Understanding and Embracing Perimenopause – An Ayurvedic Perspective

By Nancy Huettig

Are you feeling something is off, different, and changing? Even though you’ve always been a good sleeper, it’s difficult to get a good night’s sleep. You’re noticing more joint pain, gaining a few kilograms without knowing why, feeling fatigued and more tired than usual, or experiencing personality changes, increased anxiety, and changes in your menstruation. Good news, you are not losing your mind; you could be experiencing Perimenopause.

Perimenopause is the phase before menopause, typically starting in a woman’s late 30s or early 40s, and spanning approximately 7-10 years before the onset of menopause. The ovaries are gradually slowing down oestrogen and progesterone production, giving oestrogen a few wild roller coaster rides up and down before hitting the brakes. This hormonal whirlwind can usher in a host of physical and emotional symptoms – depression, anxiety, brain fog, sadness, feeling different, disconnection, and stress. Neither perimenopause or menopause is a disease; they are natural stages in a woman’s life involving significant hormonal changes. These changes can be overwhelming if you are not aware of perimenopause.

Societal Awareness and Misconceptions

Many women are often unaware of the realities of perimenopause and menopause, sometimes not realising their symptoms are linked to this natural stage of womanhood. The lack of awareness stems from societal issues where women’s health, particularly hormonal changes, are not openly discussed enough. Women are often aware that menstruation will eventually stop, but they are less informed about the transition period leading up to it. As an Ayurvedic lifestyle practitioner and therapist, I’ve noticed that this leaves many women feeling confused and isolated, leading to disconnection with their partner, family, children, and friends.

Symptoms and Preparation

During perimenopause, you may notice symptoms like hair fall, arthritis, sleep issues, heart palpitations, changes in cholesterol levels, unexplained weight gain, body aches, allergies, digestive problems, joint pain, frequent urination, mood swings, menstrual cycle changes, panic attacks, anxiety, and fuzzy thinking. From an Ayurvedic perspective, perimenopause marks the entry into the Vata phase of life, responsible for movement and transportation in the body, as well as for degeneration and ageing. Ayurveda understands the human body and universe through the three Doshas known as Vata, Pitta, Kapha, and five elements: air, ether, fire, water, earth. The symptoms you experience could be dominated by Vata, Pitta, or Kapha, and treatments are tailored accordingly. Rest assured, these symptoms will pass; they’re simply part of the transition.

Ayurveda, one of the oldest holistic medical systems, teaches us to better understand ourselves with the primary goal of prevention. For thousands of years, this science of life and way of living has effectively helped women combat these issues. Vata Dosha in this context signifies a time of increased mobility and change, requiring grounding and stabilisation through diet and lifestyle practices.

Remedies and Practical Tips

Ayurveda supports a holistic approach, facilitating a smoother transition through this stage and into menopause.

1. Diet and Nutrition: Maintain a balanced diet that includes food sources of Omega-3 fats and other healthy fats –such as ghee, avocado, nuts, seeds, sprouts, organic meats (if non-veg), anchovies, legumes, full-fat organic dairy products, olive oil, coconut oil and almond oil. In this phase, Vata finds its best ally in Ghee – clarified butter. Incorporate foods rich in phytoestrogens, such as flaxseeds, soy, and whole grains. Avoid or reduce caffeine, alcohol, and smoking. Instead of spicy foods that may induce hot flashes, opt for warm, nourishing foods to maintain Vata balance.
2. Herbal Supplements: Ayurveda offers a range of natural remedies to support women’s health during this stage. These herbs should be prescribed after a proper consultation.
3. Lifestyle Changes: Establish a daily routine (Dinacharya in Ayurveda) that includes regular physical activity, yoga or meditation, and maintaining a consistent sleep schedule. Incorporate gentle exercises such as walking, stretching, and light weight lifting to preserve joint health and flexibility. Avoid over-exercising or exhausting the hormones, as it is crucial to maintain balance.
4. Hydration: Drink plenty of water to stay hydrated. Vata can induce dryness, so we need to stay smooth.
5. Treatments & Skin Care: Receiving oil massage (Abhyanga) or self-massage and herbal steam (Svedana) can be beneficial. Use natural oils like sesame or almond oil to keep your skin moisturised and supple.
6. Stress Management: Managing stress and regulating the nervous system is crucial. Techniques such as mindfulness, deep breathing exercises, and spending time in nature can help reduce stress levels and improve overall well-being.

Community Support and Therapies

Finding a holistic gynaecologist, Ayurvedic therapist, or naturopath to guide you through this transition is essential. Friends and community support groups can also play a crucial role in helping women navigate the changes associated with perimenopause. These communities offer a sense of belonging and reassurance, with the knowledge that others are experiencing similar challenges, making the journey feel less isolating.

Perimenopause is a natural transition experienced uniquely by every woman. Our attitude towards change and ageing is also important during this period, shaping our experience. Embracing these changes allows us to approach life with a deeper understanding and acceptance. Ayurveda encourages us to age gracefully, finding joy and beauty in the wisdom gained through experience. Accepting and embracing this phase with a positive mindset can lead to a greater life of fulfilment and equilibrium.

About Nancy Huettig

Nancy Huettig is an Ayurvedic lifestyle practitioner, educator, therapist, and yoga teacher based in Koh Phangan, Thailand. She is the founder of AyuForLife, the island’s only Ayurveda Health Centre. Nancy’s Ayurvedic journey began more than nine years ago, venturing to India to study under esteemed Ayurvedic doctors. With over 10 years experience in practising Yoga, she was drawn to the holistic principles of Ayurveda, and its powerful impact on overall well-being. Her mission is to teach body-mind awareness and guide her clients towards higher levels of self-awareness and mindset, utilising Ayurvedic holistic knowledge with a special focus on women’s health.

www.nancyhuettig.com/about/

Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.