7 Top Natural Indian Home Remedies for Menopause Relief

Menopause is a transformational stage that can bring many undesirable symptoms, including hot flashes, vaginal dryness, mood swings, and sleep disturbances, to name a few!

Although there is no miracle menopause treatment, there are several ways to relieve the symptoms of menopause, including the tried and tested Indian home remedies for menopause we’ll explore in this article.

From diet and supplements to lifestyle adjustments and self-care, the practices we’ll share are also helpful as perimenopausal home remedies for the transitional phase before menstruation ceases.

stone pestle and herbs for creating natural Indian home remedies for menopause

Ayurveda as a Holistic Healing Modality (Approach) for Menopause

A healthy lifestyle goes a long way toward softening the impact of menopause.

Food, hydration, supplements, exercise, and other lifestyle factors can all play a vital role in how you feel during your menopausal years.

Several natural approaches to relieving menopausal symptoms can help support and nourish your body during this transformative time.

Ayurveda is an ancient Indian medicinal system that uses a holistic (whole-life) approach to health and healing.

Practiced widely in India and Nepal, it is considered an alternative or complementary modality to traditional medicine in the West.

Ayurveda aims to restore balance to the body via natural methods and can be a valuable tool for anyone looking for alternative therapies to menopausal hormone therapy and those who want to explore natural menopause treatments that really work. 

Before diving into Ayurveda menopause remedies, let’s first understand the basics of doshas, a core concept of Ayurvedic medicine.

Three Doshas in Ayurveda – Vata, Pitta, Kapha

Five elements form the basis for Ayurveda’s foundational principles – Earth (Prithvi), Fire (Teja), Air (Vayu), Water (jalu), and Space (Akash). Ayurvedic medicine is centred on the concept that the world is made of elements that combine to produce different doshas. 

The three doshas, Vata, Pitta, and Kapha, are said to shape a person’s physical body according to a natural constitution established at birth. Ayurvedic practitioners can determine a person’s dosha and make health recommendations based on this knowledge.

The doshas are the foundation for all areas of health and the key to optimal wellness in Ayurveda.

Every person has a unique constitution with a different balance of each dosha, and usually, one that stands out as dominant.

The Vata dosha increases considerably during menopause, so menopause is considered the Vata phase of life, even if Pitta or Kapha is your primary dosha.

Vata mainly comprises air and space, and Vata-dominant types will likely experience symptoms such as insomnia and increased nervousness or anxiety.

Pitta is fire and water, with hot flushes and mood swings characteristic menopausal symptoms.

Kapha is earth and water, and Kapha types can be prone to weight gain and feeling low on energy during menopause. 

The Ayurvedic philosophy says that poor diet and lifestyle factors related to a person’s natural constitution will cause imbalances that can present as health problems and potentially lead to disease.

The concept of doshas is not supported by scientific evidence. However, several clinical studies highlight the benefits of various Ayurvedic medicines and lifestyle practices for better health.

Ayurveda for Menopause Relief | Best Natural Home Remedies

If you’re looking for ideas on how to survive menopause without hormones or natural remedies for hot flashes and weight gain, read on to discover the top ayurvedic menopause remedies.

 array of green vegetables natural Indian home remedies for menopause

1. Eat Plenty of Fresh, Organic Whole Foods

The good news is that an ayurvedic approach to nutrition during menopause follows many general healthy eating principles.

Diet plays a significant role in how you feel, whether you’re going through menopause or not.

Poor dietary choices could intensify menopause symptoms such as fatigue and hot flashes, so it’s a crucial time to make optimal nutrition choices.

During menopause, focus on a variety of whole foods rich in vitamins, minerals, and fiber, such as vegetables, fruits, nuts, seeds, legumes, and whole grains. These foods can also regulate your blood sugar levels, helping you to avoid food-related energy crashes that can adversely affect your mood.

Calcium-rich foods such as leafy greens, milk, and seafood can promote bone health during menopause.

