Ashwagandha churna + Shatavari churna- 1/2 tsp each with warm milk at night Shankapuspi churna 1/3 tsp with warm water twice daily Dashamoola aristha 4 tsp -0- 4 tsp with equal amounts of water after meals
Start with - 1. Shatavari Tablet: 1 tab twice daily after meals with warm water 2. Ashwagandha Churna: 1 tsp twice daily before meals with warm milk. 3. Tab Shallaki: 1 tablet twice daily after food 4. Ushirasava 15ml-0-15ml with 15ml water after food 5. Sandhilin liniment for local application
External Therapies Abhyanga Massage: Warm sesame oil (with Ashwagandha) full-body massage, focus on hips/knees/thighs, 3x/week, shower after 30 mins.
Diet Tips Meals: 3/day—khichdi, mung dal soup, steamed veggies (bitter gourd, greens), fruits (apples, pears), 1 tsp ghee/meal. Snacks: Almonds, fennel/cumin tea. Avoid: Cold drinks, excess dairy, fried/spicy foods, sugar. Hydration: 8 glasses warm water; licorice tea.
Lifestyle Exercise: 30 mins daily—gentle yoga (Surya Namaskar 6-12 rounds), walking. Relax: 10 mins pranayama/meditation morning/evening. Sleep: 7-8 hours, early bedtime.
Regards Dr Gursimran Jeet Singh MD Panchakarma
Start in Brahmi vati 1-0-1 Ashwagandha capsule 0-0-1 Shankapuspi churna 1/2-0-1/2 tsp Shatavari churna 1/2-0-1/2 with warm milk Saraswathi aristha 20-0-20 ml with equal water Practice pranayama meditation Do regular walking
Start with Cap. Evanova 1-0-1 after food with water Brahmi vati 1-0-1 after food with water Shatavari tablet 1-0-0 after food with water. Do pranayam lom -vilom bhastrika bhamri 5-10mins daily twice Learn Rajyoga meditation and practice daily. Do brisk walking atleast 30 mins daily. Lightly massage your head with Brahmi oil twice weekly Do Nasya with Brahmi grith 2 drops in both nostril once daily.
1.Ashokarishta 20 ml with 20 ml water twice daily after meals 2.Shatavari Churna 1 tsp twice daily with warm milk after meals 3.Punarnava Mandura 2 tab twice daily with water after meals 4.Brahmi ghrita 1/2 tsp at bedtime with warm milk
Lifestyle & Diet Tips - Favor warm, nourishing meals: ghee, sesame, dates, moong dal, and seasonal vegetables. - Avoid spicy, sour, and dry foods that aggravate Vata-Pitta. - Practice gentle yoga, Bhramari, and Sheetali pranayama to cool and calm.
Emotional & Sleep Support - Create a cooling bedtime ritual: foot massage, Brahmi tea, soft music. - Use rose, vetiver, or lavender oils in diffuser or bath. - Journaling or gentle chanting can help release emotional tension.
During menopause, the body’s natural transition often brings various physiological changes, and Ayurveda offers supportive approaches that can be considered to ease these symptoms. Addressing hot flashes, joint pain, and anxiety involves understanding the imbalance of doshas prevalent during this phase. Typically, Vata dosha tends to increase, which can contribute to anxiety and joint discomfort, while the hormonal changes can exacerbate Pitta, leading to hot flashes.
First, let’s address the hot flashes. Incorporating cooling and hydrating foods into your diet, such as cucumber, watermelon, and coconut water, can mitigate heat. In terms of spices, favor cooling agents like fennel and coriander. Also, avoid intake of hot, spicy, or sour foods which can increase Pitta dosha. Consuming 1-2 glasses of freshly extracted aloe vera juice daily can also provide relief.
For joint pain, warming and lubricating approaches like daily self-massage (abhyanga) with warm sesame or Mahanarayan oil can nurture Vata and promote circulation. It is ideal to massage in the morning before a warm bath. Include ghee in your diet, as it is nourishing and helps soothe Vata dosha. Herbal supplements such as Ashwagandha can also be considered for their adaptogenic properties, promoting muscle strength and joint vitality.
Anxiety may be relieved through practices promoting calmness and grounding. Meditation, gentle yoga, and breathing exercises like Anulom-Vilom can balance the mind. It’s beneficial to maintain a consistent sleep schedule, and incorporating a warm, spiced milk with nutmeg before bedtime can promote sound sleep.
