Menopause marks the definitive end of menstruation, confirmed after 12 consecutive months without menstruation. This transition is a normal stage of life for people who menstruate, but it can bring a mix of physical changes, hormonal shifts and psychological challenges.
Common symptoms include: hot flashes, mood swings, sleep disorders, anxiety, stress and sexual problems. Although hormone replacement therapy (HRT) is commonly prescribed and highly effective, there are concerns about its long-term risks (such as breast cancer And cardiovascular disease) have led many people to look for alternatives.
That’s where complementary and alternative medicine therapies (CAMTs) come in. These range from herbal supplements to yoga, and increasingly mindfulness-based interventions (MBIs). There is increasing evidence that CAMTs can be effective in supporting people with menopausal symptoms. This week’s systematic review focuses on how mindfulness interventions affect menopausal symptoms, including quality of life and sexual functioning.
What are mindfulness-based interventions (MBIs)?
MBIs are mind-body therapies delivered in a variety of ways and are becoming increasingly popular among menopausal people for symptom management.
Mindfulness interventions are designed to create present-focused and goal-oriented awareness, often through movement, meditation and body scanning. These techniques have been shown to do this support emotional and physical fluctuations, improved sleep and reduced stress in women.
Common interventions include:
Mindfulness-based cognitive therapy (MBCT)
Mindfulness-based Stress Reduction (MBSR)
Acceptance and Commitment Therapy (ACT)
The systematic review: summary of findings on MBIs
I’m a big fan of systematic reviews because they summarize years (often decades) of research in one place.
This review included 19 randomized controlled trials involving almost 1,700 peri- and postmenopausal women in seven countries. The interventions varied across studies, ranging from 4 to 8 weeks and involving daily or weekly sessions.
The review examined how MBIs impacted:
Key findings on mindfulness for menopause
Compared to the control groups in the studies (who received no intervention), women who participated in MBIs showed:
Symptoms of menopause: Significant overall improvement
Quality of life: Noticeable improvement, also in the vasomotor, psychosocial and physical areas, but not in the sexual area
Sleep quality: Better sleep results
Mental health: Reduction found for anxiety, depression and stress
Mindfulness levels: Clear increases
Sexual function: Mixed evidence; one study found advantageswhile the other found no relationship
Hot flashes: One study found small improvements, but not statistically significant
What Makes MBIs More Effective for Menopause?
The study found that MBIs were most effective at reducing anxiety when they included:
Longer programs: Programs that last at least 8 weeks
Longer sessions: Sessions last longer than 60 minutes
Homework: The participants are given homework exercises
Trained professionals: Interventions are delivered by trained psychologists or researchers
Implications for sexual health professionals
MBIs can be a safe and accessible tool to support people going through menopause.
They are especially useful for those who do not want or cannot use HRT.
Programs should aim for sessions longer than 8 weeks and sessions longer than 60 minutes to maximize effectiveness.
Training non-specialists to deliver MBIs could increase access in community and clinical settings.
Conclusion: Mindfulness for menopause
Menopause is a natural transition, but its symptoms can affect daily life and well-being. This review summarized a large body of research showing that mindfulness-based interventions can improve quality of life, sleep and mental health during menopause.
Although more high-quality research is needed, especially on long-term effects and sexual function, MBIs offer a promising, low-risk, and scalable option to support individuals at this stage of life.
Resources to learn more about menopause:
If you missed SHAs This girl is on fire: Menopause Online Sexceptional WeekendDbe sure to check out these resources from leading experts who presented:
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