In this episode of “5 Minutes,” Dr. Robert Svoboda explores menopause and the Ayurvedic understanding of this natural stage of life.

Despite the fact that modern medicine is working hard to medicalize menopause, as it has with other normal conditions of human experience, menopause is a completely natural phase in a woman’s life. There is some disagreement about why only a small number of species experience menopause, but based on the evidence that has been gathered, it appears that after a certain age it can be more beneficial for a woman to assist her children, especially her daughters, with their children rather than continuing to have children of her own.

Menopause is not something that occurs at one fixed age. Usually, perimenopause, the initial phase, begins around the age of 45. Generally speaking, menopause takes place over a period of about five years, although this varies from woman to woman. Very often, the age at which your mother experienced menopause will be close to the age at which you experience it.

One reason modern medicine focuses so much on menopause is that certain symptoms can develop depending on the condition of a woman’s body. These symptoms are more likely to appear if a woman has not taken care of herself and has not maintained proper nourishment.

The adult phase of life is the period when Pitta is predominant. Menopause and the later years of life are the period when Vata becomes predominant. Every transition, including adolescence and menopause, is governed by Vata. Therefore, menopause is a transition from a Pitta phase of life into a Vata phase of life, and during this transition Vata needs to be carefully supported.

During this period, pay close attention to balancing Vata. Drink nourishing soups, maintain a regular routine, receive massage, practice self-massage or abhyanga, and be aware of three important areas where challenges may arise.

The first is osteoporosis or osteopenia, meaning a reduction in the mineralization of the bones. In both men and women, bones generally reach their highest level of mineralization around the age of 35, after which bone density gradually decreases. The greatest potential for bone loss occurs during menopause. Therefore, it is very important to perform weight-bearing exercise, eat properly, and make sure that you are well nourished. Rather than simply taking calcium supplements, supporting the body through proper nourishment and regular use of the bones is generally the best approach.

The second potential issue is hot flashes. People often say that because hot flashes are hot, they must be related to Pitta. However, that is not exactly the case. Hot flashes appear suddenly, last for a short period of time, and involve a rapid change from feeling normal to feeling hot and then returning to normal again. This pattern is a manifestation of Vata.

The third potential issue is insomnia. Sleep is strongly influenced by estrogen and progesterone. Estrogen supports REM sleep, the sleep associated with dreaming, while progesterone supports non-REM sleep, including deep sleep and other forms of restorative sleep. As these hormones change during menopause, sleep can become more challenging.

Therefore, good sleep hygiene is very important. Avoid stimulation before bed, do not eat too close to bedtime, sleep in a dark room, turn off electronics, consider sleeping on your side, and massage your feet. All of these things can support better sleep.

I would encourage any woman who is approaching menopause, or even entering perimenopause, to consider reading Dr. Claudia Welch’s book Balance Your Hormones, Balance Your Life and to explore the practices described there before moving toward hormone replacement therapy.