How to manage perimenopause symptoms? - #26147

You can take cap. Evanova 1-0-1 after food with water Brahmi vati 1-0-1 after food with water Since metabolism also gets changed, becomes slower at this stage, easy weight gain occurs You will have to follow low calorie diet. Brisk walking atleast 30 mins daily. Do pranayam lom -vilom bhastrika bhamri kapalbhati daily 5-10 minutes twice.

Don’t worry, Along with these include Meditation and pranayam in your daily routine…

Hi avoid spicy masala foods, pickles,junk foods Add more fruits cooling to body. Do pranayama, sethubandhasana pavamuktasana ushtarasana suryanamaskara. Guluchyadi kashayam 15ml twice daily before food diluted with 45ml Luke warm water Saribadyasava 30 ml twice daily after food Woman fourt plus powder 1-2 tsp with milk Pancharavindachoornam1-2 tsp with milk at night Stay hydrated Do full body workouts Thankyou

Hello sen , You’re 43 and entering the perimenopausal phase, which is a natural transition but can cause significant hormonal shifts irregular periods, weight gain, mood changes, fatigue, and changes in metabolism. Despite your healthy lifestyle with yoga and home-cooked food, these changes occur due to gradual depletion of estrogen and ojas (vital essence), along with Vata and Pitta aggravation.

In Ayurveda, this stage is called “Rajo-nivritti avastha”, and it needs gentle balancing, nourishment, and hormonal rhythm restoration — not suppression.

Internal medication (8 weeks minimum):

Sukumaram Kashayam – 15 ml with 45 ml warm water before food, twice daily Ashokarishta – 20 ml + 20 ml water after meals twice daily (to regulate periods and tone uterus) Shatavari Gulam – 1 tsp with warm milk at bedtime (improves estrogenic support, calms system) Ashwagandha Churna – ½ tsp with milk in the morning (for strength, mood, and metabolism) Punarnavadi Mandooram – 1 tablet twice daily if fatigue or water retention is present

2. External Therapies : Abhyanga – Full body massage 3–4 times/week with Ksheerabala Taila or Dhanwantaram Taila Nasyam – Anu Tailam 2 drops in each nostril every morning (after tongue cleaning and oil pulling) Basti – Monthly Matra Basti (medicated oil enema) if constipation, dryness, or Vata symptoms are strong

Cow ghee, warm soups, cooked greens, beetroot, sesame seeds Cooked moong dal, red rice, barley Turmeric, jeera, methi, and coriander in meals Dates, figs, raisins (soaked overnight) Herbal tea: Shatavari + Licorice + Dry ginger

Cold foods, carbonated drinks, excess raw food Excessive sour/spicy foods (disturbs Pitta) White sugar, maida, bakery foods Late meals and irregular timings Alcohol frequency should be minimal during this phase

Practice Bhramari and Nadi Shodhana pranayama every morning Yoga poses like Paschimottanasana, Supta Baddha Konasana, Viparita Karani are ideal Maintain strict sleep hygiene asleep by 10:30 PM Stay emotionally connected and reduce screen exposure after sunset

Tests (If Not Done): Serum FSH & LH Estradiol TSH Vitamin D3 HbA1c (to monitor metabolism)

You don’t need to fear menopause. It is a second spring when supported well. With Ayurvedic rhythm, nourishment, and a little structure your hormones can settle smoothly, your weight can rebalance, and your energy can be restored.

If you have any doubts, you can contact me. Take care, Regards, Dr. Karthika

Simple Remedies

1. Take 4gm of powders of Ashwagandha, Asparagous recemosus(shatavari) Tinospora cordifolia(giloy) , fenugreek, Saraca indica.

2. Take triphala, Asparagus recemosus, Saraca indica and Tribulus terrestris.

pishti-100mg

Diet and Lifestyle

ment, Rasayana,

Pathya: Nutritious food, milk and ghee, carrot, wheat grass juice, soya protein, meat soup, fish, cod liver oil, seafood, green vegetables-methi,spinach, green onions, exercise, weight bearing exercise especially walking and climbing stairs.

Apathya: Kashaya, Amla, Lavana rasa, abhishyandi, Vidahi Ahara.

