How to support my body during perimenopause - #26598

Hello Zulfiya

Thank you for your clear and thoughtful question. Ayurveda offers a holistic and effective way to manage perimenopause naturally, without relying on synthetic hormone therapy. We are here to help you out for managing perimenopausal symptoms gracefully 😊

** Ayurvedic Perspective on Perimenopause**

As estrogen begins to decline, Vata increases, and if aggravated, it can cause dryness, anxiety, irregular periods, sleep issues, etc. The goal is to nourish and stabilize Vata, while keeping Pitta balanced (to avoid hot flashes, anger, etc.).

✅ AYURVEDIC PLAN FOR PERIMENOPAUSE ✅ Internal Medicine

1 Shatavari kalp 1 tsp-0- 1 tsp with warm milk twice daily (It is Phytoestrogenic, supports hormones and reduces dryness, fatigue) 2 Ashokarishta 15ml-0-15ml after food ( Helps regulate cycles, controls excessive bleeding if present) 3.Drakshadi Avaleha 1 tsp l with water at night (Cools Pitta, supports sleep and mood)

4. Balamoola ksheerapaka - take 5 gm of bala choorna in 100ml water and 100ml milk boil and reduce to 100ml and take in morning empty stomach (. This will help you to manage all symptom)

✅DIET MODIFICATION

✅Include: soups, stews, ghee, milk, dates Seeds: sesame, flax, pumpkin (natural hormone regulators) Cooked greens, beetroot, carrot, bottle gourd Herbal teas: Shatavari + Brahmi + Licorice

❌Avoid Cold, dry, processed foods Coffee, carbonated drinks, red meat Skipping meals or irregular eating

✅LIFESTYLE MODIFICATION

👉Abhyanga ( you can do weekly once oil massage with sesame oil or Bala Ashwagandha oil) Grounds Vata, improves sleep, calms nerves 👉Gentle Yoga (pls not intense workouts) Helps with circulation, mood, and hormonal balance 👉Bhramari and Nadi Shodhana Pranayama Calms mind and balances hormonal axis 👉Daily 15-min sunlight exposure Natural hormonal regulator, supports Vitamin D

Continue this regimen for 3–6 months, then we will review as per symptoms.

✅ Yes, It’s Absolutely Possible

You can gracefully transition through perimenopause without synthetic hormones. Wish you a Good health 😊

Warm Regards Dr Snehal Vidhate

Don’t worry Zulfiya, Start taking these medications, 1.Ashokarishta 20ml with equal amount of Lukewarm water just after having meal twice in a day. 2.shatavari choorna 1tsf B.d.with lukewarm milk. Follow up after 1 month… *Along with these medications include Meditation, yoga, pranayam in your daily routine. TAKE CARE😊

Hello Zulfiya, You can start with Cap. Evanova 1-0-1 after food with water Shatavari ghanvati 1-0-1 after food with water Brisk walking atleast 30 mins daily Do pranayam lom -vilom kapalbhatti bhastrika bhamri 5-10mins daily twice. Learn Rajyoga meditation and practice daily, help calm your mind and prevents mood swings. Include seasonal fruits and seasonal vegetables in your diet. Include dryfruits like pistachio, walnuts, almonds in your diet.

Yes Ayurved Protocol help you. Avoid spicy, oily and processed food. Regular exercise and meditation. Increase intake of raw vegetables and fruits. Tab.Shatavari 2-0-2 Tab.Menosen 2-0-2

Dear Zulfiya,

Good morning, and thank you for reaching out so openly. Yes it is absolutely possible to manage perimenopause naturally, especially when you’re tuned into your body as you already seem to be. Ayurveda sees this stage not as a disease but as a natural transition like the graceful evening of a long, active day.

At around 47, your body is slowly moving from Pitta dominance toward Vata, and this brings changes not just in hormones but in energy, emotions, and even digestion and sleep. The irregularity in your cycles is one of the earliest signs of this shift. What’s important now is to support this transition gently, without forcing or suppressing anything which is where Ayurveda shines.

Let’s understand a few simple things first.

What’s happening in your body?

Perimenopause is a time when your ovaries start reducing estrogen and progesterone. This natural hormonal decline can make your cycles irregular. In Ayurveda, Artava Kshaya (reduced reproductive tissue function) happens due to increasing Vata, especially when Pitta has been high for many years.

