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Ayurveda’s Support for Healthy Menopause

Published on 10/09/24

(Updated on 11/26/25)

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Ayurveda’s Support for Healthy Menopause

Written by

Dr. Ayush Varma

All India Institute of Medical Sciences (AIIMS)

I am an Ayurvedic physician with an MD from AIIMS—yeah, the 2008 batch. That time kinda shaped everything for me... learning at that level really forces you to think deeper, not just follow protocol. Now, with 15+ years in this field, I mostly work with chronic stuff—autoimmune issues, gut-related problems, metabolic syndrome... those complex cases where symptoms overlap n patients usually end up confused after years of going in circles. I don’t rush to treat symptoms—I try to dig into what’s actually causing the system to go off-track. I guess that’s where my training really helps, especially when blending classical Ayurveda with updated diagnostics. I did get certified in Panchakarma & Rasayana therapy, which I use quite a lot—especially in cases where tissue-level nourishment or deep detox is needed. Rasayana has this underrated role in post-illness recovery n immune stabilization, which most people miss. I’m pretty active in clinical research too—not a full-time academic or anything, but I’ve contributed to studies on how Ayurveda helps manage diabetes, immunity burnout, stress dysregulation, things like that. It’s been important for me to keep a foot in that evidence-based space—not just because of credibility but because it keeps me from becoming too rigid in practice. I also get invited to speak at wellness events n some integrative health conferences—sharing ideas around patient-centered treatment models or chronic care via Ayurvedic frameworks. I practice full-time at a wellness centre that’s serious about Ayurveda—not just the spa kind—but real, protocol-driven, yet personalised medicine. Most of my patients come to me after trying a lot of other options, which makes trust-building a huge part of what I do every single day.

During menopause, every woman experiences a natural transition.

It marks the end of reproductive years and can bring about various physical and emotional changes. While menopause is a natural process, the symptoms that accompany it can be difficult to manage and can have repercussions in their personal life, and is considered to be essential to manage them. Of all the methods out there Ayurvedic management of menopause is a natural and holistic approach in dealing with the symptoms and difficulties that are faced by women in menopause. Ayurveda, the ancient Indian science of medicine, offers a holistic approach to support women during this transition. Ayurveda recognizes that every person is unique and therefore requires a personalized approach to their health.

Ayurvedic Remedies for Menopause

Ayurveda has many remedies that help with solving or regulating the symptoms. Some of the remedies in Ayurveda for Menopause that provide holistic solutions are:

Diet:

Ayurveda believes that the food we eat has a direct impact on our health and well-being. During menopause, it is important to eat a healthy, balanced diet that is appropriate for your individual constitution. This means eating foods that are Sattvic, or pure and nourishing, such as fruits, vegetables, whole grains, and legumes. It is also important to avoid foods that are Rajasic, or stimulating, such as caffeine and alcohol, and Tamasic, or heavy and dull, such as processed foods and red meat.

Yoga:

Yoga is a mind-body practice that combines physical postures, breathing exercises, and meditation. It is a great way to reduce stress, improve flexibility, and boost energy levels. There are many different types of yoga, so you can find one that is right for you. Some of the yoga poses that are said to be beneficial for menopause include:

1. Balasana:

This pose, also known as a child’s pose, is a gentle pose that can help to relax the body and mind.

2. Savasana:

This pose, also known as the corpse pose, is a resting pose that can help to promote deep relaxation.

3. Pranayama:

This is a breathing exercise that can help to calm the mind and reduce stress.

Meditation:

Meditation is a practice of focusing the mind on the present moment. It can help to calm the mind and reduce stress levels. There are many different types of meditation, so you can find one that works best for you. Meditation techniques that are said to benefit menopause include:

1. Mindful Meditation:

This type of meditation involves focusing on the present moment without judgment.

2. Breathing Meditation:

This type of meditation involves focusing on your breath.

3. Guided Meditation:

This type of meditation involves listening to a guided meditation recording.

Aromatherapy:

Aromatherapy uses essential oils to promote relaxation and improve mood. Some essential oils that are said to be beneficial for menopause include:

1. Lavender:

This oil is known for its relaxing and calming effects. It can help to promote sleep and reduce anxiety.

2. Chamomile:

This oil has similar properties to lavender and can also help to relieve stress and anxiety.

3. Ylang-ylang:

This oil is known for its uplifting and calming effects. It can help to improve mood and reduce stress.

Massage:

Massage is a great way to relax the body and mind. It can help to reduce stress, improve circulation, and boost energy levels. There are many different types of massage, so you can find one that works best for you. Some of the massage techniques that are said to be beneficial for menopause include:

1. Swedish massage:

This is a general massage that can help to relax the muscles and improve circulation.

2. Ayurvedic massage:

This type of massage uses specific techniques to balance the doshas.

3. Reflexology:

This type of massage involves applying pressure to specific points on the feet that are said to correspond to other parts of the body.

Herbal remedies:

There are a number of herbal remedies that are said to be beneficial for menopause. Some of the most common include:

1. Red clover:

This herb is said to help to reduce hot flashes and night sweats.

2. Black cohosh:

This herb is said to help to regulate the menstrual cycle and promote overall health.

3. Sathavarigulam:

Known as the natural HRT (Hormone Replacement Therapy), this herb helps women deal with mood swings, vaginal dryness, and other symptoms.

4. Ashwagandha:

This herb is known as an adaptogen, which means that it helps the body to adapt to stress. It can also help to improve mood and energy levels.

Lifestyle changes:

Ayurveda recommends making lifestyle changes to support healthy menopause. This includes getting enough sleep, exercising regularly, and reducing stress. Getting enough sleep is essential for managing menopause symptoms. Exercise helps to release tension in the body and promote relaxation. Practicing pranayama, yoga, and meditation can help to reduce stress and promote relaxation. Pranayama is a breathing technique that helps to calm the mind and reduce stress. Yoga is a physical practice that helps to release tension in the body and promote relaxation. Meditation is a mental practice that helps to quiet the mind and reduce stress.

Getting enough sleep is important for overall health and well-being, but it is especially important during menopause. When you’re sleep-deprived, you’re more likely to experience hot flashes, night sweats, and mood swings. Aim for 7-8 hours of sleep per night.

Exercise is another important way to support healthy menopause. Exercise can help to reduce stress, improve mood, and boost energy levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Managing stress is also important during menopause. Stress can worsen hot flashes, night sweats

There are a number of natural and effective Ayurvedic remedies for menopause incorporating can help navigate through the problems caused by it.

Incorporating these techniques into your daily routine can help you manage menopause in a healthy way and enhance your overall health and well-being.

If you are struggling with menopause, it is important to talk to your ayurvedic doctor . They can help you to develop a treatment plan that is right for you.

Ask-Ayurveda is a platform that helps connect patients with experts through Ayurveda online consultation
in order to get proper treatments for their problems. Ask-Ayurveda offers consultations for health and lifestyle-related issues and provides appropriate measures and regimens in order to alleviate the issue. For a detailed consultation regarding menopause, reach out to our experts at Ask-Ayurveda.

This article is checked by the current qualified Dr Sujal Patil and can be considered a reliable source of information for users of the site.