Ayurvedic Solutions for Menopausal Symptoms & Wellness

Every phase of a woman’s life is unique and should be embraced with grace. From birth to adolescence, women are equipped to prepare for motherhood, and eventually, transition into menopause. The term ‘Menopause’ is derived from the Greek words Menos (month) and Pausis (cessation).
It represents a gradual, natural transition between active and inactive ovarian function, spanning several years and involving both biological and psychological changes.

Ayurvedic View on menopause

In Ayurveda, menopause is described as “Jarapakwa Avastha” (the aging stage of the body) and “Rajonivrutti,” which refers to the cessation of menstruation. The symptoms related to Rajonivrutti are caused by degenerative changes in the body, which Ayurveda terms as Dhatukshaya Lakshana.

Vata dosha predominates during the later stages of life. Ayurvedic understanding of menopausal symptoms regards them as imbalances in the doshas (Vata, Pitta, Kapha) and Dhatukshya, a natural and gradual consequence of aging.

Ayurveda offers holistic solutions for a smooth and safe transition through menopause, focusing on dietary and lifestyle modifications as well as the use of herbs and minerals.

Ayurvedic treatments aim to correct hormonal imbalances through a combination of dietary adjustments, Samshamana (pacifying) therapy, internal detoxification (Panchakarma), Rasayana (rejuvenation) therapy, and Yoga. These therapies provide a reliable, natural alternative to conventional treatments for managing menopausal symptoms.

Modern Aspect of Menopause

Menopause is defined as the permanent cessation of ovarian function, resulting in the end of menstruation (amenorrhea). It typically occurs between the ages of 45 and 50, with the average age being around 47 years.

The climacteric phase is characterized by a decline in ovarian function, leading to the absence of the corpus luteum and, consequently, a lack of progesterone secretion by the ovaries. This causes anovulatory cycles, leading to irregular menstruation.

As ovarian function continues to diminish, the formation of Graafian follicles stops, resulting in decreased estrogen activity. This leads to the atrophy of the endometrium and the eventual cessation of menstruation.

As estrogen levels fall, there is a compensatory increase in the secretion of Follicle Stimulating Hormone (FSH) and Luteinizing Hormone (LH) by the anterior pituitary gland, marking a key hormonal shift during menopause.

Causes of Menopause

Menopause is a natural process that occurs as the ovaries age and produce fewer reproductive hormones. The body undergoes various changes in response to lower levels of:

• Estrogen: The primary female sex hormone, which plays a key role in regulating the menstrual cycle and maintaining reproductive health.
• Progesterone: A hormone that helps regulate the menstrual cycle and supports pregnancy; its decline contributes to the end of menstruation.
• Testosterone: Though typically associated with males, women also produce testosterone, and its decline during menopause can affect libido and energy levels.
• Follicle-stimulating hormone (FSH): A hormone that stimulates the growth of ovarian follicles; its levels rise as ovaries become less responsive.
• Luteinizing hormone (LH): A hormone that triggers ovulation; its increase in menopause reflects the ovaries’ reduced ability to produce estrogen.

In some cases, menopause may be induced by injury or surgical removal of the ovaries and related pelvic structures. Common causes of induced menopause include:

• Bilateral oophorectomy: Surgical removal of both ovaries, often due to medical conditions like ovarian cancer, which instantly induces menopause.
• Ovarian ablation: The shutdown of ovarian function, achieved through hormone therapy, surgery, or radiotherapy, especially in women with estrogen receptor-positive tumors, to prevent cancer recurrence.
• Pelvic radiation: Radiation therapy aimed at treating cancers in the pelvic area can impair ovarian function, leading to an early or induced menopause.
• Pelvic injuries: Severe trauma to the pelvic area can cause irreversible damage to the ovaries, resulting in the loss of reproductive function and premature menopause.

Menopausal Symptoms

Here are the symptoms of menopause, which can vary from person to person and may affect physical and emotional well-being.

