An Ayurvedic Approach to Menstruation

Ayurveda is about balance -- concept of balance as shown by zen meditation.

Menstrual flow and its characteristics—color, volume, and smell—don’t make for your usual dinner conversation! But since ancient times, Ayurvedic practitioners have used these and other characteristics to gauge the health of their patients, offer course corrections, and improve symptoms. In this article, I’ll show you how you can apply Ayurvedic insights to help relieve menstrual symptoms and improve your overall health and well-being. 

Note: This article is not a substitute for medical advice, and you should consult your gynecologist and primary care physician before adopting any of the recommendations here. 

What Are the Doshas? 

In Ayurveda, one of the primary concepts is doshas. Feel free to skip this section if you’re already familiar with doshas. 

Doshas are energies that circulate within our bodies and minds and govern what we do, how we do it, and how we perceive and experience the world around us. There are three doshas: Vata, Pitta, and Kapha. Each dosha has different qualities that affect how they influence us. Here’s a quick rundown: 

  • Vata: Variable, dry, cold, light, spacey, movement 
  • Pitta: Intense, focused, hot, oily 
  • Kapha: Heavy, moist, clammy/cool, stable 

At any given time, most of us have a dominance of one to two doshas in our bodies and minds. Take me as an example. Right now, I might have a doshic distribution of 70 percent Vata, 10 percent Pitta, and 20 percent Kapha in my body and mind. This distribution makes me Vata-dominant, so I will be influenced most strongly by Vata’s qualities. It’s sometimes possible for two doshas to be dominant, e.g., 40  percent Vata, 20 percent Pitta, and 40 percent Kapha. So, when you read “dosha dominance,” think about what’s highest in a percent distribution. 

Ayurvedic Approach to Menstruation: Balancing the Doshas

Ayurveda vector illustration doshas vata, pitta, kapha. Ayurvedic body types. Ayurvedic infographic. Healthy lifestyle. Harmony with nature.

When a dosha is too dominant, it’s important to balance that dosha, i.e., bring its percentage down a few points. We do that through various dosha balancing rituals, which I’ll discuss below. 

Why is this concept important? As mentioned above, these doshas govern our lives, including our menstrual cycle. If a particular dosha is overly dominant in our bodies and minds, we will overly express the qualities of that dosha, which presents itself as physical and mental discomfort. The specific nature of discomfort depends on the dominant dosha, which I’ll talk more about below. Once we understand the cause(s) of the discomfort (i.e., which dosha is dominant in ourselves), we can apply balancing rituals to achieve some relief. 

Menstruation and Doshas 

We’re so used to our bodies being uncomfortable during menstruation that most of us don’t consider a reality with less discomfort possible. Ughhh, those cramps! I was often advised to pop a pill for my cramps, but that never felt right to me. Ayurveda can offer both a different perspective and concrete practices to provide relief. Because these practices work from the inside out, the impact is not as fast as popping a pill, but the change is lasting. 

The first step is assessing which dosha expresses itself most dominantly in you. It’s possible to do this by considering your specific physical and emotional symptoms during menstruation. Remember, we might see a mix of symptoms, as sometimes more than one dosha is dominant. 

Physical Symptoms of Dosha Imbalance

Shot of stressed business woman working from home on laptop looking worried, tired and overwhelmed.

  • Gas and bloating: When you think of Vata, think of spaciness and air. Excess Vata causes gas and bloating during a period—air in the abdomen. The only exception is a pungent-smelling gas, which indicates Pitta. 
  • Diarrhea: Diarrhea is usually caused by excess heat in the body. Whenever you think of heat, think of Pitta, which is oily and hot. Excess heat in the digestive system combined with uterine contractions to shed the lining can cause more frequent and softer bowel movements. The softer the stool, the higher the Pitta. A burning sensation is also indicative of Pitta’s dominance. 
  • Nausea and heaviness: A feeling of fullness and some nausea can be attributed to an increase of the heaviest dosha, Kapha. Think water and earth—a very heavy combination. Excess Kapha during menstruation can make us feel slow, sluggish, full, and sometimes nauseated. It’s believed to be in part due to an increase in the stomach’s mucus lining. 
  • Cramps: Each dosha governs some specific body organs, as well. Vata governs our lower intestine and is responsible for the actual downward movement of the menstrual flow. When we feel painful cramps in the stomach, in some way, the flow is obstructed by an increase in Vata. 
  • Headaches: Pitta governs the head. Usually, headaches result from a spike in Pitta energy. Rarely, headaches can also be attributed to Vata dominance if they are accompanied by other mental symptoms such as anxiety, tension, and stress. 

