Natural Approaches to Menopause: Acupressure, Laughter Yoga, and Mindfulness-Based Stress Reduction

Natural Approaches to Menopause: Acupressure, Laughter Yoga, and Mindfulness-Based Stress Reduction

As women’s life expectancy increases, so does the duration of the menopausal period, leading to prolonged exposure to menopause-related symptoms. Hot flashes, night sweats, sleep disorders, mood changes, weight gain, and sexual dysfunction affect over 85% of women entering menopause each year—approximately 47 million women worldwide. While these symptoms are not life-threatening, they can significantly lower quality of life and contribute to increased health risks.

Given concerns about the side effects of hormone therapy—which include an increased risk of breast cancer, stroke, and heart disease—many women turn to non-pharmacological treatments for symptom relief. A 2024 study published in Menopause: The Journal of The Menopause Society investigated three alternative approaches: Acupressure, Laughter Yoga, and Mindfulness-Based Stress Reduction (MBSR). This randomized controlled trial involved 146 postmenopausal women to assess whether these interventions could effectively reduce menopause symptoms and improve quality of life.

The Study at a Glance

· Participants: 146 postmenopausal women

· Intervention Groups: 

o MBSR Group (37 women) → 8-week mindfulness-based stress reduction program

o Acupressure Group (41 women) → 16 acupressure sessions over 8 weeks

o Laughter Yoga Group (31 women) → 8 weekly laughter yoga sessions

o Control Group (37 women) → No intervention

· Outcome Measures: 

o Menopause Rating Scale (MRS): Measures severity of menopause symptoms (somatic, psychological, and urogenital).

o Menopause-Specific Quality of Life Scale (MENQOL): Assesses quality of life across vasomotor, psychosocial, physical, and sexual domains.

Key Findings: Which Approach Works Best?

1. All three interventions significantly reduced menopause symptoms compared to the control group.

2. Laughter yoga and acupressure improved overall quality of life, whereas MBSR primarily benefited psychological well-being.

3. Laughter yoga and acupressure were more effective than MBSR in reducing somatic symptoms (e.g., hot flashes, joint discomfort).

4. Cultural influences may have affected results—Turkish women, for example, may not have experienced full psychological relief from laughter yoga due to societal norms discouraging loud laughter among women.

Deep Dive Into Each Intervention

1. Mindfulness-Based Stress Reduction (MBSR)

MBSR is a structured 8-week program that teaches awareness, stress reduction, and emotional regulation through mindfulness practices. The 37 women in this group attended eight 150-minute weekly face-to-face sessions in groups of 10–20 women. A 6-hour Silence Day in the sixth week encouraged deep reflection.They participated in eight weekly sessions, with each session lasting 150 minutes.

Session Breakdown

Session 1: Introduction to the program, sharing experiences and information about menopausal complaints, breath-focused meditation, raisin meditation, raising awareness of daily activities, teaching the body scanning exercise, and guidance for home practice using a voice recording.

Session 2: Sharing experiences from the previous week, discussing the importance of sharing MBSR experiences, basics of communication (practicing "I-language," preventing communication accidents), body scanning, 10-15 minutes of breathing-focused sitting meditation, increasing environmental awareness, and raising awareness of daily activities (eating, brushing teeth, showering).

Session 3: Sharing experiences, yoga practice (demonstration of positions), 10-15 minutes of breathing-focused sitting meditation, body scanning, with a focus on practicing body scan one day and yoga another day during the week, and fostering awareness of moments experienced during the week.

Session 4: Sharing experiences, a 20-minute breath-focused sitting meditation, sharing the definition of stress and its effects on the body, recognizing and noticing stress responses, and coping with stress.

Session 5: Sharing experiences, mountain meditation and body scanning, explaining the relationship between yoga, stress, and experienced events, understanding compassion and self-compassion, and discussing the importance of self-compassion.

Session 6 (Silence Day): 10-15 minutes of breath-focused sitting meditation, raisin exercise, body scanning, yoga practice, environmental awareness, emphasizing the importance of considering the relationship between stress and responses with non-judgmental acceptance, and sharing silence day experiences at the end.

