10 Simple Ways to Ease Menopause Symptoms

Menopause is a hard time for most women. With the hot flashes and night sweats, mood swings and depression, anxiety and stress, it’s one of the most uncomfortable phases. But it does not have to be this way. Our ancestors knew these simple Ayurvedic ways to make menopause easy. 

Many women come to me seeking relief from their pre and post-menopausal symptoms. 

And in most cases, I advise changes in their diet, lifestyle and some Ayurvedic medicines.

But here are a few things you must know about menopause – 

Most people experience menopausal symptoms.

Perimenopause can start in the late 30s.

Menopause can make sex difficult with vaginal dryness and mood irritability, in very few women.

That’s why Ayurvedic doctors advise women to take better care of their body from their 30s. 

The thumb rule in managing menopause is a simple healthy diet. The second important thing is to relax and be calm. Ayurveda offers simple ways to eat healthy and live stress-free. It offers a number of ways that help your body cope with the changes.

Check out these 10 simple Ayurvedic ways to make menopause easy.

10 simple Ayurvedic ways to make menopause easy

1. Aloe vera

Pre and Post-Menopausal symptoms are the worst to handle. Hot flushes, sleep problems, depressive mood, irritability and joint pain can make menopause worse. Studies revealed that Aloe vera leaves might help in handling the symptoms. 

Aloe vera is a powerhouse of essential vitamins and minerals. 

One way, Aloe vera helps is through its cleansing property. Years of the build-up of toxins affect our hormonal balance. The cleansing properties of Aloe vera demolish the build-up.

Another study revealed that Aloe vera is high in phytoestrogens. It imitates the estrogen hormones in women. And as women approach menopause, the levels of estrogen drop drastically resulting in several symptoms. 

Aloe vera also helps in reducing the discomfort of vaginal dryness. You can apply the gel to the vaginal area as a lubricant. It has anti-inflammatory properties that can relieve itching and dryness.

Also Read: Potential benefits of eating Aloe Vera 

2. Shatavari

A wonder herb, Shatavari has helped women deal with menopausal problems for centuries. It is very effective in treating hormonal imbalances and menopausal stress. 

This Ayurvedic herb supports female health from menarche to menopause.

A 12-week-study tested the efficacy of Shatavari in menopausal women. It reported significant reductions in hot flashes and night sweats. Another study revealed that Shatavari has anti-depressant and anti-anxiety effects. 

It can relieve vaginal discharge, night sweats, anxiety, hot flushes and mood swings.

Shatavari contains phytoestrogens. This is very helpful for women fighting low natural estrogen levels during the menopausal phase. Shatavari is also rich in nutritional quotient which helps fulfil the requirements of a transitioning woman.

It also helps to minimize the risk of postmenopausal osteoporosis. 

How to use Shatavari?

• Boil a cup of milk and let it cool.
• Add about 10 strands of saffron thistles. 
• Stir and mix ½ tsp of Shatavari powder.
• Add 1 tsp of ghee and stir again.

Drink this Shatavari and saffron-infused milk an hour before bed.

Also Read: Health benefits of saffron

3. Fenugreek Seeds

These wonder seeds are packed with magical health benefits.

Fenugreek seeds have natural hormone balancing properties.

Studies show that fenugreek seeds help in managing menopausal symptoms. Especially hot flashes and night sweats. The participants reported significant reductions in their episodes of hot flashes. 

   It further reduces the menopause-related mood and physical symptoms by half.

Another study revealed that the phytoestrogen effects of fenugreek seeds. It helps in reducing hot flashes, night sweats and pain in leg muscles and joints. A study showed fenugreek seeds can improve vaginal dryness in menopausal women.

How to use fenugreek seeds?

• Soak ½ teaspoon of fenugreek seeds in water overnight. 
• Take it early morning on an empty stomach.

4. Ashoka Powder

A powerful herb that helps in reducing hormonal imbalance.

Because of this, Ashoka powder is beneficial in managing menopausal problems. It is effective against hot flushes, night sweats, sleep problems, mood swings and weight gain. The common woes of menopause!

Ashoka powder strengthens and tones the uterus.

This healing herb contains phytoestrogens. This compound supports healthy hormonal function during the transition. The herb also exhibits adaptogenic qualities. This helps in managing menopausal stress, anxiety and mood swings. 

In addition to that, it has Antiarthritic, Analgesic and Anti-inflammatory properties. Ashoka barks also show anti-microbial, blood purifying and carminative properties.

How to use Ashoka Powder for menopause?

 Ashoka  Kwath as recommended by a physician

5. Sleep

It’s not just herbs and medicines, but lifestyle too plays a big role.

Sleep and rest are very important during this transition through menopause. The imbalance in hormones and menopausal symptoms can result in sleep disruption. Sleeplessness can further aggravate irritability, stress, anxiety and depression.

Lack of sleep makes the symptoms of menopause worse!