• Hot Flushes: Sudden sensations of heat, often accompanied by sweating, particularly in the upper body, face, and neck. These can be triggered by hormonal shifts, stress, or certain foods.
• Insomnia: Difficulty falling or staying asleep, commonly caused by hormonal changes and night sweats. This lack of restful sleep can contribute to fatigue and irritability.
• Mood Changes: Fluctuations in mood, including irritability, anxiety, or feelings of sadness due to hormonal imbalances. These changes can impact emotional well-being and relationships.
• Vaginal Dryness: Reduced moisture in the vaginal area, leading to discomfort or pain during intercourse. This can also lead to an increased risk of urinary tract infections (UTIs).
• Atrophic Vaginitis: Inflammation and thinning of the vaginal walls, often resulting in dryness, itching, and discomfort. This condition can also cause soreness and difficulty with sexual activity.
• Cystitis: Inflammation of the bladder, leading to symptoms like frequent urination, pain, or burning sensations. It may occur due to changes in hormone levels affecting the urinary tract.
• Drying and Thinning of Skin: A reduction in skin elasticity and moisture, making the skin more fragile and prone to wrinkles. This can also make the skin more susceptible to irritation and injury.
• Palpitations: An increased awareness of the heartbeat, often irregular or faster, caused by hormonal shifts. This symptom can sometimes cause feelings of anxiety or distress.
• Loss of Libido: A decline in sexual desire and interest, influenced by hormonal changes during menopause. Physical discomfort and emotional factors can also contribute to this change.
• Osteoporosis: Decreased bone density, making bones weaker and more susceptible to fractures due to the decline in estrogen levels. This increases the risk of fractures, particularly in the spine, hips, and wrists.
• Anxiety/Depression: Emotional symptoms such as anxiety or depression can be linked to hormonal fluctuations and the physical changes occurring during menopause. These can affect daily functioning and quality of life.

Management of Menopause

Here are the management strategies for menopause, which can help alleviate symptoms and improve overall well-being during this transition.

1. Lifestyle Modifications:

• Dietary Changes: A balanced diet rich in calcium, vitamin D, and phytoestrogens can help support bone health, reduce hot flashes, and improve overall well-being. Incorporating foods like soy, flaxseeds, and green leafy vegetables can help manage menopausal symptoms.
• Exercise: Regular physical activity, such as walking, swimming, or yoga, can reduce symptoms like hot flashes, mood swings, and anxiety. It also supports cardiovascular health and maintains bone density.
• Stress Management: Practicing stress-reducing activities like meditation, deep breathing exercises, or mindfulness can help manage emotional symptoms, such as anxiety and depression, that may accompany menopause.

2. Pharmacological Interventions:

• Hormone Replacement Therapy (HRT): HRT is often prescribed to alleviate hot flashes, night sweats, and vaginal dryness. It helps balance estrogen and progesterone levels, but it carries risks like an increased incidence of breast cancer, endometrial cancer, and thromboembolic events.
• Non-Hormonal Medications: Medications like selective serotonin reuptake inhibitors (SSRIs), gabapentin, or clonidine may be prescribed to manage hot flashes, mood swings, or insomnia for those who cannot or prefer not to use HRT.
• Vaginal Estrogen: Localized estrogen therapy, such as vaginal creams or rings, can help treat vaginal dryness and atrophic vaginitis without affecting the whole body.

3. Herbal and Natural Remedies:

• Phytoestrogens: Plant-based compounds, such as those found in soy and red clover, can help mimic estrogen in the body and may reduce menopausal symptoms like hot flashes.
• Black Cohosh: This herb is commonly used to manage hot flashes and mood swings associated with menopause.
• Ashwagandha and Shatavari: These Ayurvedic herbs may support hormonal balance, reduce stress, and improve overall well-being during menopause.

4. Counseling and Psychological Support:

• Therapy or Counseling: Speaking with a therapist or counselor can help manage the emotional and psychological effects of menopause, such as depression, anxiety, and mood swings. Support groups or online communities may also provide comfort and shared experiences.

5. Bone and Cardiovascular Health:

• Calcium and Vitamin D Supplements: Since the decline in estrogen can affect bone density, supplementation of calcium and vitamin D can help reduce the risk of osteoporosis.
• Regular Screenings: Regular check-ups, including mammograms and bone density scans, are essential to monitor health risks associated with menopause, such as cardiovascular disease and osteoporosis.

