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Ayurveda and Perimenopause: Dosha Insights and Tips for Women 40+
- Belinda Baer. Ayurvedic Practitioner at Wise Woman Ayurveda
- 3 minutes ago
- 9 min read
Perimenopause can feel like a season of uncertainty.
Cycles change, sleep patterns shift, moods may fluctuate, and the body no longer responds the way it did.
While modern medicine often frames perimenopause as a problem to be fixed, Ayurveda offers a different perspective.
This transition is a natural doorway into wisdom, strength, and renewal when viewed through the lens of Ayurveda and perimenopause.
Ayurveda, the ancient science of life, teaches that every phase of our lives is governed by one of the doshas: Vata, Pitta, and Kapha.
Understanding how the doshas influence perimenopause gives women a compassionate, holistic framework for navigating these years with more ease.
Ayurvedic remedies for perimenopause ease common symptoms like hot flashes, mood swings, and hormonal imbalances.
In my work as an Ayurvedic practitioner helping women navigate perimenopause, I’ve seen how small Ayurvedic shifts, like adjusting meal times or adding Abhyanga, can bring real relief within weeks.
These practices are what carried me through my own perimenopausal time of life.
In this post:
Why Ayurveda and Perimenopause Belong Together
Perimenopause typically begins in the early 40s and can last until the early 50s.
It is the gradual transition leading up to menopause, marked by fluctuating hormones, irregular cycles, and shifts in energy.
This is exactly where Ayurveda shines.
Rooted in balance and self-awareness, Ayurveda doesn’t view perimenopause as a disease, but rather as a natural life stage.
In a traditional Ayurvedic text, the Charaka Samhita (Sutrasthana 8:13), Ayurveda divides life into three stages: childhood (Kapha), adulthood (Pitta), and wisdom years (Vata).[1]
Childhood roughly covers the time before puberty, adulthood is from puberty through menopause, and the wisdom years are from menopause onward.
Perimenopause sits at the doorway between Pitta and Vata stages, explaining why so many women feel both fiery (heat, irritability) and ungrounded (anxiety, dryness).
The heat and irritability will increase during the Pitta time of year (summer), while the anxiety and dryness will flare in the Vata time of year (fall).
Doshas and Perimenopause: The Ayurvedic View of Midlife
Every woman has a unique constitution (prakriti).
This represents her natural balance of Vata, Pitta, and Kapha.
The differences in this natural balance are what make each of us unique.
However, in perimenopause, the doshas shift for everyone due to the influence of this stage of life, just as they do with the change of seasons.
Therefore, even women with strong constitutions may experience imbalance.
Vata rises with age, bringing dryness, irregularity, and restlessness.
Pitta may flare during the end of the Pitta time of life, creating heat, irritability, and inflammation.
Kapha can stagnate or get blocked by Vata, leading to weight gain, sluggishness, and heaviness.
The Ashtanga Hridaya, another classical Ayurvedic text, notes that health is maintained when the doshas are in balance and disturbed when they are aggravated (Sutrasthana 1:7).[2]
This does not mean that your balance will look exactly like mine.
To feel balanced, your current state of balance (Vikriti) should meet your own unique constitution, Prakriti.
Dr. Vasant Lad of the Ayurvedic Institute has a unique way of framing this (InternetArchive).
Let's say someone's unique constitution is a ratio of Vata 1, Pitta 3, and Kapha 2.
If this person's Vata dosha is elevated to 1.5 instead of 1, that means there is an imbalance in Vata dosha in that individual.
However, if someone else's unique constitution is a ratio of Vata 3, Pitta 2, and Kapha 1, then Vata would still be in balance until it goes up to 3.5 for this particular individual.
Vata in Perimenopause
Vata dosha naturally increases during perimenopause for a couple of reasons.
First, the body is shifting toward the natural Vata time of life, as mentioned above.
Secondly, any kind of change aggravates Vata dosha.
When Vata predominates during this transition stage (or at any time of life), women may experience:
Irregular cycles or skipped periods
Anxiety, worry, or mood instability
Vaginal dryness and dry skin
Difficulty sleeping
Irregular digestion (signified by a strong appetite one day and no appetite the next)
Slower, drier bowel movements
For someone with a predominance of Vata dosha in their constitution, these experiences may be quite intense.
For those not accustomed to much Vata dosha influence, they may struggle with their body not responding the same way it has in the past.
Tips for balance (from Charaka Samhita, Chikitsasthana 30):[3]
Prioritize warmth: warm foods, warm drinks, warm baths.
Oil your body with Abhyanga (self-massage) using sesame or almond oil.
Establish a soothing evening routine with calming teas like chamomile, shatavari, or ashwagandha.
Practice grounding yoga and slow breathing.