Drinking plenty of fluids is vital to avoid menopause dehydration from night sweats and hot flashes.


2. Limit or Avoid Certain Foods During Menopause

Some foods may worsen menopausal symptoms. If you suspect something in your diet is exacerbating your symptoms, try removing it or replacing it with something else and notice any impact on your symptoms. For example, those experiencing hot flushes could consider avoiding spicy foods and coffee.

Limit your intake of salt, sugar, and fried foods to help support your body during this time. Instead, focus on natural foods as suggested above.

Food choices can go a long way if you’re looking for natural remedies for menopause emotions. Avoid refined sugar, alcohol, and spicy foods if you’re experiencing emotional issues during menopause. 


3. Ayurvedic Herbs, Spices, and Medicines for Menopause

Ayurvedic practitioners use herbs, spices, and other medicines to support the body through menopause. A personalized approach to supplementation can help relieve menopause symptoms and rebalance the body.

Ayurvedic medicines are often combination formulas, including a few herbs or other medicines working harmoniously to reduce menopausal symptoms. One study looked at the safety and efficacy of an Ayurvedic botanical combination on 117 healthy women and found a significant reduction in hot flushes in the active treatment group.

Another study found that an ayurvedic combination formula positively impacted physical symptoms and psychological complaints in women with mild to moderate symptoms of menopausal syndrome.

Some commonly used Ayurvedic dietary supplements for menopause are as follows.

Black cohosh

Black cohosh is commonly used as a menopause remedy. The root of this herb treats an incredible array of menopausal symptoms, including hot flashes, night sweats, heart palpitations, vaginal dryness, vertigo, tinnitus, sleep disturbances, nervousness, and irritability.

Although this may sound like a menopause miracle, research results are mixed. Larger, better quality studies are needed for scientific validation, but this herbal medicine may be worth exploring to relieve menopause-related symptoms.  


Try a cup of licorice tea if you’re looking for home remedies for menopause hot flashes. Licorice root can effectively reduce the frequency and severity of hot flashes. The estrogen-like properties of licorice can support the body through menopause as levels of estrogen decline. 


Shatavari is a herbal remedy widely used in Ayurvedic medicine.  It contains phytoestrogens to help restore estrogen balance and may reduce hot flashes, night sweats, and anxiety. Shatavari can also improve libido, a common menopausal complaint. You can make a warm drink with Shatavari powder, milk, and a little ghee, an Indian favorite.

Fennel and Fenugreek seeds

Various recipes use fennel and fenugreek seeds, and both may reduce the symptoms of menopause.

Fennel seeds have cooling properties that make them naturally Vata-reducing, so they’re perfect for this Vata-dominant phase of life. They can relieve menopausal symptoms, including hot flashes, sleep disturbances, and vaginal dryness.

Fenugreek seeds contain phytoestrogens, which may help balance hormones and counter the natural decrease in estrogen levels during menopause. Studies have shown they could improve common symptoms such as hot flushes, night sweats, muscle and joint pain, irritability, and vaginal dryness.

Other Ayurvedic Herbs, Spices, and Medicines for Menopause

Above are just a few possible Ayurvedic medicines for menopausal women. Other possible herbal supplements may include the following:

  • Cardamom is a spice that may improve memory, concentration, mood, and symptoms of depression.
  • The arjuna herb improves cholesterol levels and regulates fat metabolism.
  • Ashwagandha for stress reduction (affiliate link)
  • Ashoka for hormone regulation, and therefore night sweats, hot flashes, sleep issues, weight gain, and mood swings
  • Aloe vera gel, which is high in estrogens to help balance hormonal levels
  • Brami for concentration
  • The Guggul herb for combating weight gain during menopause

4. Ayurvedic Exercise Considerations for Menopause

Yoga is Ayurveda’s most recommended exercise mode and effectively manages menopausal symptoms. It’s one of many exercise modalities that improve physical and mental health, yet yoga is inextricably intertwined with Ayurvedic medicine.