6. Alternative Therapies:

• Acupuncture and Acupressure: These therapies may help relieve menopausal symptoms like hot flashes and insomnia by balancing the body’s energy (Qi).
• Aromatherapy: Essential oils like lavender, chamomile, and sage may help manage symptoms such as anxiety, mood swings, and hot flashes when used in diffusers or as part of a relaxation routine.

Tips: A comprehensive approach combining lifestyle changes, medical treatments, herbal remedies, and psychological support is often the most effective way to manage the transition through menopause.

It is important to consult with a healthcare professional to determine the best individualized treatment plan.

Ayurvedic Aspect of Menopause

In Ayurveda, menopausal symptoms are understood as an imbalance of the Doshas (Vata, Pitta, Kapha), which occurs as a natural and gradual consequence of aging.

Ayurveda sees menopause as a reflection of the aging process and considers the imbalance of bodily energies as central to the symptoms women experience during this phase, emphasizing the holistic approach to restoring balance.

Nidana of Rajonivrutti (Causes of Menopause)

The specific reasons for Rajonivrutti (cessation of menstruation) are not directly described in the classical Ayurvedic texts, but some probable causes include:

1. Swabhava (Nature): The inherent nature and constitution of an individual, which determines how the body responds to aging and natural life changes.
2. Jarapakvasharira due to Kala (Age-related degeneration): The natural aging process, which leads to the decline in bodily functions, including the reproductive system.
3. Dhatukshaya (Depletion of tissues): The gradual depletion of bodily tissues, leading to a loss of vitality and the ability of the body to sustain reproductive functions.
4. Effect of Doshas: Imbalances in the three doshas (Vata, Pitta, Kapha) disrupt normal physiological functions and increase susceptibility to menopausal symptoms.
5. Vayu (Air): An imbalance in Vata dosha, which governs movement in the body, often exacerbates symptoms like dryness, mood swings, and insomnia, making it crucial to address this during menopause.
6. Abhighata (Trauma): Physical or emotional trauma, which can accelerate the aging process or disrupt the body’s normal balance, leading to early menopause.

Types of Rajonivrutti (Types of Menopause)

Rajonivrutti is categorized into two main types based on its onset:

1. Kalaja Rajonivrutti (Natural Menopause): This is the normal, age-related cessation of menstruation, occurring around the age of 50, representing the natural life cycle.
2. Akalaja Rajonivrutti (Premature Menopause): This is an early onset of menopause, often due to factors like trauma, hormonal imbalances, or lifestyle factors that disrupt the natural aging process, requiring special care.

Lakshanas of Rajonivrtti (Symptoms of Menopause)

While Ayurvedic texts do not provide a direct reference for the symptoms of Rajonivrtti, symptoms seen in women undergoing menopause are understood to be manifestations of Dhatukshayaja Lakshanas (tissue depletion) along with vitiated doshas.

1. Vataja Lakshanas (Vata-related Symptoms)

Vata dosha imbalances during menopause can lead to a variety of symptoms, often related to dryness, movement, and instability. These symptoms are typically experienced as:

