We live in a very modern world. As the times progress, we are reclaiming our freedoms and rights as women, both in our bodies and in our choices. Now is such a potent time to reclaim our knowledge of our most sacred cycle - The Menstrual Cycle. There is power in understanding the ebb & flow of our bodies - her rhythms are the footsteps of our ancestors, our blood is an ancient language.

Ayurveda is a tool that we can use to read this language of our bodies. We can pay attention closely and use the qualities present to understand where our menstrual imbalances lay.  

Ayurveda is one of the only sciences that has studied the Menstrual Cycle in such depth. We regard the Menstrual Blood as a window into the different layers of the body, carrying within it messages from the body. Paying attention to the quality and consistency of our menstruum, we can decipher these codes and quickly learn which Dosha imbalances your body is struggling with.

First, let us do a quick refresh on the three Doshas.

The Three Doshas and Their Role in Menstrual Health

One of the most foundational concepts in Ayurveda are the three Doshas; Vata, Pitta, and Kapha. These can be described as the forces of nature, both externally in our environment, and internally in our bodies. The three doshas are ‘modes of functioning’ that help us better understand ourselves, and the world we live in. 

Let's start at the beginning: The most basic building blocks in the material world are the five elements; ether, air, fire, water, and earth. 

• Vata dosha expresses the mobile nature of Air & the spacey quality of Ether.

• Pitta embodies the transformative nature of Fire & the fluid aspect of Water.

• Kapha reflects the binding nature of Water & the solid condition of Earth.

As with the elements, all of the doshas can be found in everything and in different proportions. The particular ratio within each of us defines our state of optimal health, and greatly influences our individual traits, and unique strengths and abilities. 

The three doshas are categorized by their qualities:

• Vata: Dry, Light, Cold, Rough, Mobile

• Pitta: Hot, Sharp, Spreading, Oily, Liquid

• Kapha: Heavy, Slow, Dense, Sticky, Cool

Using the qualities of the Doshas, we can describe the various symptoms of Menstruation, including painful periods and better understand what it is that our bodies are trying to say to us.

How Ayurveda Interprets Menstrual Flow

The Menstrual Phase is the first day of your cycle, which you will know by the appearance of your blood! Your Menstrual phase starts when your menstrual blood comes in quantities larger than a teaspoon. In Ayurveda, spotting is not considered the first day of your period. Spotting is characterized by a little discoloration, or tiny amount of blood when you wipe. Once the blood has noticeably arrived, we may begin to notice other symptoms common with the onset of our menses. This is where we begin paying attention and possibly writing about the experience so we can understand the messages a little deeper.

I like to use each period as a time for self-discovery and reflection. The energy of slowing down and going internal creates a safe space to reflect on the current events of our lives, and contemplate how it truly makes us feel. Our bodies will always whisper before they shout, and if we can get really quiet, we can identify dis-ease, such as period pain, before it turns into illness.

From this place, we can begin to categorize our Menstrual Phase by Dosha. We do this by identifying the qualities present in our symptoms and in our blood. The Dosha that is most imbalanced will present itself strongly during the menstrual phase of our cycle. If we pay attention, we can learn so much about our bodies during this sacred time. 

Overall, the menstrual phase of our cycle is already Vata prominent. This means that the qualities of Vata show up strongly due to the nature of the hormonal changes and conditions necessary to release menstrual blood. This is a natural occurrence, and happens to assist us in returning to that internal space and slowing down. 

This can show up as feeling inspired and creative, ideas are pouring in and it is a good time to jot them down and continue with the creative flow. It is not a time for putting these ideas into action, we want to wait for the support of the follicular phase for that.

The best way to support the natural Vata state of this phase is to keep warm, eat cooked and nourishing meals, and enjoy warming spices and teas. This counteracts the dry and cold qualities of Vata, and assists in the full release of the menstrual blood.

However if excess Vata is showing up too strongly, we can be feeling a Vata imbalance.

