Ayurvedic Weight Management for Women: 3 Healthy Tips for Menstruation, Pregnancy, and Menopause

Managing weight isn’t the same for everyone , such as that in Ayurveda it’s tailored to unique doshas. But what about weight management in terms of biology? 

For women, Ayurvedic weight management is personalized to their needs, especially in stages of their life. Women experience menstrual cycles, get pregnant, and have menopause later in life. Managing their weight isn’t simple as it also has to cater to circumstances and things to avoid.

Menstruation is a natural and essential part of a woman’s life, but it can also bring physical and emotional challenges. For many women, weight fluctuations during this time can be frustrating.

In a woman’s life, pregnancy is a transformative time marked by physical, emotional, and hormonal changes. While weight gain is natural and a necessary part of pregnancy, managing it mindfully can promote both maternal and fetal health. 

One of the most significant transitions in a woman’s life is menopause, as it brings various physical and emotional changes as well. Hormonal shifts often affect weight fluctuations during this time. 

As all three are natural processes of the body, they all need the right support. 

We’ll guide you to a holistic approach to your overall health, mainly focusing on the balance of your body, mind, and spirit. Let’s delve into how to manage your weight, especially when you’re experiencing menstruation, pregnancy, or menopause. 

Weight Management for Women

When it comes to weight management, women often face different physiological and hormonal challenges compared to men. Fluctuations related to menstrual cycles, pregnancy, and menopause can affect metabolism and appetite.

Due to hormone testosterone, women are smaller compared to men and have less muscle. This genetic design  makes it so that men have a small advantage when it comes to staying fit and eating more calories. In terms of fat, the excess tends to settle below the belt and in the middle for women – women carrying extra fat in their middle area are at a risk of heart disease.

In order for women to build more muscle, they need to do strength training at least twice a week, along with having a healthy diet to avoid developing diseases.

Ayurveda gives emphasis on considering the doshas when making a regimen, especially for lifestyle practices and diet. 

Understanding the Doshas

First, let’s have an overview on Ayurveda’s main principle – the doshas. They are the unique constitution of a person which has distinct characteristics and influences on your physical and emotional well-being. Understanding your dosha is crucial for effective weight management.

• Vata Dosha. Characterized by qualities of dryness, lightness, and irregularity. Those with a predominant Vata dosha tend to struggle with weight gain due to irregular eating habits and stress.

• Pitta Dosha. Characterized by qualities of heat, intensity, and metabolism. Those with a predominant Pitta dosha may find it easy to gain weight, especially when experiencing imbalances like stress.

• Kapha Dosha. Characterized by qualities of stability, heaviness, and moisture. Those with a predominant Kapha dosha tend to struggle with weight loss due to slower metabolism and a tendency to hold onto weight.

An Overview of Diet and Lifestyle Recommendations

Now, let’s look at the main components of weight management and what Ayurveda teaches about it. Later-on in this article, we’ll dig deeper on specific diets and practices that you should consider.

Balanced Diet

• Emphasize Whole Foods. A balanced Ayurvedic diet focuses on whole and natural foods such as fresh fruits, vegetables, whole grains, and healthy fats. It’s best to avoid processed foods or foods high in sugar and unhealthy fats.

• Dosha-Specific Foods. As you’ve understood your unique dosha, you should eat accordingly to it, such as that:

• Vata types should eat warm, moist, and nourishing foods such as cooked grains, warm soups, and root vegetables.

• Pitta types should eat cooling foods such as leafy greens, melons, and berries.

• Kapha types should eat light, dry, and warm foods such as legumes, bitter greens, and spicy foods.

• Mindful Eating. The key to a balanced diet is to know how to eat. Be present in your meals, chew slowly, savor each bite, and listen to your body’s hunger cues! This helps prevent overeating and encourages a healthier relationship with food. 

To learn more about Ayurvedic diet and nutrition, visit this link.