• Shirahshoola (Headache) – Often associated with tension and stress due to Vata’s mobile nature.
• Hrid Spandana (Palpitations) – Can be linked to emotional instability or anxiety.
• Hasta Pada Suti (Numbness in hands and feet) – A result of Vata’s tendency to dry out and destabilize.
• Shabda Asahishnuta (Noise intolerance) – Common in Vata imbalances due to heightened sensitivity.
• Bala-Kshaya (Weakness) – A depletion of energy due to the drying and destabilizing effects of Vata.
• Adhmana (Abdominal distension) – Resulting from irregular digestion often caused by Vata disturbance.
• Vibandha (Constipation) – Frequently seen due to Vata’s drying effect on the digestive system.
• Anidra/Alpanidra (Insomnia or disturbed sleep) – A hallmark of Vata imbalance, often leading to restlessness.
• Bhrama (Vertigo) – Often caused by a sense of instability that Vata dosha induces in the body and mind.
• Anavasthita Chitatvam (Mood swings) – Due to the fluctuating nature of Vata affecting emotional balance.
• Vaichitya (Loss of concentration) – Can arise due to mental restlessness associated with Vata imbalance.
• Vishaada (Depression) – Common when Vata leads to emotional imbalances and a sense of ungroundedness.
• Chinta (Anxiety) – Caused by an overactive nervous system due to Vata’s influence.
• Smritimandhya (Decreased memory) – Often seen with the drying and overstimulating effects of Vata on the mind.
• Krichchhra Vyavayata (Loss of libido) – Linked to dryness and depletion of energy in Vata imbalance.
• Maithunaasahishnuta (Dyspareunia or painful intercourse) – Dryness and lack of lubrication due to Vata.
• Vak Sang (Voice changes) – Voice may become shaky or hoarse as Vata disrupts the throat.
• Valli (Wrinkling of skin) – Skin loses its elasticity due to Vata’s drying and aging effects.
• Asthivedana (Bone pain) – Common due to Vata’s affinity for bones and joints, leading to pain and stiffness.
• Katishool (Low back pain) – A typical Vata-related complaint, often exacerbated by dryness and instability.
• Sandhi Vedana (Joint pain) – Joint pain arises from the dryness and instability that Vata causes in the body.
• Vamanatvam (Loss of height) – Often related to the drying and degenerative effects of Vata on bones and posture.
• Angamarda (Body ache) – A general feeling of discomfort in muscles and joints due to Vata’s effect on the body’s tissues.
• Yoni Vedana (Vaginal pain) – Resulting from the dryness and decreased lubrication associated with Vata imbalance.
• Yoni Shushakta (Vaginal dryness) – A common issue related to Vata’s effect on bodily fluids.
• Prabhutamutrata (Frequent urination) – A sign of Vata’s involvement in the urinary system, often causing increased frequency.
• Urge incontinence (Urine leakage) – Often caused by an overstimulated nervous system due to Vata.
• Mutrakrichhrata (Pain during urination) – A result of Vata’s drying effects on the urinary system.

2. Pittaja Lakshanas (Pitta-related Symptoms)

Pitta dosha imbalances during menopause are often associated with heat and inflammation. These symptoms may include:

• Osha (Hot flushes) – A common symptom where Pitta’s heat rises, causing sudden warmth and sweating.
• Atisveda (Excessive sweating) – Pitta’s influence on the body leads to an overactive sweating response.
• Amarsha (Irritability) – Emotional volatility from Pitta’s sharp, fiery nature.
• Yoni Daha (Burning sensation in the vagina) – The internal heat from Pitta causes irritation and discomfort.
• Yoni Daurgandhya (Foul vaginal odor) – Due to increased internal heat leading to bacterial imbalances.
• Mutradaha (Burning sensation in urine) – The fiery quality of Pitta creates discomfort in the urinary tract.

3. Kaphaja Lakshanas (Kapha-related Symptoms)

Kapha dosha imbalances during menopause may lead to symptoms associated with heaviness, sluggishness, and fluid retention. These symptoms can include:

• Atisthaulaya (Weight gain) – Weight gain due to the accumulation of fluids and heaviness associated with Kapha.
• Yoni Kandu (Itching in the vagina) – Often linked to stagnation and excess mucus caused by Kapha imbalance.
• Yoni Srava (Vaginal discharge) – Increased mucus production resulting from excess Kapha.

Management of Menopause in Ayurveda

From the above theory, we can conclude that various Ayurvedic drugs, with properties of Rasayana, Vata Shaman, and Kapha Vardhan, can play a crucial role in the management of menopausal syndrome.

In the early pre-menopause stage, balancing the aggravated or underplaying factors is essential to reduce the intensity of menopausal symptoms or even make them negligible.

Ayurveda offers excellent solutions for a safe and smooth transition into menopause. Ayurvedic treatment for menopausal symptoms involves correcting Dosha imbalances through appropriate diet, Samshamana therapy, internal detoxification (Panchakarma therapy/Samshodhan therapy), Sattvavjaya Chikitsa, Yoga therapy, and Rasayana therapy.

1. Vata Dominant Menopause

• Diet: Increase warm food and drinks, regular meals, and use spices such as fennel and cumin. Decrease caffeine and other stimulants, refined sugar, cold drinks, and salads.
• Lifestyle: Early bedtime, oil massage using almond and olive oil, meditation, yoga, and regular exercise like walking.
• Herbs: Ashwagandha (Withania somnifera), Arjuna (Terminalia arjuna), Cardamom (Elettaria cardamom), Garlic (Allium sativum), Guggulu (Commiphora mukul), Sandalwood (Santalum alba), Zizphus (Ziziphus jujube).
• Additional Considerations: Prioritize relaxation practices and grounding techniques to balance the restlessness caused by Vata.

