Health

13 Natural Ways to Reduce Menopause Symptoms

13. Deep Breathing Breathe in, breathe out — and repeat! Mindfulness is the perfect way to navigate your menopause. It can be a rollercoaster of emotions.… Trista - July 27, 2019
Reader’s Digest

13. Deep Breathing

Breathe in, breathe out — and repeat! Mindfulness is the perfect way to navigate your menopause. It can be a rollercoaster of emotions. Deep breathing is many menopausal women’s first line of defense against menopausal systems such as anxiety and hot flashes. Try deep, slow abdominal breathing as a relaxation technique, especially when a hot flash starts. Practice breathing 6 to 8 breaths per minute for 15-minute increments. Doing yoga can help you learn breathing techniques and put you in a relaxed state. You can do yoga with a group at your local health club or community center, or you can find plenty of online and DVDs to try yoga in the comfort of your own home.

The paced breaths are slow, smooth, and deep enough to move your diaphragm — the muscular wall located beneath your lungs — as you take deeper breaths. The goal of slow deep breathing is to minimize the stress chemicals your brain produces and generates a relaxation response making this midlife transition a bit easier. Deep breathing exercises and yoga are beneficial in relaxation techniques that can prove useful in anxiety and stress that may be accompanied by menopause.

Menopause is a natural part of a woman’s life cycle. It’s an inevitable stage and can cause many changes in the body.  Though there are many troublesome symptoms associated with “the change,” eating a healthy diet and regularly exercising can help minimize and prevent them. The good news is the freedom from regular bleeding and the purchase of feminine products. No two women experience menopause or perimenopause the same. If you’re experiencing menopausal symptoms, try some of the tips above. Many of these tips can make life during this time more comfortable!

 

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