Yoga is a method for creating harmony of mind, body, and spirit. It’s a pathway for raising consciousness, rejuvenating the body, and reducing stress and anxiety. Specific postures in yoga can rebalance the doshas and help you feel better physically and mentally through breathwork, meditation, and movement.

people in a yoga studio

5. Meditation to Ease Menopause Symptoms

Meditation is a tool that can help ease the emotional turmoil and mood swings that often come with menopause. When your raging hormones make you feel like the world is falling apart, meditation can help instill a sense of calm and peace. Meditation can help relax your body and mind by using the breath as your anchor.

woman having a calming massage

6. Panchakarma Health and Wellbeing Routines for Menopause

Panchakarma is an in-depth Ayurvedic modality, often prescribed over time to revitalize the body and mind. It can consist of various treatments, including the following.


Ayurvedic practitioners use warm, herb-infused oil for a full-body massage called Abhyanga. The oil is carefully chosen to match the person’s dominant dosha, and the practitioner selects herbs designed to rebalance the doshas. 

A small pilot study showed Abhyanga reduces heart rate and improves perceived stress levels. You can also practice Abhyanga as part of your self-care routine at home.


Shirodhara is another ayurvedic oil technique that involves dripping oils infused with natural extracts onto the head to promote relaxation. This practice can help improve stress and mood, creating an alert calmness similar to that observed with meditation.


Virechana doesn’t sound quite as appealing as a blissful warm-oil massage. It involves ingesting purgative substances to remove excessive Pitta dosha from the body. Virechana may be safe if you’re under the guidance of an experienced Ayurvedic practitioner but don’t try to self-prescribe this one at home!


Nasya is a nasal-cleansing practice to clear out excess mucus and cleanse the upper respiratory pathway. Like Abhyanga and Shirodhara, herb-infused oil is used, this time in the nose, to rebalance the doshas. It involves massaging oil around the inside of the nostrils, and you can practice it at home.

woman meditating whilst looking at a red sunset - getting to menopause zen - natural Indian home remedies for menopause

7. The importance of sleep

Sufficient good quality sleep is a crucial element of a healthy lifestyle. Ayurvedic philosophy highlights the importance of sleep to support the body through menopause. 

Hormonal changes during menopause can disrupt sleep patterns, and a lack of sleep can cause further hormonal imbalances.

You may already be experiencing mood swings as a symptom of menopause. If you add that to irritability and moodiness from sleep deprivation, it can take its toll emotionally and physically.

Although menopause symptoms can make sleep difficult, practicing good sleep hygiene can increase your chances of getting a good night’s sleep. Examples include:

  • Going to bed at 10 pm and waking at 6 am in line with the natural circadian rhythm
  • Avoiding electronic devices and bright lights for an hour or two before sleep
  • Being mindful of caffeine intake. Consider avoiding caffeine after midday if you have trouble sleeping.

Some of the other ayurvedic approaches already discussed, such as yoga, meditation, and Abhyanga, can help relax the mind and body, promoting better sleep quality.

Natural Indian Home Remedies for Menopause | In Conclusion

Menopausal women are increasingly seeking herbal therapies and other natural treatments as an alternative to hormone replacement therapy, which may have several adverse effects.

Whether you’re looking for herbs for menopause mood swings, herbal remedies for menopause weight gain, or relief from hot flushes, ayurvedic medicine offers a natural solution for menopausal and perimenopausal women.

Ayurvedic practices can help with a smoother transition and offer a way to support the body through menopause.

Self-care is at the forefront of an Ayurvedic approach to health and may consist of several elements such as yoga, meditation, oil massage, dietary considerations, and supplementation.

Seek advice from a qualified and experienced Ayurvedic practitioner if you are not sure which treatments are right for you.

About The Author

Written by Elly McGuinness, a freelance writer with extensive experience in the health and fitness industry and a passion for holistic wellness.

Please Note:  As an Amazon Associate we earn from qualifying purchases. 

This helps us continue our mission of helping you go from menopause mayhem to menopause zen.

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