2. Pitta Dominant Menopause

• Diet: Increase cooling foods, water intake, sweet juicy fruits (grapes, pears, plums, mango, melons, apples, zucchini, yellow squash, cucumber, organic foods), and use spices such as cinnamon, cardamom, and fennel. Avoid hot, spicy foods, hot drinks, and alcohol.
• Lifestyle: Oil massage using coconut and sesame oil, meditation, and techniques to reduce anger, hatred, and resentment. Exercise and exposure to the sun should be limited.
• Herbs: Aloe vera, Arjuna (Terminalia arjuna), Amla (Emblica officinalis), Saffron (Crocus sativus), Sandalwood, and spices such as cinnamon, cardamom, and fennel.
• Additional Considerations: Keep a cool and calm environment to help pacify the excessive heat of Pitta.

3. Kapha Dominant Menopause

• Diet: Prefers light, dry, and warm foods. Consume fruits, whole grains, legumes, and vegetables. Use spices such as black pepper, turmeric, and ginger. Avoid meat, cheese, sugar, cold foods, and drinks. Weekly fasting is helpful. Most or all of the daily food should be consumed before 6 p.m.
• Lifestyle: Get up early. Mustard oil and linseed oil are often recommended for massage.
• Herbs: Cinnamon, Guggulu (Commiphora mukul), Mustard (Brassica nigra), Haritaki (Terminalia chebula), Nagarmotha (Cyperus rotundus).
• Additional Considerations: Engage in activities that promote physical movement and warmth, such as moderate exercise.

Panchakarma Therapy

Panchakarma, a therapeutic approach in Ayurveda, is highly beneficial for the management of menopausal symptoms. The therapies involved are as follows:

• Snehan: Medicated oil application all over the body (e.g., Bala oil, Mahanarayan oil).
• Swedan: Steam therapy using Dashmul decoction, Pottali pind sweda.
• Shirodhara: Shirodhara has been found to be effective in managing disturbed psychological symptoms. Shirodhara with Shatavari oil, Takra dhara, and Dashmool kwath can be beneficial.
• Nasya: Instillation of oil through the nasal opening (e.g., Panchendriya vardhan oil, Anu tail).
• Uttarbasti: Medicated oil instillation through the vaginal or urethral opening (e.g., Yastimadhu tail).
• Pichu: Medicated tampons placed in the vagina (e.g., Shatavari Tail, Shatdhaut Ghrita).
• Basti: Specifically, Anuvasan Basti (oil-based medicated enema).

Yoga Therapy

Yoga therapy is an ancient holistic practice beneficial for menopausal women. Yoga encompasses physical, mental, moral, and spiritual spheres. The most commonly performed Yoga practices include postures (Aasana), controlling breathing (Pranayama), and meditation (Dhyana).

• Asanas: Savasana, Padhmasana, Varjasana.
• Pranayama: Sheetali Pranayama, Ujjayi Pranayama.
• Benefits: Yoga is an adjunctive complementary and integrative therapy for menopausal women. Current evidence suggests that women benefit from yoga therapy during the menopausal transition in terms of reducing the risk of cardiovascular disease, insulin resistance, and bone mineral density loss while also improving psychological well-being, sleep patterns, and emotional regulation.

This comprehensive Ayurvedic approach addresses the physical, mental, and emotional changes that occur during menopause, helping women navigate this phase with greater ease and balance.

Rasayana Therapy for Menopause

Rasayana therapy in Ayurveda is not only aimed at preventing aging changes but also rejuvenates the body, restoring youthful vitality. It increases life span, enhances memory and intelligence, and improves physical health, complexion, and the strength of sensory organs.

Rasayana drugs strengthen all seven Dhatus (tissues) in the body. According to Acharya Charaka, Rasayana results in a long life, lasting memory, strength, youth, glowing complexion, good voice, and vitality.

Rasayana is considered a powerful tool to rejuvenate the body, promoting vigor and health, as well as promoting longevity, vitality, and overall wellness.

