Though life-stage transition periods are highly individual and may be culturally determined, there are some which are essentially universal, being based in biological development. Among women, menopause is one such transition, oft-times a shift of emotional and physical magnitude.

Menopause may marked by hot flashes, night sweats, moods swings, cramps, sleep disruption and a greater tendency towards depression. Meanwhile, many other conditions appear to be precipitated by the onset of menopause, including osteoporosis, atherosclerosis and vaginal atrophy. Typical treatment for symptoms has been based primarily on hormone replacement therapy (HRT), in which supplements take the place of hormones previously produced by the body in self-sufficiency.

Recent controversy has surrounded HRT, as studies suggest that it is linked to the development of several medical conditions, such as breast cancer, stroke and pulmonary embolism (among others); as a result, there has been an expansion of general interest in “alternative” approaches (e.g., herbal remedies, yoga, acupuncture, reiki, etc.).

One of the alternatives that has undergone scientific investigation and emerged with promising results is meditation, now offered in a variety of contexts to menopausal women, notably at the Mind-Body Institute, Harvard University, Boston.

The institute combines established body-based medical treatments, with mental/psychological ones. In an interview for HEALTH (Jul/Aug 2000), psychologist and Menopause Program founder, Alice Domar is quoted as saying, “We offer it all: medical advice, tips on diet and exercise, stress relief, and emotional support through services like group therapy and prayer.” (Mind Over Menopause, by Alice Lesch Kelly, 2000)1

Domar had been treating infertile couples for stress by teaching relaxation techniques; during the course of this treatment, as many as 55% of the couples may conceive. When these shocking results became public, she was also approached by woman seeking relief from menopausal symptoms. The results were encouraging: the initial study host of women not receiving HRT, suffering from five hot flashes a day (minimum), and practicing relaxation techniques “…experienced a nearly 30% drop in the intensity of their hot flashes and a significant decrease in tension, anxiety, and depression.” (MOM, Alice Lesch Kelly, 2000) Menopausal increases in insomnia, mood instability and depression have also been shown to improve with the practice of relaxation exercises (e.g., mindfulness meditation) in a variety of other studies.

Further tests on the effectiveness of meditation in controlling hot flashes have been conducted with equally positive results. One 11-week study held at the University of Massachusetts Medical School has found that woman who experienced at least 7 mid-high intensity hot flashes daily benefited by a 39% decrease in flash frequency; this decrease was coupled with a 40% drop in hot flash intensity. (Medication May Cool Hot Flashes, WebMD Medical News, Sept. 13, 2006)2

Another intriguing facet of menopause lies in its relationship with breast cancer treatment: a study currently being conducted by the University of Pittsburgh’s National Institutes of Health (NIH) is exploring the role that mindfulness meditation may play in the regulation of early menopause triggered by breast cancer treatment. The study has been organized into four groups: a group of women with naturally occurring menopause; a group with breast cancer treatment induced menopause; and a control group for each.

As information connecting meditation to menopausal symptom management spreads, there has been a corresponding increase in general public awareness. Examples of this shift are becoming abundant, for example: books targeting the general population, such as “New Menopausal Years the Wise Woman Way” by Susan Weed offer readers meditation methods; while the North American Menopause Society (NAMS) recommends meditation, as does health website The Third Age (www.thirdage.com); not surprisingly, then, online chat rooms refer meditation to woman seeking relief from symptoms ranging from night sweats to hot flashes.

Though more-thorough studies exploring meditation’s limits and potentials in the realm of menopausal symptom management are ongoing, there already appears to be enough evidence, both clinical and anecdotal, to suggest that meditation be considered a viable component of any woman’s midlife transformation: it appears to provide multi-variable benefits without the dangerous side effects of hormone replacement therapy.

1. Accessed Electronically at 16:50, March 9th, 2007:
https://www.mbmi.org/about/articles/press/mom2.pdf

2. Accessed electronically at 18:17, Feb. 26, 2007:
http://www.webmd.com/menopause/news/20060913/meditation-may-cool-hot-flashes