Vata Imbalance and Menstrual Health

Let's recall the qualities of Vata (light, mobile, cold, dry, rough, subtle, clear). The home of Vata is the pelvis and the thighs, and imbalances will often arise in these areas.

When Vata is high, you may experience discomfort; lower belly and menstrual cramps, pain in the lower back, anxiety, nervousness, and fear. Menstrual blood can be frothy, thin, dry, dark red with plenty of clots, and you may experience a short flow of 1-3 days.

It is easy to aggravate Vata in the body during Menstruation, because it is already a Vata prominent time. We should all do our best to focus on calming Vata before and during Menstruation. Through eating warm, cooked and nourishing foods and keeping our feet warm and covered through the menstrual phase. Another lovely solution is taking a nourishing epsom salts bath with herbs like lavender or rose to ground into the body and calm the nervous system.

Pitta Imbalances during Menstruation

Pitta is characteristically hot and sharp. It brings heat and fluidity and a spreading nature to the blood, such that it flows with ease—sometimes too much ease. Pitta menstrual cycles are often heavy, leading to the experience of heavy bleeding . Along with the heat comes irritation and inflammation in the body, which can provoke swelling. Such is the case with tender, swollen breasts that many women can experience.

Some other discomfort that could be experienced is a burning sensation when urinating, increased body temperature, headaches, acne, nausea, and diarrhea. As well as anger and irritability. Menstrual blood can be bright red, hot, profuse, fleshy smelling, and a heavier flow.

When excess Pitta is imbalanced in the body during Menstruation it may feel good to practice some movement. As a general rule, during Menstruation, we do not want to raise our body temperature. Instead we can move this excess energy through gentle dance, exploratory yin-yoga, and deep stretching. Other ways to calm Pitta can be a luke-warm bath and incorporating plenty of gently-cooked greens and warmed salads into your diet.

Kapha Imbalances during Menstruation

Kapha shows up in our flow as stagnation, denseness, heaviness, dullness, stickiness, and coolness. If stagnation occurs, this can give rise to the sensation of bloating and puffiness that so many dread during their premenstrual and menstrual periods. With stronger blockages, the bodily tissue is likely to go into a mode of overgrowth. As more blood vessels grow to supply this growth, there is a strong likelihood you will experience a very heavy flow that is long-lasting.

Many Women with Kaphic imbalances also experience swelling, water retention, bloating, yeast infections, lethargy, and tiredness. Emotions that may come up can be depression or emotional eating. The menstrual blood is usually dark red, contains mucous, unctuous, and a heavier & longer flow (6-10 days.)

When navigating a Kapha imbalance in the body the first area we can focus on is becoming more present. I always recommend trying a breathing practice to move stuck energy and become more grounded. Another great option is to go for a walk every day, this added movement can really shift the heavy energy of a Kapha flow.

As we improve at understanding the messages our body is speaking to us during menstruation, it is important to maintain healthy lifestyle habits suitable to the energies of this phase. 

Supporting a Healthy Flow with Ayurveda

Honor your sacred self and womb during this time. This is KEY as this is what our hormones are already primed to do! This looks different for every person, as we all have different responsibilities in our lives. However, get CLEAR on what rest looks like for you. Individualize what you want to create and PLAN for this sacred time. An hour, a day, whatever you can do. Create the space for it. That is what makes Ayurveda so successful is that you get to implement it into your life, in a way that is accessible to YOU, your lifestyle, your routine.

Ayurvedic Medicine for the Follicular Phase

The follicular phase begins on the last day of menstruation and lasts until ovulation occurs. During this phase, the body prepares for ovulation by producing follicle-stimulating hormone (FSH), which stimulates the growth of follicles in the ovaries. These follicles contain immature eggs that will mature and be released during ovulation.

From an Ayurvedic perspective, the follicular phase is dominated by the Kapha dosha, which represents the earth and water elements.

Kapha is responsible for building and nourishing the body, and during this phase, it provides the necessary energy and nutrients for the growth of the follicles. Kapha is also associated with the qualities of stability, patience, and endurance, which are essential for the long process of follicle growth.