• Acharya Charaka describes Rasayana as a means to promote vigor and health, being virilific and vitalizing.
• Maharishi Sushruta defines Rasayana as a technique that slows the aging process, increases longevity, and enhances talent and vitality, making the body resilient against ailments.

Key Rasayana Medicine for Menopause

• Triphala (Haritaki, Vibhitaki, Amalaki): Triphala is an excellent Rasayana that pacifies all three Doshas (Vata, Pitta, and Kapha). It is also known for its anti-aging properties, improving digestion, boosting immunity, and promoting overall well-being.
• Ashwagandha (Withania somnifera): Ashwagandha is a powerful antioxidant, immune modulator, and adaptogen. It strengthens the body, relieves stress, and helps to control the vasomotor symptoms of menopause like hot flashes, night sweats, and palpitations.
• Yasthimadhu (Glycyrrhiza glabra): Yasthimadhu is another important Rasayana drug beneficial for menopause. It acts as an antioxidant, immune modulator, and antidepressant, enhancing memory and improving overall strength, complexion, and libido. It is described as promoting vitality and youthful energy.
• Classical Anti-aging Formulations: Popular formulations like Chyawanprash and Brahma Rasayana are traditional Rasayana preparations that provide numerous health benefits, including boosting vitality, immunity, and overall longevity.

Medhya Rasayana

The Ayurvedic texts describe specific Rasayana drugs that focus on enhancing mental faculties and improving cognitive health.

These are called Medhya Rasayana and are highly beneficial for promoting mental clarity, memory, and overall cognitive function. Acharya Charaka has outlined several Medhya Rasayanas, among which four key herbs are highlighted:

1. Sankhpushpi (Convolvulus pluricaulis): Known for its ability to improve memory, focus, and mental clarity. It is considered a powerful cognitive enhancer and is often used to promote mental strength and reduce anxiety.
2. Mandukaparni (Centella Asiatica): Often referred to as Brahmi, it is known for its role in enhancing cognitive function, improving concentration, and supporting overall mental health. It is particularly effective in restoring mental balance and clarity.
3. Guduchi (Tinospora cordifolia): A powerful herb known for its immune-boosting and rejuvenating properties. It is considered to enhance brain function and improve memory and learning capacity.
4. Yasthimadhu (Glycyrrhiza glabra): Known for its calming and restorative properties, Yasthimadhu is often used to support mental clarity, reduce stress, and improve memory and concentration. It is also considered beneficial for combating the signs of mental aging and promoting emotional stability.

These herbs are used in Ayurvedic formulations to support mental health, reduce anxiety and stress, and enhance cognitive abilities, thus promoting overall wellness.

Lifestyle Rituals & Daily Rhythms

Dinacharya (Daily Routine): Dinacharya (Daily Routine) is a disciplined practice of daily habits aimed at maintaining balance and promoting overall health and well-being.

1. Abhyanga (Self-Massage)

• Vata: Use warm sesame oil with 2 drops of lavender essential oil.
• Pitta: Coconut oil with 2 drops of rose oil.
• Kapha: Mustard oil with 2 drops of eucalyptus oil.

Method: Massage toward the heart for 10–15 minutes before showering.

2. Sleep Hygiene

• Digital Sunset: Avoid screens 1 hour before bed; try journaling or gentle yoga.
• Padabhyanga: Massage feet with Brahmi oil to calm the mind.

3. Yoga & Movement

1. Vata-Pacifying Sequence:

• Grounding poses: Tadasana (Mountain Pose), Balasana (Child’s Pose).

Restorative: Viparita Karani (Legs-Up-the-Wall) with a weighted sandbag on the abdomen.

2. Pitta-Cooling Sequence:

• Chandra Namaskar (Moon Salutations), Shitali Pranayama (cooling breath).
• Forward folds: Paschimottanasana (Seated Forward Bend).

3. Kapha-Energizing Sequence:

• Dynamic flows: Surya Namaskar (Sun Salutations), Bhujangasana (Cobra Pose).
• Twists: Ardha Matsyendrasana (Half Lord of the Fishes Pose).

Meditation & Breathwork

1. Nadi Shodhana (Alternate Nostril Breathing):

• Balances the left (Ida) and right (Pingala) energy channels.

