What are the benefits and drawbacks of practicing yoga during menopause

Practicing yoga for menopausal women can help alleviate hot flashes and improve sleep, but it is important to avoid excessive stretching that can cause joint damage. The regulating effect of yoga on menopause is mainly reflected in relieving stress, enhancing flexibility, and regulating endocrine function. However, patients with osteoporosis or hypertension need to adjust the intensity of their movements under professional guidance.

1. Relieve Stress

Yoga's breath control and meditation practices can lower cortisol levels and alleviate common anxiety and emotional fluctuations during menopause. Regular abdominal breathing can activate the parasympathetic nervous system and help alleviate symptoms of palpitations and night sweats. It is recommended to choose Yin yoga or restorative yoga with moderate temperature and style, and practice 3-4 times a week for significant results.

2. Enhance Flexibility

Yoga stretching exercises can improve the flexibility of the shoulders, neck, and waist in response to muscle stiffness caused by decreased estrogen levels during menopause. Basic postures such as cat and cow pose and baby pose can safely improve joint mobility, but it is necessary to avoid types such as high-temperature yoga that may increase the risk of dehydration. Adequate hydration should be provided before and after practice.

3. Regulating endocrine function

Inverted postures such as wall leaning arrow can gently stimulate the thyroid and pituitary gland, helping to balance hormone secretion. However, individuals with severe osteoporosis should avoid weight-bearing activities such as head inversion. Suggest combining pelvic area exercises such as bridge and bundle angle exercises to improve blood circulation in the reproductive system.

4. Improving Sleep

Doing a 10 minute yoga rest before bedtime can increase melatonin secretion and improve menopausal insomnia. Using a supine butterfly style combined with lavender essential oil massage can alleviate nighttime hot flashes. Be careful to avoid vigorous flow yoga practice within 2 hours before bedtime.

5. Potential risks

Osteoporosis patients should avoid spinal load movements such as forward bending and twisting, and hypertensive patients should be cautious about doing long-term head down postures. People with degenerative joint disease should use yoga bricks as an aid to avoid excessive weight on their wrists and knees. During the onset of acute menopausal syndrome, it is recommended to suspend the strength type posture.

Menopausal yoga should adjust its intensity according to individual health conditions, and it is recommended to choose a professional maternity yoga instructor for guidance. Wear breathable cotton clothing during practice and maintain a room temperature of around 26 ℃ to avoid triggering hot flashes. Increase the intake of soy products and dark green vegetables in diet, and supplement with phytoestrogens and calcium. It can be combined with aerobic exercise such as brisk walking or swimming every week to comprehensively improve cardiovascular and pulmonary function. If you experience dizziness or joint pain, stop practicing immediately and consult