To support the Kapha energy during the follicular phase, Ayurveda recommends a diet that is nourishing and grounding, including warm soups, stews, and cooked vegetables. Containing plenty of protein, to support the growth of the follicles.

It is also essential to stay hydrated and avoid excessive caffeine and alcohol, which can disrupt the Kapha balance.

In addition to diet, exercise routines can shift at this phase. This is where adding some HEAT to your exercise routine will come in handy to balance the dense qualities of Kapha: 

HIIT training, strength training, or intense cardio & running are the perfect support to stimulate and move the body.

Ayurveda also recommends self-care practices that can help balance the Kapha dosha, like hair or face masks, to aid the skin and remove excess oils from the body.

When Kapha is balanced during the follicular phase we will feel like beautiful social butterflies, our hair will have a perfect shine, and we can feel like a GODDESS.

However, here comes Ovulation to mix things up!

The Ovulatory Phase: Cooling Practices for a Healthy Cycle

The ovulatory phase is the shortest phase of the menstrual cycle, which starts around day 14 and lasts for approximately 24-48 hours. During this phase, the mature egg is released from the follicle and travels through the Fallopian tube, where it may be fertilized by sperm. 

This phase is dominated by the Pitta dosha, which represents the fire element and is associated with transformation and change.

Ayurveda teaches us that the ovulatory phase is a time of intense transformation and energy, and the Pitta dosha is responsible for this transformation. Pitta provides the necessary heat and energy to release the egg from the follicle and prepare the uterus for implantation. Pitta is also associated with the qualities of courage, passion, and transformation, which are essential for this phase of the menstrual cycle.

To support the digestive fire of Pitta energy during the ovulatory phase, Ayurveda recommends a diet that is cooling and calming, including fresh fruits and vegetables, whole grains, and herbal remedies and teas. It is also essential to stay hydrated and avoid spicy and oily foods and fatty foods, which can increase the Pitta dosha and cause inflammation in the body.

Ayurveda also recommends self-care practices during the ovulatory phase that can help balance the fiery Pitta dosha. These practices may include exercise that moves as well as cools, such as swimming, dancing, or restorative yoga. 

Self-care rituals that promote relaxation and cooling are essential during this phase:

Taking a cool bath with essential oils or practicing aromatherapy, and self-massage with cooling oils (such as coconut). It is also essential to get plenty of rest and avoid excessive stress during this phase, as stress can quickly increase the Pitta dosha and disrupt the delicate balance of the menstrual cycle.

It is common to feel angry and emotional during this time, there are so many hormonal changes going on!

Ayurveda is here as a tool to be utilized whenever we need to regain balance.

Ayurveda offers a unique perspective on the menstrual cycle, recognizing it as a vital sign of a woman's health and well-being. By understanding the doshic energies that govern each phase of the menstrual cycle, we can adopt practices and make choices that support our physical, emotional, and spiritual health. 

During the follicular phase, we focus on nourishing and grounding practices that support the Kapha energy and promote the growth of follicles. While during the ovulatory phase, we focus on cooling and calming practices that balance the Pitta energy and support the release of the mature egg.

In addition to diet and self-care practices, it's essential to listen to our bodies and honor our unique needs during each phase of the menstrual cycle. This may mean adjusting our exercise routine, taking more rest, or practicing self-care rituals that promote relaxation and rejuvenation.

The Luteal Phase: Preparing for Menstrual Flow

If the menstrual cycle were a symphony, this would be the harmonious prelude to the grand finale. It's a time of anticipation, introspection, and embracing the wisdom that lies within. The stage is set for a beautiful interplay between the deeper elements of our being, guided by the ancient wisdom of Ayurveda.

The luteal phase, spanning from ovulation to the onset of menstruation, is a time of heightened sensitivity and intuitive wisdom. It is a moment when the body's rhythm begins to slow down, calling us to turn inward and listen attentively to its whispers, which helps us restore balance .

