How should menopausal symptoms work out?

Many women over the age of 40 may experience varying degrees of menopausal symptoms, which have created new demands for traditional Chinese medicine in addressing these health concerns. In simple terms, these symptoms are caused by aging, declining ovarian function, and reduced estrogen levels. However, many people overlook these changes, believing that this stage is just a natural part of life. In reality, numerous women in clinical practice have found their daily lives and work significantly impacted by menopause discomfort, with some even leaving their jobs early due to the severity of the symptoms. Approximately 70% of menopausal women suffer from excessive sweating, often accompanied by sudden hot flashes, facial flushing, and an increased heart rate. These symptoms typically indicate kidney yin deficiency, where the body's internal balance is disrupted. Common signs include a red tongue, dry mouth, and a rapid pulse. Some individuals may also experience high blood pressure, fatigue, and discomfort in the lower back and knees. It's important to understand that kidney deficiency can be divided into two types: yin deficiency and yang deficiency. For those experiencing kidney yin deficiency, incorporating foods like lily, jujube tea, or medlar and grass cassia water into your diet may help. On the other hand, if you're dealing with kidney yang deficiency, a mixture of glutinous rice flour, walnut kernel powder, lotus seed meat, and red dates can be beneficial when prepared properly. Anxiety and sleep disturbances are common during menopause. Many women feel restless during the day and struggle to fall asleep at night. This often points to imbalances in the heart and kidneys. Treatment should focus on calming the mind and regulating the liver. Observing the tongue color, coating, and pulse can provide valuable insights. Some individuals may feel chest congestion, irritability, or breast tenderness, indicating liver qi stagnation. To alleviate these symptoms, consuming lotus root radish soup or drinking rose tea regularly can be helpful. Winter tonics, such as Chinese herbal creams, are particularly effective in balancing yin and yang, warming the spleen and kidneys, and nourishing the liver and kidneys. These products not only improve menopausal symptoms but also promote overall well-being. They enhance blood circulation, nourish the body, and offer beauty benefits, making them ideal for women seeking holistic care. Dietary adjustments are essential during menopause. It’s recommended to control calorie intake, reduce sweets, and opt for low-calorie, low-carb, and low-fat foods. To prevent osteoporosis, increasing calcium-rich foods like milk, yogurt, soy products, and kelp is crucial, along with vitamin D for better absorption. Women experiencing mood swings, memory issues, or insomnia should consume more B-vitamin-rich foods such as whole grains, beans, nuts, and lean meats. Soy products and soy milk are also beneficial, though it's advisable not to avoid milk entirely, as both offer unique nutritional advantages. Exercise plays a vital role in managing menopausal symptoms. Pelvic floor muscle exercises (Kegel exercises) can strengthen the pelvic muscles, improve urinary control, and enhance sexual health. The recommended routine involves tightening the muscles for one second, relaxing for two seconds, repeating this for 10 seconds, and doing this twice daily. Alternatively, performing 150-200 repetitions per day over six to eight weeks can yield significant results. Walking, known as “health strides,” is another effective form of exercise. Maintaining a pace of 100 steps per minute and covering two kilometers daily helps improve cardiovascular health. A simple one-minute pickpocket exercise, involving 150-200 repetitions, can also contribute to overall fitness. Yoga is highly recommended for menopausal women, as it promotes flexibility, reduces stress, and enhances mental clarity. One popular pose is the boat pose, which strengthens the abdominal and thigh muscles while improving digestion and reducing bloating. The steps involve lying down, engaging the core, lifting the legs and upper body to form a "V" shape, holding the position for 3-5 breaths, and repeating several times. For those with more strength, raising the arms parallel to the thighs adds an extra challenge. After completing the pose, gently shaking the body and massaging the abdomen and thighs can further relax the muscles and improve circulation. Incorporating these lifestyle changes—diet, exercise, and traditional remedies—can significantly ease the challenges of menopause, helping women maintain their quality of life and well-being.

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