Emotional Symptoms of Dosha Imbalance 

  • Anxiety, restlessness, insomnia, and worry: These are typical Vata emotions. If you notice them arising or peaking during menstruation, it typically indicates Vata dominance. Again, think of Vata as air in motion. In our minds, that air can cause rapid thoughts and anxiety. Most of my clients were unaware of the cause of their insomnia before looking at it from an Ayurvedic lens. 
  • Anger and irritation: These are usually thought of as more heated emotions. Heat is synonymous with Pitta. More than a usual degree of irritation, getting angry easily, or having full-blown rage outbursts—these all indicate an increase in heat in the mind and likely Pitta dominance. 
  • Depression, melancholy, nostalgia: These are heavy emotions. I always imagine someone carrying a heavy weight with their shoulders slouched. Heavy is synonymous with Kapha; remember the water and earth combination. If you find yourself crying for no specific reason or feeling nostalgic/melancholy in the days leading up to or during your period, Kapha is likely on the rise. 

These symptoms aren’t a complete list, but it should cover the most common symptoms.

As you read the list of symptoms, you might notice a pattern in yourself that clearly indicates you are Vata-dominant, Pitta-dominant, or Kapha-dominant. Or you might see a mix of symptoms where your doshic dominance is less clear. Consider which symptoms you experience most strongly or are most uncomfortable to you to help identify which dosha is most dominant. 

If your symptoms are highly variable from one cycle to another, it’s likely that Vata is dominant. One of Vata’s characteristics is motion, so Vata can cause a high degree of variability. People with Vata-dominant cycles often respond with “it depends” when asked about their cycle. 

Ayurvedic Approach to Menstruation: Finding Balance

Good sleep brings balance back to the ayurvedic doshas and, therefore, to health-related imbalance

Below, I’ll offer different dosha balancing practices that you can incorporate regularly to see results over time. For me, my menstrual cramps and insomnia improved after I practiced Vata-balancing rituals for a few months. The change was noticeable, welcome, and holistic. 

It’s important to recognize that these practices aren’t just for the three to seven days when we’re menstruating. Our daily actions throughout the month impact our menstrual symptoms and our cycle as a whole. 

Dosha Balancing Pointers 

Ayurvedic Approach to Menstruation: Balancing Doshas with Food 

Food is one of the most essential elements of our health. What we eat, when we eat, and how we eat—these all contribute to our overall well-being. Here are some food-related pointers for each kind of dosha dominance: 

  • Vata (Avoid dry and cold. Opt for warm and moist): Avoid dry and cold food such as crackers, salads, and popcorn. As Vata already has a lot of air, an increase in Vata in the body can cause dryness and coldness. Instead, they should opt for food that reduces the quality of dryness and coldness, such as warm soups and bowls, food cooked in good quality oil, or ghee. Drink warm water with carom seeds. They aid digestion and help combat gas, bloating, and menstrual cramps.

    Traditional Indian drink turmeric milk is golden milk with cinnamon, cloves, pepper and turmeric on a wooden background with spices for finding balance to the doshas.

