By Dr. Rita Khanna

For the ladies, the time of entering their mid-forties is not always comfortable. In the middle years, some will find there is something amiss in their previously active lives. Children are grown up and would have left home to pursue their careers. In some cases, life partners may have left. Physically and mentally, they undergo many changes and confront a number of other health-related issues, such as aging, the passage through menopause, possible physiological imbalances from years of poor lifestyle habits, and specific physical symptoms related to frustrations at a deeper level. We are going to discuss menopause problems in this article.

MENOPAUSE

Menopause is a normal biological event, which occurs in every woman’s life, when the ovaries stop producing eggs and begin to secrete significantly lesser hormones, estrogen, and progesterone. Estrogen prevents the deposition of fat in the arteries and provides protection against coronary heart disease. After the stopping of estrogen production, there is the possibility of development of heart disease, the skin becomes dry, the muscles get stiff, and the body calcium also reduces, which causes osteoporosis. There is a great danger of cancer of the ovaries. Very rarely is it detected timely. One should have the habit of getting a medical check-up regularly. It is important that women understand the workings of their bodies, in order to avoid unnecessary fear, anxiety, and stress at this time. For that, try to understand the function of the endocrine system.

ENDOCRINE SYSTEM

The endocrine system is a system of glands, which are distributed throughout the body, and the hormones secreted by them, into the bloodstream, are distributed to all parts of the body. The endocrinal glands supplement the nervous system, in particular the sympathetic and parasympathetic nerves. Together, they make up a single neuro-endocrine system that integrates and coordinates the metabolic activities of the body, and controls the ability of the body to face changes in the internal and external conditions. It has a great influence in this transitional time. The glands trigger definite organs that react to specific hormones, and in this manner, changes are induced within the body, according to the dictates of the brain, which is also the master controller of the endocrinal system.

ENDOCRINE GLANDS

The major glands that make up the human endocrine system are the hypothalamus, pituitary, thyroid, parathyroid, adrenals, pineal body, and the reproductive glands, which include the ovaries and testes. The pancreas is also part of this hormone-secreting system, even though it is also associated with the digestive system, because it also produces and secretes digestive enzymes. Although the endocrine glands are the body’s main hormone producers, some non-endocrine organs, such as the brain, heart, lungs, kidneys, liver, thymus, skin, and placenta also produce and release hormones. The glands do not work independently. Each gland reacts with, and modifies, the influence of the other glands. Thus, any disorder of the endocrinal system, in general, or in one of the glands in particular, can have negative repercussions on the health of the whole body.

THE PITUITARY GLAND

The pituitary gland and hypothalamus coordinate the menstrual cycle. During menopause, the ovaries produce less estrogen, and progesterone is no longer secreted. In an attempt to stimulate the ovaries into producing eggs, the pituitary produces greater amounts of FSH (Follicle-stimulating hormone) and LH (Luteinizing hormone). These pituitary hormones temporarily (over some years) increase their production until the body finds a substitute for estrogen produced by the ovaries. The fatty tissue and the adrenal glands become this substitute. Increased amounts of FSH and LH are thought to produce hot flushes, a symptom of menopause.

THE THYROID AND PARATHYRIOD GLANDS

The thyroid and parathyroid glands are involved in the homeostasis of bone remodeling. Calcitonin, secreted by the thyroid gland, and parathyroid hormone, secreted by the parathyroid glands, keep the ionic calcium and phosphate balanced, and healthy, within the body, so that the breaking down of old bone is replaced with new. A sluggish thyroid also causes fatigue – another symptom of menopause.

THE ADRENAL GLAND

The adrenal glands control the balance of sodium and potassium in the body, the metabolism of carbohydrates, proteins and fats, balance the sex hormones, produce muscle tone, and produce the fight/flight stress reaction. They are a major source of post-menopausal estrogen, essential for maintaining healthy bones, by helping to convert androstenoodrone into estrogen.

THE THYMUS GLAND

The thymus gland is located close to the heart and is important for the immune system. It produces two hormones, which promote the proliferation and maturation of T cells that destroy microbes and foreign substances. Recently, evidence has suggested that thymic hormone may retard the aging process.

THE PANCREAS

The pancreas secretes glucagon, somatostatin, and pancreatic hormone, which rises or lowers blood glucose levels in the body. Women, who experience fatigue, may have a blood sugar imbalance, which may be due to prolonged stress, chronic infection, cancer, or tumor, but for the most part, is self-induced by eating sugars and refined foods. As a result, the pancreas (pituitary, adrenals and liver) may become ineffective, failing to react appropriately in times of major or minor stress, resulting in fatigue. During and after menopause, the ovaries produce significantly lower levels of oestrogen. While the body finds alternatives for this loss, it is important to keep the ovaries toned and balanced in order to maintain the level of oestrogen the ovaries continue to produce.

