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Menopausal Care Through Ayurveda

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Menopausal Care Through Ayurveda

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Female menopause is by far one of the most critical phases in a woman’s life, and hence, adequate care must be taken during this period.

Medically reviewed by

Dr. P. C. Pavithra Pattu

Published At October 24, 2016
Reviewed AtMarch 4, 2024

What Is Menopause?

The term menopause refers to the endogenous, non-pathologic, natural, and irreversible cessation of menstruation brought on by an estrogen shortage. Greece's ‘pausis’, meaning stop, and men, meaning month, are the sources of the term menopause. The end of a woman's reproductive, childbearing years occurs when amenorrhoea lasts for a full year. The majority of women experience this between the ages of 45 and 56. In American women, 51 is the median age at which menopause occurs naturally. Though menopause can impact many different organ systems, including urogenital, psychogenic, and cardiovascular, most women only have vasomotor symptoms. Menopause-related problems are included in this review, along with hormonal and nonhormonal therapy.

What Are the Signs of Menopause?

The signs of menopause include:

  • Irregular periods.

  • Hot flashes.

  • Tiredness.

  • Irritability.

  • Mood swings.

If adequate care is not taken, it can lead to:

What Are the Things That Can Reduce the Symptoms?

There are a few things that one can do through Ayurveda to prevent or reduce the intensity of the problems and thus make menopause an easier process.

Calcium & Iron Supplements:

  • Go for natural iron and calcium supplements that are available in the form of tablets or tonics.

  • And make sure that the supplements are taken under medical prescription.

  • Adequate calcium and iron prevent osteoporosis, anemia, weakness, tiredness, and joint pains.

Weight Care:

  • Chances of weight gain are very high during menopause.

  • It is important to exercise regularly during menopause.

  • A simple 20-minute brisk walk can do a lot of good in managing the weight.

Regular Massages:

  • This is a very effective practice to prevent joint pains, skin pigmentation, weakness, tiredness, and weight gain.

  • Go for massages with sesame oil/coconut oil/herbal oils.

  • In case one already suffers from problems like arthritis, obesity, etc., it is better to use medicated herbal oils for the same.

  • If it is not possible to visit a massage center, a simple application of warm oil all over the body, followed by a hot water bath once a week, will do.

Skin Care:

  • During menopause, there are chances that one may witness drastic changes in the skin in the form of hyperpigmentation, dry skin, dull skin.

  • One of the simplest home remedies to prevent these skin changes is the regular application of a mixture of freshly ground almond paste (1 teaspoon), turmeric (1/4 teaspoon), and honey (1/2 teaspoon) on the face and hands.

  • Wash it off after half an hour, and one will realize that the skin is glowing and healthy.

Intake of Ghee and Fenugreek:

  • The very mention of ghee would raise a few eyebrows.

  • However, Ayurveda believes that an optimum amount of ghee (1/2 teaspoon per day) is necessary for the body.

  • It prevents joint wear and tear, provides the necessary amount of oil for hair and skin, and aids in digestion.

  • Fenugreek, on the other hand, is a natural hormone balancer and is, hence, very useful during menopause.

  • Dry roast fenugreek seeds can be powdered, and have about half a teaspoon of this powder every day.

Me Time:

  • Lastly and most importantly, set aside some time for oneself.

  • And a much-deserved "Me Time" will help prevent them.

What Are the Diagnostic Evaluations for Menopause?

Menopause is often diagnosed based on symptoms, age, menstrual history, and the findings of a pelvic exam. If indications are severe, other illnesses are suspected, or other issues complicate the diagnosis, more examinations and tests might be required. The initial examination by Ayurvedic doctors for early indications of osteoporotic compression of the spine is always a woman's posture. Other testing criteria include:

  • Stride.

  • Muscle tone.

  • Coordination.

  • Overall nutritional health (dhatuksaya).

  • Flexibility.

  • Hearing.

  • Vision.

  • Emotional state.

  • Research indicates that around the age of fifty, there is a decrease in the number of anterior horn cells in the spinal cord, resulting in atrophy, loss of lean muscle mass, and muscle weakness.

What Are the Ayurvedic Remedies for Menopause?

  1. Ashwagandha (Withania Somnifera): Known by several names, including winter cherry and Indian ginseng, ashwagandha is a powerful adaptogenic (stress-relieving) plant that has restorative qualities. Stress and anxiety, which are frequently present at this phase, can be helped by it. Eating powdered ashwagandha or taking it as a supplement can help the body adjust to fluctuations in hormones and maintain emotional equilibrium.

  2. Asparagus Racemosus: Sometimes known as shatavari, is a highly regarded herb for women's health, especially during menopause. It promotes the female reproductive system and aids in the regulation of hormonal abnormalities. Adding Shatavari, either in powder or pill form, to one's diet can help reduce menopausal symptoms.

  3. Brahmi (Bacopa Monnieri): Brahmi is a great herb to improve memory and cognitive function. Menopause can bring about changes in cognition; keeping Brahmi in the daily routine helps keep mental clarity and attention.

  4. Glycyrrhiza Glabra: Also known as mulethi, licorice has anti-inflammatory qualities that help reduce hot flashes, a typical menopausal symptom. But use caution when using it, especially if an individual has high blood pressure, as too much of it might cause potassium imbalances.

  5. Triphala: Triphala is a concoction of three fruits (haritaki, bibhitaki, and amla) that supports and encourages detoxification. Since the body experiences major changes during menopause, using triphala can help preserve digestive health.

  6. Aloe Vera: Due to its calming and cooling qualities, aloe vera is helpful in the management of hot flashes and skin irritations associated with menopause. Aloe vera juice or gel can be added to the diet to help with these unpleasant symptoms.

  7. Saffron: Known for its ability to elevate mood, saffron, or kesar, can be a useful ally during menopause, assisting in the fight against depressive symptoms and mood swings. Small doses of saffron consumption can improve mood and mental health.

  8. Yoga and Meditation: Ayurveda places a strong emphasis on the mental and emotional health of women going through menopause. During this stage, meditation and yoga practice can lower stress, promote better sleep, and improve general quality of life. Additionally helpful are mindfulness exercises and breathing techniques.

  9. Oil Massage: During menopause, self-massaging on a regular basis with heated sesame oil or coconut oil can help relieve dryness in the skin and joints while also nourishing and relaxing the skin.

  10. Dietary Adjustments: During menopause, it's important to maintain a nutritious, well-balanced diet. A diet rich in whole grains, fresh produce, healthy fats, and entire fruits and vegetables promotes general health and wellbeing. Conversely, limiting the intake of fried, spicy, and processed meals can help keep the menopausal symptoms from getting worse.

Conclusion:

Nutrition is crucial for maintaining hormone balance both before and throughout menopause. Health issues during menopause are symptoms of physiological imbalances that are already developing in the body. Consuming a diverse diet rich in whole grains, dried beans, fruit, and vegetables. It contains a lot of phytoestrogen. As excess estrogen becomes toxic after menopause, so too may excess phytoestrogen. This is why moderation and variety are crucial. According to Ayurveda, these recalcitrant symptoms are caused by accumulated wastes and toxins in the bodily tissue known as "ama." To achieve alleviation and clear the body's channels, an Ayurvedic cleansing program called "panchakarma" may be necessary in this situation. The menopausal period is a crucial time for lifestyle control. The signs of menopause are nature's way of telling us to start taking health more seriously.

Dr. Niveditha. S.
Dr. Niveditha. S.

Ayurveda Specialist

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