Awaken your senses...
Before I do that just a reminder about our fabulous podcast Menopause Matters, Let's Talk - packed with evidence based, trusted information.
At time of writing we've just finished releasing series 6 and have had the most fabulous guests on.
Listen on your usual podcast platforms or you can find them on our website.
Episode one: Dispelling the myths and misinformation - getting clarity
Episode two: Movement one of the essential pillars of lifestyle medicine
Episode three: Menopause in the Workplace
Episode four: The truths about HRT
Episode five: The Gut-Brain Axis
Episode six: Let's Talk Brain Health
I know I'm bias but seriously they are all well worth a listen! A huge thank you to all the wonderful guests for contributing their time and expertise. It's been such a privilege to be part of developing this amazing resource for everyone. A big thank you to everyone involved.
Back to your senses! I thought you might like to get a bit of insight into the benefits of complementary therapies. This is the first of a two-part series written for the Menopause Matters magazine...the second part is coming out in the Autumn issue.
So here we go - an introduction to the wonderful world of Complementary Therapies.
Are they all a load of hocus pocus…no.
Are they worth looking into…yes, absolutely!
Why it’s worth looking into Complementary Therapies…
Complementary therapies differ from conventional medicine by aiming to treat the whole person…the physical, emotional, and spiritual wellbeing, rather than just the symptoms of a disease.
They don’t claim to be able to diagnose or cure conditions but they definitely help to enhance overall wellbeing and health outcomes. They’re effective in helping to manage many health issues; stress-related conditions, sleep management, chronic pain, side effects of cancer treatments and many symptoms associated with the menopause.
These therapies do what the words imply – complementing and working well with any conventional medical treatments. They are, of course, fabulous to experience even if you’re not receiving any medical treatment!
Many people sadly remain apprehensive about trying these therapies due to lack of knowledge and the sheer variety of therapies being advertised and promoted…it can feel like a bit of a minefield deciding which ones to try can’t it!
As a reflexologist and retired nurse, I would highly recommend anyone looking into and finding a complementary therapy that works for them. The health and wellbeing benefits are wonderful.
Where to start…what treatments and therapies are we talking about…
There are many types of Complementary Therapies but, for this article, I’m going to focus on the ones which have been around for centuries. They may not have multiple rigorous clinical trials behind them but one of the most powerful and effective reasons to give them a whirl is the undeniable positive outcomes patients consistently experience.
Therapies like Acupuncture, Hypnotherapy, Aromatherapy, Meditation and Mindfulness…then there’s a whole range of different types of massage and other touch therapies like Reflexology.
How long have they been around…for donkey’s years!
Complementary therapies have been around for a very long time, here are a couple of examples…
Aromatherapy - began over 3,500 years BC. There’s evidence right across the globe tracing back to ancient civilisations; Mesopotamia, the Indian subcontinent, China and of course the Greeks and Egyptians.
Reflexology - the earliest pictorial evidence dates back to 2,330 BC in ancient Egypt as well as evidence in India and China. Reflexology was introduced into the UK in the early 20th century although, as early as 1883, an English neurologist proved there was a neurological relationship between pressure applied to the skin and the internal organs.
Acupuncture - traditional Chinese Acupuncture is believed to date back to around 200 BC, although highly likely to be earlier, with Western Medical Acupuncture being introduced in the UK in the 1970s.
Let’s delve a bit deeper into a couple of therapies…
Aromatherapy
Smells are so powerful aren’t they, triggering emotional and physical responses. Certain smells evoking memories of childhood, likewise a particular perfume or aftershave smelt in passing can remind you of someone and then there are the wonderful combinations of key essential oils used for an aromatherapy treatment…ahhhh!
Aromas which immediately start to make you feel calmer and relaxed, triggering a chain reaction between body and brain by stimulating and activating the parasympathetic nervous system…’the rest and digest’ mode and the limbic system (emotional nervous system).
When you inhale essential oils the molecules travel to the top of your nose where they come into contact with your olfactory neurons (nerve cells) directly interacting with your limbic system (the brain’s emotional center). This then triggers physiological responses resulting in the aroma having a beneficial effect on your emotional wellbeing.
Heart rates lower, breathing deepens, cortisol levels fall and muscle tension starts to ease…and that’s only from breathing the aromas in, wait until we get onto the benefits of massage!
Staying with inhalation for a minute - there are so many ways to use the aromatherapy oils effectively from sprinkling a few drops onto a handkerchief or pillow to spraying them into the atmosphere. Steam inhalation is extremely effective helping to ease coughs, congestion and allergies. Likewise investing in a diffuser is a fabulous way to inhale throughout the day…having a beneficial impact on mood and overall wellbeing.
Let’s talk massage – a good massage combined with the use of essential oils (diluted in a carrier oil) - absolute heaven!
Why does it feel so good…the molecules of essential oils are small enough to be able to penetrate through the skin. They travel through the epidermis reaching the dermis and then so to the blood vessels allowing them to circulate through to all body areas. For the ultimate relaxation your therapist will have a small bowl of carrier oil with some carefully chosen essential oils mixed in placed underneath the massage table which means you’re getting a treble whammy…the olfactory sensory hit from inhalation, the absorption through the skin and the power of touch.
There are many types of massage; deep tissue, Swedish, Hot Stone, sports massage and more, with therapists applying different levels of pressure to your body using various techniques like stroking, kneading or tapping. It is incredibly restorative and relaxing to both mind and body. If you’ve not experienced a massage before it’s always worth asking a few questions and doing a bit of research into which type you think you’d prefer before booking one.
