Menopause – Diet & Lifestyle

Ayurvedic and Yogic Daily Routine for Managing Menopause

Introduction:
Menopause is a significant transition in a woman’s life, marked by physical and emotional changes. Ayurveda and Yoga offer natural ways to manage menopause symptoms by balancing the body’s doshas (Vata, Pitta, and Kapha), calming the mind, and supporting overall health. This plan provides dietary guidelines, lifestyle tips, and exercises to help navigate this phase smoothly.

Morning Routine

1. Wake-Up (5:00-6:00 AM)
– Mantra/Positive Affirmations: Start the day with calming affirmations or a mantra to set a positive tone.
– Hydration: Drink a glass of warm water with a teaspoon of flaxseed or fenugreek seeds soaked overnight to aid hormonal balance.

2. Oil Pulling (5:15-5:25 AM)

– Swish 1 tablespoon of sesame or coconut oil in your mouth for 5-10 minutes. Spit it out and rinse with warm water.

3. Tongue Scraping (5:25-5:30 AM)
– Use a tongue scraper to remove toxins from the tongue and stimulate digestion.

4. *Yoga and Pranayama (5:30-6:15 AM)
– Asanas: Focus on poses that balance hormones and reduce stress:
– Supta Baddha Konasana (Reclining Bound Angle Pose)
– Setu Bandhasana (Bridge Pose)
– Viparita Karani (Legs-Up-the-Wall Pose)
– Balasana (Child’s Pose)
– Pranayama: Practice Nadi Shodhana (Alternate Nostril Breathing) and Sheetali (Cooling Breath) to calm the mind and balance hormones.

5. Meditation (6:15-6:30 AM)
– Engage in mindful meditation or practice Japa (repetitive chanting) to enhance emotional balance.

6. Herbal Tea (7:30-7:45 AM)
– Drink an infusion of sage, black cohosh, and licorice root to alleviate hot flashes and mood swings.

Breakfast (8:00-8:30 AM)
– Food: Choose a nourishing breakfast like a bowl of warm porridge with almonds, sesame seeds, and fruits. Include phytoestrogen-rich foods like flaxseeds or soy milk or veg daliya with green chatni or vegetables with chapati.

 Mid-Morning (10:00-10:30 AM)
– Water Infusion: Drink water infused with cucumber slices and mint leaves to stay hydrated and cool.

Lunch (12:00-1:00 PM)
– Food: Eat a balanced meal with whole grains (wheat, quinoa or brown rice), lean proteins (lentils or tofu), and a variety of cooked vegetables. Include cooling herbs like cilantro and fennel and green chatni.

Afternoon Routine (2:30-3:00 PM)
– Herbal Drink: Sip on a warm infusion of chamomile and ashwagandha to reduce stress and balance mood.
– Short Walk: Take a 10-15 minute walk to improve circulation and digestion.

 Evening (5:00-6:00 PM)
– Herbal Drink: Sip on a warm infusion of chamomile and ashwagandha to reduce stress and balance mood.

Yoga or Exercise (6:00-6:30 PM)
– Engage in light physical activities like walking, restorative yoga, or Tai Chi. Focus on poses that promote relaxation and hormonal balance, such as Uttanasana (Standing Forward Bend) and Supta Virasana (Reclining Hero Pose).

Dinner (7:00-7:30 PM)
– Food: Keep dinner light and easy to digest. Choose soups or stews with vegetables and legumes. Avoid spicy, fried, or heavy foods.

Bedtime Routine

1. Herbal Tea (9:00-9:15 PM)
– Drink a cup of chamomile tea or warm milk with nutmeg to promote relaxation and better sleep.

2. Meditation or Relaxation (9:15-9:30 PM)
– Practice deep breathing exercises or guided relaxation to wind down and prepare for sleep.

3. Sleep (10:00 PM)
– Aim for 7-8 hours of restful sleep. Ensure your sleeping environment is dark, quiet, and cool.

Additional Tips

– Hydration: Maintain hydration throughout the day with warm or room-temperature water.
– Avoid Stimulants: Limit caffeine and avoid alcohol, nicotine, and excessive sugar intake.
– Consistency: Keep a regular schedule for meals, exercise, and sleep to support the body’s natural rhythms.
– Mindfulness: Practice mindfulness and stress-reduction techniques regularly to manage emotional fluctuations.

Do’s and Don’ts

Do’s:
– Incorporate phytoestrogen-rich foods like flaxseeds and soy into your diet.
– Practice stress-reducing activities like yoga, meditation, and breathing exercises.
– Maintain a regular sleep schedule to improve rest and rejuvenation.

Don’ts:
– Avoid processed and spicy foods that can aggravate symptoms.
– Limit intake of caffeine, alcohol, and sugary foods that can disrupt hormonal balance.
– Don’t skip meals; eat regularly to maintain energy and stabilize mood.

Conclusion:
Embracing Ayurvedic dietary guidelines and Yogic practices can help manage menopause symptoms naturally. This holistic approach focuses on balancing the doshas, calming the mind, and supporting overall well-being through mindful living and natural remedies. Consistency in following this routine can lead to a smoother transition through menopause and improved quality of life.

*#MenopauseRelief #AyurvedaForWomen #YogaForMenopause #NaturalHealth #HormonalBalance*

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