In pre menopause follow guidelines and management:-

Divya nari kanti tab=2-2 tab before meal twice daily

DASHMOOLARIST=3-3 tsp twice daily after meal with same amount of water

Do yoga=konsana/TITLIASNA/vazrasana/kapalbhati/anulom vilom bhramri Pranayam…

AVOID sour/fermented/packed food

You can cured eaisly

Hello

Firstly avoid oil fried items, processed foods, carbonate juices, coffee and tea, sweet,

Try to take vegetables and green leafy vegetables Avoid rice in night time. Increase vegetables and pulses and cereals portion in meal. Finish your dinner within 7:30 p.m. No fruit juice only can fruits.

Take soya milk without sugar weekly twice for 2 weeks then continue for one month weekly one time better to take soya milk without sugar.

1) tab menosan 1-0-1 after food 2) cap stresscom 1-0-1 after food

Everyday walk at least 30-45 minutes.

Do meditation for 10 to 15 minutes everyday by chanting Om Mantra.

The symptoms will reduce within 15 days. If any doubt consult me.

Thank you

Perimenopause period is in around menopause. It usually starts at 40 and may last for 4-10 years.

Perimenopausal period may vary depending on hereditary factors, nature, body constitution, mental status, stress levels, working condition, country of residence etc.

Advice -Active lifestyle, exercise, hobbies

Engage yourself in one or the other activity to keep yourself busy. By this, your body and mind will be engaged, which is very important for physical and mental health. Reading books, social service, interaction with family and friends, listening to music, mind games with family members or members of ladies club etc. are few of the ways to keep the mind occupied.

Visit to religious centers (according to ones liking), early morning walk for 15-20 minutes, outdoor games, charitable works.

oil massage everyday especially foot massage with sesame oil

Avoid alcohol

Recommended diet

A diet rich in calcium green leafy vegetables, cabbage, soya food, lady finger, beans, almonds, sesame seeds, flax seed. garlic, basil

A diet rich in iron- cooked beans, cereals, pumpkin seed, carrot, dates, sesame seed, chickpeas, peanuts, pecans, walnuts, pistachios, roasted almonds, roasted cashews, or sunflower seeds, raisins, peaches, or prunes, spinach, bread, A variety of fruits and vegetables.

Include a teaspoon of ghee in diet. It promotes memory and concentration.

Foods to avoid

Avoid high amounts of fried foods, oils.

Avoid excess salt intake.

Avoid sugar, if you can.

If you are suffering from hot flashes, avoid excess spicy foods and coffee.

Ayurvedic medicines which will help you to manage the symptoms and get rid of perimenopause

Tab Chandraprabha vati 2 tablet 2 times a day before food

Ashokaristha 20 ml with 100 ml water 2 times a day after food

Praval panchamrit tab 1 tablet 2 times a day after food

Hi sen This is Dr Vinayak as considering your problem…as already know perimenopause symptoms… Only life style changes is more then enough to balance bcz it is completely stop by at the age of 45 yrs

* Have proper sleep… * Do exercise and yoga

Rx- varunadi kashaya 10ml twice before food. Chandraprabha vati 1-0-1after food

Perimenopause marks a transition and can come with various symptoms influenced by doshic imbalances in Ayurveda. Based on your lifestyle and symptoms, vata and pitta doshas might need balance. Your irregular periods and weight gain indicate these imbalances. To begin with, focus on regularizing your meals. Eating at the same times each day supports agni, or digestive fire, crucial for maintaining metabolism. Opt for warm, cooked foods that are easier on digestion. Include grounding foods like whole grains (oats, rice) and cooked veggies (squash, sweet potatoes). Reduce raw and cold foods which might aggravate vata.

Your yoga practice can be adjusted to include more calming poses and breathing exercises like Nadi Shodhana (alternate nostril breathing) which helps in balancing the nervous system and reducing stress hormones, a hidden factor sometimes in weight gain. As for lifestyle tips, ensure at least 7-8 hours of restful sleep; this supports hormonal balance. Regularize sleep patterns by going to bed and waking up around the same time daily.

Consume herbs like Ashwagandha or Shatavari, traditionally known to support hormonal balance. Shatavari, in specific, helps balance heat in the body due to its cooling properties. Deal with emotions directly—journaling or meditating helps. Avoid excessive alcohol, as it impacts liver function crucial in hormonal regulation.

