The Ayurvedic Lifestyle Guide to Menopause: Herbs, Diet, Exercise, and Self-Care Practices

Navigating Menopause with Ease: Ayurveda's Benefits for a Smooth Transition

Menopause can be challenging for women, but Ayurveda can offer support and guidance to help them easily steer through this phase of life.

Do you want to know how choosing Ayurveda can benefit you?

• Individualised approach - The individualised approach of Ayurveda is particularly beneficial during menopause, as each woman experiences this transition uniquely. Some women may experience hot flashes and night sweats, while others struggle with anxiety or insomnia. By considering each woman's unique needs and symptoms, Ayurvedic experts can create a plan that addresses the root causes of these symptoms and supports overall health and well-being.
• Consider doshas (bio-energy) that balance your health - Ayurveda recognises the importance of balance in doshas to bring a proper flow of "prana", or "life force," in maintaining health and well-being. According to Ayurvedic principles, prana flows throughout the body, nourishing and energising all the organs and tissues. When prana is disrupted or blocked, it can lead to imbalances and disease.
• Considers mental and physical changes - No single symptom gets regarded as just that individual part of the body. If one sign comes out, it gets interpreted that it has disrupted the complete balance of the body. In the menopausal transition, such a change in the planes of the body's mechanism is reasonably expected. Ayurveda experts help you tackle it in a whole-body balanced way.
• Considers food and metabolism as the root of changes in the body - Make food thy medicine is a typical quotation in the health sector. Well, it's utterly authentic according to Ayurveda concepts. Maintaining Agni (metabolic bio fire) is the doorway to leading a healthy life. Discuss the conditions of your Agni now with your Nirva health experts. (Consultation booking).
• No addictive pills that change how your body works - Ayurveda considers no shortcuts in maintaining one's health. It believes in rejuvenating an individual right from the roots, like watering the plants' roots instead of spraying fertilisers on the leaves.

Unlocking the Secrets of Menopause: Ayurveda's Perspective on the Science of this Transition

The cessation of menstruation in women, commonly known as menopause in Western medicine, is referred to as "Rajo nivrutti" in Ayurveda. This term translates to "the end of Menstrual flow," which signifies stopping menstrual cycles. 

Menopause and Science of Dosha

In Ayurveda, there are three significant stages of life: childhood, adulthood, and elderhood, which get linked with one of three doshas.

• Childhood - Kapha dosha
• Adulthood - Pitta dosha
• Elderhood - Vata dosha

As menopause sets in, you move into the vata-dominated phase of your life. This phase provides an opportunity for introspection, contemplation, and the growth of insight and wisdom by reflecting on your past experiences.

That said, vata, when out of balance, is a dosha of destruction, which tends to deteriorate your body tissues. This destruction of body tissue is called dhatu kshaya, an additional consequence of ageing.

During menopause, the levels of oestrogen and progesterone drop, which affects the balance of two essential bodily essences in our body: ojas and tejas. Ojas is responsible for building immunity, stability, and nourishment, while Tejas governs intelligence, discernment, enthusiasm, digestion, and transformation.

A lack of ojas can make you more prone to imbalances and illnesses because it weakens your immune system. For example, hot flashes can occur because the temperature zone in which we feel comfortable becomes narrower due to a lack of hormones.

On the other hand, a lack of tejas can lead to imbalances because it guides the flow of pitta and heat to where it's needed. Without tejas, your mind and body may not have enough intelligence to continue functioning correctly.

It's crucial to maintain a healthy balance of these bodily essences during menopause. 

Pitta should primarily reside in its site in the core to provide a reliable source of Agni, while kapha should stay active as it nourishes all tissues.

However, because of low ojas, menopause can become a state of a high-stress-oriented system where cortisol levels, blood pressure, and heart rate shoot up. This state of stress drives high pitta throughout the body, ready to attack any threat.

During menopause, the ideal and healthy state involves a shift from pitta predominance to vata predominance, both mentally and physically. 

• Out of balance, vata spreads throughout the body, removing the core digestive fire (Agni) from its home in the stomach and intestines. This results in difficulty with digestion and overall nutrition.
• The heat circulating in the body causes hot flashes, sleep disturbances, and, in severe cases, heart disease.
• High vata flows downwards, leading to dryness of the vagina.
• Excessive vata in the colon and deeper tissues cause dryness, which can cause conditions such as osteoporosis in extreme cases.
• The reduction of superfine tejas leads to memory and concentration issues and increased susceptibility to cancers.

Understanding What Dosha Is Your Menopausal Symptom

In Ayurveda, an imbalance of doshas can manifest in various ways during menopause. The following table outlines the different ways the doshas can influence menopause:

Vata:

• Dry skin or mucous membranes (including the vagina)
• Scanty bleeding during perimenopause
• Digestive discomfort and occasional constipation
• Trouble concentrating or sleeping
• Anxiousness, worry, and fear
• Bone loss

Pitta:

• Hot flashes
• Irritability
• Heavy bleeding during perimenopause
• Skin discomfort and imbalances
• Anger, irritation, jealousy, criticism, competitiveness
• Feelings of excess heat in the body
• Heart imbalances

Kapha:

• Weight gain
• Feeling sad, unmotivated, or greedy
• Decreased concentration due to dullness
• Feeling "boggled down."

Knowing which dosha is out of balance can help adjust diet and lifestyle accordingly. 

