- Written By: Dr.AnjuPriya, BAMS , CAC ,FCCAP, Ayurvedic Diet and Nutrition, (UWAY Consultant)
Menopause is an important stage in every woman’s life, requiring special care similar to other stages like menarche, pregnancy, and the post-natal period. During this stage, natural metabolic changes occur, bringing menopause symptoms such as hot flashes, mood swings, vaginal dryness, and sleep disturbances. These changes demand specific care for health and well-being in all aspects – physically, mentally, emotionally, sexually, and spiritually.
Ayurvedic Perspective on Menopause
In Ayurveda, menopause is referred to as Rajonivrutti (cessation of menstruation) and typically occurs between 45-55 years of age. It is diagnosed when a woman stops menstruating for 12 consecutive months. According to Ayurveda, there is an increase in Vata Dosha during this stage, which can be exacerbated by an improper lifestyle.
Menopause has 3 stages: Peri-Menopause, Menopause and Post-Menopause
Stages of Menopause
1. Peri-Menopause
This period occurs 3 to 5 years before menopause. It marks the end of the reproductive years, with changes in menstrual flow and fluctuations in hormones like estrogen and progesterone. Here, the menstruation will not stop, so there is a chance for conceiving.
Early menopause symptoms include:
- Irregular menstruation
- Difficulty concentrating
- Vaginal dryness
- Mood swings
- Hot flashes
- Reduced libido
- Trouble sleeping
- Reduced fertility
- Bladder issues
- Headaches

2. Menopause
This stage is characterised by the absence of menstruation for 12 months. Pregnancy chances are almost nil. The general age of this stage is between 45 to 55. But some may have to experience it at an early stage.
Menopause Symptoms include:
- Vaginal dryness
- Menstrual difficulties
- Weight gain
- Urinary incontinence
- Hot flashes
- Breast fullness
- Reduced sexual desire
- Thinner hair
- Sleeping problems
- Facial hair growth

3. Post-Menopause
The third and last stage of menopause,with no ovulation or menstruation. Women are at an increased risk for osteoporosis, osteopenia, and heart diseases due to low levels of estrogen and progesterone.
Post- Menopause Symptoms include:
- Stopped menstruation
- Vaginal dryness
- Hot flashes
- Sleep disturbances
- Anxiety
- Elevated heart rate
- Increased risk of urinary infections
- Memory lapses and fatigue
- Hair loss and thinning
- Painful intercourse and reduced libido

