Menopause and Ayurvedic Tradition & Indian Herbs

Indian Herbs

1. Understanding Menopause

Menopause is a natural biological stage in a woman's life when she stops having menstrual periods and can no longer become pregnant. It typically occurs in her late 40s or early 50s, with the median age being approximately 51. During this time, the ovaries significantly reduce their production of estrogen and progesterone, leading to a range of physical and emotional changes.

Menopause is a three-stage process:

• Perimenopause: The transitional stage where symptoms begin, and periods become irregular.

• Menopause: Defined by the absence of menstruation for 12 consecutive months.

• Postmenopause: The period after menopause has been reached ("8 Effective Ayurvedic Herbs That Can Help With Menopause - Ayuvya").

Common symptoms of menopause include hot flashes, night sweats, sleep disturbances, irritability, depression, vaginal dryness, decreased libido, and painful intercourse ("8 Effective Ayurvedic Herbs That Can Help With Menopause - Ayuvya"; "[Pratima: Clinical Evaluation Of Ashwagandhadi Compound In The Management Of perimenopausal Symptoms] - International Journal of Applied Ayurved Research").

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2. The Role of Ayurveda in Menopause Management

Ayurveda, meaning "the science of life," is a holistic medical system originating in India over 3,000 years ago. It views health as a dynamic balance between the body, mind, spirit, and environment, influenced by three biological energies or doshas: Vata, Pitta, and Kapha ("Ayurveda").

In the context of menopause, Ayurveda considers this period as "Rajonivritti kala," a transitional phase where there can be an increased level of Pitta (leading to hot flashes and excessive sweating) and aggravated Vata (contributing to sleep disturbance, irritability, and vaginal dryness) ("[Pratima: Clinical Evaluation Of Ashwagandhadi Compound In The Management Of perimenopausal Symptoms] - International Journal of Applied Ayurved Research").

Ayurveda emphasises a holistic approach to managing menopausal symptoms, including:

• Lifestyle Changes: Adopting a balanced diet, regular exercise, and stress management techniques ("8 Effective Ayurvedic Herbs That Can Help With Menopause - Ayuvya").

• Self-Care Practices (Dinacharya): Daily and seasonal rituals such as Abhyanga (self-massage), Padabhyanga, and meditation ("Perimenopause and Menopause Care Through Ayurveda - Apollo AyurVAID Hospitals").

• Mindful Eating and Nutrition: Consuming whole, unprocessed foods and phytoestrogen-rich foods like soy, flaxseeds, and sesame seeds to support hormonal balance ("8 Effective Ayurvedic Herbs That Can Help With Menopause - Ayuvya"; "Perimenopause and Menopause Care Through Ayurveda - Apollo AyurVAID Hospitals").

• Plant-Based Supplements/Nutraceuticals: Utilising specific Ayurvedic herbs to alleviate symptoms ("Perimenopause and Menopause Care Through Ayurveda - Apollo AyurVAID Hospitals").

It's important to note that while traditional and complementary medicines are widely used, their effectiveness and safety should ideally be supported by robust research evidence ("Complementary Medicines and Therapies for Hot Flushes - Australasian Menopause Society").

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3. Key Ayurvedic Herbs for Menopause and Their Mechanisms

Several Ayurvedic herbs are highlighted for their potential benefits in managing menopausal symptoms and overall women's health.

3.1 Ashwagandha (Withania somnifera)

Ashwagandha is an adaptogen, meaning it helps the body manage stress. It has been used for over 3,000 years in Ayurveda for various ailments and is increasingly supported by modern science ("Ashwagandha Dosage: How Much to Take per Day - Healthline").

Key Benefits and Mechanisms for Women's Health and Menopause:

• Stress and Anxiety Reduction: Ashwagandha is best known for its stress-lowering effects, primarily by reducing cortisol levels. Doses of 225–400 mg daily for one month have shown significant reductions in cortisol levels. Higher doses (at least 600 mg/day for eight weeks) can reduce anxiety and improve sleep quality ("Ashwagandha Dosage: How Much to Take per Day - Healthline"). This stress reduction can directly alleviate PMS symptoms and menopausal psychological complaints ("What Does Ashwagandha Do for Women? Benefits, Side Effects - Healthline"; "[Pratima: Clinical Evaluation Of Ashwagandhadi Compound In The Management Of perimenopausal Symptoms] - International Journal of Applied Ayurved Research").