Imagine this phase as a twilight hour, where the sun casts a golden hue upon the landscape, painting the world in gentle warmth. In Ayurvedic terms, the luteal phase is governed by the Pitta Dosha, which lends its unique qualities of heat, creativity, and clear vision to this transformative period.

The Luteal Phase is split into two separate hormonal interactions, each about 5 days long. The first, Post-Ovulatory hormonal flux, and the second Point of Non-Conception hormonal dip leading to the day before Menstruation.

Post-Ovulatory Luteal Phase

During the first half of Luteal Phase, immediately following ovulation, the body prepares itself for the possibility of pregnancy. The ruptured egg follicle from ovulation transforms into a structure called the corpus luteum, which releases progesterone, a hormone responsible for thickening the uterine lining to maintain a potential pregnancy. 

During these early days of luteal phase, the Pitta dosha, with its fire and transformative power, takes center stage. Pitta infuses us with a radiant energy that fuels our creativity and clarity. It is a time when we can harness this fiery force to bring our visions to life and express our innermost truths. We feel less energetic during this time, because the transformation is becoming internalized, Pitta is ready to transform cells into life!

However, as with any dance, balance is key. Too much Pitta can ignite a wildfire within, leading to irritability and intensity. It is important to nourish and cool the flames of Pitta during this phase. Enjoy cooling foods and beverages, such as juicy watermelons or soothing herbal teas, to temper the inner fire and find equilibrium. We will cover this more deeply below.

Point of Non-Conception

Midway through our luteal phase, we experience a shift as our body has determined we are, in-fact, not pregnant, and hormones drastically decline.

I know this moment of every luteal phase very well, like clock-work, I always seem to wake up sobbing & very emotional with no outside trigger. These hormones, our estrogen, testosterone, progesterone, LH, & FSH, simultaneously drop to their lowest point which triggers the menses.

This is where we begin to witness Pitta, with its fiery and transformative quality, burn off any suppressed emotion to be released during menstruation.

Overreacting, irritability, crying triggering easily; this is Pitta, clearing out the old to make way for the new. So often we refer to this as PMS, however what Pitta is really asking of us, is to PLEASE MAKE SPACE.

Therefore, it is essential to find ways to cool and balance Pitta during this phase, such as practicing relaxation techniques, engaging in calming activities, grounding practices, gentle exercise, and self-care rituals that promote stability and can help support a sense of calm amidst the drastic change. 

This looks like turning within and sitting with the major transition happening inside of us; the cleaning before the release. 

We want to navigate exercise with care. Listening to our bodies, when do they desire movement? When do they desire rest? 

The Ayurvedic Perspective on a Menstrual Cycle

During this transformative phase, the body speaks to us in subtle whispers, offering insights into our overall well-being. It is a time when we can truly listen, decode the messages, and respond with love and care. By paying attention to the signs and signals our bodies provide, we can prevent dis-ease from taking root and instead, flourish in radiant health.

As we navigate the luteal phase, it is crucial to honor the natural ebb and flow of our bodies. Just as the tides respond to the moon's gentle pull, our menstrual cycles are intimately connected to the cosmic rhythms. By attuning ourselves to these natural cycles, we align with the wisdom of our ancestors and become the guardians of our own well-being.

Take a moment to envision the women who came before us, those who danced through the luteal phase in their own unique way. They, too, listened to the whispers of their bodies and honored the sacred rhythm within. Let us embrace their legacy and weave it into the tapestry of our own lives.

As we move through the luteal phase, we can honor its sacred energy by practicing self-care rituals that nourish both body and soul. Indulge in warm oil massages, gentle stretching, or meditative practices that allow you to connect with your inner self. Remember, this is a time of inner wisdom and nurturing, and you deserve to be embraced by your own loving care.

Together, let us reclaim our truth and empower the youth with the poetry of our experiences. Let us inspire the generations to come to honor their bodies and the sacred cycles they embody.

In the luteal phase, may we find the courage to slow down, turn inward, and cherish the gifts of introspection. May we dance with the rhythms of our bodies, guided by the wisdom of Ayurveda, and find empowerment in the knowledge that our bodies are sacred temples of life.