Soulful Relief for Menopause: Exploring the Benefits of Reflexology for Menopausal Women

Introduction:

Before we delve into the benefits of reflexology, let's briefly understand menopause. 

Menopause is characterised by the cessation of menstruation and marks the end of a woman’s reproductive years.  You are classed as moving from perimenopause to menopause when you have not had a period for 12 months.  Perimenopause generally starts between the age of 40 to 50 years and describes the time from the first sign of menopause symptoms until an absence of menstruation for 12 months. The average age for a woman to reach menopause in the UK is 51 years.  In perimenopause hormones such as oestrogen and progesterone begin to fluctuate due to the decline in egg reserve.  The change of hormone levels are responsible for many menopausal symptoms which include hot flushes, night sweats, insomnia, mood swings, anxiety, brain fog, fatigue, plus many more.

Reflexology is an ancient holistic therapy rooted in the belief that different points on the feet, hands, and ears correspond to specific organs and systems within the body. By applying pressure to these reflex points, reflexologists aim to stimulate the body's natural healing processes, promoting relaxation, stress relief, and overall well-being.

Benefits of Reflexology for Menopausal Women:

• Stress Reduction: It is well documented that elevated stress levels increase the likelihood of severe menopausal symptoms (Cagnacci et al, 2011). Reflexology promotes deep relaxation by activating the parasympathetic nervous system, naturally reducing the stress hormones cortisol and adrenaline.  When the body is in a calm and relaxed state, it is able to work more harmoniously, promoting homeostasis and a sense of calm and tranquillity.  

• Improved Sleep Quality: We all know how too little sleep can really affect our mental well-being and many menopausal women struggle with insomnia and disrupted sleep patterns due to menopause symptoms.  Reflexology promotes deep relaxation which in turn improves sleep quality, allowing women to achieve deeper, more restful sleep (Asltoghiri and Procedia 2012).

• Emotional Support: Menopause is not just a physical transition but also an emotional one. Reflexology provides emotional support by creating a safe and nurturing space with non-judgemental listening, a space to relax, unwind, and process any feelings.

• Enhanced Well-being: Ultimately, reflexology promotes holistic well-being by addressing the physical, emotional, and spiritual aspects of health. By restoring balance to the body's energy systems, reflexology can help menopausal women feel more grounded, centred, and empowered as they navigate this transformative phase of life.
  

Menopause - A Time to Pause and Reframe

How women live their lives has a huge impact on their experience of menopause.  Women in non-industrialised cultures experience far fewer symptoms than women in western industrialised countries.  What can we learn from this?

• Managing Stress levels: Our female hormones, Oestrogen and Progesterone, are also our calming hormones and protect us from cortisol (the stress hormone).  As oestrogen and progesterone levels fluctuate during menopause the effects of cortisol are felt more & anxiety is a really common symptom.  Menopause can happen at a time in our lives when we have other stressors, such as elderly parents, or children leaving home, so it’s even more vital we give ourselves that extra bit of care and attention. Relaxing techniques such as mediation or breath work for just 10 minutes a day can be really helpful to calm the mind, body and nervous system.  Journalling is also a useful tool, any mindful activity that takes you out of your head and into your body can be really useful.  

• Nutrition: As oestrogen levels fall, our metabolism can slow and the body becomes less effective at breaking down carbohydrates, which can increase fat storage and weight gain.  Nutritional advice is usually focused on maintaining a healthy weight, cardiac health, bone health and reducing inflammation.  A Mediterranean style diet with a variety of seasonal vegetables, wholegrains, pulses, nuts and seeds is optimal to maintain gut biome and is regarded as low glycaemic. Avoiding processed & sugary foods is key.  The simple way to put this is to eat off the land as much as possible, what nature provides for us, avoiding packaged & processed foods.  If you are experiencing hot flushes and night sweats then it is important to try to reduce sugar, alcohol and caffeine as these fuel heat in the body.

• Movement: Movement and exercise is believed to be one of the most important things we can do to improve longevity, and to support our physical and emotional health.  The British menopause society recommends regular weight bearing exercise such as walking, skipping, jogging, tennis etc.  It is also important to vary your exercise to keep fit and flexible and add things such as yoga, Pilates, Tai Chi etc.

• Good Quality Sleep:  During menopause, sleep disturbance is common and is thought to be associated with the fall in hormones.  To promote a more restful sleep it is important to: 

  • Set a nightly wind down routine e.g. bath, read, meditation etc

  • No screens or LED displays in the bedroom, no phone or tv

  • Keep the room cool, around 18 degrees Celsius

  • De-clutter your bedroom

  • Sleep in complete darkness to encourage sleep neurotransmitters serotonin and melatonin.    

• Finding Enjoyment and Your Purpose in Life: Menopause can be a time to reframe our lives and decide who we want to be and how we want to live the rest of their lives.  Our thoughts can be reframed into thinking about new opportunities, taking up a new hobby or interest, develop a new exercise routine etc.  

  • How do see yourself for the next phase of your life?  

  • How do you want to feel?  

  • How can you achieve that?

Small changes can have a significant impact on our wellbeing.  It’s important to not do everything at once, focus on one thing at a time and be kind to yourself.

Conclusion:

Menopause is a natural phase of life that can bring about both challenges and opportunities for growth. Reflexology offers menopausal women a holistic approach to managing symptoms and promoting overall well-being. By aiding in the reduction of stress, calming the nervous system, helping to improve sleep quality and providing emotional support, reflexology can help women embrace this new chapter with grace and vitality. So, if you're a menopausal woman seeking comfort and relief, consider incorporating reflexology into your self-care routine. Your body, mind, and spirit will thank you for it. 

It is important to note that reflexology is often used to compliment other forms of treatment and medical advice should always be sought.  If you are suffering from anxiety, depression or any other symptom and it is affecting your daily life, it is important to speak to your GP. 

Research References and further reading:

Asltoghiri, M and Procedia, Z G (2012) ‘The effects of reflexology on sleep disorder in menopausal women’ Social and Behavioural Sciences, 31 pp 242-246

Cagnacci et al (2011) 'Chronically elevated cortisol increases the likelihood of severe menopausal symptoms’ Menopause, 18 (3) pp 273-8

F Mahdavipouret et al (2019) ‘The effects of foot reflexology on depression during menopause: A randomized controlled trial’ Complimentary Therapies in Medicine, 47

For more information please visit the Reflexology for Menopause page.