To learn more about 18 Essential Tips for Balancing Vata Dosha, explore this post.
Pitta in Perimenopause
Just like the end of a season creates an excess of the dosha that rules that season, the end of these doshic life periods sees the same result.
Consider how much heat the body can accumulate by the end of summer, one short season of Pitta.
Now imagine how much Pitta may accumulate during the 20-30 years of being in the Pitta time of life.
Women with excess Pitta during this time often notice:
Hot flashes and night sweats
Irritability, frustration, or anger
Heavy or intense menstrual flow
Skin eruptions or inflammation
Tips for cooling balance:
Favor cooling foods: cucumbers, leafy greens, and coconut water.
Avoid excess caffeine, alcohol, and spicy foods.
Practice cooling pranayama like Sheetali or Chandra Bhedana. You can learn more about these breathing practices in the free, downloadable Breathe to Cool pdf.
Create calm spaces and build in pauses before reacting.
Natural support for hot flashes and mood swings often begins here.
A review in the Journal of Menopausal Medicine (2021) found that Ayurvedic herbs such as Shatavari and Brahmi reduce vasomotor symptoms, including hot flashes.[4]
Enjoy this free downloadable worksheet, Cooling Bedtime Rituals for Women Over 40, to help balance Pitta dosha and sleep better.
Kapha in Perimenopause
When there is an excess of Vata dosha, it can sometimes block Kapha dosha.
When Kapha gets blocked or dominates in a woman's constitution, they may experience:
Sluggishness or fatigue
Weight gain all over the body
Fluid retention or puffiness
Emotional heaviness, sadness, or attachment
Weight gain can be caused by any of the three doshas, not just Kapha.
Vata dosha imbalances and stress can increase cortisol, creating excess weight gain, mostly in the middle of the body.
Pitta acidity and inflammation can also cause weight gain, creating a "beer gut" effect.
Tips for lightening Kapha (from Sushruta Samhita, Chikitsasthana 24):[5]
Move your body daily, like brisk walking, dancing, or energizing yoga.
Spice up meals with ginger, black pepper, or turmeric.
Wake up before sunrise to avoid sluggishness.
Engage in new, stimulating activities to keep energy flowing.
By working with Vata, Pitta, and Kapha in perimenopause, you can begin to recognize which qualities are strongest in your own transition and tailor your self-care accordingly.
Explore this post about Kapha Balancing Foods to help pacify Kapha imbalances during perimenopause.
Ayurvedic Remedies for Perimenopause: Practical Support
Beyond dosha awareness, Ayurveda offers concrete practices and herbal allies to ease the perimenopausal journey.
Herbs (as described in Charaka Samhita and supported by modern research):
Shatavari: supports female reproductive health and soothes dryness.
Ashwagandha: calms the nervous system and supports energy.
Brahmi: nourishes the mind and helps with memory and mood. Modern clinical studies (e.g., Phytotherapy Research, 2020) support the use of these herbs for stress reduction, hormone support, and improved sleep.[6]
Many of my clients ask about herbs like shatavari or ashwagandha; I guide them to integrate these safely and in balance with their unique constitution, rather than taking a one-size-fits-all approach.
Daily Rhythm (Dinacharya):
Keeping a stable daily routine is one of the most effective Ayurvedic remedies for perimenopause.
Eating meals at regular times, sleeping at consistent hours, and honoring natural cycles stabilizes the doshas, especially Vata dosha.
Explore daily rhythms in this free downloadable booklet, 5 Gentle Ayurvedic Practices to Start Tomorrow, perfect for balancing hormones with Ayurveda.
Abhyanga (oil massage):
Mentioned in the Ashtanga Hridaya as a daily rejuvenation practice, Abhyanga helps calm Vata and promote restful sleep.[7]
Learn more about how to do Abhyanga.
Pranayama and Meditation:
Studies show that gentle breathwork and mindfulness reduce hot flashes, lower stress hormones, and improve emotional well-being in perimenopausal women.[8]
Balancing Hormones with Ayurveda
Hormonal changes drive many perimenopausal symptoms, but Ayurveda approaches hormones by strengthening the body’s natural balance.
The focus is on nourishing ojas, the subtle essence of vitality, and ensuring digestion (agni) is steady.
Tips for balancing hormones with Ayurveda:
Eat grounding, freshly prepared, whole foods.
Avoid skipping meals or eating late at night.
Incorporate adaptogenic herbs under guidance (ashwagandha, Brahmi).
Rest deeply and honor your body’s natural need for recovery.
Modern integrative medicine research aligns with this, showing that blood sugar stability and stress management can reduce hormonal fluctuations.[9]
While Ayurveda offers time-tested support, it’s important to consult both your healthcare provider and an Ayurvedic practitioner when making changes to your hormone health routine.