Finally, it’s essential to listen to your body’s needs, rest when required, and stay hydrated. Consult with an Ayurvedic professional for personalized guidance, especially if symptoms persist or worsen, to ensure a comprehensive and safe approach.
HELLO
Menopause is the natural stopping of menstruation, usually around 45-55 years. It happens because the ovaries gradually reduce production of hormones (estrogen and progesterone)
When these hormones decline, the whole body’s balance changes. In Ayurveda, this is seen as -Vata dosha= becoming too strong-> dryness, joint pain, insomnia, anxiety -Pitta dosha= getting irritated-> hot flashes, irritability, anger, sweating -Kapha dosha= becoming weak-> lack of stability, weakness, tiredness This natural change is not a disease, but if the body is unbalanced, symptoms can become severe- as in your case
TREATMENT GOALS -balance vata and pitta dosha -rejuvenate and nourish the body tissues -calm the mind and nervous system -relieve specific symptoms - hot flashes, joint pain, anxiety -prevent long term complications such as osteoporosis, heart disease, and insomnia
INTERNAL MEDICATIONS
FOR HORMONAL BALANCE AND COOLING FOR HOT FLASHES
-SHATAVARI CHURNA= 1 tsp with warm milk after meals twice daily for 3 months
-ASHOKARISHTA= 2 tsp with equal water after meals for 3 months
FOR JOINT PAIN AND BODY STIFFNESS
-DASHMOOLA KASHAYA= 20 ml twice daily before meals with warm water for 3 months
-YOGARAJ GUGGULU= 1 tab twice daily after meals for 3 months
FOR ANXIETY, INSOMNIA, MOOD SWINGS
-MANASMITRA VATAKAM= 1 tab at bedtime with milk for 2 months
- JATAMANSI CHURNA= 1/2 tsp at night with milk for 2 months
FOR REJUVENATION AND STRENGTH
-ASHWAGADHA AVALEHA= 1 tsp with milk at night
-CHYAWANPRASHA= 1 tsp every morning
EXTERNAL TREATMENT
1) OIL MASSAGE= BALA TAILA -warm oil gently massaged over body, especially joints and spine for 15-20 min daily before bath =reduces vata, stiffness,dryness, improves sleep
2) STEAM THERAPY= after oil massage, mild steam helps open pores and remove stiffess
LIFESTYLE CHANGES -wake up early calmly- no rushing -maintain regular meal and sleep times -avoid excessive physical or emotional stress -massage your feet and scalp with sesame oil before sleep -take warm showers, avoid cold exposure -spend time in nature- evening walk, gardening, or meditation
YOGA ASANAS -tadasana -trikonasana -vrikshasana -baddhakonasana -bhujangasana -pawamuktasaa -setu badhasana =maintains flexibility, improve bone strength, reduce stiffness
PRANAYAM -Sheetali and sheetkari= for hot flashes -Anulom vilom= balances mind and hormones -Bhramari= reduces anxiety and promotes calm sleep -Nadi sodhana= cleanses and rejuvenates subtle channels
DIET -warm, freshly prepared food -cow’s milk with a pinch of turmeric or cardamom -ghee,sesame oil ,coconut oil - whole grains=rice, wheat, oats,ragi - pulses= green gram, lentils well cooked - vegetables= leafy greens, pumpkin, bottle gourd, carrots, beets -fruits= pomegranate, grapes, apple, figs, dates, banana (ripe) -spices in moderation = cumin, coriander, fennel ,cardamom
AVOID -spicy, fried, sour, or salty foods -excess tea, coffee,alcohol -cold, stale, or dry foods -white sugar, and processed foods
HOME REMEDIES -Aloe vera juice= 2 tbsp daily= cooling and hormonal balance -Flaxseed powder 1 tsp daily= natural phytoestrogen -Sesame seeds 1 tsp roasted = calcium and hormone support -Pomegranate juice= reduces heat and supports heart health -coconut water= natural coolant for hot flashes
Menopause is a transition not a disease. The goal is to support the body and mind through balance
DO FOLLOW
HOPE THIS MIGHT BE HELPFUL
THANK YOU
DR. MAITRI ACHARYA
