Studies: Lymphatic, aromatherapy and connective tissue massage and menopause
Welcome back to the HOT FLASH Newsletter, your go-to source for menopause-related lifestyle research information! This edition highlights three recent articles focusing on the potential benefits of massage—including lymphatic, aromatherapy and connective tissue—and how they may influence the well-being of those experiencing menopausal discomfort.
Massage, Health and Women's Health
While each of the three highlighted articles focuses on specific massage modalities, it is interesting to note that extensive research has confirmed that any type of massage offers a range of overall benefits to wellbeing throughout your lifecycle—from lowering stress and relieving pain to supporting hormone balance and improving circulation. In fact, the Centers for Disease Control and Prevention (CDC) (and related research) acknowledge massage as a viable, effective option and appealing alternative (low risk, high benefit) to opioids for chronic pain management. In addition, there are also many studies confirming the benefits of massage during pregnancy, another time of significant hormonal shifts for people born female.
Key Findings
Across all three studies, the massage techniques studied—simplified drainage, connective tissue massage, or an aromatherapy approach—consistently demonstrated improvements in physical comfort and mental/emotional satisfaction for participants. The researchers from all three studies concluded that these massages could be recommended as either a first-line option/alternative or, as a supportive option with other treatments for menopausal discomfort.
Study #1: a 2017 randomized trial to investigate the impacts of a gentle, hands-on, (lymphatic) massage method intended to promote healthy fluid circulation (i.e. lymph fluid) and reduce swelling, on a group of participants with menopausal discomfort.
Researchers concluded that participants experienced both (qualitative) increases in feelings of wellbeing (when interviewed, they said they "felt better") and (quantitative) measurable reductions in stress-related hormones (e.g. cortisol). This confirms the mind-body benefit of massage.
P.S. Here is an article I found on lymphatic drainage self-massage in case you want to try it yourself and see how you feel!
Study #2: a 2022-3 study to evaluate the impacts of a (connective tissue massage, i.e. CTM) massage method intended to loosen and stretch the layers of tissue beneath the skin to improve circulation and mobility, in order to reduce menopausal discomfort.
Researchers concluded that "CTM [was] more effective than [their control] intervention in relieving menopausal physical and emotional [discomfort] and improving [menopause quality of life]...it [was also] associated with greater satisfaction." This similarly confirms the benefit of massage to both mind and body.
Study #3: a 2024 study to determine "the effects of aromatherapy massage with Bergamot essential oil (BEO) on pain, functionality, sleep quality and menopausal [discomfort] in menopausal women with knee [osteoarthritis]."
Researchers concluded that "aromatherapy massage with BEO improved functionality, reduced pain and menopausal [discomfort], [but] did not affect sleep quality." Consistently, this study also recommended integrating massage as a therapy with other strategies to address menopausal discomfort, especially related to knee osteoarthritis. In addition, while this study focused on Bergamot essential oil specifically, working with an experienced aromatherapist could be valuable in finding and tailoring the essential oil that works best for you.
Key Takeaways
Massage isn’t a cure-all, but these studies suggest it can be a helpful piece of the menopause relief puzzle and a factor in overall wellbeing. Whether it’s lymphatic, aromatherapy, soothing Swedish or other massage, feeling more at ease in your body and reducing discomfort and stress is a common result. Here are a few tips and reminders for your next massage session:
Start Slow: If you’re new to massage, begin with shorter sessions to gauge comfort and response.
Seek Professional Guidance: Certified therapists specializing in lymphatic drainage or menopausal discomfort can tailor techniques to your needs.
Track Symptoms: Notice any changes in hot flashes, stress levels, or sleep after a massage; a quick journal entry can help pinpoint what’s truly helping.
Combine with Other Healthy Habits: Pair massage with quality sleep, balanced nutrition, consistent exercise, stress-management strategies (and other healthy lifestyle ideas from HOT FLASH! ;-)) for best overall results.
READY TO OPTIMIZE YOUR MENOPAUSE JOURNEY?
If you would like to understand more about the study and/or how you can optimize and empower your menopause journey with practical lifestyle research, schedule a chat with Coach Tanya to discuss!
