OK, gentlemen, this one is not for you! Or maybe it is … ! Menopause is not “light bulb on, light bulb off,” it is the process that begins when female reproductive hormones begin to decline to the time when the ovaries stop producing them altogether. Now wait for it … this whole process can last from seven to 10 years!

Approximately 6,000 women in America enter menopause daily. The average age is 51 years old, but menopause can occur earlier or be induced by surgery or drugs. Every woman’s journey is unique; symptoms some experience others may not. The most common symptoms we may deal with are: vasomotor symptoms, vaginal and urinary concerns, sleep disturbance, mood fluctuations, cognitive changes and abdominal fat gain. Research shows yoga practice is one of the most commonly used complementary therapies for symptom management during menopause.

The vasomotor symptoms — hot flashes, night sweats and heart palpitations — are the most well-known. This problem arises from the nerves and muscles that cause the blood vessels to constrict or dilate. The good thing is that when hormonal levels settle, the symptoms disappear. The most successful mind-body exercise for managing these symptoms is paced deep breathing.

Successful results are achieved reducing the frequency and intensity of hot flashes and night sweats. Studies show that two 15-minute sessions per day of paced breathing six to eight times a minute in a restful atmosphere are effective at reducing these symptoms.

Generally, women, as they age, report a decrease in sleep quality. Reports show 40 to 50 percent of women age 45 to 60 sleep poorly. A consistent yoga practice can improve sleep by calming and stress reduction, but they don’t reduce the concurrent symptoms (i.e., night sweats). Other mind-body practices may also help improve sleep, such as qigong, tai chi, meditation and guided imagery. Although not proven, some yoga practice styles and sequences may be of benefit.

Yoga and other mind-body exercises can help get women through the mood swings, irritability, sadness, anxiety and sadness that come with hormonal fluctuations. Working with the yamas of a yoga practice will assist in clarity of thought, reaction and decision making. Meditation and guided imagery can also help manage the times of feeling hopelessness or depression.

Up there with hot flashes and night sweats, an increase in abdominal fat is of concern to women experiencing menopause. Evidence points to the rapid deposit of abdominal fat gained during menopause to the hormonal levels. While weight gain is also a symptom of normal aging, both can be addressed with nutritional and activity enhancements. Utilizing the vast array of yoga styles, all bases can be covered from breathwork and meditation to physical activity increase, yoga can fill your needs.

Assuming you know some yoga (or can look online), these yoga poses may help you on the path to managing your symptoms. Child’s Pose stretches hips, thighs and ankles, is calming, and helps relieve stress and fatigue. With legs up the wall, elevating the legs and pelvis above the heart and head calms the nervous system and reduces stress and fatigue. The supported bridge, abdominal massage with a soft ball, and cooling breath (Sitali) may also bring similar comfort.

Menopause is a huge transition in a woman’s life, bringing many physical, emotional and life changes over a long period of time. Turning toward disciplines that bring grounding, balance and clarity are key to help the woman transition with grace and ease.

— Robin Gaudette is the aquatics wellness coordinator at the Redmond Area Park and Recreation District. Contact her at robin.gaudette@raprd.org.