During menopause, estrogen levels drop dramatically, which can lead to many adverse symptoms. However, a healthy vegetarian yoga diet is rich in natural plant estrogen (phytoestrogens), which can help relieve menopausal symptoms. The yoga diet also tends to be much lower in fat than meat-based diets, helping minimize weight gain that is common during and after menopause. See the healthy diet tips below:
Vitamins, minerals & other supplements
Some women find certain herbs, vitamins, minerals, and supplements helpful during menopause. Please check with your healthcare practitioner if these are suitable for you.
- Calcium, magnesium, and zinc: This combination supports bone and brain health, enhances mood, and improves sleep quality. They may also help prevent bone loss and osteoporosis.
- Vitamin D: Supports hormonal health during menopause and beyond.
- Soy isoflavones: Help relieve hot flashes and prevent bone loss.
Helpful herb
- Evening primrose oil: This source of essential fatty acids supports brain and bone health.
- Valerian: Helps relieve insomnia.
- Maca: Good for sleep problems.
- Flaxseed: This phytoestrogen supplement can also improve mood.
- Red clover: Supports hormonal balance during menopause.
- Panax ginseng: Helps balance energy levels and alleviate fatigue.
- St. John's wort: Acts as a natural anti-depressant, helping to stabilize mood.
- Aloe vera gel, wild yam, ashwagandha, dong quai, black cohosh, and chasteberry are beneficial herbs for hormone balance (though they should not be taken all at once).
Stress relief plays a significant role in balancing your hormones and reducing the severity of menopausal symptoms. Slow, deep breathing and gentle asanas have been shown to reduce hot flashes, while relaxation and meditation offer shelter from stress and anxiety.
Practice Guidelines
Before starting your yoga asana practice, please read the Practice Guidelines for helpful tips.
Sheetali caution
Sheetali Pranayam can be especially helpful for cooling you down during hot flashes, but if you have chronic constipation, it’s best to avoid this technique.
Yoga props
You’ll need a yoga block for the Complete Rejuvenation session.
Self-massage with lavender oil
Gently massage a few drops of our Lavender + Jojoba Oil Blend onto temples, wrists, shoulders, and soles of the feet to help you relax.
This step includes weight-bearing exercises to help build your bone strength, thereby preventing or minimizing osteoporosis associated with the estrogen drop that occurs during menopause. These poses also improve your posture and balance, helping prevent falls and injuries.
Yoga props
You’ll need a yoga block for the Stand Strong, Stand Tall A session.
A regular practice of yoga asanas can help stabilize your hormones and emotions, allowing you to feel grounded and supported on your journey through menopause. Mula Bandha helps prevent and relieve urinary incontinence that is common during and after menopause.