YOGA AND MIDLIFE

The middle years are a time to deal with any unresolved issues from the past, in order to move towards the future. Yoga practices are a means of addressing problems, arising from a sedentary lifestyle. It can help release Pranic blocks and free mental and emotional tensions, as these relax stiffness in muscles and joints. Yogasanas, Pranayama, Meditation, Mudras, Yoga Nidra, Shavasna, with breath awareness, are helpful Yogic tools. They all influence the physical, mental, and spiritual planes, helping to release unresolved issues at the unconscious level.

• The physical benefits may be felt, as relief from specific ailments, an improvement in other physical problems, and a whole sense of physical well-being. This can be a very powerful experience for some women, who have lost touch with their body, and who are alienated from the physical dimension.

• The mental and emotional benefits include an overall sense of relaxation and calmness, which act as a means to control stress and tension in our lives.

• At the spiritual level, Yoga can provide an enriching experience through Kirtan and Meditation. For those women, who have lost contact with their spiritual nature, it can awaken this aspect and provide a means to realize a deeper centre within themselves.

YOGASANA

Yoga practices, especially dynamic practices, are a means of addressing problems arising from a sedentary lifestyle. They stimulate and tone all the systems of the body – cardiovascular, nervous, respiratory, digestive, circulatory, and hormonal. Yogasanas that tone and maintain the endocrine glands, and the nervous system that communicates with these glands, include forward and backward bending, twisting and sideways bending, and inverted postures. The practices recommended are: Tadasana, Trikonasana, Surya Namaskara, Vipareeta Karani Mudra, Kandharasana, Halasana, Paschimottanasana, Bhujangasana, Shalabhasana, Dhanurasana, Shashank, Ushtrasana, Marjariasana, Supta vajrasana, and Ardha matsyendrasana.

PRANAYAMA

Pranayama involves influencing the breath and altering the flow of Prana in the body, because Pranamaya Kosha is the link between the Annamaya Kosha (physical body), and the Manomaya Kosha (mind). The practices of Pranayama can reach all the levels of the mind and, therefore, help resolve unconscious issues, by clearing energy blocks and harmonizing Prana. Useful Pranayama practices include full Yogic breath, Kapalbhati, Nadi Shodhana, Bhramari, and Omkar.

MEDITATION

Meditation allows the unconscious thoughts, feelings, and images to rise to the conscious level, while witnessing these as a neutral observer facilitates the resolution of many unconscious conflicts and the release of repressed memories and experiences. Meditation, in particular, Antar Mouna, Trataka, Chidakasha Dharana, and Ajapa Japa can help to maintain physical, mental, and spiritual health.

BANDHAS

Jalandhara, Uddiyana, Moola, and Mahabandha help to redirect Prana and strengthen the whole body.

MUDRAS

Mudras create a link between the physical and Pranic bodies, which together, influence the mental body. With the Nadis clear, and Prana flowing freely, deep-seated conflicts find channels to surface and be resolved. Shambhavi, Nasikagra, and Sahajoli Mudras are useful.

KRIYAS

Neti and Trataka

YOGA NIDRA

Yoga Nidra is a relaxation technique, as well as a tool for reconstructing and reforming the personality. The stages of Sankalpa, and visualization, can act as a support for women in midlife by constructing positive images of the future. For example, Sankalpa can set the scene for changing negative attitudes to positive. Visualization can provide for a woman a vision of herself and the future as positive, healthy, and strong.

To improve the functioning capacity of the ovaries, Shalabhasana contributes very much. Regular and long practice of Shalabhasana assures a simple and healthy life, without getting involved in a whirlwind and its sufferings.

Following is the technique of Shalabhasana.

SHALABHASANA / THE LOCUST POSTURE

Lie face down in prone position. Bring the heels and toes together. Draw your arms down underneath the body (Remove wristwatch, bangles, or anything breakable). Close the fists, of both hands, and keep them under the thigh and the elbows under the abdomen. After slightly lifting the abdomen, adjust the elbows and fists properly. Support the head on the chin.

TECHNIQUE

Inhale deeply, slowly exhale, and then lift both the legs simultaneously, without bending them at knees. Lift them, as much as possible, and keep the heels, toes, ankles, and the knees touching one another. The entire weight of the body is coming on both arms; fists closed and pressed on the ground. Hold the breath after inhaling. Maintain the posture, as long as possible, without any discomfort. Then, slowly exhale, return to original position, and take rest in Makarasana.

NOTE

Shalabhasana can also be done with a single leg.

OTHER BENEFITS

The strength of hamstrings, hip muscles, and pelvic muscles increases. It relieves the problems of lumbago, backache, lumbar spondylosis, and sciatica. The paravertebral muscles, which support the spine, are strengthened. There is also an increase in blood circulation towards the brain and heart. The functioning capacity of the stomach, pancreas, liver, and kidneys increases; hence, there is an increase in appetite and benefits those who are under weight.

Om Shanti

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Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

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