Firstly You have:
Pre-menopausal hormonal shifts (affecting weight, mood, hair, and energy)
Asthma & Hypertension (requiring safe, low-impact exercise choices)
Low energy & frequent illness (possible nutrient deficiencies, poor sleep quality, or chronic inflammation)
This means:
Crash diets, aggressive workouts, or extreme fasting are not safe
We’ll focus on gradual, sustainable changes
Managing hormones, inflammation, and metabolism is key — not just “burning calories”.
Before any management please do physical examination
Full blood panel (including thyroid, vitamin D, B12, iron, fasting insulin, and CRP for inflammation)
Hormone profile (FSH, LH, estradiol, progesterone, testosterone)
Liver & kidney function (to ensure medications and diet are safe)
Pulmonary check for asthma status
This will help target the cause of tiredness, hair loss, and mood changes — not just treat the symptoms.
Full blood panel (including thyroid, vitamin D, B12, iron, fasting insulin, and CRP for inflammation)
Hormone profile (FSH, LH, estradiol, progesterone, testosterone)
Liver & kidney function (to ensure medications and diet are safe)
Pulmonary check for asthma status
This will help target the cause of tiredness, hair loss, and mood changes — not just treat the symptoms.
Nutrition Plan for Weight Loss & Hormonal Balance:-
Focus foods
Lean proteins (egg whites, fish, chicken, dals, tofu)
Good fats (nuts, seeds, olive oil, ghee in small amounts)
Vegetables (esp. green leafy + cruciferous like broccoli, cauliflower — help estrogen balance)
Low-GI carbs (millets, brown rice, quinoa, sweet potato)
Limit/avoid
Processed carbs & sugars
Fried foods & refined oils
Excess salt (for BP)
Eat 3 main meals + 1 healthy snack (avoid mindless grazing)
Dinner at least 2–3 hrs before bed
Movement Plan (Safe with Asthma & BP)
Start small: 10–15 min walk after meals (helps blood sugar & digestion)
Gradually increase to 30 min/day, 5 days/week
Strength training 2x/week (bodyweight or resistance bands) to protect muscle mass and metabolism
Gentle yoga & breathing exercises (improves lung capacity, reduces BP & anxiety)
Important: Avoid sudden high-intensity bursts — they can trigger asthma and BP spikes.
Ayurveda views health as a balance of the three doshas: Vata, Pitta, and Kapha. Aches and pains, mood swings, and fatigue can be associated with an imbalance in Vata. Weight gain and feeling sluggish can be linked to an excess of Kapha. Hair loss can be a sign of a Pitta imbalance. The symptoms you describe may indicate a combination of these imbalances.
Here are some general Ayurvedic principles that might be helpful:
Diet:
Eat warm, cooked meals: Warm, cooked foods are generally easier to digest and can help balance Vata. Avoid cold, raw foods and drinks.
Favor Kapha-pacifying foods: To help with weight management, focus on foods that are light, dry, and warm. Include plenty of cooked vegetables, legumes, and whole grains. Reduce your intake of heavy, sweet, and oily foods, as well as dairy products.
Include bitter and astringent tastes: These tastes are known to help reduce Kapha. Incorporate foods like bitter greens (kale, collard greens), sprouts, and legumes.
Drink warm water: Sip warm water throughout the day to help with digestion and detoxification. You could also add a slice of ginger or a squeeze of lemon.
Follow a regular eating schedule: Eat your meals at the same time each day to support your digestive fire (Agni). Avoid snacking between meals.
Lifestyle:
Establish a daily routine (Dinacharya): Wake up and go to sleep at regular times. This helps to balance the body’s natural rhythms.
Practice gentle exercise: Gentle, consistent exercise is better than intense, sporadic workouts. Consider activities like yoga, walking, or swimming. These can help to reduce Kapha and improve circulation.
Prioritize sleep: Ensure you are getting enough sleep. A lack of sleep can disrupt hormones and contribute to weight gain and fatigue.
Manage stress: Stress can exacerbate many health issues. Consider practices like meditation, deep breathing exercises (pranayama), or spending time in nature to help calm the mind and reduce Vata.
