Menopause is a “pause” period of the menstrual cycle, literally the retirement of menses. Often it is quite stressful period in a woman’s life, mainly because of the physical and emotional changes occurring during menopause. Added to these bodily changes are the tough times at family at work, mostly it is during the phase of retirement that menopause transition occurs, also it is the time when children are grown up teenagers or adults who leave home to study or work. Thus, with all these changes, menopause brings dis-ease in woman’s life and if not taken care of can lead to disease.

During menopause, the woman experiences physical, physiological and psychological changes. Menopausal symptoms such as hot flashes, night sweats, dryness in vagina, low libido, mood swings are experienced by many women which can be managed with proper diet, lifestyle, herbs and therapies. Menopause is a transition from Pitta to Vata phase of life, hence Pitta and Vata balancing diet and lifestyle will be beneficial during menopause.

Diet recommendations

A balanced diet provides energy and nutrition to the body. As we age, we should include milk, ghee, lentils in daily diet as they nourish the tissues. Spices like coriander, mint, fenugreek, cumin, curcuma are beneficial during menopause because of their cooling and healing properties. Diet containing hot, spicy food, alcohol, caffeine can increase menopausal symptoms, so one should reduce their intake. Diet rich in phytoestrogens will help in menopause. Hence one should include soy products, sesame seeds, flaxseed, fennel in daily diet as they are rich in phytoestrogens.

Lifestyle suggestions

Timely meals, proper sleep, regular exercise, healthy work-life balance, regular practice of meditation and breathing exercise, avoidance of stress are important factors for healthy menopause.

Beneficial Herbs

Shatavari is rich in phytoestrogens and helps ease symptoms such as night sweats, hot flashes, mood swings, vaginal dryness, loss of libido.
Amalaki is rich in Vitamin C and has anti-aging benefits.
Bala strengthens the immune system and helps relieve fatigue and weakness. Aloe vera has a cooling effect on the body and regenerates the tissues of the body.
Liquorice improves sleep quality, memory, elevates mood, relieves excess sweating.
Asthishringala is rich in calcium thus strengthens the bones and prevents osteopenia, osteoporosis.

Beneficial Therapies

Shirodhara helps relieve anxiety and stress and improves sleep quality.
Nasya helps regulate mood and helps in foggy mind.
Abhyanga helps to prevent dryness of the skin, improves circulation, nourishes and strengthens the bones and muscles.
Therapeutic purgation helps treat metabolic problems whereas medicated enema helps nourish and strengthen the uterus thus beneficial in menopause.

Ayurveda explains that ideal age of menopause is after 50 years of age. However, over indulgence in unhealthy food, sedentary lifestyle, increased use of gadgets leads, stressful lifestyle in present day leads to early menopause. The Ayurveda recommendations explained in this article will help one to have a healthy and timely menopause. Ayurveda is the perfect solution for a healthy aging and can make wonders. Ayurvedic healthcare can help to go through the menopausal phase with greater comfort and ease, without many problems. 

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