Menopause is a natural milestone in woman's life, signaling the end of her reproductive years. Typically occurring between the ages of 45 and 55, menopause is officially diagnosed when a woman misses her menstrual period for 12 consecutive months. While this transition is a normal part of aging, it brings a host of changes and challenges that can impact physical and emotional well-being.

Menopause is a natural milestone in woman's life, signaling the end of her reproductive years. Typically occurring between the ages of 45 and 55, menopause is officially diagnosed when a woman misses her menstrual period for 12 consecutive months. While this transition is a normal part of aging, it brings a host of changes and challenges that can impact physical and emotional well-being.
Beyond the immediate symptoms, menopause also has longer-term health implications. The decline in estrogen levels can increase the risk of osteoporosis and heart disease, making it essential to prioritize health and wellness during this time. Many women find relief through hormone replacement therapy (HRT), lifestyle adjustments, and alternative treatments.
Stages of Menopause
Menopause is a process that unfolds in several stages, each marked by distinct physiological changes and symptoms. Understanding these stages can help women better prepare for and manage their menopausal journey.
1. Perimenopause
Can start in a woman’s 30s or 40s and lasts up to 10 years. Fluctuations in estrogen and progesterone hormone levels occur & symptoms like irregular menstrual cycles, hot flashes, night sweats, mood swings, sleep disturbances and changes in libido can be seen.
2. Menopause
Diagnosed after 12 consecutive months without a menstrual period & typical age ranges between 45 and 55 years. In this phase many perimenopausal symptoms continue, including hot flashes, vaginal dryness and emotional changes. Estrogen and progesterone hormone levels significantly drop.
3. Postmenopause
Begins after menopause and lasts for the rest of a woman’s life. Hot flashes and other symptoms may persist but often lessen over time. There is increased risk of osteoporosis, cardiovascular disease, and urogenital atrophy.
Impact on Mental Health
Menopause can significantly impact mental health due to the hormonal changes that occur during this transition. How menopause affects mental health?
Hormonal Changes
1. Estrogen 
Estrogen plays a role in regulating neurotransmitters like serotonin and norepinephrine, which affect mood. The decline in estrogen during menopause can lead to changes in mood.
2. Progesterone 
Progesterone level also decreases during menopause, which can contribute to mood instability and anxiety.
3. Serotonin
Reduced estrogen can affect serotonin levels, a neurotransmitter linked to mood regulation, potentially leading to increased irritability and depression.
Common Mental Health Issues 
Mood Disorders
Women may experience mood swings, irritability and heightened emotional sensitivity during menopause. 
Sleep Disturbances
Night sweats and hot flashes can disrupt sleep, leading to fatigue and irritability.
Cognitive Changes
Some women report memory lapses, difficulty concentrating and "brain fog" during menopause.
Stress and Anxiety
Concerns about aging, physical changes and the impact of menopausal symptoms can increase stress and anxiety levels.
Self-esteem and Body Image
Changes in weight distribution, skin elasticity and hair texture can impact self-esteem and body image, potentially contributing to mood disorders.
Medical Interventions
•    Hormone Replacement Therapy
•        Anti-anxiety medications
 Ayurvedic Insights on Menopause 
In Ayurveda, Menopause is termed as Rajonivritti  and is regarded as a natural and significant transition in a woman's life, marking the end of her reproductive years. Ayurveda offers a holistic approach in managing this transition by balancing the doshas- Vata, Pitta and Kapha and promoting overall well-being.
Dosha Imbalance
Vata dosha
As women approach menopause, Vata dosha tends to become predominant. This can lead to symptoms such as anxiety, insomnia and dryness.
Pitta dosha
If Pitta is aggravated, women may experience hot flashes, irritability and excessive sweating.
Kapha dosha
Imbalance in Kapha can cause weight gain, sluggishness and depression.
Ayurvedic Management 
Herbs
Shatavari
Balances hormones, nourishes the reproductive system and alleviates menopausal symptoms.
Ashwagandha
Helps in managing stress and anxiety and supports overall vitality.
Brahmi
Improves cognitive function and reduces stress.
Triphala
Supports digestion and detoxification.
Madhuyashti
Help to decrease the frequency and intensity of hot flashes.
Atasi
Possesses estrogenic effects.
Til 
Rich in calcium and increase bone density.
Panchkarma
Abhyanga
Regular self-massage with warm oil can help balance vata, nourish the skin and promote relaxation.
Shirodhara
Pouring warm oil on the forehead to calm the mind and reduce stress.
Basti 
Herbal enemas can help balance Vata and support detoxification.
Pranayama
To calm the mind, enhance oxygenation and balance Vata.
Diet
Vata pacifying foods
Emphasize warm, moist and nourishing foods such as soups, stews, cooked grains and dairy products. Avoid cold, dry and raw foods.
Pitta pacifying foods
Include cooling and hydrating foods like cucumbers, melons and leafy greens. Avoid spicy, sour and salty foods.
Kapha pacifying foods
Focus on light, dry and warm foods such as legumes, fruits and vegetables. Limit dairy, sweets and oily foods.
Lifestyle
•    Maintain a regular daily routine with set times for waking up, eating and sleeping to help balance Vata.
•    Engage in moderate exercise such as yoga, walking or swimming to support overall health and balance.
Therapies
Cognitive-behavioral therapy and other forms of counseling can help manage mood disorders and provide coping strategies.
Social Support
Connect with Others
Maintaining strong social connections and talking about the experiences with friends, family or support groups can provide emotional support and reduce feelings of isolation.
Emphasis on Self-Care and Reflection
Ayurveda encourages viewing Rajonivritti as an opportunity for self-care, introspection and personal growth. Women are advised to nurture their body, mind and spirit during this phase to ensure a smooth and healthy transition into the post-menopausal stage of life. By addressing the root causes of imbalance and promoting overall well-being through a combination of dietary adjustments, lifestyle modifications, herbal remedies and ayurvedic therapies, women can navigate the changes of Rajonivritti with greater ease and improved quality of life.

Dr. Pratibha Mehra
Assistant Professor,
Department of Strirog and Prasuti Tantra
Dayanand Ayurvedic College,
Jalandhar.