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Understanding Perimenopause: How Ayurveda Can Help Alleviate the Symptoms

Perimenopause, the transitional period leading up to menopause, can be a challenging phase for many women. Characterized by hormonal fluctuations, it often brings a host of symptoms including hot flashes, mood swings, sleep disturbances, and fatigue. While conventional medicine offers various treatments, many women are turning to Ayurveda, an ancient system of medicine from India, for holistic and natural relief. Ayurveda, which means "the knowledge of life," provides a comprehensive approach to managing perimenopause by focusing on balance, diet, lifestyle, and natural remedies.

What is Perimenopause?

Perimenopause typically begins in a woman’s mid-40s, though it can start earlier or later. This phase can last anywhere from a few months to several years (up to 10 years). During perimenopause, estrogen and progesterone levels fluctuate, causing irregular menstrual cycles and a variety of physical and emotional symptoms.

Common symptoms include:

- Hot flashes and night sweats

- Irregular periods

- Mood swings and irritability

- Sleep disturbances

- Fatigue

- Vaginal dryness

- Decreased libido

The Ayurvedic Perspective on Perimenopause

In Ayurveda, perimenopause is viewed as a natural transition, just like the changing seasons we witness in nature. It is seen as a time when the body undergoes significant changes that need to be supported with care and awareness. Ayurveda identifies three doshas or energies – Vata, Pitta, and Kapha – which govern physiological and psychological functions in the body. An imbalance in these doshas is believed to be the root cause of health issues.

During perimenopause, Vata dosha (associated with air and ether elements) often becomes aggravated due to its natural decline in reproductive hormones, leading to symptoms like anxiety, insomnia, and dryness. Pitta dosha (associated with fire and water elements) may also become imbalanced, resulting in hot flashes, irritability, and night sweats.

Ayurvedic Strategies for Managing Perimenopause

1.  Lifestyle Practices

  • Regular Routine: Establish a daily routine to bring stability and balance. Wake up early, have meals at regular times, and ensure you get adequate rest.

  •  Mind-Body Practices: Engage in yoga and meditation to calm the mind and reduce stress. Pranayama (breathing exercises) can help balance the doshas and improve overall well- being.

  • Adequate Sleep: Create a calming bedtime routine. Avoid stimulants like caffeine and screen time before bed. Instead, indulge in relaxing activities like reading or taking a warm bath. Ensure you are asleep before 10pm to help support liver detoxification.

2. Diet and Nutrition

  • Vata-Pacifying Foods: Incorporate warm, cooked, and nourishing foods like soups, stews, and porridges. Include healthy fats such as ghee and avocado to combat dryness.

  • Pitta-Pacifying Foods: Opt for cooling and hydrating foods like cucumber, melon, and leafy greens. Avoid spicy, fried, and acidic foods to reduce hot flashes and irritability.

  • Herbs and Spices: Use spices like turmeric, ginger, and cardamom to maintain hormonal balance and support digestion.

3. Working on Digestive Fire (Agni)

  • Balanced Diet: Eating a diet that suits your dosha and digestive capacity is crucial. Avoid heavy, oily, and processed foods that can diminish Agni.

  • Mindful Eating: Eat in a peaceful environment, chew food thoroughly, and avoid overeating. This helps in proper digestion and assimilation of nutrients.

  • Pre-digestives: Incorporate digestive aids like ginger, cumin, and fennel to strengthen Agni and improve metabolism.

  • Schedule: Eat at regular times throughout the day, with at least 3 hrs between each meal.

4. Removing Toxins (Ama)

- Detoxification Practices: Regular detoxification can help remove accumulated toxins. This can be done through practices like Panchakarma, which includes therapies like oil massages, steam baths, and herbal enemas.

- Hydration: Drink plenty of warm water and herbal teas to flush out toxins from the body.

- Regular Exercise: Engage in physical activities like walking, yoga, or light aerobics to promote circulation and help in the elimination of toxins.

Working with an Ayurvedic Specialist

While general Ayurvedic principles can be beneficial, working with an Ayurvedic specialist can provide personalized guidance and support. We will assess what is out of balance and offer tools and practices to help you harmonize.

Like increases like and opposites balance.

An Ayurvedic specialist will:

  1. Tailor Recommendations: Assess your unique constitution (Prakriti) and current imbalances (Vikriti) to provide customized dietary, lifestyle, and herbal recommendations.

  2. Monitor Progress: Track your symptoms and adjust the treatment plan as needed to ensure optimal results with 1:1 support, guidance, and encouragement.

  3. Provide Holistic Care: Integrate physical, mental, and emotional health into your treatment plan, addressing the root causes of imbalances.

  4. Agni and Ama: Unique recommendations for your specific agni (digestive fire) and ama (toxin).

  5. Specialized Therapies: Suggest specific Ayurvedic treatments like Panchakarma (detoxification therapies) to cleanse and rejuvenate the body. Stay tuned for my Panchakarma Therapies!

    1. I finish my Panchakarma practicum in November, and will be brining these rejuvenating and healing practices to Olympia!

Perimenopause is a natural phase in a woman’s life, and while it can bring discomfort, Ayurveda offers a holistic approach to manage and alleviate its symptoms. Finding awareness and naming what is happening within you will help you cultivate a more balanced mind, body, experience. By balancing the doshas (Vata, Pitta, and Kapha) through diet, lifestyle changes, and natural remedies, women can navigate this transition with greater ease and well-being.

Embracing Ayurvedic principles, especially with the guidance of a specialist, not only helps in alleviating the physical symptoms but also promotes emotional stability and overall health, leading to a more harmonious journey through perimenopause.


Lisa Ostler


Ayurvedic Wellness Advisor

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