Ayurvedic solutions, from pranayama to panchakarma, to cure stress, boost mental health in women

Personal and professional issues among women are stressors, which if left unaddressed, can take a significant toll on both the mind and body. Stress in women can often be linked to a variety of life situations; family responsibilities, career pressures, and self-care neglect. Ayurveda offers an array of practices that can help women manage stress and promote mental well-being. These practices not only improve psychological health but also boost physical energy, thus creating a more balanced lifestyle.

According to ayurveda, mental health issues like anxiety, depression, and stress stem from an imbalance in the body's doshas - Vata, Pitta, and Kapha, says Dr Dhaneshwari H.A., Assistant Professor, Dept. of Kayachikitsa & Manasaroga, Sri Dharmasthala Manjunatheshwara College of Ayurveda, Hospital & Research Centre, Udupi. “Women are particularly susceptible to stress due to hormonal fluctuations, lifestyle factors, and societal pressures. These stressors can disrupt the natural balance of the doshas, leading to conditions like insomnia, mood swings, and even physical ailments such as digestive issues and fatigue,” he says, adding that "as per ayurveda, the key to managing psychological stress lies in restoring balance. This can be achieved through lifestyle changes, dietary adjustments, detoxification processes, and practices like yoga and meditation.”

Additionally, Ayurveda stresses on prevention and self-care, advocating for regular routines and periodic cleansing to keep both the body and mind in good condition.

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Dr Dhaneshwari suggests the following ayurvedic practices to manage psychological challenges in women:

• Daily routine: A structured daily routine is a cornerstone of Ayurvedic practice. It helps balance the body's natural rhythms and reduces stress. This includes waking up early, having a nourishing breakfast, engaging in physical activity, and ensuring adequate sleep. A consistent routine helps the mind stay calm and focused.

• Dietary adjustments: Ahara or dietary adjustments talks about the importance of a balanced diet, tailored to one's dosha. Foods that are fresh, organic, and easy to digest are recommended. Avoiding processed foods and eating mindfully can reduce stress and support emotional balance.

• Yoga and pranayama: Physical exercise and controlled breathing techniques are essential for relieving stress. Yoga not only strengthens the body but also calms the mind, while pranayama (breathing exercises) helps in regulating the nervous system, thereby promoting mental clarity and peace.

• Detoxification: Regular detoxification through Panchakarma treatments helps cleanse the body and mind. These therapies can address imbalances that lead to stress, fatigue, and emotional disturbances, thereby improving well-being.

• Herbal remedies: Ayurvedic herbs like Ashwagandha, Brahmi, and Jatamansi are well-known for their adaptogenic properties, helping the body and mind cope with stress. These herbs support the nervous system and are often used to improve mood, reduce anxiety, and support good sleep.

• Mindful practices and spiritual healing: Spiritual practices like meditation, prayer, and mindfulness are integral in Ayurveda. They help women stay grounded and reduce the impact of external stressors. Spiritual healing is considered an essential part of maintaining psychological health, bringing peace and emotional resilience.

• Supportive therapies: Women go through various life phases such as pregnancy, menstruation, and menopause, each bringing unique challenges. Ayurveda offers specific recommendations for each stage, including self-care routines, dietary changes, and therapies to support both the mind and body during these transitions.