So, what’s the connection with managing symptoms of the menopause…it helps to reduce the levels of stress hormones, so helping with raised levels of stress and anxiety. Inducing a sense of calm and wellbeing can help to improve mood. It helps to relieve tension and pain in muscles and tissues. It improves circulation and may also help to reduce fatigue. Being a relaxing therapy, it can be helpful with sleep management and by reducing those stress hormone levels can provide relief from hot flushes and night sweats.
Essential oils also have antioxidant properties (molecules which help your body fight off harmful free radicals), antibacterial properties and anti-inflammatory properties…are you tempted yet?!
NB: Safety - just a warning if you’re thinking of using essential oils yourself. These are powerful substances and can be harmful if not used safely. Do not put undiluted essential oils directly onto your skin or directly into a bath – always use a carrier oil like sweet almond oil or Jojoba oil or a dispersing agent for a bath (oils don’t mix with water).
Reflexology
While we’re chatting about massage I’ll have to go into a bit more detail about Reflexology, one of the most relaxing, restorative complementary therapies of them all. Am I bias being a reflexologist – absolutely!
After seeing firsthand the positive effects a reflexology treatment can give and having received many treatments myself I would highly recommend trying one…or for greater impact, a series of treatments.
The beauty of reflexology is that it’s non-invasive and is incredibly effective in promoting deep relaxation and wellbeing. Plus, you only have to take your socks and shoes off! Lowering those stress hormones is a key benefit when thinking about optimising good health and helping to build resilience.
What is Reflexology…
Reflexology is classed as a touch therapy and is based on the theory that different parts, known as zones, on peripheral areas of your body; your feet, hands, face or ears, correspond with different areas of the body; organs and glands. There are detailed maps – if you’re interested have a look on the Association of Reflexologists website: https://www.aor.org.uk/home/about-us/what-is-reflexology/.
You can easily be taught simple hand reflexology massage by your therapist to use in-between treatments to help ease stress and anxiety: https://www.aor.org.uk/product/self-help-for-stress-and-anxiety-pack-of-20-cards/
As a reflexologist you work within what are known as Zones…simply put, if you find areas of congestion within those zones, whilst systematically working through each zone, you work on those areas. Each zone includes various organs and glands. You will often find clients commenting that other less problematic issues they’ve been experiencing have been improved as well as symptoms they’ve mentioned due to working within the zones.
If you’re going through the menopause transition reflexology genuinely helps to manage various symptoms you may be experiencing. Being a relaxing treatment, levels of the stress hormone cortisol will lower, helping with raised levels of stress and anxiety, it can be helpful if experiencing disturbed sleep, with feeling fatigued and many more symptoms. It is also renowned for helping with fertility problems: https://www.fertilityandpregnancyedinburgh.com/ and https://sallyearlam.co.uk/
Reflexology can be beneficial to all age groups from newborn babies to people experiencing end of life.
From a therapist’s perspective having tickly feet is most definitely not a reason to try reflexology - the pressure given during your treatment will not be tickly. Likewise, if you don’t like your feet or are self-conscious about the shape of your feet – please be assured as reflexologists we’re seriously not bothered what shape or size your feet are!
So that’s a bit of insight into a couple of complementary therapies. If you’ve never ventured into trying any before I hope after reading this article this has given you the interest and reassurance to dip your toe. See it as investing in your health and wellbeing. If you find a good therapist, you will experience measurable benefits both physically and mentally.
NB FYI:
1.Many of you will have come across the acronym CAM, meaning Complementary and Alternative Medicine. In this article the focus was on Complementary Therapies.
Just to clarify - Alternative medicines are those which people use instead of conventional medical treatments. Some may claim to be able to cure or treat certain diseases and health issues. Most are not scientifically tested, and some may even be harmful. Always be cautious with outlandish claims from individuals or companies.
2.The International Menopause Society (IMS) published in January of this year (2026) a review summarising the available research on different complementary therapies. Exerts from report…
‘Many CT showed promising results, such as Chinese herbal medicine, herbal medicines, vitamin and nutrient supplements and mins-body approaches, however most are supported by low-quality evidence. The strongest evidence being for Vitamin D, black cohosh and acupuncture…More high quality research on Complementary Therapies is required to confirm the benefits and risks to menopausal women.’
My reaction to the above IMS comments – I completely understand, from a medical perspective, you can’t possibly be seen to be recommending anything unless there have been rigorous clinical trials. But, as I said at the start, one of the most powerful and effective reasons to give them a whirl is the undeniable positive outcomes patients consistently experience for a multitude of different health issues.
We’re planning on revisiting this topic in the Autumn edition to cover a couple more complementary therapies – have a good summer and good luck with the stress busting!
Resources:
Association of Reflexologists (AOR): https://www.aor.org.uk/
International Federation of Aromatherapists: https://ifaroma.org/en_GB/home
The Scottish Manual Therapists Organisation: https://smto.co.uk/
The Complementary and Natural Healthcare Council (CNHC) UK: https://www.cnhc.org.uk/#gsc.tab=0
Menopause Matters, Let’s Talk Podcast: Series 4 Episodes 1 & 2
Scientific evidence and investigation USA: National Centre for Complementary and integrative Health (NCCIH) USA.
The General Regulatory Council for Complementary Therapists (GRCCT): https://www.grcct.org/
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