Lebensstiländerungen

• Practice Regular Exercise. Exercise aids in weight loss and helps improve mental clarity and emotional balance. Ayurveda’s core exercise is yoga.

• Get Adequate Sleep. Prioritize quality sleep as insufficient sleep can disrupt hormones that regulate appetite, leading to weight gain. Aim for 7-8 hours of restful sleep each night.

• Practice Stress Management. Stress has a significant impact when it comes to weight. Practice relaxation techniques such as meditation, deep breathing, or yoga to help manage stress levels and reduce emotional eating.

To learn more about Ayurvedic lifestyle practices.

Weight Management During Menstruation

In Ayurveda, women’s menstrual cycle is seen as a reflection of a woman’s overall health. It’s divided into four phases – each linked to the three doshas. Each phase requires different self-care approaches.

1. Menstrual Phase. This occurs during the first 5 days that your menstrual cycle begins. The dosha dominant during this is Vata, that’s why you should focus on rest and nourishment. 

Your energy levels may be low during this phase, and you may experience cravings and bloating. That’s totally normal, just focus on getting a good rest and consuming warm, ground food.

We recommend foods like soups and stews, and avoid cold and raw foods. Try adding ginger and cinnamon to your diet to aid in digestion and reduce bloating.

2. Follicular Phase. This occurs after your menstrual phase and lasts for 9 days. The dominant dosha during this is Kapha, so focus on energizing and rejuvenating yourself. 

As your energy starts to rise, you may feel more active and motivated. This is the best time to start engaging in physical activities! 

Try eating more fresh fruits, leafy greens, and lighter proteins while engaging in moderate exercise to boost metabolism. 

3. Ovulatory Phase. This phase is the week after your Follicular phase wherein Pitta is now the dominant dosha. Focus on being active during this week. 

Go out and socialize with your friends, have an active “me time,” or go do intense workouts. As you do, incorporate cucumbers, melons, and yogurts in your diet to balance Pitta heat.

4. Luteal Phase. This is the last week of the menstrual cycle before it begins again, Kapha is dominant during this phase. Focus on balancing yourself and giving yourself care.

Your body prepares for menstruation during this time, you may experience cravings, mood swings, and water retention. That’s why maintaining balance is important at this time.

Choose lighter meals that are easy to digest, such as stir-fried vegetables and whole grains. Limit your intake of salty and sugary foods. 

The menstrual cycle typically lasts for 28 days, and each phase is divided as: Menstrual (Days 1-5), Follicular (Days 6-14), Ovulation (Days 15-21), and Luteal (Days 22-28).

Dietary Recommendations

• Mindful Eating. Mindful eating is important throughout your cycle. Pay attention to hunger cues and choose the foods we recommended above to nourish your body. This helps prevent overeating, especially during phases when cravings are heightened.

• Hydration. Staying hydrated is essential for overall health and helps reduce bloating. Aim to drink warm water infused with lemon or herbal teas like ginger to soothe the digestive system. 

• Vegetables. For their fiber, phytonutrients, vitamin C, and magnesium to help feed healthy gut bacteria. 

• Healthy Fats. To support a healthier cycle and to avoid causing irregular or heavy periods.

• Avoid foods that are pungent, spicy, and salty as they aggravate Vata and increase the menstrual flow. Heavy, fried, and fatty foods also cause heavy clots in the flow.

Lifestyle Practices

• Gentle Exercise. During your menstrual phase, avoid any vigorous exercises. Opt for gentle activities such as yoga, walking, or stretching as they promote circulation and alleviate cramps. Listen to your body and adjust your activity level based on how you feel.

• Stress Management. Emotional fluctuations are common during menstruation. Engage in stress-reducing practices such as meditation, deep breathing, or journaling to maintain mental balance and reduce emotional eating.

Herbal Remedies for Support

There are several herbs that support women during menstruation, such as:

• Ashwagandha. Ashwagandha is known for its adaptogenic properties that helps manage stress and fatigue.

