Women’s health according to Ayurveda

Women’s health in the last decade has been receiving increasing attention due to their rapildy evolving role in society. As homemakers and careerists, women are juggling many responsibilities, making time for more activities than ever before. It is not an easy job being a woman these days though it is infinitely more excting and challening due to the many opportunities she is provided to prove her mettle. Emotionally, mentally and physically, women are enriching themselves but this also placing demands on their health. Which is why, no matter what her age, a woman needs to pay attention to her lifestyle, nutrition, exercise and emotional well-being to stay at the top of the game.

According to Ayurveda, doshas do not get influenced by gender. Having said that, there is a need to have a specific apporach to well-being when it comes to woemn.

Dietary requirements for women

Until the age of 40, a woman can get away with being a bit naughty about her diet. However, after the age of 40, the important hormones in her body are more imbalanced than before. This imbalance is further accentuated if her lifestyle and nutrition is not managed wisely. Dr Chandy says, “According to Ayurveda, a woman over the age 40 has to control her diet aggressively.” This can be done by reducing (not doing away with) fats and carbohydrates while ensuring the body is nourished by fibers and sufficient amount of vitamins, calcium, minerals and protein.

Calorie intake:

How many calories should a woman consume?

This is subjective, says Dr Chandy. It depends on her age, height and activity level, but as a general rule, a woman between 25-50 should eat about 2,200 calories a day. If she wants to maintain her current weight (which is assumed to be the correct weight for her age and height) then the calorie count should be 2000 calories a day.

But no matter what your age, it is not advisable for a woman to consume fewer than 1,500 calories even if she wants to lose weight.

No matter what her age, a woman should control the fat content in her food as it can lead to hormonal imbalances, which can in turn lead to gynecological issues like PCOD (Poly cystic Ovarian Disease).

Calcium and magnesium should also be consumed to avoid osteoporosis and arthritis – problems common amongst post-menopausal women.

The case for supplements:

Latest scientific research and studies based on data collected over the last few decades are also proving that supplementation may be necessary to prevent the onset of chronic diseases. Women have been found deficient in a number of vitamins and micronutrients, such as vitamin C, vitamin D, vitamin E, folate, and beta-carotene.

It is also important to remember that popping supplementary pills is not a magic cure. They can help strengthen your body only if your lifestyle is following a healthy path. However, don’t embark on any supplementary regimen without your doctor’s approval. Those suffering from diabetes, high blood pressure or arthritis should be extra cautious and avoid taking supplements unless prescribed by your physician.

Also pay attention to fulfilling your body’s nutritional needs as this has a huge impact on her ability to have a healthy and safe pregnancy. It’s not just what you eat during your pregnancy that is going to affect your baby. The nutrients you have been building up over the years go into providing nourishment for the foetus.

Ideally, you should have been eating calcium-rich food from your adolescence. This builds bone mass and strength and also reduce the risk of developing osteoporosis – a condition that is caused by progressive bone mass loss with aging, resulting in greater susceptibility to fractures. In adulthood, you can shore up on calcium reserves by including dairy products like milk, cheese and yoghurt in your diet. Other sources of calcium are salmon, tofu (soybean curd), broccoli, peas, beans, seeds and nuts.

Additionally, due to menstruation, you need more iron than men, as you lose an average of 15 to 20 mg of iron each month. Without enough iron, you can suffer from anemia, fatigue and headaches. However, your iron stores increase after menopause. Meat, fish and poultry are rich sources of iron, besides peas, beans, leafy green vegetables like spinach and potatoes.

Women and exercise

Dr Chandy says, “Ayurveda leans more towards cardio exercises as opposed to muscle building as far as fitness for women is concerned. Moderate walks for a minimum of 45-60 minutes for 5 days a week is advisable.”

Another form of exercise that is approved of by Ayurveda is yoga as it fully relaxes the body and the mind. Pilates is also good for building core strength.

Women and Ayurvedic herbs

Ayurveda through the usage of natural herbs aims at helping women find their body rhythm. The ancient text, the Charaka Samhita, presents various categories of herbs that help women achieve better health and remedy their problems.

Amalaki:

Known commonly as the gooseberry, this fruit is extensively used for medicinal purpose. Native to tropical Southeast Asia, it is found in central and southern India, Pakistan, Bangladesh, Sri Lanka, Malaysia, southern China and the Mascarene Islands. It is a common ingredient of many traditional Indian medicines, which use all parts of the plant including the fruit, seeds, leaves, root, bark and flowers. According the Ayurveda, the amla fruit is primarily sour and astringent in taste (rasa), with secondary notes of sweet, bitter and pungent rasas. Thus it contains five of the six rasas – an easy way to ensure that your meal is balanced as far as rasa goes is to include amla pickle in it. In south India it is pickled with oil, salt and spices while in the north of India, it is soaked in sugar syrup. It can also be eaten raw; this however is an acquired taste, Amla helps balance all the three doshas and aids digestion. It is also used to treat constipation, reduce fever and cough and alleviate asthma. It is also used to treat gastritis, hyperacidity, hepatitis, flatulent colic, colitis, skin diseases, anemia, diabetes, gout, osteoporosis, premature greying, alopecia, asthenia, mental disorders, vertigo, palpitations, thus making it a superstar fruit.

Ashoka:

This small tree (not to be confused with the pillar like Asoka tree used primarily for decoration and which resembles Mediterranean Cypress trees) seems like an unlikely candidate for this list, but the Ashokarishtam (the extract of Ashoka along with a combination of other herbs) is an oft recommended concoction at Ayurvedic clinics. It is very helpful in treating uterine hemorrhagic conditions like menorrhagia and metrorrahagia (irregular bleeding during and after menstrual cycle). A decoction of the bark of Ashoka tree mixed with cold milk is an excellent remedy for irregular menstrual cycles and other hormonal disorders.

Shatavari:

This creeper (a species of asparagus common throughout India, Sri Lanka and the Himalayas) has the ability to balance the hormone levels in a female body and has a calming and rejuvenating effect on the body and mind. It is useful in treating pre-menstrual symptoms (PMS), infertility, irregular menstrual cycle, menopause and lactation (thus positively impacting the baby too). It is often used to treat women with low oestrogen levels, which can give rise to symptoms like hot flushes, insomnia and night sweats.

(Binu Sivan is a Dubai-based freelance writer).

AYURVEDA AND WOMEN’S HEALTH

Make sure your diet follows the food guide pyramid:

6-11

servings of complex carbohydrates

2-3 servings

each of fruits and vegetables,

1-2 servings

each of dairy products and proteins like meat, tofu, or beans,

Limited

use of added fats and sugars