Menopause
RAJO-NIVRITTI (MENOPAUSE)
DEFINATION
Menopause is defined as a time at which menstruation ceases.
It is referred as the last menstrual period in Women’s life. Natural Menopause can only be establised in retrospect, after 12 consecutive months of amenorrhoea.
WHAT DOES AYURVEDA SAY ABOUT MENOPAUSE?
Menopause means permanent cessation of menstruation at the end of reproductive life due to loss of ovarian follicular activity.
It is a natural process as puberty is.
VRIDDHA AWASTHA ( acc. To ACHARYA YOGA RATNAKAR)
Menopause is the last stage of reproductive life i.e the end of the madhyamavastha and the beginning of vriddhavastha.
At the age of 32-50 years women is also called adhirudha and after 50 years. She is called as vriddha and at this age, coitus is also contraindicated.
RAJONIVRITTI VAYA (AGE OF MENOPAUSE)
According to Acharya Sushruta
The rakta i.e menstural blood is women is produced by rasa by 12 years of age and continues up to the age of 50 years.
According to Acharya Sharangdhar
Menstruation starts at the age of 12 years and continuing in regular period stops at the age of 50 year when the body is fully in grip of senility.
The average age of menopause is 45 years but a wide variation from this is perfectly normal.
Many factors influence the time of the menopause, among them the women heredity, her general state of health and the climate in which she lives.
According to Arunadatta
After 50 years, because of age the integrity of dhatus are lost leading to slow deterioration of raja and stanya etc.
MENOPAUSAL SYMPTOMS
Physical Symptoms
- Hot flashes (sudden feeling of heat)
- Night sweats
- Irregular or missed periods (perimenopause)
- Vaginal dryness or itching
- Breast tenderness or changes
- Weight gain (especially around the abdomen)
- Joint or muscle pain
- Headaches or migraines
- Fatigue and low energy
- Dry skin, hair, and nails
- Hair thinning or hair loss
- Palpitations (feeling of fast heartbeat)
- Sleep disturbances or insomnia
Psychological & Emotional Symptoms
- Mood swings
- Irritability
- Anxiety
- Depression or low mood
- Difficulty concentrating (“brain fog”)
- Memory issues
Sexual & Reproductive Health
- Decreased libido (reduced sexual desire)
- Painful intercourse (due to vaginal dryness)
- Urinary incontinence (leakage)
- Increased urinary tract infections
Long-term Health Changes (due to low estrogen)
- Bone loss (osteoporosis risk)
- Increased risk of heart disease
- Slower metabolism
TREATMENT IN AYURVEDA
At this period of vata vridhi, during menopausal period, the selection of treatment and ahara should be vata-shamaka, balya, jeevaniya, rasayana, rasadi-dhatu vardhaka.
Drugs inclide, bala, ashwagandha, shatavari, lashuna, shatapushpa, yasthimadhu, brahmi, shankhapuspa etc.
Panchkarma Procedures
Shiro Pichu
Shiro dhara
Shiro vasti
Abhyanga
Sneha yonipichu
🌿 Lifestyle Changes After Menopause
🧘♀️ 1. Regular Physical Activity
- Include: Walking, yoga, swimming, cycling, or light strength training (30–45 mins daily).
- Benefits: Improves bone density, controls weight, boosts mood, reduces hot flashes.
- Ayurvedic tip: Practice Vyayama (moderate exercise) in the morning, avoiding overexertion to prevent Vata aggravation.
😴 2. Prioritize Restful Sleep
- Sleep 7–8 hours daily.
- Maintain a consistent bedtime routine.
- Avoid caffeine or screen time at night.
🧠 3. Stress Management
- Practice meditation, pranayama, or mindfulness daily.
- Engage in hobbies or creative activities.
- Spend time in nature.
☀️ 4. Sunlight & Bone Health
- Get 15–20 minutes of morning sunlight daily for Vitamin D.
- Maintain good posture and balance exercises to prevent osteoporosis.
🥗 Dietary Changes After Menopause
🥦 1. Balanced, Wholesome Meals
- Eat fresh, home-cooked meals with all six tastes (Shad Rasa): sweet, sour, salty, pungent, bitter, astringent.
- Avoid highly processed, oily, spicy, or preserved foods.
🫘 2. Protein-Rich Foods
- Include pulses, lentils, paneer, milk, tofu, and nuts to support muscle and bone health.
- Non-vegetarians may include fish and eggs in moderation.
🥛 3. Calcium & Vitamin D
- Sources: Milk, curd, sesame seeds (til), ragi, leafy greens, and almonds.
- Ayurveda recommends Ksheerapaka (medicated milk preparations) like Ashwagandha milk or Shatavari milk for strength and hormonal balance.
🌾 4. Whole Grains & Fiber
- Include millets (ragi, jowar, bajra), brown rice, oats, barley.
- Improves digestion and supports heart health.
🍇 5. Fruits & Vegetables
- Emphasize antioxidant-rich fruits: pomegranate, amla, berries, papaya, and apples.
- Leafy greens like spinach, methi, drumstick leaves for minerals and vitamins.
💧 6. Hydration
- Drink 8–10 glasses of water daily.
- Herbal teas like fennel, coriander, and cumin water soothe hot flashes and support digestion.
🚫 7. Avoid / Limit
- Caffeine, alcohol, smoking.
- Excess salt and sugar.
- Very cold or raw foods that can aggravate Vata dosha.
