Rhythm and Routine for the Win

Experiencing irregularities in body heat, mood, menstrual cycle, or sleep can be a part of perimenopause, but establishing a stable flow of energy over a monthly cycle yokes the irregularity to nature’s flow. Bodies love this; they seek stability. 

Perimenopause is an opportunity for developing a deeper sense of self and purpose, harnessed by allowing ample space to accept, digest, and absorb changes that can affect your body and mind, as well as your sense of purpose. There’s no need to crash headlong into battle with one of life’s biggest rites of passage. Instead, turn to nourishing foods and healthy rhythms during this time to fortify a strong, resilient vessel that can weather the changes well.

The Role of Stress in Perimenopause Symptoms

The enemy of inner strength is stress. It’s easy to allow stress to eclipse self-care during the active stage of life. The effects of this compromise are not easily undone when one approaches the mid to late forties. 

The body in this case has learned to prioritize stress hormones, and as sex hormones naturally reduce in this stage of life, stress hormones do not have the same buffer of their cooler counterpart, estrogen. Grounding qualities in the physical body, which work to support a sound body-mind, start to wane as we age. 

Life’s stress levels may be the same, but the nervous system’s ability to manage them is changing. This process may cause feelings of irritability, anxiousness, sadness, and other mental fluctuations. According to Ayurveda, the mind permeates the entire body and colors our experience. The body’s changing ability to cope with stress underlies many of the mental fluctuations women experience in perimenopause. 

At this point, we have the opportunity to see the interconnection between hormones, mind, and stress instead of compartmentalizing the mind. The great news is that one can see improvements in body and mind with simple Ayurvedic practices. For example, mental fluctuations may be soothed by an oil massage, which soothes the nerves, or by eating ghee, which also has an affinity for the nerve tissues.

Doing less reduces mental pressure, increases mental space, and opens the flow of the channel of the mind. Give yourself permission to ease up.

Irregular Periods during Perimenopause

As hormones fluctuate, intervals between cycles can become longer or shorter in perimenopause. Periods can become inconsistent in the amount of blood shed: women may have spotting before or between periods, or experience heavy or longer-than-normal periods.

If you are traveling a lot or finding yourself too busy to sit for a meal or do an oil massage, and your periods are irregular, it is even more important to establish grounding routines. Consistent mealtimes, a consistent bedtime, or establishing a regular rest period (especially when bleeding!), will all provide stability for your body.

When daily routines do not remedy irregular cycles, working with herbs can help. Start taking Women’s Natural Transition, or consult an Ayurvedic practitioner who can suggest a mixture of herbs to support your overall balance. During perimenopause, some irregularity in the menstrual cycle is normal, but if you consistently have spotting between periods, bleed for more than seven days, or experience a new onset of pelvic discomfort, see your healthcare provider.

The Elements and Doshas During Perimenopause

According to Ayurveda, we move toward the vata stage of life as we age, while pitta and kapha dosha recede.The space and air elements slowly begin to predominate, causing the body to become more dry and potentially less resilient to stress. 

Imagine a cottage weathering a windstorm. If the siding or the roof are drying out and losing their binding moisture, they are likely to degrade, develop weak spots, and become more vulnerable to the elements. 

The changes bodies undergo at perimenopause, though gradual, are like a home weathering a season of wind. Ayurveda teaches us how to shore up our roof and siding, and prepare for the storm. Preferably before the season is upon us.

Symptoms tend to become more noticeable, and hormone changes more drastic, the closer one gets to menopause. 

In general, those with more earth and water elements in their constitution may “weather the storm” better than those with lighter constitutions of space, air, and fire. Those with pitta constitutions may notice more signs of fire such as hot flashes and irritability, whereas vata types may feel more unstable, dry, and depleted, and fluctuate between hot and cold. Kapha types may enjoy a steadier transition but tend to see more weight gain or fatigue with metabolic changes.

Feeling Great Through Perimenopause

Perimenopause, a period of three to ten years when menstrual cycles become irregular as a woman approaches menopause, is a time of restructuring in both body and mind. As the body undergoes physiological changes, our desires and aims can also shift. 

Perimenopause is most likely to occur between the ages of forty-five and fifty, with changes such as irregular periods and an increasing dry quality in the skin, hair, menstrual blood, and vaginal tissues being apparent from about thirty-five onward. While perimenopause may last anywhere from three to ten years, the average duration is four years. 

With Ayurveda’s understanding of life stages, we have a magnificent view of perimenopause and menopause: how to support smooth changes, maintain luminosity, and manage imbalances that may arise. 

If you are somewhere between the ages of thirty-five and fifty, it’s prime time for fostering balanced habits. And if you’re in your thirties, even better, as it’s never too early to start setting yourself up to flourish during perimenopause and menopause. 

Everyday Ayurveda for Women's Health

There is nothing more natural than change in a body, and with that, the changes that may come in how we relate to life, in what we want out of it, and where we are going next.

The shift from fertility to cosmic connectivity is magical and full of grace. More on this coming down the pipe with the April release of Everyday Ayurveda for Women's Health. Pre-order now from your favorite bookseller and listen to audio chapters NOW by putting your order info in the link.

Instantpot Pumpkin Dal Recipe

INSTANTPOT RECIPE ALERT!

This Red Pumpkin Dal recipe flow is adapted from #everydayayurvedacookbook for the instantpot. It’s a favorite of mine and so easy when you put it in the pot in the AM, then eat it when you have the lunch break. Enjoy!

Red Pumpkin Dal

Ingredients:
1 cup red lentil or split mung beans
3 cups water
1 can of coconut milk
2-3 cups cubed winter squash (any and all!)
1-2 tbsp seasonal spice mix (see my cookbooks for more!)

Direction:
1. Pressure cook for 5 minutes.
2. Hand-blend if you want it to be really smooth.
3. Serve with a sprinkle of toasted coconut.

Have you adapted any of my recipes for your IP? Please share below so everyone can benefit!

Top Three Winter Self-Care Tips

I promise you I do these 4 things in winter: 

I eat homemade soup. I sip warm water, nothing cold. I take walks outside and am slightly obsessed with sunshine! I have hats that cover my ears, and I never forget to wear one. 

For a deep dive into winter self-care, including the whys and the hows, check out Deep Winter Self-Care Workshop.

Freebies for Community Members

The Ayurvedic Living Community Membership is headed into its 4th year and we are accepting new members into the crew! 

With our NEW annual member option for $33/ month, you get 

Accountability community meetings with Kate, and an ongoing discussion group with the crew. 

Deep discounts on community cleanse. 

Monthly book club on Women’s Health, Bhagavad Gita, and more. 

A huge library of seasonal self-care, cooking, and women's health workshops, plus the occasional members-only live workshop with Kate. 

January only, when you join you get access to The Everyday Ayurveda Kitchen, a video cooking course worth $400!! Access ends January 31st, so now is the time if you want to get this cooking bonus! 

Food for Thought

For more than 15 years, the dining duo of Billy Costa and Jenny Johnson has been eating their way through New England, mixing it up with top chefs, jumping behind the line of the hottest restaurants, and giving you the inside scoop on where to wine, dine and spend your time. So, get ready - it's Food For Thought, giving you something to chew on.

Listen here