You may also consider a regular Abhyanga, a self-massage with warm sesame oil, which is calming and helps promote circulation. However, if excessive fatigue, mood swings or other intense symptoms occur, it’s wise to consult an Ayurvedic practitioner or seek medical advice, ensuring you’re on the right track.

Perimenopause involves a variety of symptoms due to shifting hormones, and managing it requires a focus on balancing doshas and supporting your body’s changes. Given your symptoms, we want to prioritize stabilizing vata and pitta doshas, which often fluctuate during this phase of life.

Start with diet, emphasizing warm, cooked foods that are nourishing and easy to digest. Incorporate foods like ghee, whole grains, root vegetables, and sesame seeds to bolster agni and pacify vata. Limit cold, raw foods and avoid excessively spicy foods to balance pitta.

Herbal support can be beneficial. Consider using Ashwagandha for its adaptogenic properties, which help in managing stress and energy levels. A decoction of Shatavari is also recommended, supporting hormonal balance and reproductive health.

Since you practice yoga, focus on gentle poses like forward bends and warriors that enhance relaxation and stability. Regular pranayama, especially Nadi Shodhana and cooling breaths, can help maintain emotional balance.

Stay hydrated but moderate alcohol intake, as it can disrupt natural hormone metabolism. Keeping regular sleep patterns can also help in calming the mind and rejuvenating the body’s systems.

Since this condition relates to hormonal changes, it’s crucial to keep in touch with your healthcare provider. Regular check-ups can ensure there are no other underlying conditions affecting your health, and it avoids complications. If symptoms change or worsen, seek medical advice to properly address concerns.

HELLO SEN,

Perimenopause is a natural phase, and managing it with ayurvedic approach can be very effective- especially since you’re already practicing yoga and eating home-cooked meals.

Perimenopausal is usually associated with vata and pitta imbalances, leading to symptoms such as -irregular periods -weight gain -hot flashes -mood swings -insomnia or fatigue -vaginal dryness

DIETARU GUIDELINES

1) FAVOUR WARM, NOURISHING FOODS -cooked vegetables , khichdi, soups or porridge -include ghee, olive oil, sesame oil-helps balance vata

2) HORMONE BALANCING HERBS AND SPICES -Turmeric= anti inflammatory -Fenugreek=balance estrogen -Shatavari= top ayurvedic herb for female hormone balance -Ashwagandha= adaptogen, supports adrenals and mood

3) LIMIT OR AVOID -cold,raw or dry foods- they aggravate vata -caffeine , processed sugar, excess alcohol -too much spicy or sour foods -aggravates pita

4) HELPFUL ADDITIONS -soaked almonds and walnuts daily -herbal teas= licorice root tea, fennel tea, or cumin coriander fennel tea -add flaxseeds -phytoestrogens

LIFESTYLE

1) DAILY ROUTINE -wake up early -oil massage with warm sesame oil -gentle yoga and pranayam-nadi sodhana, bhramari -meditation=5-10 min to reduce cortisol and stress

2) SLEEP HYGIENE -go to bed before 10 pm -avoid screens 1 hour before bed -warm turmeric milk with nutmeg helps sleep

3) ALCOHOL -occaional is okay, but reduce frequency

AYURVEDIC FORMULATION FOR PERIMENOPAUSAL

-SHATAVARI= 3 parts- hormonal balace, uterine support, cooling -ASHWAGANDHA= 2 parts- reduces stress, supports energy and thyroid -LODHRA= 2 parts- regulates menstruation, tones uterus -BALA= 1.5 parts- strengthens reproductive tissue, anti-vata -YASHTIMADHU= 1 part- soothes dryness, balances pitta -GUDUCHI= 1 part- detox, supports immunity and liver -TRIPHALA= 1 part- digestion, mild detox, prevents weight gain -DASHMOOLA= 1 part-deep vata balancing relieves fatigue and joint issues

ADD 1/2 part of praval pishti if experiencing hot flashes, night sweats or insomnia

take 1/2 tsp daily twice with warm milk in morning and before bed

ADDITIONAL SUGGESTIONS

DETOX= A gentle seasonal cleanse or panchakarma can balance hormones and improve metabolism

MONITOR THYROID= hypothyroidism can mimic or worsen menopause symptoms.

DAILY WALK = 30-45 minutes after dinner

THANK YOU

DR. HEMANSHU MEHTA