Practice self-massage (Abhyanga):
Massaging your body with warm sesame oil can help to calm Vata, improve circulation, and soothe the nervous system.
Herbs: For weight management: Herbs like Triphala, Guggul, and Trikatu are often used in Ayurveda to support metabolism and detoxification.
For hair loss: Bhringaraj, Amla, and Brahmi are known for their hair-strengthening properties.
For mood swings and fatigue: Ashwagandha and Brahmi are adaptogenic herbs that can help the body cope with stress and improve energy levels.
The use of millet is advised for obesity. E.g., Jowar, bajra, etc. They help in losing weight. Consuming water infused with good quality honey is a good remedy in the long term to lose weight. Also, use of buttermilk, warm water is helpful. Spicing up meals with metabolism-enhancing spices such as turmeric, cumin, and black pepper. Avoiding processed and fried foods, sugary drinks, and excessive salt intake. Barley is also one of the best choices in grains for obesity. Among dicots, green gram, and horse gram are preferable
Triphala tablets 2 tab with water before bedtime Medohara Guggulu 2 tab twice a day, after meal Varunadi Kwath 20 ml with 20 ml water twice a day, after meal
Start with Cap Evanova 1-0-1 after food with water, will help balance hormones and reduce Pre - menaupause symptoms… also mood swings caused due to hormonal changes. For weight reduction: Start with Cap. Lean &Slim 1-1-1 after food with warm water. Drink warm water through out the day Have light dinner consisting of soup salad vegetable. Or if you can skip dinner it will be advantageous in reducing weight. Breakfast / lunch preferably Millet. With good portion of salads, vegetables and dal. Brisk walking atleast 30 mins daily. Take tablet Liv-52 1-0-1 to Balance your hunger. Do pranayam lom -vilom kapalbhatti bhastrika daily for 5-10mins twice. Brisk walking atleast 30 mins daily. Avoid processed fatty fast sugary foods and street foods.
Medhohara vati- 1 tab twice daily before food with warm water Triphala churna- 1 tsp with warm water twice daily at night Drink warm water throughout the day Avoid oily fried high carb diet Walking at least 45 minutes daily
HELLO NEETIKA,
From your history -Weight gain 98kg and fatigue-> often linked to slow metabolism in Ayurveda Manda agni and Kapha dosha imbalance -Pre-menopausal symptoms for 10+ years-> hormonal fluctuations affecting mood, hair, sleep, and weight -Asthma-> weak lung function, excess mucus (kapha in lungs) and sometimes aggravated vata (breath control) -Hypertension-> pitta and vata disturbance, plus stress and possible artery stiffness -Hair loss, mood swings, tiredness, frequent illness-> often due to low Ojas (vitality), nutrient deficiency, and dosha imbalance
In Ayurveda, your picture suggests -PRIMARY= kapha aggravation- weight, lethargy, mucus isues -SECONDARY= vata disturbance- moog swings, hair loss, irregular hormones -Some pitta imbalance= bp issues, irritability
TREATMENT GOALS Ayurveda never says “just lose weight”, it aims for samyavastha (balance) 1) Reduce excess kapha-> melt fat, improve energy, clear mucus 2) Balance vata -> stabilize mood, sleep and hormonal cycles 3) Cool and control pitta -> protect heart and Bp. 4) Strengthen agni -> improve digestion and metabolism 5) Build Ojas -> immunity, emotional stability, and hair health
INTERNAL TREATMENT
1) TRIPHALA CHURNA= 1 tsp with warm water at night for 3 months =gentle detox, improves digestion, clears kapha
2) PUNARNAVA MANDUR= 1 tab twice daily after meals for 3 months =reduces water retention, supports kidney and bp health
3) SHATAVARI KALPA= 1 tsp with warm milk in morning for 3 months =hormonal balance, menopausal support
4) ARJUNA BARK POWDER= 1 tsp with warm water in morning for 3 months =heart and Bp support
5) SITOPALADI CHURNA= 1/2 tsp with honey twice daily =for asthma prone phase
EXTERNAL TREATMENT
