Author: Vd. Muskan Abedin

Co-author: Vd. Sara Maid, Vd. Aishwarya Saindane, Vd. Tejas Ahire

A woman's body goes through various phases and life cycles during her lifetime. Menopause is a beautiful and a normal physiological phenomenon in women's lives due to the aging process. It is not a disease, but just a transition phase.

In Ayurveda, menopause is known as raja nivrutti. The decrease in menstruation is observed due to the natural process of biological decline due to aging. The pitta dosha is decreasing, and vata dosha is predominant at this age. Therefore a state of depleted kapha dosha, moderate pitta dosha, and aggravated vata dosha is observed during menopause.

What happens to your body according to Ayurveda?

According to Ayurveda, there are 7 dhatus (tissue elements) in the body of which rasa dhatu is responsible for nourishment to the whole body. As the body ages, the rasa dhatu is unable to nourish body tissues responsible for menstruation. This leads to a spontaneous decrease in the tissue elements and the metabolic process related to menstruation. Due to the wear and tear process of aging, it is reflected in reproductive physiology (shukra dhatu). This is observed in the form of a deficiency of female hormones during the menopausal age. Due to a decrease in these hormones, various functions are hampered throughout the body.

The common symptoms during menopause are: 

1. Feeling low on strength and energy
2. Hot flashes
3. Loss of sleep
4. Weight gain and bloating
5. Irregular periods
6. Loss of skin elasticity
7. Vaginal dryness and loss of libido
8. Pain in joints

Keep these practices in mind as you navigate and embrace your menopause journey

1) Eat a Balancing Diet

• Focus on light, easy-to-digest, warm, home-cooked meals: Ensure each meal has a protein source and include fresh seasonal fruits and vegetables. Use digestion-aiding spices like cumin, turmeric, and fennel. Consume natural phytoestrogens from foods like flaxseeds, soy, and chickpeas.

• Incorporate healthy fats: Ghee supports reproductive health. A tablespoon of pure cow ghee every day with warm water or with your meals can help in a smooth transition during this phase. Also include walnuts, almonds, to obtain the essential healthy fats.

• Stay hydrated and avoid junk: Drink plenty of fluids, including herbal teas, soups, and buttermilk. Avoid deep-fried, greasy, heavily processed foods, red meat, and cut down on caffeine and refined sugar.

2) Commit to Healthy Lifestyle Habits:

• Get complete 8-9 hrs of sleep daily: Sleeping can be a task on some days. Try remedies like sleeping in dark rooms, switching off cell phones and TV an hour before sleeping, massaging the feet with warm oils, deep breathing, or taking Stressnil. 
• Make time and exercise: Regular workout is very important to maintain overall health during this period. Strength training can be very beneficial to balance the hormones and improve bone and muscular health.
• Practice Yoga: Asanas like bhujangasana (Cobra pose), Butterfly pose, and Ushtrasana (camel's pose) are excellent for exercising the pelvic floor muscles. Pranayama like nadi shodana (alternate nasal breathing), kapalbhati (rapid exhalations), bhramari (bee breath), and shitali (cooling breath) can aid in reducing hot flashes, and mood swings and calm the mind.
• Do Meditation: Regular meditation practice helps you manage stress and enhance emotional stability.
• Practice Abhyanga: Daily massage with a Nourishing Vata Oil can help to alleviate the symptoms of increased vata and skin dryness. 

3) Practice Seasonal Cleanses: Ayurveda prescribes distinct routines for each season, including specific cleansing practices. These seasonal cleanses are crucial for detoxifying the body and maintaining optimal bodily functions. For women going through menopause, these cleanses are especially important as they help to balance the body's systems during this significant transition.

4) Establish Emotional and Mental Support: Menopause can be very mentally challenging especially if there is no proper support. Include journaling in your routine to remove trapped emotions and stress. Also, create support networks with friends, and women going through the same phase as you to foster a sense of belonging

5) Incorporate Herbal Remedies: Ayurveda has some herbal formulations that can boost your wellness and help tackle menstrual symptoms

• Licorice: supports estrogen balance, potentially easing symptoms like hot flashes and night sweats during menopause. It also soothes the skin, helping manage dryness and other skin issues that can arise during this phase.
• Brahmi: Assists in improving concentration and clarity which many women find challenging during menopause. Additionally, Brahmi helps promote a sense of calm and relaxation which is very important during this phase.
• Ashwagandha: Helps increase energy levels and reduce fatigue as well as balance hormones to manage hot flashes and night sweats. Ashwagandha also aids in strengthening the immune system which can become compromised due to hormonal changes during menopause.
• Shatavari: Shatavari is known for balancing hormones, which can help with hot flashes, night sweats, and mood swings. It supports overall reproductive health and aids management of dryness and other skin concerns during menopause.

6) Always Seek Professional Guidance: Seek personalized advice and plans tailored to your individual needs. Consult an Ayurvedic Practitioner or your Physician and do regular health check-ups to monitor and manage menopause symptoms effectively.

Embracing the journey of menopause is a profound experience that varies from person to person. Menopause is a time of transition celebrated in Ayurveda as a natural phase of life, where understanding and adapting to individual changes are key. While symptoms may differ, Ayurvedic principles offer a holistic approach to support overall well-being during this transformative period. By nurturing body, mind, and spirit with personalized Ayurvedic practices—from diet and herbal remedies to emotional support and lifestyle adjustments—you can navigate menopause with grace and empowerment.