Dinacharya
Moist & Unctuous Foods & Hydrating Liquids
Moist & Unctuous Foods & Hydrating Liquids
One of the most grounding things we can do on a daily basis is have some kind of daily routine. This, in turn, balances Vata. “Dina” means “day” and "acharya” means “conduct” or “routine.” The practice involves structuring your day around specific activities aligned with the body’s natural rhythms and the cycles of nature. Aspects of dinacharya involve the following:
- waking up early, before sunrise
- tongue scraping and dental hygiene
- hydrating with warm water
- meditation or prayer for mental clarity
- gentle exercise like yoga
- regular meals
Even if one can’t accomplish all of these items (it’s a tall order for some of us), keeping a regular sleep/wake schedule and eating at regular mealtimes (with enough protein at meals) can be extremely nourishing and grounding to the system. It helps maintain the HPA-axis and cortisol levels.
Moist & Unctuous Foods & Hydrating Liquids
Moist & Unctuous Foods & Hydrating Liquids
Moist & Unctuous Foods & Hydrating Liquids
“Dhatu" is the Ayurvedic word for “tissue.” As estrogen levels decline, so do all of our tissues, as they are no longer preparing us to carry a fetus. One of the main tissues that declines is the “rasa dhatu.” Rasa represents our fluids. As a result, we have drier skin and mucosal tissues, including the vaginal tissue. We can use our diet and appropriate liquids to build this tissue. This is where demulcent (moisture-bringing) herbs also come into play. Herbs such as shatavari, licorice, and marshmallow root can be used to make a tea to build rasa and reduce hot flashes. Broths and coconut water are additional ways to bring more water into the body in a nourishing way.
In addition, the vata dosha is balanced by moist, cooked, and unctuous foods. Don’t leave healthy fats out of the diet!
Exercise
Moist & Unctuous Foods & Hydrating Liquids
Exercise
By exercising daily, and exercising in different ways, we create the steady demand for the healthy formation of the dhatus/tissues. To generate more healthy tissue, we need to create the demand for it! In our reproductive years, we can rely on estrogen to do this for us. We can literally “rest on our estrogen.” Estrogen maintains our fluids, muscles, and bones to prepare us to carry a fetus. As we get into perimenopause and estrogen decreases, there are shifts in all of these tissues. This is why having an exercise routine prior to menopause and through menopause is so helpful in minimizing symptoms. Even if you don’t already have an exercise routine it’s never too late to start - and starting one now will build your tissues, reduce symptoms, and add longevity. This doesn’t need to be extensive - even 20 minutes of weight-training a few days a week can be enough.
Abhyanga
Botanicals
Exercise
Abhyanga is the term used to describe Ayurvedic massage and means “anointing the body with oil.” In abhyanga a warmed oil, usually sesame oil, is used to massage the body and left on for 10-15 minutes. It is then rinsed off in the shower. Here I am referring to abhyanga as SELF-massage. This is a practice we do for ourselves!
Abhyanga helps ground Vata. It also protects rasa by preventing it from evaporating.
Additional benefits of abhyanga include pacification to the nervous system, increased lymphatic flow, improved circulation, and softer, suppler skin. Improved sleep is often reported along with increased mental alertness, well-being, mood stability and tolerance to daily stressors.
Here is a link for how to perform Abhyanga:
Botanicals
Botanicals
Botanicals
There are certain botanicals long-used for the specific support of the female system. These botanicals have a “prabhav” or purpose specifically for tonifying, or building, the female reproductive system.
1. Shatavari
Shatavari is one of the most well-known Ayurvedic herbs. It’s in the asparagus family and the roots are used. It is a female reproductive “rasayana” (tonic), often translated as “she who has 100 husbands.” It is helpful in various reproductive issues, is an adaptogen, a demulcent, and also helps with the menopause transition.
2. Ashwagandha
Ashwagandha is a more well-known Ayurvedic herb, traditionally used to balance Vata and for its nourishing and grounding qualities. It’s also an adaptogen. It lowers cortisol levels, stabilizes mood swings, and helps hormonal regulation. It has a calming effect on the nervous system. It can also enhance energy and stamina.
3. Vitex (Chasteberry)
Vitex (Chasteberry) reduces perimenopausal symptoms by increasing the secretion of leutenizing hormone, and increases the secretion of progesterone, and mildly, estrogen. Also, chasteberry is not “chaste.” Women can become more fertile while taking chasteberry, probably due to its regulatory effect on hormones.