1) SELF MASSAGE with warm sesame oil twice weekly before bath
2) HOT WATER BOTTLE on abdomen after meals to stimulate digestion
LIFESTYLE CHANGES
DAILY ROUTINE -wake up before 6 am - kapha time starts after that, making you sluggish -scrape tongue and drink warm lemon water with a pinch of dry ginger -do light activity after meals - never lie down immediately
EXERCISE -Brisk walk 20-30 min daily -avoid heavy workouts until stamina improves -gentle yoga for asthma and Bp -tadasana = posture and breathing -bhujngasana= opens lungs -vrikshasana= balance and focus
PRANAYAM -Anulom Vilom= 5-10 min, twice daily balances all doshas -bhramari= 5 rounds, calms mind, reduces bp -avoid strong kapalbhati until bp well controlled
DIET PRINCIPLES -eat light, warm, spiced food to reduce kapha -avoid cold, sweet, heavy, oily foods
GOOD FOODS -millets (ragi, bajra), barley, quinoa -light dals = mung, masoor -steamed vegetables with spices - ginger cumin, turmeric -warm soups, herbal teas - ginger tulsi cinnamon -pomegranate, papaya, apples stewed in winter
AVOID -sugar, sweets, bakery items -cold milk, curd at night -red meat, fried food -white rice, white bread
HOME REMEDIES
-Warm cumin-coriander-fennel water as daily drinking water to improve digestion and reduce bloating -Fenugreek seed water soak overnight, drink in morning for metabolism -tulsi ginger tea for immunity and asthma
Ayurveda says “Roga sarve api mandagnau”- All diseases begin when digestion is weak
Your weight, mood, immunity, and energy are all connected to how well your agni (digestive fire) works.
We’ll focus first on gently rekindling metabolism, removing kapha heaviness, and balancing vata so your hormones, mood, and stamina improve naturally. This will not only reduce your weight but also help your hair, asthma, bp, and energy levels- without sudden crash diets or dangerous methods
You’ll notice that once digestion, breath, and sleep improve, social interaction and confidence also return. Ayurveda doesn’t just shrink the body; it restores the person inside.
DO FOLLOW CONSISTENTLY
HOPE THIS MIGHT BE HELPFUL
THANK YOU
DR. MAITRI ACHARYA
Certainly, examining your weight reduction and overall health through the lens of Ayurveda involves a holistic approach. Pre-menopausal symptoms, asthma, hypertension, hair loss, and the fatigue you’re experiencing are interconnected, so let’s consider a few Ayurvedic strategies that can be adopted safely.
First, focus on balancing Kapha dosha since your symptoms suggest an imbalance here. Favor light, warm, and well-spiced foods. Breakfast can include a small portion of warm oatmeal with a pinch of cinnamon. For lunch and dinner, opt for steamed veggies and whole grains like quinoa or millet, spiced with ginger and turmeric to ignite Agni, your digestive fire. Avoid heavy, oily, cold, and fried foods which could impair digestion and contribute to weight gain.
Vegetable juices or light soups as dinners promote healthy digestion, given your symptoms and medications. Reduce intake of sugary snacks, processed foods, or excessively salty items, which can increase both Kapha and Pitta, further exacerbating your health issues.
Incorporate some breathing exercises like Anulom-Vilom or Bhramari pranayama, these not only help with asthma but also in regulating mood swings and aiding relaxation. Start with early morning walks in natural settings to gently awaken the body and improve circulation.
For your hair loss, an application of bhringraj oil gently massaged onto the scalp before bedtime can potentially nourish the hair, also improving sleep quality over time. Make sure you are getting adequate rest, as sleep is crucial for managing the fatigue and tiredness you’ve been feeling.
Consult your physician before introducing any new herbs, especially since you’re under medication, but consider Ayurvedic supplements like Ashwagandha or Brahmi for mood stabilization and energy levels.