Steps: Close right nostril, inhale left; close left, exhale right. Repeat 10 cycles.

Mantra Practice:

• For Emotional Release: “Om Dum Durgaye Namaha” (invokes the goddess Durga for strength).

Top 10 Ayurveda’s Herbs for Menopause

Here are the top 10 Ayurvedic herbs for managing menopause, which can help balance hormones and alleviate common symptoms naturally.

1. Ashwagandha (Withania somnifera)

A powerful adaptogen, Ashwagandha helps reduce stress and balance hormones. It supports the adrenal glands and promotes restful sleep during menopause.

• Benefits: It lowers cortisol levels, enhances sleep quality, boosts energy, and reduces stress.
• Dose: 500 mg capsule at bedtime or 1 tsp powder in warm milk.

2. Shatavari (Asparagus racemosus)

Known for its hormone-balancing properties, Shatavari helps to ease menopausal symptoms like hot flashes and vaginal dryness. It nourishes the female reproductive system and supports vitality.

• Benefits: Phytoestrogenic properties ease hot flashes, regulate hormones, and alleviate vaginal dryness.
• Dose: 1 tsp powder in water twice daily.

3. Guduchi (Tinospora cordifolia)

Guduchi is a potent detoxifier that promotes liver health and enhances estrogen metabolism. It supports the immune system and helps with overall vitality during menopause.

• Benefits: Detoxifies the liver, supports estrogen metabolism, and boosts immune function.
• Dose: 300 mg capsule with meals.

4. Triphala

Triphala is a gentle yet effective detoxifier that balances all three doshas—Vata, Pitta, and Kapha. It aids digestion, boosts immunity, and supports overall well-being during menopause.

• Benefits: It is a Gentle detoxifier, improves digestion, and balances all doshas.
• Dose: 1 tsp powder in warm water before bed.

5. Black Cohosh (Actaea racemosa)

Black Cohosh is widely used to alleviate hot flashes, night sweats, and mood swings during menopause. It helps balance estrogen levels and supports emotional health.

• Benefits: Reduces hot flashes, night sweats, and mood swings and supports hormonal balance.
• Dose: 40-80 mg daily (standardized extract).

6. Dong Quai (Angelica sinensis)

Dong Quai, known as the “female ginseng,” helps balance female hormones and improves circulation. It eases discomfort from menopause symptoms such as hot flashes and irregular periods.

• Benefits: Supports hormonal balance, improves circulation, relieves menopause symptoms.
• Dose: 500 mg capsule twice daily.

7. Licorice Root (Glycyrrhiza glabra)

Licorice Root is beneficial for adrenal health and supports the body during times of stress. It can help alleviate fatigue and hormonal imbalances associated with menopause.

• Benefits: Supports adrenal function, balances hormones, alleviates fatigue, and improves overall energy.
• Dose: 1 tsp powder in warm water twice daily.

8. Fenugreek (Trigonella foenum-graecum)

Fenugreek is known for its ability to support hormonal health and relieve hot flashes. It enhances breast health and improves libido, making it an ideal herb during menopause.

• Benefits: Reduces hot flashes, improves libido, supports breast health, and enhances hormonal balance.
• Dose: 1 tsp seeds or 500 mg capsule twice daily.

8. Red Clover (Trifolium Pratense)

Red Clover is rich in phytoestrogens that help regulate hormonal fluctuations. It is especially beneficial for reducing hot flashes and promoting bone health during menopause.

• Benefits: Rich in phytoestrogens, reduces hot flashes, supports bone health, and balances hormones.
• Dose: 1-2 tsp of dried herb in water, steeped as tea, 1-2 times daily.

9. Maca Root (Lepidium meyenii)

Maca Root is an adaptogen that helps improve energy, mood, and hormonal balance. It is widely used to combat fatigue and support sexual health during menopause.

• Benefits: Enhances energy, mood, libido, and hormonal balance.
• Dose: 500 mg to 1,000 mg daily (powder or capsule form).

10. Chaste Tree (Vitex agnus-castus)

Chaste Tree is commonly used to support hormone regulation and alleviate symptoms such as breast tenderness and mood swings. It balances the pituitary gland and enhances overall well-being during menopause.

