Menopause is the one of the important physical milestones in a woman’s life. Yet, many women do not know about what is taking place and what their options are. Menopause can be minimized with a proper diet, ayurvedic supplements, exercise & simple lifestyle. Proper knowledge shall enable a person to step forward with grace & embrace it.

During menopause, the ovaries stop producing estrogen and progesterone, halting the menstruation cycle. Estrogen is a hormone that speaks to the brain, cardiovascular tissues, liver, breast tissue, bone tissues, as well as the reproductive tract. It is no wonder why menopause presents symptoms such as irregular periods, hot flashes, libido changes, vaginal dryness, insomnia, mood changes, osteoporosis, weight gain, depression, as well as the increase in symptoms from other disorders such as diabetes, depressive disorders or anxiety. Furthermore, estrogen communication problems may be exacerbated by an unhealthy diet, lack of exercise, excessive alcohol abuse, lack of sleep, and smoking.

DIET:

Ayurvedically, treating the symptoms of menopause starts with a whole foods diet. Foods rich in phytoestrogens (plant-based estrogens) balance the estrogen deficit in the female body. Tofu, tempeh, and soybeans are excellent sources of phytoestrogen and are delicious sources of clean protein.

(Caution:Women who have hypothyroid issues should consult their physician before consuming a lot of soy products.)

Nuts and seeds provide safe and well balanced essential fatty acids, promoting the healthy regulation of inflammation and supporting the nervous system. Furthermore, nuts have large amounts of selenium which helps with muscle health as well as fat metabolism. Whole grains such as Indian Basmati rice and quinoa provide fiber and essential micronutrients for energy production. Leafy greens provide nutrients for detoxification and optimize kidney health.sweet taste should be incorporated the most as it is tonic and will build both dhatus and ojas. Tonic therapy at this time of life slows the rate of depletion allowing a gradual transition to take place.While the sweet taste is most tonic, sour and salty tastes will also pacify Vata. Favoring warm, cooked foods and warm beverages is suggested.

Herbs such as Angelica root, Bala, Shatavari, Licorice, Rose, Ashwagandha, Gotu kola, Gaduchi, Dong quai, Vidari kanda, and Nirgundi are some of the important ingredients used in an herbal formula to overcome menopausal symptoms.

SAFFRON AND SHATAVARI MILK

Bring the milk to a boil. Remove from heat. Stir in the powders and add the ghee. Drink an hour or so before bed. Take for a period of three to six months .

EXERCISE:

The body’s metabolism changes with menopause. These changes can affect mood, hormone production, and could increase general stress. Getting moderate exercise (the exercise in which it is only slightly difficult to talk during activity) three to five days a week is key to keeping the internal digestive fires strong and avoiding negative changes to the beautiful aging body. Walking, yoga, biking, or swimming are great ways to release endorphins. This release mediates healthy hormone production and relaxes the nervous system.

RASAYANA:

Dryness is probably the most important quality that is in excess in the menopausal body therefore raasayana helps a lot. Chyavanprash is one of the most classic rejuvenating formulas used in Ayurveda. It was created to build nutrition and ojas. It also has natural antioxidant properties, as amalaki is its primary ingredient.

ABHYANGA:

Not only does the practice of self-massage literally oilate the body, but it also is one of the most effective ways of calming vata and also the nervous system. It is also effective in easing anxiety and stress. It can also be very effective at helping with uncomfortable joints.

SHIRODHARA:

The slow pouring of oils on the third eye is a classic therapy for calming and balancing the mind.

HYDRATION:

Your body is 75% water and requires this fluid for nutrition and elimination of wastes. Drink plenty of water and have sufficient electrolytes and essential fatty acids to help maintain the quality and quantity of your waters.

Observing Dinacharya (daily regimen), Ritucharya (seasonal regimen) and regular removal of aggravated Dosha according to Ritu (season) by Panchakarma are the means to keep dosha in harmony.This is a very good lesson for those women in their late 20’s and early 30’s to begin incorporating these regimens into their daily routines in an effort minimize the effects of both aging and hormonal changes later in life.

Small but powerful changes can reduce the negative aspects of a beautiful time in life. Many of the recommendations here can be applied to all women and can be practiced with every generation of women in a family.