Perimenopause Self-Care Ayurveda Tips
Self-care during perimenopause is not indulgent; it’s necessary.
Simple practices include:
Journaling to track moods, cycles, and energy.
Prioritizing rest over productivity when needed.
Spending time in nature to balance all three doshas.
Building supportive community connections.
These practices reflect the wisdom of perimenopause self-care Ayurveda offers us: nurturing the whole self, not just addressing symptoms.
Ayurveda for Women Over 40: Living Well Through the Menopause Transition
While perimenopause may feel like a period of loss for some, Ayurveda reframes it as a powerful rebirth.
For women over 40, this time is less about decline and more about rediscovering strength, clarity, and purpose.
The Ayurvedic lifestyle for menopause transition emphasizes:
Routines that anchor you through change.
Food as medicine, aligning meals with your dosha needs.
Mind-body practices that calm stress and invite reflection.
Restorative rituals that honor your body’s wisdom.
Ayurveda for women over 40 is not about doing more; it’s about doing less but with greater awareness.
By simplifying, nourishing, and balancing, you prepare not only for menopause but for a vibrant, wise chapter of life ahead.
FAQs Ayurveda and Perimenopause
Q: What is the connection between Ayurveda and perimenopause?
A: Ayurveda and perimenopause are deeply connected because Ayurveda views midlife as a natural shift in the doshas. This perspective helps women understand symptoms as imbalances and offers remedies to ease the transition.
Q: Which doshas affect perimenopause the most?
A: Vata, Pitta, and Kapha in perimenopause all play a role, but Vata often increases, leading to dryness, anxiety, or insomnia. Pitta changes can spark hot flashes and mood swings, while Kapha imbalance may bring weight gain and sluggishness.
Q: What are the best Ayurvedic remedies for perimenopause?
A: Ayurvedic remedies for perimenopause include herbs like shatavari, ashwagandha, and Brahmi, along with daily self-care practices such as Abhyanga and pranayama. These remedies balance hormones naturally and support emotional well-being.
Q: How can Ayurveda help balance hormones during perimenopause?
A: Balancing hormones with Ayurveda focuses on diet, herbs, and lifestyle practices that nourish ojas and stabilize the cycle. This includes warm, grounding foods, stress-reducing breathwork, and consistent daily routines.
Q: What is the best Ayurvedic lifestyle for the menopause transition?
A: An Ayurvedic lifestyle for menopause transition emphasizes aligning with your constitution, eating seasonally, and practicing daily self-care rituals. This creates natural support for hot flashes, mood swings, and the emotional changes of perimenopause.
Key Takeaways: Finding Balance in Ayurveda and Perimenopause
Perimenopause is a transition, not a disease, according to Ayurveda.
By understanding the role of the doshas and perimenopause, and by practicing Ayurvedic remedies for perimenopause, women can navigate this season with more steadiness and self-compassion.
Vata calls for grounding and warmth.
Pitta needs cooling and calming.
Kapha benefits from stimulation and lightness.
Together, these insights create a roadmap for balancing hormones with Ayurveda and embracing a supportive lifestyle.
Whether it’s through herbs, food, daily rhythm, or self-care practices, Ayurveda and perimenopause meet at the crossroads of wisdom and renewal.
You don’t have to walk this journey alone.
Ayurveda reminds us that with awareness, compassion, and consistent self-care, perimenopause can become a season of growth, balance, and vitality.
Every woman’s perimenopause journey is unique.
If you’d like guidance tailored to your constitution and lifestyle, I offer Ayurvedic consultations to help you create a plan that feels supportive and sustainable.
If you would like to explore some of the daily practices that I used during my perimenopause, try this Intro to the Daily Practices Class.
References
Charaka Samhita, Sutrasthana 8:13 — life stages and doshic dominance.
Ashtanga Hridaya, Sutrasthana 1:7 — health defined as doshic balance.
Charaka Samhita, Chikitsasthana 30 — Vata imbalance and management.
Kim, M. et al. (2021). “Efficacy of herbal medicine for menopausal symptoms: A review.” Journal of Menopausal Medicine, 27(1), 15–22.
Sushruta Samhita, Chikitsasthana 24 — Kapha management principles.
Tiwari, R. et al. (2020). “Adaptogenic herbs for perimenopause: A clinical overview.” Phytotherapy Research, 34(3), 567–580.
Ashtanga Hridaya — recommendation of daily Abhyanga for rejuvenation.
Newton, K. et al. (2014). “Mind-body therapies for menopausal symptoms: Systematic review.” Menopause, 21(8), 850–859.
Thurston, R. et al. (2019). “Stress, metabolism, and menopausal symptoms: Integrative review.” Journal of Women’s Health, 28(2), 185–194.
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