• Shatavari. Shatavari is traditionally used to support the female reproductive health as it can balance the hormones.

• Turmeric. Turmeric has anti-inflammatory properties that can alleviate menstrual discomfort.

• Asoka. Asoka is a herb that tones the uterus and eases with heavy flow.

Before starting any herbal remedies, it’s best to consult with an Ayurvedic practitioner to ensure they align with your health needs.

Ayurvedic Supplements for Menstrual Health

• Evecare Syrup: for menstrual health support.
• Mensokot Tablets: supports the regulation of menstrual cycles and alleviate menstrual discomfort.
• Gynadis Syrup: for menstrual pain and irregular cycles.
• Evecare Capsules: to regulate menstrual cycle and reduces pain.
• Chandrakala Ras (Tamra Yukt) for managing heavy menstruation.

Weight Management During Pregnancy

In Ayurveda, pregnancy is considered a vital period that requires special care and attention. Both the mother and the developing baby’s health are deeply connected. Each trimester brings its own influence that affects how a woman should approach her diet and lifestyle.

1. First Trimester. This spans across the first 12 weeks of pregnancy, where Vata is dominant and nourishment is the primary focus.

During this, you may often experience fatigue and nausea. That’s why nourishing foods are important in order to support the growing fetus and stabilize Vata. 

Try to incorporate warm, cooked foods like soups, stews, and whole grains. Try to avoid cold and raw foods as well. To help with nausea, ginger tea is your best friend.  

2. Second Trimester. This spans across weeks 13-26, where Pitta is dominant and you should focus on your energy and nourishment. 

This is considered as the most comfortable period for pregnant women, with increased energy levels. It’s important to support your body’s increased caloric and nutritional needs without excessive weight gain.

Include a variety of fruits, vegetables, and whole grains in your diet during this time. Focus on hydrating foods such as cucumbers and melons. You should also engage in moderate activities like walking, prenatal yoga, or light swimming to promote blood circulation and strength. 

3. Third Trimester. This spans across weeks 27-40, where Kapha is dominant and focus should be on stability and preparation for labor.

As the body prepares for labor, women may experience increased heaviness and discomfort. It’s important to maintain balance and avoid excessive weight gain.

Opt for lighter, easily digestible foods, such as steamed vegetables and lean proteins. Avoid heavy, greasy foods that can aggravate Kapha. 

Dietary Recommendations

• Balanced Nutrition. Focus on a balanced diet that meets the increased nutritional demands of pregnancy. These include proteins, healthy fats, and whole grains. Protein is essential for fetal development, healthy fats are good for energy and brain development, and whole grains provide essential carbohydrates and fiber.

• Mindful Eating. Practice mindful eating by paying attention to hunger cues and eating slowly. This approach helps prevent overeating and encourages a healthy relationship with food.

• Hydration. Stay hydrated as it’s the most important factor in digestion and overall health. Drink plenty of warm water to keep the body nourished.

• Avoid raw or undercooked foods, and foods that are too spicy. Raw meats and eggs have bacteria that can lead to infections and spicy meals can cause pain. It’s best to eat natural and fresh foods.

Lifestyle Practices

• Gentle Exercise. Engage only in gentle exercise that’s in your comfort zone. Activities such as prenatal yoga, swimming, and walking can help manage weight, improve blood circulation, and reduce stress.

• Stress Management. Pregnancy can be a time of emotional ups and downs. Practice stress-reducing activities such as meditation, deep breathing, journaling, and relaxation techniques to maintain mental and emotional balance. Journaling is also good as reference for future pregnancy, or to tell your journey with your child.

Herbal Remedies for Support

The use of natural herbs during pregnancy are beneficial, such as:

• Ginger. To help in managing nausea.

• Tulsi. Tulsi, or Holy Basil, supports the immune system and reduces stress. 

• Fenugreek. Fenugreek helps with digestion and balancing sugar levels.

• Ghee. Ghee is a great source of iron and other minerals. 

