Menopausal Yangsheng
The term yangsheng is usually translated as “nourishing life.” The character 养 (yang) means “to nourish,” “ to support,” or “to cultivate.” Meanwhile, 生 (sheng), in this context, simply means “life.”
Yangsheng is a traditional practice that is popular in China and promoted as a way to promote a long and healthy life. It can also be seen as a way to improve wellbeing and potentially ease the symptoms of disease.
Of course, menopause is not a disease, but it can cause uncomfortable symptoms, and, for some, these can be debilitating. However, many people would prefer to avoid taking hormone replacement therapy, and since access to other options is often limited, that may leave us wondering how to manage these symptoms. Could yangsheng be the answer?
This article explores how some of the most common yangsheng principles apply to menopause and some practical ways to incorporate them into daily life.
The Principles of Yangsheng
Before we dive into yangsheng for menopause, here is a brief overview of some of the core principles of yangsheng:
Living in harmony with nature
Cultivation of the body
Cultivation of the mind
Attention to the diet
Good quality sleep
A fulfilling sex life
Leisure activities
Lifestyle adaptations for pregnancy and childbirth
Caring for children
Acceptance of the ageing process
Now, let’s take a look at how these apply to menopause, specifically.
Living in Harmony With Nature
First and foremost, it is essential to remember that menopause is a natural transition. We cannot prevent it any more than we can prevent the day from turning into night or the continuous cycle of the seasons changing.
Therefore, one of the best things we can do to ease our journey through menopause is to embrace it. Try to focus on the positive aspects as much as possible and use it as an opportunity to adopt healthy habits.
Just as we naturally feel and behave differently in the spring compared to autumn, we can view menopause similarly, another season of our lives. And if we can accept that and adapt appropriately, we are likely to have a far better time.
It is also a good idea to change our habits throughout the year to remain in harmony with the external seasons. You can learn more about how to do this in the Seasonal Wellness section of this website.
Cultivation of the Body
Physical activity is a crucial way to stay healthy throughout life, and menopause is no different. However, we may need to adjust the type of exercise we do to suit our changing physical needs.
It is important to incorporate some strength training into our routines to counteract age-related muscle loss. This will help us stay fit, healthy, and independent in our later years. This should be combined with some aerobic exercise to keep the cardiovascular system in good shape.
However, it is essential not to overexercise as this is thought to deplete our yin essences. It is recommended to exercise until we become warm, but not excessively sweating.
Breathing practices also fall under the banner of cultivating the body as well as cultivating the mind. Practices that combine breathing with gentle physical movement, such as yoga, qigong, and taichi, are especially beneficial.
Cultivation of the Mind
Cultivation of the mind includes maintaining an optimistic attitude and the healthy expression of emotions. At times, this may feel easier said than done, but there are many ways to build resilience and develop a more positive mindset.
Practices such as meditation and mindfulness are a great place to start, and these do not need to be particularly complicated. Something as simple as placing a hand over the abdomen and breathing deeply can be enough to help us feel more centred in moments of distress, and doing this regularly, even when we feel good, is the best way to build the habit.
Some people find journalling helpful, as it can help us to get challenging thoughts out of our heads and look at them more objectively. Others swear by a “gratitude practice” whereby they acknowledge several things they are grateful for each day.
It may take some experimentation to find what works for you, but it is well worth persevering. There are plenty more ideas for effective coping strategies on the Stress Management page of this website.
However, if you are feeling stressed or overwhelmed over a longer period of time, professional help may be the best option.
Attention to the Diet
Paying attention to the diet means becoming more aware not only of what we eat but also of how we eat it. As we approach midlife, our digestive organs, the Stomach and Spleen, become less active, and so we must support them by making conscious dietary choices.
Eating a wide variety of different foods will help ensure we get all the nutrients we need, and observing good eating habits will aid the Stomach and Spleen in absorbing and distributing them around the body.
