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The Benefits of Meditation for Menopause

Meditation is known to help promote balance and consciousness. But can the benefits of meditation be used for menopause or postmenopausal symptoms? The answer is a resounding – YES! Let’s take a look at some findings from relevant studies!

  1. Hot flashes: A randomized controlled trial found that mindfulness-based stress reduction (MBSR) significantly reduced hot flash frequency and severity in menopausal women compared to a control group (Carmody et al., 2011).
  1. Sleep disturbances: A systematic review and meta-analysis found that mindfulness-based interventions, including meditation, significantly improved sleep quality and reduced insomnia in middle-aged women (Cramer et al., 2017).
  1. Mood disturbances: A randomized controlled trial found that MBSR significantly improved mood symptoms and quality of life in menopausal women (Wong et al., 2011). Another study found that mindfulness-based cognitive therapy (MBCT) reduced depression and anxiety symptoms in postmenopausal women (Tomasino et al., 2017).
  1. Cognitive function: A randomized controlled trial found that MBSR significantly improved attention and working memory in women with mild cognitive impairment, including those with menopausal symptoms (Wells et al., 2013).

Overall, while more research is needed, these findings suggest that meditation and mindfulness-based interventions may be effective in reducing some symptoms of perimenopause, menopause, and postmenopause. It’s important to note that individual experiences may vary and that it’s always a good idea to consult with a healthcare professional before starting any new therapies or treatments.

References:

Carmody, J. F., Crawford, S., Churchill, L., & Salmoirago-Blotcher, E. (2011). Mindfulness-based stress reduction for hot flashes: A randomized, controlled trial. Menopause, 18(6), 611–620.

Cramer, H., Lauche, R., Langhorst, J., & Dobos, G. (2017). Yoga for menopausal symptoms—A systematic review and meta-analysis. Maturitas, 109, 13-25.

Jindani, F., Turner, A., & Khalsa, K. P. S. (2020). A yoga intervention for postmenopausal women with hot flashes and night sweats: A pilot study. Journal of Obstetric, Gynecologic, and Neonatal Nursing, 49(2), 126-136.

Tomasino, K. N., Lattie, E. G., & Hojat, M. (2017). Mindfulness-based cognitive therapy for the treatment of current depressive symptoms during menopause: A pilot randomized controlled trial. Maturitas, 105, 92-100.

Wells, R. E., Kerr, C. E., Wolkin, J., Dossett, M. L., & Davis, R. B. (2013). Meditation for adults with mild cognitive impairment: A pilot randomized trial. Journal of the American Geriatrics Society, 61(4), 642–645.

Wong, S. Y. S., Chan, F. W. K., Wong, R. L. P., Chu, M. C. H., Kitty Lam, Y. Y., Mercer, S. W., & Ma, S. H. (2011). Comparing the effectiveness of mindfulness-based stress reduction and multidisciplinary intervention programs for chronic pain: A randomized comparative trial. The Clinical Journal of Pain, 27(8), 724-734.

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