1. How does Ayurveda understand menopause?

The menstrual cycle is a monthly internal cleansing process which not only helps maintain the reproductive system but the entire body. When menstruation stops, the body loses an important cleansing mechanism. Ayurveda considers menopause as the beginning of a transition in a woman’s life. It can be quite uncomplicated for those who follow a healthy diet and lifestyle.

According to Indian philosophy, the menopausal period is spiritually significant as it marks the beginning of the journey into Vanaprastha Ashram, where one prepares oneself for a spiritual life learning to let go, to grow in awareness and to embark on an inward journey. Menopause should be approached with a positive outlook rather than considering it a crisis.

Menopause is also a transition from a Pitta dominant stage of life to a Vata dominant stage. Vata dosha governs movement and change. This Vata predominance can lead to various physical and emotional symptoms associated with menopause.

At what age does menopause typically start?

It typically begins around the age of 45-55, with the average age being 51 in Western countries. The duration of menopause can vary, but the transition period, known as perimenopause, can last anywhere from 2 to 10 years before menstruation completely ceases.

What’s the difference between perimenopause and menopause?

Understanding the difference between perimenopause and menopause is crucial in Ayurvedic treatment. Perimenopause is the transitional phase leading up to menopause, characterized by irregular periods and the onset of menopausal symptoms. Menopause itself is defined as the point when a woman has not had a menstrual period for 12 consecutive months.

2. What are the common symptoms of menopause and how does Ayurveda approach them?

The first signs of menopause often include irregular periods, hot flashes, night sweats, mood swings, and sleep disturbances. Other common symptoms include weight gain, vaginal dryness, and a decrease in libido.

Ayurveda approaches these symptoms by addressing the underlying Vata imbalance and supporting the body’s natural transition.

• Mood swings and irritability are addressed through stress-reduction techniques like meditation and the use of calming herbs like Ashwagandha.
• For sleep disturbances, establishing a regular sleep routine and using herbs like Brahmi can be beneficial.
• Weight gain during menopause is often attributed to a slowing metabolism and hormonal changes. Ayurveda suggests adjusting the diet to include more warm, nourishing foods and incorporating regular exercise, particularly yoga, to maintain a healthy weight.
• For vaginal dryness, Ayurvedic treatments may include the use of natural lubricants and herbs that support hormonal balance. A vaginal tampon with sesame oil helps combat vaginal dryness.

3. What are the best Ayurvedic lifestyle recommendations for menopause?

Ayurveda emphasizes the importance of a balanced lifestyle during menopause.

Dietary recommendations

Diet plays a crucial role, with a focus on warm, easily digestible foods that pacify Vata.

• It is important to increase the intake of warm, freshly cooked foods and drinks, maintain a regular eating schedule, and stay hydrated.
• Include phytoestrogens-rich foods like soybeans, chickpeas, mung beans, carrots, pomegranates, asparagus, flax seeds, sesame seeds, oats, and yams.
• Organic dairy, dates, figs, raisins, almonds, cucumbers, melons, ghee, and coconut water are good.
• Spice your tea with cumin, fennel, coriander, and turmeric.
• Avoid excessive intake of salt, chilies, spices, sour foods, and pickles.
• Stay away from things that trigger hot flashes, such as hot beverages, spicy foods, hot weather, and red wine.
• Decrease intake of caffeine and other stimulants, refined sugar, cold drinks, and raw salads.
• Avoid junk food and carbonated drinks.

Yoga and meditation

Regular exercise, particularly yoga and gentle aerobic activities, is highly recommended. Slow, calming yoga poses that focus on the pelvic area and promote relaxation can be especially beneficial. Avoid sun salutations and heat-building exercises, asanas, and pranayama.

Practicing Nadi Shodhana pranayama, deep breathing, meditation, Yoga Nidra or other relaxation techniques is very helpful.

Daily routine

Establishing a daily routine, or Dinacharya, is essential for maintaining balance and alleviating menopausal symptoms. This routine should include waking up early, practicing oil pulling, and engaging in self-massage with warm sesame or coconut oil, along with going to bed at a consistent time to help regulate the body’s rhythms. Additionally, incorporating brisk evening walks on the beach or in the park, as well as moon bathing, can enhance overall well-being. Aim for 7–8 hours of restful sleep each night to support your health during this transformative phase.

4. What are the best Ayurvedic treatments for menopause symptoms?

• Herbal Remedies
  Herbs like Shatavari, Ashwaganda, Ashoka, Brahmi, Sariva, Amla, and many herbal formulations are proven to be clinically effective for treating menopausal symptoms, but they should be taken only under the guidance of a qualified Ayurveda doctor.
• Ayurvedic treatments
  Abhyanga (oil massage) and Shirodhara (pouring of warm oil on the forehead). These treatments can help reduce stress, improve sleep, and balance the nervous system.
• Panchakarma detox
  Experiencing yearly Panchakarma, a comprehensive detoxification and rejuvenation program will help sail through this phase smoothly.

5. How can women embrace menopause as a natural transition?

As mentioned at the beginning of this article, menopause marks the beginning of the journey into Vanaprastha Ashram, offering women a chance to prepare for a spiritually significant chapter. This transition provides an opportunity for self-care and holistic health, enabling women to navigate this period with grace and vitality.

Embracing menopause with a positive outlook reduces anxiety and enhances the experience. Acknowledging the emotional and psychological aspects is essential—support from friends, family, or professionals can aid this journey. By integrating Ayurvedic principles into daily routines, women can manage physical symptoms while cultivating a deeper sense of purpose and renewal during this transformative phase.

Aparna K. BAMS, MD, PhD

Aparna is one of the few specialists worldwide with a PhD in Ayurveda. Born into an Ayurvedic family which operates a traditional Ayurvedic Panchakarma hospital in Kerala, India, she grew up observing her father, the renowned Dr Padmanabhan.