Navigating Peri-/Menopause with Ayurveda
The female body is truly a marvel of transformation. While I navigated the challenges of endometriosis in my 30s and underwent a breast surgery two years ago, I believed I had encountered my share of feminine health trials. Yet, now in my late 40s, I'm experiencing what I recognize as the great metamorphosis— the ascension into the "queendom" years called Menopause.
Perhaps you recognize some of these symptoms:
Hot flashes that arrive uninvited
Brain fog and moments of forgetfulness
A metabolism that seems to follow new rules
Diminished drive and libido
More hot flashes (because more is more...)
Mood swings
Joints that ache for no apparent reason
Thinning hair
Muscle loss
The unmistakable "menobelly"—the body begins storing extra fat as metabolism slows
If you're nodding in recognition, you are not alone. Most importantly, Peri-/Menopause is not an illness or a reason to get sad. It is just another step in the journey of a femme, it should be celebrated as it is really the great initiation in women’s life. It personally feels very freeing.
Beyond these challenges—what might appear as losses—I've discovered unexpected gifts:
A newfound carefreeness about matters that would have caused significant distress in my 30s
A deeper knowledge of self and a queenly confidence, despite my graying hair and forgotten pedicure appointments
A strengthened connection to my feminine essence—an indescribable bond with my inner divinity
Appreciation for life's simple pleasures
Freedom from perfectionism while still valuing personal presentation, beauty and style
Peace with not being universally liked or seen
Recognition of my accomplishments, even when they don't align with patriarchal definitions of success
Courage to establish boundaries when needed
“I've noticed wellness practices that served me well in my early 40s no longer provide the same benefits. This makes perfect sense through an Ayurvedic lens.”
The Ayurvedic Perspective on Midlife Changes
I've noticed wellness practices that served me well in my early 40s no longer provide the same benefits. This makes perfect sense through an Ayurvedic lens.
From an Ayurvedic perspective, midlife ushers us into the Vata stage of life—dominated by air and space elements. This shift manifests in perimenopausal symptoms as estrogen and progesterone levels fluctuate dramatically, while cortisol levels might increase, creating what many practitioners call the "chaos zone."
Additionally, diminished collagen production results in less supple skin, more visible lines, and for some, noticeable hair thinning.
In short, the increase of vata will shift the flow patterns in our bodies, and decrease agni – our capacity to digest and metabolize – and ojas – our vitality. Our bodily tissues will exhibit more qualities of light, dry Vata, even when we do not have a Vata constitution.
When vata increases, most likely the other doshas will increase as well. Therefore it is crucial to firstly tend to balancing vata with much more attention and care.
Essentially, we're losing our vital juiciness—but Ayurveda offers ways to restore it.
Reclaiming Our Essence Through Cultivating Ojas
In Ayurveda, we work with the concept of ojas—an essential elixir present in every cell, with Vedic texts specifically noting eight drops housed in the heart center. Ojas represents the essence of Kapha dosha, associated with our body's strength, structure, and stability. It's the culmination of our metabolic fire and the transformative processes occurring in each tissue layer (the dhatus).
Ojas carries many Kapha qualities: unctuousness, juiciness, heavy, stable, solid, smooth, sweet and soft. From an Ayurvedic perspective, nurturing our ojas becomes increasingly important with age—the earlier we begin, the better. For those reading this in your 30s, take note: ojas is intimately connected with resilience and immune function. So it is worthwhile to start early on living holistically with Ayurvedic principles.
Photos by Laura Wencker
My Non-Negotiable Practices for Boosting Ojas
So how do we boost Ojas? The following practices have become essential in my routine to maintain my vitality and enhance ojas. While I incorporated some of these points already a decade ago, I now realize they've become non-negotiable:
Abhyanga: Twice weekly Ayurvedic self-massage with medicated oils is essential. Since hormones are constructed from lipids, this practice serves multiple purposes. It soothes the nervous system, thus calming Vata dosha that is the culprit for many peri-/menopausal symptoms.
Honoring Digestive Fire: I eat at specific times, mostly warm foods, keeping the raw foods at lunch time—breakfast between 8-9 am, lunch between 11 am-2 pm, and dinner before 7 pm. My largest meal is at midday and lightest in the evening, which improves energy levels and sleep quality.
Warming Foods and Spices: As the Vata life stage increases dryness and cold in the body, I incorporate warming foods and spices daily. Avoid eating a bowl of salad at lunch when trying to address the menobelly. Warming foods will relax your nervous system and help in regaining a normal body weight. I also think we need to start embracing our natural curves.
Intermittent Evening Fasting: I practice this only twice weekly. PLEASE avoid complete fasting for extended periods of time, as it can diminish digestive fire and backfire, so moderation is key.
Protein-Rich Diet: I've increased protein intake through lentils, beans, fresh cheese, white meats like fish and chicken. Bean soups and lentil soups in rotation. A stash of lentil spreads on gluten-free buckwheat bread works well for me.
Homemade Treats: I've replaced commercial organic pastries with homemade ojas-building energy balls made with ojas-building foods like: dates, walnuts, shatavari, rose, ghee, and dark chocolate.
Stress Reduction: Perhaps most importantly, I've stopped participating in the culture of chronic busyness. I look at my emails once a day. Then I close the program for several hours. I put my phone on "do not disturb" mode for several hours a day, to be able to focus on the essential. Also start to walks slowly like a queen would…
Balanced Movement: I engage in restorative Katonah yoga, strengthening Pilates, and weight training rather than depleting jogging exercise or Power Yoga.
Regular Sweating: Monthly infrared sauna sessions have become my cleansing ritual, especially important when menstruation becomes irregular or ceases. It is vital to dedicate one day in the month for self-care practices such as the above-mentioned Abhyanga to detox your body.
Medical Partnership: Regular laboratory work is essential. Understanding your body's chemistry during transition allows you to develop protocols with your doctor, whether involving plant-based hormones or HRT.
Targeted Supplementation with Ayurveda Herbs: Herbal allies from the Ayurvedic pharmacy can alleviate some of the symptoms and support during transition: Shatavari, ashwagandha, ashoka and brahmi are just a few. Please note, do not self-medicate—these herbs should only be taken with the guidance of an experienced Ayurvedic practitioner.
4 Simple Steps to Begin Your Ayurvedic Approach
If this feels overwhelming, start with these four actionable steps:
Establish regular eating times, eat warming foods that boost your ojas.
Begin each morning with protein, before having a sweeter dish, to balance your sugar levels. A good protein powder can additionally support your protein intake.
Make lunch your largest meal and include a healthy sweet in the afternoon or some fresh fruits. And incorporate oja boosting foods; ghee, milk, dates, almonds, pomegranate juice, dark chocolate (in moderation if Vata), rice.
Eliminating caffeine in the afternoon is a MUST to support sound sleep.
Start a movement practice, and exercise in the Kapha hours of the day.
If you're experiencing hot flashes, reduce heating foods and activities that aggravate Pitta. Learn to say no and create space between events and projects. Remember—you're a queen now. Stop people-pleasing, and use your voice.
Join Me on This Journey
If you'd like group support, join me for our one-day retreat in Mallorca with Dagmar Spremberg of Montezuma Yoga, where we'll explore the menopausal journey with more in-depth information and helpful practices, to start integrate now.
For personalized guidance, consider booking an online consultation with me— I'm offering a special code: PN9ACQB
EUR 40.- off your first consultation, through the end of February 2025. Let's navigate this transition together.
