Hot flashes that come on suddenly, nights spent tossing and turning, a body that feels different than before… Menopause can bring with it quite a few changes. Not everyone wants or is able to reach for medication right away. That is why many women look for gentler, more natural ways to feel better, such as massage.
Is it true that massage can really help with menopausal symptoms? And which types are most suitable for women going through menopause?
What is menopause?
Menopause is the phase in which menstruation stops permanently and the fertile period comes to an end. This usually happens between the ages of 45 and 55 and is accompanied by hormonal changes, especially a drop in oestrogen. These hormonal fluctuations can cause various symptoms, such as:
hot flashes ("vapeurs") and night sweats
sleep problems
mood swings or irritability
fatigue
fluid retention (menopausal oedema)
muscle and joint pain
Not everyone experiences the same symptoms, but for many women they do have an impact on daily life.
Can massage relieve menopausal symptoms?
Massage is not a miracle cure and cannot "solve" menopause, but it can help to relieve certain discomforts. Research shows that massage can have a positive effect on symptoms that often occur during menopause, such as stress, sleep problems and tension. Women who receive regular massages report feeling better both physically and mentally.
This has to do with what happens in your body during a massage:
your muscles relax,
your heart rate slows down and
your stress level drops.
Many people also sleep better afterwards. Because stress and poor sleep often intensify menopausal symptoms, massage can in this way provide indirect relief and help you feel better.
Important to know: massage has no influence on the hormonal changes themselves, but it can help you cope better with their consequences. Studies also show that massage mainly affects mental and emotional symptoms during menopause, such as stress and fatigue, and to a lesser extent purely physical symptoms. That is why it is used above all as a form of self-care, rather than as an actual treatment.
What are the benefits of massage during menopause?
Less stress and tension: During menopause, many women experience more stress, irritability or inner restlessness. Massage helps the body to relax, among other things by lowering the stress level and calming the nervous system. This can create a more relaxed feeling, both physically and mentally.
Better sleep: Sleep problems are common during menopause. Thanks to the relaxation that a massage brings about, it can become easier to wind down in the evening. Some women notice that, thanks to massage, they fall asleep more quickly or wake up less often during the night.
Fewer muscle and joint complaints: Hormonal changes can be accompanied by stiff muscles or painful joints. Massage stimulates blood circulation and helps to loosen tense muscles, which can reduce pain and stiffness.
Greater overall well-being: Massage is also simply a moment for yourself. Slowing down for a while and giving attention to your body can help you feel more balanced and approach the changes that come with this stage of life more consciously.
Which massage is suitable for women going through menopause?
Not every massage is the same. Which form suits you best depends on your menopausal symptoms and your personal preference. In practice, therapists often combine different techniques within a single session, depending on what your body needs at that moment.
These are some forms of massage that women going through menopause often experience as pleasant and supportive:
Relaxation massage (Swedish massage): A gentle massage that helps to reduce stress and bring the body to rest. Ideal for tension and restlessness.
Aromatherapy: Massage with essential oils, which can further contribute to relaxation and a sense of well-being.
Hot stone massage: Warm stones help to relax the muscles more deeply and release tension.
Lymphatic drainage: A gentle technique that stimulates fluid drainage. This can help with a bloated feeling or fluid build-up, which occurs more often during menopause.
Deep tissue massage: This massage works more deeply on the muscles and connective tissue. Ideal for women going through menopause who suffer from persistent muscle tension or painful joints.
Reflexology: A pressure-point massage (often on the feet, hands or face) that, according to certain theories, would help to bring the body into balance.
Tips for massage during menopause
Ensure a pleasant temperature: During menopause you may be more sensitive to heat. Feel free to ask for the room to be kept a little cooler, so that you stay comfortable during the massage and, for example, no hot flashes are triggered.
Go for regularity: A single massage can already be relaxing during menopause, but it is often only with regular sessions that you really notice a difference. Think, for example, of once a month or every few weeks, depending on what is feasible for you.
Discuss your symptoms and expectations beforehand: Mention that you are going through menopause, what you are struggling with and what you expect from the massage. This way the masseur or therapist can better tailor the treatment to your body and needs. Does something not feel right during the massage? Then let them know right away.
Allow yourself rest afterwards too: Do not plan a busy activity straight after the massage. Lingering a while, coming home calmly or going to bed early can enhance the effect of the massage.
Combine massage with other healthy habits: Massage works best as part of a broader approach. So also make sure you get enough exercise, relaxation and a good night's sleep.
Where and with whom can you go for a menopause massage?
You can go to various places for a massage during menopause, depending on what you need:
Certified massage therapist: Ideal if you mainly want to relax and reduce tension. Do make sure, however, that the therapist has followed proper training and has experience with your type of symptoms.
Physiotherapist or specialised therapist: Do you have specific menopausal symptoms, such as muscle pain or joint problems? Then it is best to go to a physiotherapist or specialised therapist for your massage. They can better tailor the massage to your body and any medical situation.
Wellness centre: Suitable if you mainly want to relax and take some time for yourself. The focus here is less on treatment and more on the experience. For specific symptoms, you are better off choosing a therapeutic practice than a classic wellness treatment.
What is the price of a massage during menopause?
The price of a massage averages between €50 and €100 per session, depending on the duration and the type of massage. Specialist treatments or longer sessions can be more expensive. A massage during menopause is generally not reimbursed by the health insurance fund. In some cases you may be able to get a partial reimbursement for a consultation with a healthcare provider, such as a menopause consultant. If massage is part of that, it may therefore be (partly) reimbursed. But a standalone massage at a wellness centre is not reimbursed.
Does massage work during menopause?
Massage can help you cope better with certain menopausal symptoms, such as stress, tension and sleep problems. It does not address the hormonal cause of menopause, but it can provide more calm and comfort. So see massage above all as an extra aid and a pleasant form of self-care, but not as a solution in itself.
Sources:
author: Josefien De Bock, health journalist