Mood Disorders in Menopause
Mental health during menopause is crucial as it affects personal and professional life quality.
Women may experience negative thoughts, mood changes, lack of confidence, lack of motivation, and serious issues like depression.
About 6 per cent of womens suffer from depression according to statistics.
Changes in sex hormones alter serotonin and nor-adrenalin which play a crucial role in the onset of depression.
Symptoms include:
- Anxiety
- Sadness or depression
- Mood changes
- Loss of confidence and self-esteem
Management of Mood Disorders
- Acknowledge the problem: Recognise and accept that mood changes are part of menopause.
- Seek professional help: Consult with healthcare providers for guidance and treatment.
- Join support groups: Engage with others experiencing similar challenges to share and learn coping strategies.
- Be kind to others: Maintain positive relationships with those around you.
- Volunteer: Engage in charitable activities or anything that satisfies you.
- Physical activity: Exercise can release endorphins that make you feel good, reducing the risk of depression and aiding recovery.
Lifestyle Changes
- Healthy diet: Increase intake of nutritious foods and avoid those causing gut inflammation.
- Stay Hydrated: Drink plenty of water and reduce consumption of alcohol and sugary drinks.
- Regulate your sleep schedule: Ensure consistent and sufficient sleep.
- Get out in the sun: Sunlight is essential for mental well-being.
Benefits of Yoga in Menopause
- Reduces anxiety and depression: Yoga can alleviate stress and improve mental health.
- Enhances cognitive function: Improves memory, concentration, and balance.
- Meditative asanas: Poses like padmasana, sidhasana, and vajrasana aid in mood regulation and concentration.
- Improves sleep quality: Meditation increases melatonin levels, promoting better sleep.
- Emotional stability: Meditation helps manage emotional changes and provides inner peace.
Urinary Incontinence in Menopause
Estrogen is a hormone that helps regulate your menstruation. It may protect against heart disease and slow bone loss. It also helps to keep the bladder and urethra healthy. Its decline during menopause can weaken pelvic muscles, leading to urinary incontinence. Types include:
Stress incidence:
The most common kind of bladder control problem in older women is stress incontinence. Weakened muscles can’t hold back urine when you cough, exercise, sneeze, laugh, or lift something heavy. The result can be a small leakage of urine or a complete loss of control. This type of incontinence is most often caused by physical changes that result from pregnancy, childbirth, or menopause.
Urge Incontinence:
When your bladder muscles squeeze incorrectly or lose the ability to relax, you may feel a constant urge to urinate, even when your bladder is empty. You may also experience leaking of urine or loss of control. This is sometimes called an “overactive bladder.”
Overflow Incontinence:
When your bladder does not empty fully, this type of UI can show as continuous urine dribbling. You can have a weak urinary stream, feel like urinating at night (nocturia), and increased urinary hesitancy. This can be caused by underactivity of the bladder muscle
Management of Urinary Incontinence
- Reduce caffeine and alcohol consumption.
- Bladder retraining: Gradually retrain your bladder to hold more urine by only urinating at certain preplanned times of the day.
- Weight loss: Lose weight to reduce the pressure on your bladder and muscles
- Kegel exercises or pelvic floor exercises : Strengthen pelvic muscles.
Hot Flashes and Night Sweats in Menopause
Studies show that 74% of women experience hot flashes during menopause. When these episodes of sweating occur at night waking you up from sleep, they are called night sweats.
Triggers of hot flashes:
- Warm environment
- Hot drinks
- Spicy food
- Caffeine
- Warm clothing
- Tight clothing
- Alcohol
- Smoking
Ayurvedic Approach to Hot Flashes
- Avoid triggers: Red chilies, sour foods (pickles), carbonated beverages, caffeine, salty foods, deep-fried foods, and vinegar.
- Foods that can help reduce hot flashes: Rice porridge with coconut milk, ash gourd, squash, ghee, gooseberries, fenugreek, coriander, green gram, brown rice, grapes, dried raisins, aloe vera, pomegranate seeds, figs, and low-fat dairy products (if tolerated).
Ayurveda’s Approach to Sleepless Nights in Menopause
Sleep is one of the most important pillars of health and well-being. Sleep disturbances occur due to imbalances in Vata, Pitta, and Kapha doshas.
Vata dosha – vata may get imbalanced leading to agitation, nervousness, and difficulty in falling asleep during menopause.
Pitta dosha – pitta can interrupt sleep due to hot flashes night sweat as well as digestive issues.
Kapha dosha – an imbalance of kapha dosha will lead to drowsiness and excessive daytime sleeping which therefore interferes with falling asleep at night.
Management includes:
- Dietary modifications
Reduce vata-provoking foods (light, dry, cold foods), pitta-triggering foods (spicy, sour, salty foods), and Limit the foods that are kapha-increasing foods (heavy, greasy, sweet foods). Include warm, cooked vegetables, whole grains, nuts, and seeds.
- Lifestyle Modifications
Regular exercise enhances sleep quality but avoid strenuous activities close to bedtime.
Yoga and Meditation: These practices lead to relaxation that helps reduce anxiety levels hence promoting better sleeping habits.
Sleep Hygiene: Develop a regular sleep schedule, create relaxing evening rituals before bed time as well as maintain a cool dark bedroom environment that is quiet
By following this information, women can maintain good health after menopause and enjoy a fulfilling life with their families. Feel free to reach out for individual health and concerns.