From an Ayurvedic perspective, Menopause is seen as a natural phase of life's journey. Ayurveda's wisdom acknowledges 3 phases of life, each defined by unique elemental compositions: Childhood, a period of growth and learning, associated with Earth and Water elements; Adulthood, characterized by productivity and ambition, linked with Fire and Water elements; and Elderhood, where we embrace wisdom and release, aligning with Air and Space elements.
As we transition into Menopause, we enter a phase dominated by Air and Space elements. This period of change may make the body susceptible to underlying imbalances, leading sometimes to some discomfort in both body and mind. Navigating this journey, our diet becomes a crucial ally in supporting our well-being, akin to a ship relying on its compass. Our habits and food choices guide us through this transformative phase.
7 ESSENTIAL DIET TIPS FOR BLISSFUL MENOPAUSE
1- REGULAR MEALTIMES
Stick to regular mealtimes to maintain balance and a steady routine. Opt for your main meal at noon when your digestive fire is strongest, and aim to leave 2-3 hours between dinner and bedtime. Avoid snacking between meals to keep your digestive fire stable.
2- FRESHLY COOKED MEALS
Starting your day with cooked apples, prunes, and figs can help balance fiery and airy imbalances while cleansing digestion.
A warm spiced porridge made from steel-cut oats, rice, or buckwheat is also a delicious way to start your day. Try adding a combination of cinnamon, cardamom, and turmeric to kickstart your mornings.
It's essential to maintain strong digestion throughout the day and avoid toxins. Opt for fresh, organic foods prepared daily, steering clear of packaged, processed, or leftover meals.
Emphasize whole grains, fresh fruits, vegetables, legumes, and light dairy like milk or fresh cheeses for protein. This light yet nourishing diet aids digestion and prevents toxin build-up. Avoid hard-to-digest foods and anything frozen, especially in the evening.
3- ADD GHEE TO YOUR COOKING
Ghee, revered in Ayurvedic tradition as liquid gold, undergoes a meticulous process of heating butter to eliminate milk solids and water, culminating in a nourishing elixir. Just a spoon or two of ghee added to your meals can usher in a realm of benefits, offering respite from menopausal discomfort, fostering improved digestion, quelling inflammation, and fortifying bones. Moreover, ghee serves as a beacon of wellness, brimming with fat-soluble vitamins like A, E, and K, leaving your skin radiant and glowing.
4- COOLING FOODS FOR NIGHT SWEATS, HOT FLASHES AND INFLAMMATION
Night sweats, hot flashes, intense bleeding, and inflammation are all signs of excess fire. For those of us that have led a high-intensity life will likely experience the most physical heat. Fortunately, eating an adapted pacifying-balancing diet can mitigate the internal fire.
For fiery imbalances, skip spicy, salty, and sour foods, opting instead for bitter, astringent, and sweet options like most vegetables, rice, milk and wheat products. Incorporate cooling spices such as cinnamon, coriander, cardamom, fennel, and cumin seed into your cooking.
By increasing cooling foods such as fruit (apples, pears), vegetables (cucumber, asparagus, avocado), herbs such as coriander and peppermint tea while minimizing heating ones such as caffeine, alcohol, onions, garlic and hot spicy foods, internal heat can be effectively minimized.
5- WARMING FOODS TO MANAGE BRAIN FOG AND CONSTIPATION
If airy-related issues like brain fog and constipation arise, choose warm, cooked, and unctuous foods with healthy fats like ghee and olive oil. Prioritize sweet, sour, and salty tastes to soothe your body. Ensure hydration by drinking warm water throughout the day, add some Tulsi tea and include plenty of cooked leafy greens and nourishing vegetables.
6- EAT CHYAVANPRASH
Chyavanprash, a delicious nutritive jam steeped in ancient Ayurvedic tradition, has been cherished for its myriad health benefits for centuries. Revered for its nourishing and rejuvenating essence, it stands as a timeless formula crafted with amalaki fruits, herbs, ghee, sesame oil, cane sugar, and honey. Particularly prized for its ability to promote hormonal balance, Chyavanprash is a cherished ally for women navigating pregnancy or menopause.
7- MOON MILK BEFORE BED
Moon Milks, inspired by the Ayurvedic tradition of sipping warm milk to ground the body before sleep, are like lattes tailored for the evening made of milk and calming spices. Moon milk not only offers comfort but also provides additional benefits in reducing menopause symptoms. The cup of warm milk you may remember from your grandmother holds special peptides that support overall health, energy, and natural sleep cycles.
Try a Moon Milk with adaptogenic herbs such as Ashwagandha or Shatavari. These herbs work wonders by reducing oxidative stress, inflammation, and cortisol levels, which can alleviate symptoms like hot flashes and night sweats during menopause.
Always consult a qualified practitioner before starting a new supplement or diet.
The greatest gift you can give yourself is the wisdom that emanates from nurturing your body, mind, and heart.