Hydration remains pivotal, as does staying socially engaged—even small interactions can uplift mood and motivate daily routines. It is recommended to regularly consult an Ayurvedic practitioner near you for continuous personalized guidance tailored to your constitution, as changes should be monitored in tandem with ongoing medical treatments.
Starting with weight loss for a 49-year-old woman with your symptoms involves balancing doshas and addressing your overall health. The asthma and hypertension need careful monitoring, so let’s focus on holistic improvement that won’t interfere with your medications. Begin by enhancing your digestion (agni) with trikatu choornam, a blend of black pepper, long pepper, and ginger. Take a pinch with warm water before meals twice daily, but consult your primary physician to ensure compatibility with your current medications.
For dietary adjustments, focus on vata and kapha pacifying foods, which are light, warm, and easy to digest. Include more fresh fruits and vegetables, and minimize processed foods and refined sugars. It’s vital to stay hydrated, so sip on warm water throughout the day, aiding in detoxification and reducing kapha accumulation.
Incorporating yoga and pranayama can boost overall energy levels and support weight loss. Try gentle exercises like walking or yoga asanas like Ardha Matsyendrasana (Half Spinal Twist) to massage internal organs and improve circulation, helping with mood swings and respiratory health.
Hair loss can be countered by massaging your scalp with bringaraj oil twice a week. This action stimulates hair follicles and enhances blood flow.
Overeating may stem from emotional distress or isolation. While staying connected is beneficial, focus first on self-care practices like abhyanga (oil massage) with sesame oil to soothe vata dosha, improve mood, and keep your skin and hair healthy.
Consider consulting a Siddha practitioner who will assess your specific condition, especially to monitor hormone fluctuations as you progress through menopause. Urgency is not immediate, but for lasting results, a tailored, consistent plan combined with modern medical insights is key. Remember, incremental changes can lead to broader health improvements without overwhelming your system.
HELLO NEETIKA,
Understand your body -likely kapha-vata imbalance due to weight gain, tiredness, depression, hairfall -ama(toxins) accumulation is also high- seen in fatigue and frequent illness
DIET GOAL= reduce kapha, detox ama, support vata -warm, light, cooked food- avoid raw, cold, oily, fried, dairy-heavy items
IDEAL MEALS -moong dal khichdi with spices-jeera, turmeric, ginger -steamed veggies with ghee + rock salt -herbal soups
AVOID -curd, banana, fried food, white sugar, wheat heavy meals
USE -TRIPHALA at night= 1 tsp with warm water =helps detox, support bowel health -lukewarm water with lemon + honey in morning
INTERNALLY
1) FOR WEIGHT LOSS AND METABOLISM BOOST -Medohara guggulu= 1 tab twice daily after meals -Triphala churna= 1 tsp at bedtime with warm water
PURPOSE -reduce kapha, burns fat, supports digestion
2) FOR MENOPAUSAL SYMPTOMS AND HORMONAL BALANCE -Ashokarishta= 20 ml with equal water twice daily after meals -Shatavari churna= 1/2 tsp with warm milk morning and night
PURPOSE -manages hot flashes, mood swings, and irregular cycles -nourishes reproductive system and balances hormones
3) FOR HAIRFALL AND STRENGTH -Bhringaraj churna= 1/2 tsp with honey once daily in morning -Brahmi amla hair oil= massage scalp 3 times/week before washing
PURPOSE -strengthens hair roots, reduces hairfall -calms mind, improves scalp circulation
4) FOR MOOD SWINGS, FATIGUE AND SLEEP -Brahmi vati= 1 tab morning and night after meals
PURPOSE -boosts energy, calms nervous system -helps with emotional balance and restful sleep
LIFESTYLE DAILY ROUTINE -wake up by 7 am -pranayam= anulom vilom, bhramari= 10 min daily -walk 30-40 min daily - warm bath + oil massage with sesame oil -sleep by 10 PM
AVOID -daytime naps -overeating -late night screen time
MIND-BODY SUPPORT -Meditation= 10 mins daily -Support system= talk to close friends or therapist for emotional support
THANK YOU
DR. HEMANSHU MEHTA
