Women in the United States are learning that many of the medical traditions from other cultures have some use for the management of menopausal symptoms. And some traditional Western therapies such as counseling and cognitive therapy are incredibly effective for treating some of the most debilitating symptoms of menopause, including mood swings, irritability, and depression.

So Many Therapies, So Little Time

If you want to turn to a more holistic approach, there are plenty from which to choose. Depending on whether you prefer to work through your body or your mind — although the two obviously impact each other! — there are approaches that can help you manage many of your current life challenges, menopause being just one.

The following list discusses some of the therapeutic programs that women have found useful in treating symptoms of perimenopause and menopause:

• Acupuncture is an ancient Chinese therapy that involves rotating fine needles until they enter the skin at specific points on the body. In a 1995 test reported by the North American Menopause Society (NAMS) in the journal Menopause, women treated with both electrically aided and traditional acupuncture showed a significant decrease in hot flashes, lasting up to three months after treatment. Other studies have shown acupuncture to decrease the severity of nighttime hot flashes (thus improving sleep quality) and to decrease anxiety in menopausal women. The National Institute of Health Consensus Development Panel on Acupuncture issued a statement saying that acupuncture may be helpful in managing conditions such as headache, fibromyalgia, osteoarthritis, and cramps — conditions some women face in perimenopause and menopause.

• Breathing regulation, where women are trained to breathe deeply and slowly (sometimes called paced respiration), has also shown some promise in reducing hot flashes and aiding relaxation. For perimenopausal and menopausal women suffering from hot flashes, anxiety, and panic attacks, this technique can be particularly useful. Perhaps due to the same calm, slow respiratory technique taught in practices such as yoga and meditation, some women report those practices have also helped them to alleviate anxiety as well as the frequency and intensity of hot flashes.

• Biofeedback is a technique in which individuals are trained to monitor bodily functions such as breathing, heart rate, and blood pressure, and then change those functions through relaxation techniques or visual imagery. Studies on biofeedback have been ongoing since the 1970s, and some have indicated that biofeedback techniques can help women control hot flashes and stress urinary incontinence.

• Cognitive therapy — a type of talk therapy — focuses on helping the individual learn to see the connection between a pattern of negative thought and depression. As you learn to replace negative thoughts with positive ones, you can break damaging thinking patterns that contribute to deepening, ongoing depression, and anxiety.

Keep Your Eyes on the Prize

As you approach menopause, you may find that you gain a greater appreciation every day of your health and its precious gifts. But as the medical profession uncovers new treatment strategies, what people know about menopause evolves. As you evaluate and follow treatment options for maintaining your physical and emotional health throughout this time in your life, remember to keep an open mind and remain curious.

Follow medical developments, closely monitor your symptoms and treatment reactions, and continue to work with your health care provider to make sure that the plan you've chosen is the best option for you today. Nothing stays the same, and you can't assume that today's treatment decision will still be the best choice throughout all of your tomorrows.