How to Manage Menopause Naturally Using Ayurveda

What Is Menopause and When Does It Start?

Menopause is a natural transition stage in every woman’s life, marking the end of her reproductive years. Typically occurring between the ages of 45 and 55, it is officially confirmed after 12 consecutive months without a period. This transition is driven by hormonal changes and often brings a persevering range of physical and emotional symptoms, such as hot flashes, mood swings, and sleep disturbances. Managing its effects is highly essential for personal well-being. Ayurveda offers gentle and effective remedies to help women navigate this phase with balance and ease. By incorporating simple Ayurvedic practices into their daily lives, women can find relief from symptoms and embrace this stage with greater awareness and comfort.

Common Menopause Symptoms

Women approaching or in menopause may experience a variety of symptoms. Common symptoms include:

• Hot flashes 
• Night sweats 
• Mood swings 
• Insomnia
• Vaginal dryness
• Slower metabolism

Many women also experience changes in their skin, hair, and energy levels during menopause. Recognising these signs and responding to them with care is one of the best investments a woman can make in her life. By understanding your body’s needs and making mindful lifestyle choices, you can manage menopause more smoothly and support your overall well-being during this transition.

Ayurvedic Diet Plan for Menopause Support

Diet is a major factor when it comes to managing menopause symptoms naturally. Women are encouraged to eat warm, cooked, and slightly oily foods during menopause. Whole grains like rice and oats, along with cooked vegetables and nourishing soups, support digestion and balance. Adding healthy fats such as ghee or sesame oil in daily diets can also help manage hormonal changes. It is best to avoid caffeine, fried foods, processed sugars, and spicy foods, which can cause hot flashes.

Daily Routine (Dinacharya) to Ease Symptoms

Following a consistent daily routine, or dinacharya, helps you manage menopause more effectively by keeping your mind and body in balance.

Start your morning with a warm oil massage using sesame or almond oil. This daily practice calms vata, boosts circulation, and relaxes the nervous system, helping you feel centered and grounded from the moment you wake up.

Practice gentle yoga to release tension and restore balance. Choose moon salutations and restorative poses to ease stress, improve flexibility, and support emotional stability. These movements can also reduce fatigue and lift your mood.

Add breathing exercises to your routine. Practice alternate nostril breathing (nadi shodhana) to calm your mind and stay focused. Use cooling breath (sheetali) to lower body heat and manage hot flashes.

Stick to a regular sleep schedule. Aim to go to bed before 10 p.m. to align with your natural hormonal rhythms and improve the quality of your rest.

When you follow a mindful daily routine, you support your body’s natural ability to adapt to change. With each small step, you build strength, ease symptoms, and move through menopause with more clarity and calm.

5 Ayurvedic Herbs to Manage Menopause Naturally

Ayurveda offers powerful yet gentle support for women going through menopause. These five herbs help balance hormones, reduce common symptoms, and promote overall well-being during this important life stage.

Shatavari: Known as the “queen of herbs” for women, Shatavari supports hormonal balance, eases hot flashes, and improves mood. It also helps with dryness and strengthens the reproductive system.

Ashwagandha: A powerful adaptogen, Ashwagandha helps manage stress, anxiety, and mood swings. It also supports restful sleep and boosts energy levels, making it ideal for women experiencing fatigue or insomnia during menopause.

Brahmi: Brahmi calms the mind and supports mental clarity. It’s especially useful for easing irritability, forgetfulness, and emotional fluctuations commonly experienced during menopause.

Licorice Root (Yashtimadhu): This sweet-tasting herb supports adrenal health and helps regulate hormone levels. It soothes hot flashes and night sweats while also reducing inflammation in the body.

Guduchi (Giloy): Guduchi boosts immunity and supports detoxification. It helps maintain hormonal balance and reduces symptoms like joint pain, brain fog, and skin changes that may arise during menopause.

Always consult a qualified Ayurvedic practitioner from Leelajani Ayur Care before starting any herbs, as they can help you choose the right combination based on your body type (dosha) and specific symptoms. 

Take the Next Step: Book Your Ayurvedic Consultation with Leelajani

Menopause may mark the end of one chapter, but it also opens the door to a deeper connection with yourself.

Our experienced Ayurvedic practitioners At Leelajani Ayur Care, we are here to listen, guide, and customise a wellness plan that truly works for you. Book a personalised consultation at Leelajani Ayur Care and discover how natural Ayurvedic care can support you through menopause gently and effectively. Visit Leelajani Ayur Care to begin your journey today.