पेरिमेनोपॉज के दौरान जोड़ों के दर्द और कम ऊर्जा का प्रबंधन कैसे करें? - #47755

1. Ashokarishta – 15 ml twice daily after meals with equal quantity of lukewarm water Balances hormones, supports perimenopause, reduces fatigue 2. Ashwagandha (500 mg capsule/tablet) – Once daily after breakfast Improves energy, muscle strength, stress tolerance, bone health 3. Shatavari Churna – 5 g once daily with warm milk (or lukewarm water if milk not tolerated) Rasayana for women, supports hormones, bones, and joints 4. Gokshuradi Guggulu – 2 tablets twice daily after meals Reduces joint pain, stiffness, inflammation, supports metabolism 5. Mahanarayan Taila – External application Gentle warm oil massage over affected joints and lower back once daily, followed by warm bath Dietary Advice Prefer warm, freshly cooked meals Include: Sesame seeds, soaked almonds (5–6 daily) Cow’s ghee (1–2 tsp/day) Moong dal, red rice, millet, barley Steamed vegetables (lauki, tori, carrot, pumpkin) Reduce: Cold, raw, fermented foods Excess sugar, refined flour, bakery items Curd at night Drink warm water or cumin–fennel infused water during the day Lifestyle & Exercise Daily walking 30–40 minutes (moderate pace) Restart strength training slowly (2–3 days/week, light weights) Gentle yoga: Tadasana, Vajrasana, Bhujangasana, Setu Bandhasana Abhyanga (oil massage) 3–4 times/week Sleep by 10–10:30 PM Practice pranayama: Anulom Vilom & Bhramari (10 minutes daily) Notes Avoid overexertion Maintain regular meal timings Review after 4–6 weeks for dose adjustment