Eating moderate portion sizes at regular intervals means that the Stomach and Spleen won’t become overworked, and paying attention to our food, tasting it, and chewing it well can all assist the digestive process.
Generally speaking, we should aim to eat something close to the Mediterranean Diet, which is rich in fresh fruit and vegetables, healthy fats, and lean protein. Meanwhile, we should reduce our consumption of pro-inflammatory foods like refined sugar and grains, red meat, and processed food.
That said, the perfect diet is a very individual thing, so it may be beneficial to book a consultation to determine your unique constitution and which foods are best for you.
Good Quality Sleep
Getting enough good quality sleep is essential for both physical and mental health. However, it is something that can become a struggle as we approach menopause.
Some things that may help include going to bed and getting up at the same time each day, reducing screen time and doing something relaxing in the evening, avoiding caffeinated beverages, and not eating too late in the evening.
Keeping the bedroom cool, dark, and quiet can also be helpful, with an emphasis on cool if hot flushes and night sweats are an issue. Investing in a good mattress and bed clothes and bedding made of breathable, natural fibres can also help to increase comfort and your chances of a good night’s sleep.
A Fulfilling Sex Life
Sex can be an enjoyable form of physical exercise and has some specific benefits for menopause, too. There is some research suggesting that regular sex can reduce the severity of menopausal symptoms and may even lead to a later menopause.
Sexual activity, including masturbation, helps to increase blood flow to the genitals and helps to maintain the function of the circulatory, nervous, and muscular systems in the area. This, in turn, could help to reduce the impact of age-related dryness and atrophy.
That said, it may be necessary to make some adaptations if sex is less comfortable than it used to be. Using a good quality lubricant and experimenting with different positions can be helpful here.
Another possible challenge is lack of desire, as the sex hormones naturally reduce around menopause. If this is affecting you, try not to put yourself under too much pressure and only engage in intercourse if you really want to. Professional help is available if this common issue is causing you distress.
Leisure Activities
Leisure activities make it into the yangsheng philosophy as they are a great way to destress, promote mental health, and connect with others, which is a vital part of staying healthy as we age.
The activity itself is not really important, as long as it is something you enjoy, but being creative, spending time in nature, and learning new skills may be particularly beneficial.
Lifestyle Adaptations for Pregnancy and Childbirth
Along with puberty and menopause, pregnancy and childbirth are seen as significant stages of life during which health can be altered for better or worse.
Nourishing the body appropriately at these times can help to reduce the risk of serious illness later. For example, childbirth is associated with a loss of Blood and jing (essence), which can cause issues further along the line if not sufficiently replenished.
In China, there is a tradition of “sitting the month” after childbirth, during which the mother stays home and is cared for by the family for 30 days. Although it may not always be feasible to do this in modern life, it is important to take time to recover after this enormous physical task. That means plenty of rest and eating warming, nourishing foods to rebuild Blood and jing.
Caring for Children
Children are the future of the planet, and whether we have children of our own or not, it is important to care for them wisely.
Historically, post-menopausal women would be seen as the wise elders of a community with a wealth of knowledge to pass on to future generations. Now is a good time to think about your strengths and how you can share them.
Acceptance of the Ageing Process
Finally, accepting the ageing process is one of the best ways to ensure a smooth transition through menopause. Research has shown that having a positive attitude towards menopause and ageing, in general, reduces the severity of symptoms.
This is thought to be one of the reasons why East Asians report fewer troublesome menopausal symptoms than Westerners. They view menopause as a natural transition rather than a medical condition to be feared and suppressed.
To learn more about how culture has shaped our attitudes and how this influences our experience, check out my Embracing Menopause online course. It explores these crucial themes and goes into further detail on how to manage menopausal symptoms with diet, lifestyle, and more.
References
Berry K, Saunders NC (2022) Menopause: A Comprehensive Guide for Practitioners - Katherine Berry in association with the Journal of Chinese Medicine, Santa Eularia des Riu, Ibiza