Amenorrhea – Diet, Lifestyle, Yoga, Marma, Mudras

Amenorrhea, the absence of menstruation, can arise due to a variety of causes, including hormonal imbalances, stress, lifestyle choices, and underlying health conditions. It may be either primary (when a woman hasn’t had her first period by age 16) or secondary (when periods stop after previously being regular). This detailed diet and lifestyle plan integrates Ayurvedic and Yogic practices with modern research to help regulate hormonal balance and promote menstrual health. Always consult your doctor before starting any new health regimen.
Morning Routine (5:00 AM – 8:00 AM)
1. Affirmation and Mantra Chanting (5:00 AM – 5:10 AM)
Start your day by chanting affirmations like “I am in harmony with my body’s natural cycles” or reciting a menstrual-balancing mantra like “Om Aim Hreem Kleem Chamundaye Viche Namah” for 5 minutes. This helps foster mental peace and hormonal regulation.
2. Water Drinking (5:10 AM – 5:15 AM)
Drink warm water with a slice of lemon or 1 tsp of soaked fenugreek seeds. Hydration in the morning aids detoxification and supports healthy digestion.
3. Oil Pulling (5:15 AM – 5:25 AM)
Swish 1 tbsp of coconut or sesame oil in your mouth for 10-15 minutes. This practice supports oral health and detoxifies the body.
4. Herbal Infusion (5:30 AM – 5:45 AM)
Prepare a tea with 1 tsp of Shatavari and Ashwagandha powder in warm water. Both herbs are proven to balance female hormones and support reproductive health .
5. Exercise/Yoga (6:00 AM – 6:45 AM)
Gentle exercises like walking, jogging, or swimming for 20 minutes.
Follow with Yoga asanas:
Baddha Konasana (Bound Angle Pose): Stimulates the ovaries and supports reproductive organs.
Bhujangasana (Cobra Pose): Enhances blood flow to the reproductive system.
Paschimottanasana (Seated Forward Bend): Eases tension and improves uterine health.
Supta Baddha Konasana (Reclining Bound Angle Pose): Opens the pelvic region and balances hormones.
6. Meditation (6:45 AM – 7:00 AM)
Practice mindful meditation focusing on breathing and gratitude. Hormonal imbalances are often linked to stress, and meditation is a proven technique to reduce cortisol levels.
Breakfast (7:30 AM – 8:00 AM)
Choose one of the following:
1. Vegetable Dalia (Cracked wheat porridge) with sautéed vegetables like carrots, spinach, and peas, and coriander chutney.
2. Steamed Idli with tomato chutney and a side of coconut water.
3. Fruit Platter with papaya, pomegranate, and apples (but no grains in this option).
Mid-Morning (11:00 AM – 11:30 AM)
Herbal Tea: Drink Nadi Vaidya Good Day Tea or Sip on spearmint tea, which has been linked to reduced testosterone levels in women with hormonal imbalances .
Lunch (12:30 PM – 1:00 PM)
Choose one of the following:
1. Quinoa Salad with roasted chickpeas, spinach, bell peppers, cucumbers, and mint chutney.
2. Brown Rice Bowl with steamed vegetables like broccoli, beans, zucchini, and tofu for protein.
3. Millet Roti with sautéed mixed vegetables (carrots, spinach, and capsicum), and a side of yogurt (if digestion allows).
Mid-Afternoon (3:00 PM – 3:30 PM)
Herbal Infusion: Hibiscus tea, which is known to support menstrual regularity and uterine health.
Evening (4:30 PM – 5:00 PM)
Light yoga stretches or a walk to reduce stress levels.
Dinner (6:30 PM – 7:00 PM)
Choose one of the following:
1. Moong Dal Khichdi: Made with rice and moong dal (without any extra protein like paneer or eggs) for a light, easily digestible meal.
2. Vegetable Soup: Made with carrots, beets, and leafy greens, paired with brown rice.
3. Roti with Steamed Veggies: A simple whole-wheat roti with sautéed vegetables like spinach, pumpkin, and sweet potatoes.
Bedtime Routine (9:00 PM – 9:30 PM)
1. Relaxation and Meditation: Practice deep belly breathing to calm your body and reduce cortisol.
2. Sleep Tea: Drink a cup of chamomile tea before bed to promote restful sleep.

Emotional Reasons & Responsible Hormones for Amenorrhea
Emotional Reasons: Stress, anxiety, and unresolved emotional traumas can trigger hormonal disruptions, affecting menstrual cycles. Emotional stress elevates cortisol, which suppresses the release of reproductive hormones such as GnRH (Gonadotropin-releasing hormone).
Hormones Responsible:
Low Estrogen: The primary hormone responsible for regulating menstruation.
High Testosterone: Elevated levels can disrupt menstrual cycles, particularly in conditions like PCOS.
Thyroid Hormones: Hypothyroidism can lead to amenorrhea by reducing estrogen levels.
Prolactin: High prolactin levels suppress ovulation and can cause irregular periods.
Required Yogic Practices, Mudras, and Marma Points
1. Yoga Practices:
Uttanasana (Standing Forward Bend): Improves circulation to the pelvic organs.
Janu Sirsasana (Head-to-Knee Forward Bend): Stimulates the ovaries and improves digestion.
2. Mudras:
Yoni Mudra: Symbolizes the womb and balances female hormones. Practice for 10 minutes daily.
Prana Mudra: Improves overall vitality and hormonal balance.
3. Marma Points:
Stana Marma: Located on the chest, this point influences the reproductive system. Gentle massage of this marma point can help balance hormones.
Kukundar Marma: Located near the sacral area, stimulating this point is beneficial for regulating menstrual health.
Herbal Infusions
1. Shatavari: Known to balance estrogen and support reproductive health .
2. Ashwagandha: Helps lower cortisol and manage stress-induced amenorrhea.
Helpful Herbs with Scientific Research
1. Vitex Agnus-Castus (Chasteberry): Studies show it regulates menstrual cycles by balancing prolactin .
2. Maca Root: Known for balancing hormones and boosting energy levels.
Do’s and Don’ts
Do’s:
Practice regular yoga and meditation to reduce stress.
Include iron-rich foods like spinach, lentils, and beetroot to support healthy menstruation.
Ensure adequate sleep and stress management.
Don’ts:
Avoid processed foods, excessive sugar, and refined carbohydrates.
Avoid strenuous exercise that may put stress on the body.
Limit caffeine and alcohol, which can disrupt hormonal balance.
Conclusion
Amenorrhea is often a sign of deeper hormonal imbalances, and with the right diet, lifestyle changes, and mind-body practices, menstrual cycles can be naturally regulated. Implementing this holistic plan may help balance hormones, reduce stress, and restore overall reproductive health. However, always consult a healthcare provider before making significant changes to your routine.
Note: Please consult with your doctor before starting anything.