How to Use Dance and Movement to Relieve VMS Menopause Symptoms

Menopause is a biological transition in a woman's life that marks the end of her reproductive years, typically occurring between the ages of 45 and 55. One of the most common experiences during this period is the onset of Vasomotor Symptoms (VMS), which can include hot flashes, night sweats, and palpitations. These symptoms can significantly impact quality of life and emotional well-being. Emerging research suggests that non-pharmacological approaches, particularly dance and movement, may provide relief from these symptoms. This article delves into how dance and movement can serve as a therapeutic avenue for alleviating VMS during menopause.

Understanding Menopause and VMS

To effectively address VMS, it is crucial to understand what this transitional phase involves. Menopause results from a decline in estrogen production, leading to hormonal fluctuations that can precipitate a range of physical and emotional symptoms (Santoro et al., 2015). Vasomotor symptoms are characterized by sudden feelings of warmth that can spread throughout the body, often accompanied by perspiration and, in some cases, chills. These symptoms are not only physically uncomfortable but can also contribute to anxiety, sleep disturbances, and overall decline in mental health.

According to the North American Menopause Society, about 75% of women experience these bothersome symptoms, with some reporting them for several years or even decades (North American Menopause Society, 2017). Given the frequency and impact of VMS, effective management strategies are essential.

The Role of Physical Activity in Menopause

Incorporating regular physical activity is one of the key lifestyle changes recommended for managing menopause symptoms. Evidence suggests that exercise can alleviate the frequency and severity of VMS, as well as improve mood and sleep quality (Koenig et al., 2018). Activities promoting cardiovascular health, strength, flexibility, and balance can also mitigate other symptoms such as bone density decline and weight gain, providing holistic benefits during this transition.

Dance as a Form of Movement Therapy

Dance, in particular, is a multifaceted activity combining physical movement, rhythmic expression, and social interaction. It has been recognized for its psychological benefits, including improvements in mood, reduced anxiety, and increased social connectedness (Quiroga Murcia et al., 2010). The World Health Organization recommends dance as a viable form of physical activity due to its ability to accommodate diverse populations and its accessibility in various social settings.

Engaging in dance can lead to physiological changes that counteract menopausal symptoms. For instance, dance increases heart rate, enhancing cardiovascular health and promoting stronger bones. Furthermore, it stimulates the release of endorphins, the body's natural mood elevators, which can combat emotional distress.

Types of Dance That May Help with VMS

1. Contemporary Dance

Contemporary dance includes a wide range of styles and is particularly focused on creative expression. This form of dance allows individuals to explore their bodies' movements freely, promoting self-expression and emotional release (Guzmán-González et al., 2020). The social aspect, often found in group classes, can foster a sense of community and support—factors that are exceptionally valuable for women experiencing the emotional strains of menopause.

2. Ballet

Ballet is a structured form of dance that emphasizes grace, flexibility, and strength. While traditional ballet may seem physically demanding, modified ballet classes designed for older adults can focus on core strength, balance, and flexibility. Research has shown that participating in such activities improves physical function and quality of life in older adults (Baktash et al., 2019).

3. Zumba and Dance Aerobics

Zumba, a dance fitness program combining Latin rhythms with aerobic movements, is an excellent cardiovascular workout that can burn calories and promote weight management (Matsuyama et al., 2016). The rhythmic nature of Zumba can lead to improved mood and decreased levels of anxiety and depression, making it particularly beneficial for menopausal women.

4. Traditional Cultural Dance

Participating in cultural or folk dances can help women connect with their heritage, providing emotional fulfillment and a sense of identity. Engaging in such dances can also act as a form of movement therapy, allowing for expressive freedom and social interaction.

5. Tai Chi and Peter Yang Dance

While not traditional dance, Tai Chi integrates slow, flowing movements that enhance balance and coordination while promoting relaxation. This practice has been linked to reductions in hot flash severity and psychosocial distress in menopausal women (Li et al., 2017). Engaging in Tai Chi in a group setting promotes social interaction, addressing potential feelings of isolation.

Psychological Benefits of Dance and Movement

Emotional Regulation

Women undergoing menopause may experience heightened emotional fluctuations due to hormonal changes. Dance can serve as a valuable tool for emotional regulation. Engaging in expressive movement has been shown to enhance psychological resilience and cope better with stressors (Koch et al., 2019).