• Benefits: Regulates hormones, reduces breast tenderness, and alleviates mood swings.
• Dose: 1 tsp extract daily or 400 mg standardized capsule.

Contraindications: Shatavari may not suit Kapha types; Ashwagandha can aggravate Pitta if overused. Licorice should be avoided by those with high blood pressure. Always consult an Ayurvedic practitioner for personalized advice.

Mental & Emotional Well-Being: Ayurvedic Psychology

Ayurveda’s sister science, Sattvavajaya (“mind-restraint therapy”), addresses emotional turbulence through:

Mindfulness-Based Techniques:

• Pratipaksha Bhavana: Replace negative thoughts with positive affirmations.
• Example: Shift from “I’m losing my youth” to “I’m gaining wisdom.”

Creative Sadhana (Practice):

• Dance, painting, or gardening to channel emotional energy.

Community Support:

• Join menopause circles or online forums like “The Red Tent Movement.”

Modern Integration: Cognitive Behavioral Therapy (CBT) paired with Ayurvedic mindfulness shows a 40% reduction in menopause-related anxiety (per Journal of Integrative Medicine).

Symptom-Specific Solutions

1. Hot Flashes & Night Sweats

Diet: Avoid spicy foods; opt for coconut water, cucumber, and pears.

Herbs:

• Shatavari: 1 tsp. twice daily in almond milk.
• Amalaki: Rich in vitamin C; supports adrenal health.

Topical Relief: Sandalwood paste on the forehead or a cool cloth on the neck.

2. Insomnia

Bedtime Routine:

• Sip warm milk with nutmeg + 1 tsp Ashwagandha.
• Practice Yoga Nidra (guided sleep meditation).

Acupressure: Press the Anmian point (behind the ear) for 2 minutes.

3. Vaginal Dryness

Internal Care:

• Shatavari Ghee: 1 tsp daily.
• Hydrate with licorice tea.

External Care:

• Basti Taila: Ayurvedic oil for vaginal massage.
• Avoid synthetic lubricants; opt for organic coconut oil.

4. Mood Swings

• Herbs: Brahmi (500 mg/day) for mental clarity.
• Aromatherapy: Diffuse lavender + bergamot to uplift mood.

Ayurveda invites women to embrace menopause as a renaissance—a time to shed societal expectations and step into their power as healers, leaders, and wisdom-keepers. By aligning with nature’s rhythms and honoring the body’s innate intelligence, this transition becomes not an end, but a luminous beginning.

REFERENCES

1. ADT.Govan / D.Mckayhart Robin. Callander, Gynaecology Illustrated, Church Hill Livingstone Publications, Chapter 19: The Menopause, pp. 472-483.
2. Wikipedia. Menopause. Available at:(2)
3. Bavadam L. “HRT and Older Women in India.” HAI News, 108, August 1999. Available from:(3) [Accessed on: 2012 Mar 19].
4. Kaviraaja Ambika Dutta Shastri, Susrutha Samhitha (Edited with Ayurveda Tattva Sandeepika). Chaukhambha Sanskrit Sansthan, Varanasi, Reprint 2007.
5. Howkins & Bourne, Edited by V. Padubidri & Shrish N. Daftrary, Shaw’s Textbook of Gynaecology, 11th edition, Churchill Livingstone Pvt. Ltd., New Delhi, Chapter 3: Physiology, pp. 53-57.
6. Mamta Rani, Post Graduate Dept. of Prasutitantra & Streeroga, Thesis: A Clinical Study on the Role of “Mensol Compound” in the Management of Menopausal Syndrome, NIA, Jaipur.
7. My Menopause Journey. Available at:(7) \
8. Sri Satya Narayana Sastri, Charaka Samhita of Agnivesa, Vidyotin Hindi Commentary, Published by Chaukhambha Bharati Academy, Varanasi, 2009, Page-5.
9. Kaviraja Ambikadutta Shastri, Susruta Samhita of Maharsi Susruta Ayurveda, Tattva-Sandipika Hindi Commentary, Published by Chaukhambha Sanskrit Sansthan, Varanasi, 2010, Page-6.
10. Sri Satya Narayana Sastri, Charaka Samhita of Agnivesa, Vidyotin Hindi Commentary, Published by Chaukhambha Bharati Academy, Varanasi, 2009, Page-39.