  • Pitta (Avoid hot. Opt for cool): Remember to think of Pitta and heat as synonymous. This translates into food as well. If you observe more Pitta-dominant symptoms, hold off on the spice. I know that’s difficult if you’re a spice lover but opt for more cooling options such as coconut oil mixed in with your food, buttermilk, coriander seeds soaked in water, and overall reduced spices (especially red chilies, hot sauce, and other hot spices). Consider drinking warm water boiled with coriander seeds, which are cooling for the body. 
  • Kapha (Avoid heavy, oily, and cold. Opt for light, dry, and warm): Kapha is our heaviest dosha. We want to reduce its heaviness and balance it with some lightness. Think of switching heavier portion sizes with smaller meals at regular intervals. Add some dryness to the meals through reduced oil and crackers on the side. Lay off dairy, which can be highly Kapha irritating. If you don’t experience Pitta symptoms heavily, add black pepper to your food and drinks. It cuts the heaviness of Kapha, but since it is also hot in quality, it can irritate a dominant Pitta.

Healthy food to balance the Doshas and contribute to a healthy and balance menstrual cycle.

Ayurvedic Lifestyle Practices to Balance the Doshas

  • Vata: Routine, routine, routine! Balancing Vata requires consistency. Vata-dominant folks should opt for regular meal times and a regular sleep schedule. Vata in the mind causes a lot of movement (racing thoughts, anxiety, etc.), so we want to invite stillness through meditation or calming breathwork such as alternate nostril breathing.During yoga class women do Alternate Nostril powerful breathing practice energizing third eye chakra, close up focus on African females, improve mental clarity, enhances ability to concentrate concept, balances doshas and overall health.
  • Pitta: Everything in moderation. This is the motto for balancing Pitta. Pitta-dominant people like to go hard—work out, work, and debate hard. There’s an inherent intensity courtesy of the heat. Add some cooling elements to the day. Avoid sun when it’s at its peak between 10:00 am and 2:00 pm, introduce a cooling breathwork such as Sheetali (inhaling through the mouth and exhaling through the nose) under the supervision of a teacher, take cold showers, massage your head with cooling oils such as Bhringraj, and find constructive ways of handling heated emotions (such as journaling, talking, or crafts). 
  • Kapha: We gotta move! Try activities that cut through the heaviness. Opt for more rigorous breathwork (under the supervision of a teacher), such as Kapalbhati (Skull Shining Breath). Try some High-Intensity Interval Training workouts to add a burst of movement that combats the heavy energy. Opt for lighter or humorous media to balance the melancholy. 

Implementing an Ayurvedic Approach to Menstruation

In conclusion, Ayurveda offers valuable insights for managing menstrual symptoms by focusing on balancing the body’s doshas—Vata, Pitta, and Kapha. By understanding which dosha is dominant during your cycle and recognizing the corresponding symptoms, you can adopt specific dietary and lifestyle changes to bring relief. Whether it’s calming the restless energy of Vata, cooling the fiery nature of Pitta, or invigorating the sluggishness of Kapha, these holistic practices work over time to promote long-lasting comfort and well-being during menstruation. Always consult with your healthcare provider before making changes to your routine.

Vidushi Sandhir

Vidushi Sandhir is a 1:1 wellness and personal transformation coach, podcast host, and workshop facilitator. She specializes in heart-centered practices for holistic personal growth and physical wellness. Vidushi worked as a Program Manager in fast-paced Corporate America for over 11 years. A profound sense of dissatisfaction and fatigue prompted her to explore holistic healing and start her coaching practice.

As the Founder of Deeply Simple Wellness, Vidushi coaches through practices that integrate the wisdom of Ayurveda, somatic-informed embodiment techniques, and mindful meditation for a mind-body approach. Her unique approach recognizes that one-size-fits-all solutions have limitations. 

She holds a Master’s in Information Systems from Indiana University, Bloomington. Through her years in Corporate America, she committed to continual learning in the field of holistic wellness. She holds a certification in Integrated Trauma Coaching (somatic-informed) from Aura Institute, studied Principles of Ayurvedic Medicine at CA College of Ayurveda, and earned recognition as a Mindfulness Meditation Teacher from the School of Positive Transformation. Additionally, she is a certified Reiki Practitioner from the NYC Reiki Center and has received training as a Life Coach. She also completed Level 1 training in Marma from Bhakti Center.

 

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