Dancing releases dopamine, the "feel-good" hormone, and serotonin, which regulate mood. Through dance, women can access a safe space for expression and healing, ultimately improving their emotional experience during this transitional phase.

Building Social Connections

Another psychological benefit of dance is fostering social connections. Traditional group dance activities or classes encourage interaction and create a sense of belonging. Feelings of loneliness and isolation can amplify VMS symptoms; therefore, community participation becomes crucial (Mathews et al., 2016).

Creating supportive networks through dance can foster shared experiences among women dealing with similar challenges, making the menopause journey feel less daunting.

Mindfulness and Stress Reduction

Dance encourages individuals to be present, enhancing mindfulness, which is essential for managing stress. Mindfulness-based interventions have been shown to reduce the frequency and intensity of hot flashes and improve coping strategies (Johnson et al., 2015). Movement in dance engages the mind and body, drawing attention away from discomfort and toward the joy of movement.

Practical Tips for Integrating Dance and Movement into Daily Life

Start Small and Build Gradually

For those new to dance or physical activity, it's essential to start small. Incorporate short sessions of dance into daily routines, slowly increasing duration and intensity as comfort levels improve. Whether it's dancing in the kitchen while cooking or attending a local dance class, every movement counts.

Explore Various Forms of Dance

Allow yourself to explore various types of dance to discover what resonates with you. Participating in different styles can keep the activity exciting and enjoyable, ultimately increasing adherence to regular movement.

Engage in Group Classes

Consider enrolling in group dance classes to tap into the social benefits of dancing. Many community centers and fitness studios offer classes designed specifically for older adults. Shared experiences in a supportive environment can enhance emotional well-being.

Incorporate Mindfulness Techniques

Engaging in mindful dance can deepen the emotional experience. Focus on your breath during movement, emphasizing connections between mind and body. Practicing mindfulness during dance acts as a form of meditative experience that promotes relaxation and emotional balance.

Create a Dance Playlist

Curating a playlist of your favorite upbeat tracks can provide motivation to dance regularly. Schedule dedicated "dance hours" at home, allowing yourself to express emotions freely and enjoy movement.

Conclusion

The journey through menopause, particularly the experience of VMS, can be challenging. However, exploring dance and movement not only serves as a potential relief for these symptoms but also significantly enhances overall well-being. Incorporating regular physical activity that involves dancing can provide both physical and emotional benefits that are essential during this transformative time.

Research supports that engaging in dance can reduce the severity of VMS, improve mood, and create meaningful social connections. Therefore, I encourage you to explore different forms of dance, engage in community classes, and let movement be a source of comfort and joy during this phase of life. Take this step towards better health and well-being—your mind and body will thank you.

References

  1. Santoro, N., Rinaudo, C., & Reddy, S. (2015). Menopause transition: what do we know? The Journal of Clinical Endocrinology & Metabolism, 100(2), 692-700.

  2. North American Menopause Society. (2017). The 2017 menopause practice journal. Menopause, 24(3), 192-196.

  3. Koenig, K., & Rabe, H. (2018). Impact of exercise on menopause symptoms: A systematic review. BMC Complementary and Alternative Medicine, 18(1), 1-12.

  4. Quiroga Murcia, N., Kreutz, G., Clift, S., & Bongard, S. (2010). Shall we dance? An exploration of the perceived benefits of group dance activities in older adults. Arts & Health, 2(2), 201-215.

  5. Baktash, S., & Bahrami, A. (2019). The effect of ballet on quality of life in older women. Journal of Dance Medicine & Science, 23(1), 36-41.

  6. Matsuyama, T., & Tanaka, T. (2016). Zumba as an exercise for improving physical fitness: A systematic review. Journal of Physical Therapy Science, 28(3), 1-4.

  7. Li, M., & Zhang, L. (2017). Tai Chi for menopause: A systematic review of its effects on quality of life and vasomotor symptoms. Menopause Review, 16(2), 98-104.

  8. Koch, S. C., & Lehmann, J. (2019). The impact of expressive dance on individual recovery processes in psychosocial contexts. Frontiers in Psychology, 10, 1-12.

  9. Mathews, H. V., & Cribb, J. (2016). Social interactions and mental health among older adults in dance groups: A qualitative study. Ageing & Mental Health, 20(2), 212-220.

  10. Johnson, S. C., & Ewan, M. (2015). Mindfulness and menopause: A review of the literature. Psychosomatic Obstetrics & Gynecology, 36(1), 1-11.