Can Mindfulness Help with Menopause?

Detox Specialist
Advanced Dietary Supplements Advisor

Coping with menopausal symptoms may be difficult for some. The hot flashes, the mood swings, the sleepless nights… just some of the symptoms that bother numerous women and make this period of their life a miserable one to drag themselves through.

There are many medical and non-pharmaceutical methods that claim to help alleviate the symptoms of menopause. One medicine-free measure that is currently being suggested is mindfulness. Could it really help in dealing with menopausal symptoms?

Can Mindfulness Help Reduce Menopause Symptoms?

A study was conducted, wherein 110 women, aged 47-69, participated. These women were experiencing an average of five or more moderate or severe hot flashes per day. They went through eight two-and-a-half hour Mindfulness-Based Stress Reduction (MBSR) classes. Additionally, during the sixth week, they received two CDs of guided instructions that they could follow from the comfort of their own home.

The study’s findings showed that the women who underwent the MBSR training reported less intense hot flashes. They also showed improved measures of quality of life, sleep quality, anxiety, and perceived stress.

Bear in mind that this study doesn’t tout mindfulness as a miracle cure that can totally eradicate menopausal symptoms, but it did suggest that it may be able to reduce their impact!

Meditating Your Way Through Menopause

Practising mindfulness whilst going through menopause takes time and dedication. But if it can induce positive change, how does it work?

When you’re menopausal, your body responds by releasing the “stress hormone” called cortisol. When this happens, it makes you more likely to feel anxious and wound up, something that can quickly get out of control if not managed correctly.

One of the best things that you can do to ease the symptoms of menopause is practice breathing deeply, focusing your mind, and relaxing your body. When this happens, your heart-rate slows, and you will have more time to process your emotions. Entering a more relaxed state can also affect cortisol levels, which may lead to a reduction in overall stress.

3 Ways Mindfulness Can Help With Menopause

Practising mindfulness may be able to help:

• Reduce Stress - Mindfulness may improve the regulation of emotions. Thus, it can aid in reducing stress, leading to a better mood.

• Manage Symptoms – Studies have suggested that mindfulness may be able to lessen the impact of pain-related symptoms. Although it may not entirely eliminate these symptoms, it could help make them more manageable.

• Recover Faster - Mindfulness, along with yoga and meditation, may be able to help an individual who is recovering from an injury or illness to recover faster and more effectively.

In a Nutshell

Mindfulness is one strategy for combatting menopausal symptoms, which may reduce dependency on other methods. If you practise at home, it’s inexpensive and may provide a significant benefit to some people. Aside from helping you deal with symptoms, it may also help to improve your overall mood. Although mindfulness cannot claim to entirely eliminate symptoms, it may reduce their impact. In the often-difficult period of menopause, it may be a vital tool to have in your belt.

Detox Specialist
Advanced Dietary Supplements Advisor

What If You Don’t Go To University

It’s August, which means it’s that time of the year again: A Level Results Day.

And whether it’s your friends or your grandma, there’s one question on everyone’s lips…

Are you going to university?

You might be heading back from college to the tune of ‘Did you get the grades?’

Or maybe you never wanted to go to uni in the first place.

Whichever boat you’re in; what happens when your friends are prepping for freshers’ week, but you’re not?

No fear – we’re here to help! The first thing you need to consider is:

Are you sure about your decision?

It’s difficult to aim for your goals if you don’t know what they are, or how to reach them. This means that if you have a particular career in mind, you might want to see a careers advisor or thoroughly research alternative routes into the field you’re passionate about before making a final decision.

But then what? Well, first, it’s important to know…

There are a ton of careers that don’t require a university degree

It’s true! You may have considered some of these options: hairdressing, beauty, personal training.

But those aren’t the only choices – many careers have a variety of pathways into them, from accountancy, to journalism, to nutritional therapy.

Read on to see what you can do instead of going to university:

Take a Gap Year

Fondly known as the ‘gap yah’ among millennials, many teens take a year out to decide what they want to do before continuing their education. This often takes the form of travelling, learning a language, and gaining lots of experience of different cultures – but it can also involve volunteering in a mix of industries to help you make a more informed decision about your future. While this kind of break provides a temporary solution, it’s common for people to head back to school once they complete their gap year, but many teens also open doors to careers they never knew existed!

(Pssst… Looking for the latest work experience opportunities? GoThinkBig is a good place to start).

Find an Apprenticeship

Becoming an apprentice is a great way to get straight into work AND gain a qualification while you earn. From farming, to hospitality, to law, you can choose your apprenticeship from a huge selection of fields and levels, from Level 2 (GCSE equivalent) right through to Level 6/7 (degree equivalent). Depending on the level, an apprenticeship can take between 1 and 5 years to complete, but you’ll be learning loads of job-specific skills along the way.

If you’re in the UK, you can click here to find an apprenticeship.

Get an Entry-Level Job

While a large number of entry-level jobs will attract applications from students and recent graduates, many employers offer roles aimed at school-leavers – including training schemes. The obvious benefit of heading straight into work is that you’ll be earning right away.

A great way to find entry-level jobs is to keep an eye on websites that advertise vacancies in specific fields. Mediargh is a great example for media-related careers (publishing, science – whatever).

Become an Entrepreneur

Ever wanted to start your own business? Now might be your chance! This can be an exciting option for those not looking to go to university, but it’s wise to first consider the funding, support, and advice you’ll need along the way. If you’re in the UK, check out these government guidelines for new businesses.

For an extra boost when it comes to marketing your business effectively, check out Google’s Digital Garage for free digital marketing training.

Study for an Online Diploma

A huge barrier for many prospective students is the possibility of getting in over £50,000 of debt for a qualification in an area they’re not entirely sure about, or wasn’t necessary for their preferred career.

Whether you’re looking to boost your entrepreneurial endeavours, or you want to get a feel for a subject before jumping into a degree, an online diploma can be a great way to go! Loads of platforms offer you the chance to study via the web and many don’t require specialist technology, so you can get going with just a laptop and a cup of tea.

If it’s nutrition you’re into, we at The Health Sciences Academy® have a whole host of certifications and short courses for you to explore.

Nutrition not your thing? Not to worry – there are loads of other great providers out there. Check out Coursera and Lynda for an array of online courses on a variety of subjects.

They’re called options for a reason…

It’s important to remember that choosing to not go to university isn’t something that sets your career in a permanent direction. You may try one of the above and decide you want to go to uni after all! Perhaps you want some work experience, maybe you’re looking to boost your know-how before embarking on a degree, or you might even decide to do both an online course and an apprenticeship – the point is: the sky’s the limit.

What you’re doing this September doesn’t necessarily define the rest of your life, but it CAN boost it. Do what’s best for you and remember: it’s quite natural to need a little bit of extra time to work out where you want your career to go.

The Health Sciences Academy® is the UK’s largest online educator in nutrition science.

We are home to a variety of Level 5 online diplomas, in addition to a range of accredited short courses in nutrition topics – ready to help you ignite your career.

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Detox Specialist
Detox Specialist