Right now, your goal should be: • Balancing Vata (to maintain stability, sleep, and mental calm) • Cooling Pitta (to prevent hot flashes, mood swings, etc. before they even begin) • Supporting Shukra Dhatu (the reproductive tissue, even post-menopause, nourishes vitality)

Step-by-step Ayurvedic Approach:

1. Ama Pachana – Clean up toxins gently

Even if you’re not showing any obvious digestive issues, minor undigested toxins (Ama) can interfere with hormonal balance. • Start your day with:

Warm water with 1 pinch of dry ginger + cumin seeds (let it steep 5 min) • Take for 5–7 days: • Avipattikar Churna – 1 tsp with warm water at bedtime (to clear mild pitta-ama) • Hingvashtaka Churna – ¼ tsp with ghee, before lunch and dinner (to regulate digestion)

2. Internal Medications (after Ama Pachana)

From Day 6–7 onwards, start rejuvenating herbs that: • Support hormonal harmony • Nourish the reproductive tissues • Calm Vata and Pitta

•	Shatavari Kalpa – 1 tsp with warm milk, morning and night

(Deeply nourishing to Shukra dhatu and helps hormonal modulation) • Ashokarishta – 15 ml + equal warm water, after lunch and dinner (Regulates cycles and supports uterine health) • Brahmi Vati – 1 tab at bedtime with warm water (Calms overactive nervous system and aids restful sleep)

(These are gentle and age-appropriate. You can source all of them easily in India or from trusted Ayurveda pharmacies online.)

Diet Tips: • Favor warm, cooked foods — soups, lightly spiced vegetables, well-cooked grains • Add ghee and sesame oil to meals – they nourish Vata and hormones • Reduce raw, cold, or dry foods • Avoid too much coffee, sour curd, spicy pickles, and overly processed snacks • Include dates, soaked almonds, sesame seeds, pumpkin seeds (natural hormone-supportive foods)

Lifestyle Practices: • Abhyanga (oil massage) 2–3 times/week with warm sesame oil before bath – balances Vata, relieves dryness and mental fatigue • Evening routine – dim lights after sunset, no screens for 30–60 mins before sleep • Meditation or slow breathing for 10 mins before bed this calms hormonal triggers • Walk gently after meals, and aim for a grounding sleep routine (10 pm bedtime ideal)

Best Timing for Remedies: • Morning: Ginger-cumin water + Shatavari Kalpa • After meals: Ashokarishta • Bedtime: Brahmi Vati + light warm milk with nutmeg or a pinch of cardamom

Investigations (if not done already): • FSH, LH, Estradiol (to assess transition stage) • Thyroid profile (TSH, T3, T4 – sometimes gets affected in perimenopause) • CBC, Vitamin D3, B12 (nutrient backup check) • Bone density scan (if you’ve had any joint stiffness)

You’re doing the right thing by listening to your body early. With the right nourishment and balance, Ayurveda can help you move into menopause not with discomfort, but with grace, strength, and confidence.

Take this as a sacred transition a new chapter where your body calls for gentleness, not pressure.

Warm regards, Dr. Karthika

1) Shatavari leha -1tsf before food 2 times with warm milk 2) pushyanuga churna -2 gm+laghumalini vasant rasa-500mg + svarnamakshika bhasma- 100 mg+ pravala pishti-100 mg after food 2 times with water

Diet and Lifestyle

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.

HIE ZULFIYA EVERY FEMALE SUFFERS THIS SCENARIO IF PREMENOPAUSE CONDITION…DNT WOORY YOU ARE DEFINITELY BENIFITS THROUGH AYURVEDA… DO FOLLOW:-

DIVYA NARIKANTI TAB=2-2 TAB BEFORE MEAL TWICE DAILY

DIVYA SHATAVAR CHURNA 100GM

1 TSP WITH MILK AT NIGHT TIME…

AVOID SPICY/JUNK/PROCESSED FOOD

DO REGULAR YOGA AND PRANAYAM=BUTTERFLY ASANA/VAZRASANA CAN HELP TO IMPROVE YOUR HORMONAL HEALTH…

Don’t worry just take Rx. Chandrprabha Vati 1-0-1 Shatavari Powder 1/2 tsf with warm water

avoid spicy and oily food

Good morning Zulfiya, Regarding your question, yes it is completely possible to manage this condition with ayurveda. Ayurveda focuses on the root cause of disease and complete overall well being of the patient rather than simply suppressing the symptoms. Treatment - 1. Ashokaristha -30ml with 30 ml water twice a day after meal 2.Stri rasayan vati-1-0-1 after meal 3. Shatavari churna - 1tsp with milk at bedtime Diet- 1.Avoid spicy,oily or fast food, colddrink, icecreams especially during periods 2. Take nutritious diet including - green leafy vegetables, fruits,milk and dryfruits. Yoga - Practice anulom vilom,malasan. Lifestyle - Walking for atleast 20mins a day Abhyanga - Massage your foot with Bala tel. Stress management -Through meditation, walking, journaling Follow these and don’t hesitate to reach out for any further query. Take care Zulfiya Regards, Dr.Anupriya