The best trick to ensure good sleep is by maintaining good sleep hygiene. 

Go to bed by 10 p.m. and wake up before 6 a.m. That’s the simplest sleep trick. This is the time of the night when sleep comes easily and is more restful. If you miss this time slot then it becomes harder to fall asleep.

You can also practice yoga Nidra. It’s a meditative sleep that you practice by lying on your back in a comfortable position. Take out 10 minutes every afternoon to practice yoga Nidra. This eases your mind and relaxes your body.

Follow other good sleep practices like avoid caffeine late in the evening. Don’t use gadgets before sleep. Keep your sleeping area free of distractions. Use camphor oil or other essential oil for a relaxing feel. Take a warm relaxing bath before bed. Do self-massage every night before sleep!

Also Read: 10 sleeping tips for elderly people

6. Abhyanga

Menopause is a rough storm and calmness can help you sail through it.

Abhyanga or Ayurvedic oil massage is very helpful in preventing menopausal problems. Studies prove Abhyanga to be efficient in managing pain and stress. It also helps in calming menopausal symptoms.

Abhyanga is helpful in reducing hot flashes, irritability and joint pain. It does so by inducing relaxation and calmness. Daily Abhyanga also helps in restoring dosha imbalances. 

Ayurveda recommends Abhyanga and Shirodhara for smooth menopause.

Abhyanga means massaging your body daily with healing oils. Shirodhara means pouring oils on the third eye for a calming and balancing effect. This helps with sleep, nervousness and muscular tension.

Also Read: Why you must practice Abhyanga?

7. Meals 

The most important thing for healthy transitioning is never skip meals.

To counter your aggravated doshas, take your meals right on time. Eat your main meal at noon when the digestive powers are strongest. And most importantly, try to eat your meals at the same time every day.

Secondly, avoid fried, spicy and oily foods. Such foods can lead to bloating and constipation. These can make your menopausal symptoms worse. Stick to a light and easily digestible diet.

Thirdly, support your agni with herbs and spices. Cardamom, cumin, cinnamon and ajwain are very beneficial. Flaxseed oil too can help in relieving the uneasiness of menopause.

Fresh fruits and vegetables also help eliminate toxins and clear your system. This reduces mood swings and makes menopause easier for you. So, eat a variety of fruits and vegetables every day.

Also Read: Never skip breakfast

8. Exercise

Physical activity, particularly yoga is very beneficial during menopause. 

Yoga is calming and relaxing at the same time it’s strengthening.

Researchers found yoga to be very helpful in decreasing insomnia and enhancing sleep quality. Studies also concluded that Yoga is very effective in managing menopausal symptoms. 

Clinical studies say Yoga is very effective in managing hot flashes.

Practice simple yoga asanas daily to relieve menopausal symptoms. Some of the effective asanas are – bow pose (dhanurasana), forward bend (janu sirasana), camel pose (ustrasana), fish pose (matsyasana) and cobra pose (bhujangasana).

You can also take a daily walk for thirty minutes. Walking in the morning is very relaxing. Pranayama too works well in combating menopausal anxiety. Practice alternate nostril breathing for 20 minutes. 

Also Read: Exercise for good health

9. Hydration

Hydration is another important thing to take care of during menopause. 

Studies say hydration reduces the risk of hot flashes and night sweats. 

Night sweats and hot flashes result in excess loss of water from the system. Dehydration further affects your hormones and stresses your internal organs. Many women experience dizziness because of this.

Dehydration further causes dry skin which results in wrinkles and fine lines. It can also make your skin look saggy. That’s why it’s very important to keep a check on the water intake. 

If you are not a big fan of drinking water then try these hydrating drinks.

• Tulsi tea is hydrating and calming.
• Eat fruits or veggies with high water content like watermelon or cucumber.
• Drink turmeric milk before bedtime.
• Take pomegranate juice or peppermint tea.
• Keep hydrating with green tea and ginger tea.

Also Read: Benefits of drinking warm water before bed

10. Meditation

Studies show meditation can reduce the frequency of women’s hot flashes. 

We also know that meditation is a great cure for stress, anxiety and depression. This can be very helpful in dealing with the irritability and mood swings that come with menopause. 

Start every day with meditation for an easy transition through menopause.

Also Read: Yoga and meditation can result in fewer doctor visits.

Try these Ayurvedic ways to make menopause easy

The simple Ayurvedic practices that I enlisted are easy and free of side effects. 

I would suggest you start these healthy habits right from your 30s and continue them even after your menopause. Keeping the body at the peak of your health gives it the strength to cruise through everything.

So, start with the early sleeping and Ayurvedic massage. Then you can come up with a healthy diet and better hydration. With time add the Ayurvedic herbs and soothing teas to your diet.

These simple tips will not only help you in cruising through menopause but also help you slow down the process of ageing. They have a ton of benefits and you must try not to miss it. 

And don’t forget to share your reviews.