• Hormone Balance: Ashwagandha affects the endocrine system, influencing mood, stress responses, and reproductive function. It helps regulate menstrual cycles by balancing reproductive hormones, such as FSH, LH, and gonadotropin hormones. It may also help alleviate hormonal imbalances associated with conditions like PCOS ("What Does Ashwagandha Do for Women? Benefits, Side Effects - Healthline"). A 2021 study showed "a statistically significant increase in serum estradiol and a significant reduction in serum FSH and serum LH" in perimenopausal women taking ashwagandha ("POTENTIAL CLINICAL USAGE OF ASHWAGANDHA ROOT EXTRACT: A REVIEW - UMK").

• Alleviating Climacteric Symptoms: Clinical trials have demonstrated that ashwagandha root extract (300 mg twice daily for 8 weeks) can significantly reduce climacteric symptoms during perimenopause, including psychological, somato-vegetative, and urogenital areas, as well as total Menopause Rating Scale (MRS) scores and Menopause-Specific Quality of Life (MENQoL) scores ("POTENTIAL CLINICAL USAGE OF ASHWAGANDHA ROOT EXTRACT: A REVIEW - UMK"; "What Does Ashwagandha Do for Women? Benefits, Side Effects - Healthline").

• Improved Sleep Quality: Ashwagandha has been shown to enhance the quality of sleep in people with stress or insomnia ("Ashwagandha Dosage: How Much to Take per Day - Healthline"; "POTENTIAL CLINICAL USAGE OF ASHWAGANDHA ROOT EXTRACT: A REVIEW - UMK").

• Enhanced Sexual Function: Studies suggest ashwagandha may enhance libido and overall sexual wellness, potentially by uplifting mood and reducing stress. A 2023 review noted positive impacts on lubrication, orgasm, and sexual arousal scores in healthy women, and a 2022 study showed improvement in women with hypoactive sexual desire disorder ("What Does Ashwagandha Do for Women? Benefits, Side Effects - Healthline").

• Anti-inflammatory Effects: Ashwagandha contains compounds that reduce inflammation, which can help alleviate symptoms such as fluid retention, breast tenderness, and low back pain associated with PMS ("Medical News Today"; "What Does Ashwagandha Do for Women? Benefits, Side Effects - Healthline").

• Other Benefits: Ashwagandha may also support muscle growth and strength, improve cognitive functions, and have a positive effect on the cardiovascular system ("Ashwagandha Dosage: How Much to Take per Day - Healthline"; "POTENTIAL CLINICAL USAGE OF ASHWAGANDHA ROOT EXTRACT: A REVIEW - UMK").

3.2 Shatavari (Asparagus racemosus)

Shatavari is a potent reproductive tonic for women, known to support hormonal balance and alleviate menopausal symptoms ("The Best Ayurvedic Herbs for Menopause | John Douillard's LifeSpa").

• Hormonal Balance: It contains steroid saponins that act as precursors to progesterone and can influence the production of GnRH, FSH, LH, estrogen, and progesterone. It's known to "support healthy production of estrogen and progesterone as needed, rather than only one" ("The Best Ayurvedic Herbs for Menopause | John Douillard's LifeSpa").

• Addressing Symptoms: Shatavari helps combat vaginal dryness, balances menstrual concerns, and can enhance physical stamina by supporting adrenal health, which in turn benefits reproductive function ("The Best Ayurvedic Herbs for Menopause | John Douillard's LifeSpa"). Phytoestrogens in Shatavari can act as "selective estrogen receptor modulators (SERMs)" and help "lessen hot flashes, improve sleep, boost energy" ("[Pratima: Clinical Evaluation Of Ashwagandhadi Compound In The Management Of perimenopausal Symptoms] - International Journal of Applied Ayurved Research").

• Adaptogenic Properties: It balances adrenal cortisol production, acting as a natural adaptogen ("The Best Ayurvedic Herbs for Menopause | John Douillard's LifeSpa").

3.3 Dong Quai (Angelica sinensis)

While not explicitly detailed as an Ayurvedic herb in all sources, Dong Quai is a popular complementary medicine for women's health.