Always consult with a qualified Ayurvedic practitioner before using any herbal remedies to ensure safety and suitability during pregnancy.

Ayurvedic Supplements for Postnatal Care

• Jirakadyarishtam 
• Dashmool Kwath Kadha 

Weight Management During Menopause

In Ayurveda, menopause is a natural phase of life. This transition typically involves the decline of the Pitta dosha and an increase in Vata, which can lead to symptoms such as hot flashes, mood swings, and weight gain. 

As the Vata dosha increases, it leads to dryness and instability. The decrease in Pitta could result in the loss of metabolic fire and energy. If not managed, Kapha may increase, leading to potential weight gain and sluggishness.

The dominant dosha during menopause varies across women. Vata dominated menopause can cause women to feel more anxious, depressed, and tend to have mood swings. Pitta dominated on the other hand tends to make women be more irritable, short-tempered, and have urinary tract infections. Kapha dominated menopause causes weight gain, sleepiness, and slow digestion.

Dietary Recommendations

• Nourishing and Balancing Foods. Focus on a diet that balances Vata and Kapha. Whole grains, healthy fats, and fruits and vegetables are your go-to foods during menopause. Whole grains provide sustainable energy, healthy fats combat dryness and support hormonal balance, and fruits and vegetables are great sources of antioxidants and fiber.

• Spices. Use warming spices to aid in digestion and boost metabolism. Turmeric, ginger, and cinnamon are the best options to go for. Turmeric has anti-inflammatory properties, ginger helps with digestion and alleviates bloating, while cinnamon regulates blood sugar levels.

• Hydration. Stay hydrated with warm or room-temperature water, herbal teas, or broths. This helps manage the dryness.

Lifestyle Practices

• Mindful Eating. Focus on portion control and listen to your body’s hunger cues to prevent overeating.

• Regular Exercise. Engage in a mix of aerobic, strength, and flexibility exercises. This includes: yoga, to reduce stress and improve flexibility; walking, to promote cardiovascular health and weight management; and strength training, to support muscle mass as it decreases during menopause.

• Stress Management. Stress can exacerbate menopausal symptoms, try meditation to calm the mind, deep breathing exercise to enhance relaxation, and journaling to aid in emotional processing and self-reflection.

• Hot Milk Before Sleep. Hot milk with a pinch of turmeric can help you sleep better. 

Herbal Remedies for Support

• Ashwagandha. An adaptogen that helps manage stress and supports hormonal balance.

• Shatavari. Used to support female reproductive health and balance hormones.

• Flaxseeds. Flaxseeds are rich in omega-3 fatty acids and phytoestrogens that can help alleviate some menopausal symptoms.

• Fenugreek. Fenugreek seeds are packed with healthy properties that balance the hormones and help with bloating. 

• Ghee. Ghee is helpful for overall dryness.

Always consult with an Ayurvedic practitioner to ensure safety and effectiveness.

 

You Might Be Interested In: Kapikachu Choornam – an Ayurvedic supplement to support Reproductive Health.

Conclusion

Ayurvedic weight management offers an approach for women seeking to achieve and maintain a healthy weight. It’s not just about the numbers on the scale, it’s about fostering a deeper connection with your body and enhancing overall well-being.

By being aware and understanding the phases of the menstrual cycle, you can tailor what your body needs with ease. To navigate your pregnancy journey with confidence, both physical and emotional health should be given holistic care. In the transitional phase of menopause, women can navigate it with grace and resilience through Ayurveda. 

Embrace the principles of Ayurveda to foster overall well-being and help you maintain a healthy weight. 

Consider booking an online consultation with our Ayurvedic expert, Dr. Rajesh Nair. From personalized advice catered to your empowering journey to specific concerns, he can advise you on everything Ayurveda! 

1. Visit our website at https://ayurvedaforall.co.uk/
2. Click on the ‘Book an Online Consultation’ button.
3. Fill out the consultation form with your details and concerns.
4. Submit the form to proceed with booking your session.