Session 7: Sharing experiences, sitting meditation, body scanning, yoga practice, communication exercises, awareness of communication styles, and sharing experiences related to compassion and self-compassion.

Session 8 (Last Session): Sharing experiences, sitting meditation, body scan, determining behaviors to continue the exercises, and identifying supportive methods for continued practice.

MBSR Outcomes

✅ Reduced menopause symptoms (MRS score improved, P < 0.05)✅ Improved psychological well-being (psychosocial subscale of MENQOL improved, P < 0.05)✅ Beneficial for emotional regulation and self-compassion❌ Less effective than acupressure and laughter yoga in reducing somatic symptoms

2. Acupressure

Acupressure is based on traditional Chinese medicine, targeting specific energy meridians to relieve pain and restore balance. Acupressure is based on the principle of energy channels similar to the circulatory system in the body, and problems are thought to be caused by blockages in these channels. Applying pressure or massage to certain acupressure points is believed to positively affect both mental and physical health.

Acupressure Protocol

· 41 women received 16 acupressure sessions (twice a week for 8 weeks).

· Conducted by a trained researcher, with participants in a semi-sitting or supine position.

· Key Acupressure Points: 

o Spleen 6 (SP6): Located above the inner ankle, linked to hormonal regulation and menstrual health.

o Large Intestine 4 (LI4): Located between the thumb and index finger, associated with stress relief and pain management.

· Technique: 

o 30-second massage per point to stimulate circulation

o 90-second compressions per point, following the meridian flow

o Each session lasted 8 minutes, covering 2 minutes per acupressure point

Acupressure Outcomes

✅ Reduced menopause symptoms (MRS score improved, P < 0.05)✅ Improved quality of life in all MENQOL domains (vasomotor, psychosocial, physical, sexual, P < 0.05)✅ Significant improvements in sleep, joint pain, and mood stability

3. Laughter Yoga

Laughter yoga combines voluntary laughter with yogic breathing exercises to reduce stress and promote well-being.

Laughter Yoga Protocol

· 31 women attended eight weekly sessions, lasting 30–45 minutes each.

· Sessions included:

o Gentle Warm-up Activities & Clapping Exercises to promote playfulness → Stretching, songs, rhythmic clapping, body movements

o Deep Breathing & Laughter Exercises → Forced laughter combined with controlled breathing

o Childlike Playfulness & Acting → Encouraging spontaneous joy

o Rhythmic Breathing & Vocalization → “Ho, Ho, Ha, Ha, Ha” breathing

o Themed Laughter Exercises: 

§ Milkshake Laughter

§ Hugging Laughter

§ Bird Laughter

§ Meaningless Speech Laughter

Laughter Yoga Outcomes

✅ Reduced menopause symptoms (MRS score improved, P < 0.05)✅ Improved quality of life in all MENQOL domains (P < 0.05)✅ Positive impact on both psychological and somatic symptoms✅ Increased relaxation and respiratory function⚠️ Cultural barriers may have reduced psychological benefits in Turkish women

Comparing the Three Approaches

Intervention	Symptom Reduction	Quality of Life Improvement	Best For
MBSR	Reduced symptoms	✅ Improved psychological well-being	Emotional resilience, self-awareness
Acupressure	✅✅ Most effective for physical symptoms	✅✅ Improved all MENQOL domains	Hot flashes, joint pain, sleep issues
Laughter Yoga	✅✅ Significant symptom reduction	✅✅ Best for overall quality of life	Stress relief, mood stability

 

The researchers speculated that laughter yoga might be less effective in improving psychological health for Turkish women due to the influence of gender roles and societal norms where loud laughter from women might be considered inappropriate, potentially hindering the achievement of psychological relief

Final Thoughts: Which One Should You Try?

This study validates three safe, natural approaches for menopause symptom relief:

If you struggle with hot flashes, joint pain, or sleep issues → Acupressure may be most effective. If you seek overall quality of life improvements → Laughter yoga could be the best fit. If emotional well-being and stress management are your main concerns → Try MBSR.

With further research, these interventions could become standard non-pharmacological treatments, offering holistic relief from menopause symptoms.