• User reviews indicate it can be highly effective for menopausal symptoms, with many reporting "hot flashes are gone" and significant improvement in vaginal dryness and libido. Some users also report benefits for energy levels, brain fog, and irregular periods ("DONG QUAI Reviews and User Ratings: Effectiveness, Ease of Use, and Satisfaction - WebMD").

3.4 Other Noteworthy Herbs and Therapies

• Cyperus rotundus (Musta): Used for liver and lymph stagnation, supporting menopausal detox and healthy reproductive function, including PMS symptoms and cycle regularity ("The Best Ayurvedic Herbs for Menopause | John Douillard's LifeSpa").

• Chaste Tree Berry (Vitex angus-castus): Well-known for supporting female reproductive health and normalising hormonal footprint, approved in Europe for menstrual cycle irregularities and PMS symptoms ("The Best Ayurvedic Herbs for Menopause | John Douillard's LifeSpa").

• Ashoka Bark: Shows a balancing effect on estrogen levels, similar to shatavari, demonstrating "herbal intelligence" ("The Best Ayurvedic Herbs for Menopause | John Douillard's LifeSpa").

• Phytoestrogen-rich foods: Soy, flaxseeds, and sesame seeds can naturally raise estrogen levels and help manage symptoms ("8 Effective Ayurvedic Herbs That Can Help With Menopause - Ayuvya"; "Complementary Medicines and Therapies for Hot Flushes - Australasian Menopause Society"). Flaxseed, in particular, has been shown to have positive effects on climacteric symptoms ("Complementary Medicines and Therapies for Hot Flushes - Australasian Menopause Society").

• St. John's Wort (Hypericum perforatum): Combined with black cohosh, it can be effective for menopausal mood symptoms ("Complementary Medicines and Therapies for Hot Flushes - Australasian Menopause Society").

• Vitamin E: Small studies suggest 800 IU per day for 4 weeks may be beneficial for hot flashes ("Complementary Medicines and Therapies for Hot Flushes - Australasian Menopause Society").

Several Ayurvedic herbs and complementary therapies have shown promise in managing menopausal symptoms. While clinical evidence varies in strength, the following chart visualises current scientific and traditional support levels for each herb across key symptom domains.

The chart highlights how Ashwagandha and Shatavari consistently demonstrate strong or moderate support across multiple domains, including hot flashes, stress, libido, and hormonal imbalance, with growing scientific validation alongside millennia of traditional use (Healthline, 2023; UMK, 2021 Review). Lesser-known herbs, such as Cyperus rotundus and Ashoka Bark, also play notable roles, especially within a personalised Ayurvedic approach.

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4. Considerations and Limitations

• Research Limitations: Many studies on Ayurvedic herbs, especially older ones, have small sample sizes, which makes it "difficult to draw definitive conclusions" and necessitates "further research on a larger scale" ("POTENTIAL CLINICAL USAGE OF ASHWAGANDHA ROOT EXTRACT: A REVIEW - UMK").

  
  

• Varying Dosages: The "varying doses used in presented trials suggest the need for more precise evaluation of dosage regimen to find doses of maximum efficacy with minimal risk of adverse effects" ("POTENTIAL CLINICAL USAGE OF ASHWAGANDHA ROOT EXTRACT: A REVIEW - UMK").

  
  

• Individual Variability: Responses to herbal supplements can vary, and it's essential to observe individual reactions and adjust accordingly ("What Does Ashwagandha Do for Women? Benefits, Side Effects - Healthline").

  
  

• Consultation with Healthcare Professionals: Herbal products are not intended to diagnose, treat, cure, or prevent any disease. Always consult a physician before using these products, especially if you have health conditions, allergies, or are taking other medications. The information provided is not a substitute for medical advice ("8 Effective Ayurvedic Herbs That Can Help With Menopause - Ayuvya"; "Medical News Today"; "Complementary Medicines and Therapies for Hot Flushes - Australasian Menopause Society").

Conclusion

Ayurveda offers a holistic framework for approaching menopause, emphasising lifestyle, diet, and specific herbs to manage symptoms and support overall well-being. Ashwagandha, Shatavari, and Dong Quai, among others, show promising benefits for hormonal balance, stress reduction, and symptom alleviation, often supported by both traditional use and emerging scientific research. However, individuals must approach these therapies with caution, consult healthcare professionals, and recognise the need for more extensive research to establish efficacy and safety for widespread use.