Tips at Your Fingertips 

During menopause, as it marks the transition from the Pitta phase of life to the Vata phase, women who already have significant Pitta or Vata imbalances in the years prior are likely to experience worsened symptoms due to the natural hormonal and physiological changes in the body.

The accumulation of ama or digestive impurities in the body can further contribute to menopausal problems. Ama blocks the channels responsible for transporting nutrients to the cells and removing waste from the body.

Misusing or overusing the mind, body, emotions, or senses can also exacerbate menopausal symptoms. This can happen when a woman puts too much strain on her mind, experiences ongoing stress or pressure, engages in physically taxing work or experiences significant emotional stress. These factors can all contribute to an imbalance of doshas in the body, leading to various menopausal issues.

Self-Care Routine in Menopause

Self-care for women is generally vital due to their constant physical and psychological body changes. Women generally tend to forget self-care whilst taking care of everyone else. 

Again menopause is particularly a challenging time.

Let's see what self-care routine you can use to beat your menopausal blues!

• Get a good amount of sleep.
• Take out time and meditate.
• Replace caffeine with herbal tea. 
• Eat a wholesome lunch.
• Hydrate yourself well.
• Take hobby breaks.
• Pamper yourself once in a while.
• Socialise.
• Avoid heavy lunches.
• Take a break!

Ayurvedic Menopausal Routine Tips

• Strengthen Your Agni - Keep your Agni (digestive fire) sound, reflecting good gut health. Good gut function means the whole system works in balance. Try herbal tea made with coriander, fennel and ginger in the morning to ignite your Agni.
• Add to Rejuvenation - As the body tissues and functions naturally start declining as you enter the menopausal age, it's ideal to keep your tissues rejuvenated. One teaspoon of heated organic cow ghee is the right choice for rejuvenation and keeping your Agni sound.
• Keep Vata and Pitta Balanced - To balance vata and avoid aggravating pitta, it is recommended to follow a diet that primarily includes warm, cooked foods seasoned with digestion-friendly spices like cumin, fennel, coriander, saffron, and turmeric.
• Try Yoga Nidra - Consider trying Yoga Nidra, a meditative practice called yogic sleep. It involves lying comfortably and taking at least 10 minutes each afternoon to engage in this restful process. Doing so can help soothe your mind and relax your nervous system.
• Bathe in Moonlight - During the summer nights, consider moon bathing therapy. This practice involves exposing yourself to the direct illumination of the moon, which was traditionally believed to increase ojas and cool down the body. Even spending just 15 minutes a few times a week engaging in this practice can positive impact.
• Abhyanga - Abhyanga, the practice of self-massage, not only nourishes the body but also helps to calm the vata and the nervous system. Numerous studies have demonstrated the effectiveness of massage in reducing stress and anxiety levels. Additionally, it can be a helpful tool in managing joint discomfort.
• Shirodhara - A traditional therapy involving the slow pouring of oils on the third eye to promote a sense of calm and balance in the mind. 

Check out how the Nirva retreat can offer you this rejuvenation post-menopause. - Nirva Retreat

Remedies to Curb Your Menopausal Syndrome

Cooling Hot Flashes

• To balance pitta, it is recommended to reduce your intake of caffeine and alcohol. Instead, incorporate pitta-balancing foods that have a cooling effect, such as coconut oil and ghee, into your diet.
• Add chia seeds into cucumber juice and drink every day without adding ice cubes.
• Incorporating pomegranate juice, fresh lime, and peppermint tea into your routine can help cool and purify your blood from natural toxins and excess heat. These beverages have refreshing and hydrating properties that can promote overall well-being.

Improve the Quality of Sleep 

• To improve the quality of your sleep, it's recommended to increase your sense of heaviness before bedtime, as hot flashes cause many sleep disturbances.
• Drinking milk before going to bed can be helpful. Try drinking hot-boiled milk with nutmeg or two garlic cloves if you're having trouble sleeping. Adding a pinch of turmeric to either recipe can aid in the digestion of the milk.

Decrease Vaginal Dryness 

• To increase vaginal hydration and alleviate dryness, consider using chemical-free and natural lubricants or moisturisers.
• Ayurvedic options like ghee or sesame oil can be effective alternatives.
• Staying hydrated is crucial. Consume fluids such as tulsi tea or water to counteract the dryness.

Maintain Bone Health 

• Foods like sesame seeds and dairy can be excellent sources of calcium. 
• Consuming adequate fibre is essential, and focusing on high-fibre vegetables rich in calcium, such as leafy greens, balanced with proteins is necessary. 
• Ensure you get enough vitamin D through daily sun exposure during non-peak times, early morning or evening, especially during late spring through early fall, when the sun's impact is the greatest. However, it's essential to take precautions to avoid burning.

Ayurveda teaches us to embrace the journey of menopause and to have faith in the inner intelligence and clarity that can guide us through this transformative time.

“My hot flashes, bloating and night sweats decreased after I cut down my coffee and replaced it with herbal tea. I changed my sleeping pattern, and my mornings start with meditation and yoga sessions with my Nirva yoga experts.” - Nirva Client 

A holistic approach towards menopausal syndrome is well-planned, healthy and individualised. Ayurveda and yoga help you cross that bridge of post-menopausal changes without turbulence.

By understanding the unique interplay of the doshas and their influence on the body, women can make lifestyle and dietary adjustments to balance their physiology and promote overall well-being.

Enjoy your vibrant time of life!