Today I woke up groggy. It sucked. My alarm went off and it wasn’t even that early for a Yoga Health Coach anyway. 5.57 am to be precise. I hit snooze. Then again. And again. I knew exactly why I had such a rough time getting up. I made poor choices the night before.

Finally, I dragged myself out of bed, cursing my stupidity while at the same time giving ensuring words to my body. “Dear Body, I still love and appreciate you.  I just had temporary brain fog about how to treat you well”.

Today Was A Good Day

Here is what happened. I had a productive day yesterday, doing all kinds of necessary office work, like accounting, talking to my virtual assistant, ordering graphics and corresponding with clients. I gave a massage in the afternoon and then went to Kung Fu for some physical activity. I had a full and productive day all in all.

When I came home, I had a cup of golden milk since I had missed my early dinner time (necessary for a good night’s sleep FYI) and took a hot shower. So far so good. Then, my night went south.

Then My Downward Spiral Began

I could have snatched a book, snuggled up in bed, read a few pages and fallen asleep, but instead, I chose to pick up my computer to watch a tutorial that was still on my to do list. That in itself would have been fine (maybe) if I had stopped at a reasonable time. But I didn’t and ended up feeling too wired to fall asleep. You know that feeling? A second wind kicks in and falling asleep is a possibility of the past. I lay in bed tossing and turning restlessly, so I decided to get up and watch more videos ( even worse idea); I opted for the Daily Show (which is funny and keeps me informed) but isn’t exactly sleep medicine. Arrrggg!!!!

I ended up staying up far later than my body wanted to. And I had fed myself a computer and phone EMF’s that didn’t make me sleep as well as I would have otherwise. I woke up the next day – today that is – with a foggy brain and feeling not much excitement for anything. I had much less energy than I would like and I had this weird pressure in my forehead that I always get when I am not rested enough.

Having had to hit the snooze button several times this morning was the like being hit on the forehead “Alexandra girlfriend, you are a dumb butt”.

Personally, I am coming out of a time over the last few months where I was really diligent about my evening routine and going to bed early. My sleep was epic, I had tons of energy, was super efficient at work and  got tons of stuff done. I would naturally wake up before my alarm went off at 4.55 am. I had enough time for meditation, yoga, self massage, chanting and whatever else I do to get a good start to my day. I LOVED IT!

 

How Did This Happen To Me?

Then I started a new teaching job started that overtook my life. I had underestimated the amount of time I needed for prepping and I took the evening hours to make up for it. That prompted me to get into a vicious cycle of going to bed late and waking up late. BAD, folks. It’s BAD!!!…for the health in my body and more so for my peace of mind.

Now I could blame my never ending to-do list for my bad choices. Or the teaching job. Or I am sure I could find someone or something else outside myself to blame. Does that sound familiar?  But the truth is, I could have made better choices to keep me going and operate from a full gas tank.

Yesterday I was abusing the sweet and heavy energy of the evening hours to do work. Instead of winding down and letting the energy carry me to bed, I chose to amp myself up with devices and study. No wonder I woke up groggy.

My Ideal Morning

The ideal scenario for me: Wake up early – I like 5 am. I prefer not to use an alarm and wake up naturally, with tons of energy. That shows me that I have slept enough and am ready for the day. I have a natural enthusiasm and zest for life. Going to bed late robs me of all of that enthusiasm and zaps my productivity, efficiency and focus. From today onward, I am re-committing to my early bedtime. My body is worth it, I am worth it.

Sleep Is Critical

You see, according to Ayurveda sleep is one of the 3 pillars of health. That means is that sleep is mega important. If we don’t get it, our health declines. Western medicine agrees. The US center for disease control has termed lack of sleep a public health epidemic. It causes endocrine dysfunction – which means your hormones are off – and lack of sleep is a major contributor to weight gain.

Reverse Engineer Your Urge to Hit the Snooze Button

Here are Three important messages I learned from the snooze button. When you have the desire to hit the snooze button, it is a warning that tells you one or more of these three messages:

1) I have not slept enough.

2) I did not wind down skillfully the night before.

3) I need to make better choices at night.

We all need occasional reminders to go to bed early AND to wind down more skillfully. I made a wisdom sheet for you (and me) to remind all of us to ditch the bad wind down choices and instead choose ways to wind down that leave us feeling rested and refreshed. My Wisdom Sheet hangs near my desk to remind me to make wiser choices. Even Yoga Health coaches need to be reminded 🙂  

Download the Better Sleep Wisdom Sheet

I am not certain who came up with this combination and whether it is mentioned anywhere in the ancient Ayurvedic texts. I doubt it. It’s fair to say that Ayurveda has always promoted using spices to fire up digestive juices, improve elimination and prevent and reverse many diseases.

Digestion, Digestion, Digestion

The reason I say prevent and reverse many diseases is because Ayurveda teaches that all disease starts in the digestive system. If our digestion is strong, we can transform incoming food to usable material. If our digestion is weak, this same incoming food stays undigested and turns into Ama which literally means undigested food. This spice combination is wonderfully mild and I have seen many clients benefiting from a lovely cup of this tea over the years. Digestive challenges like gas, bloating and sluggish digestion become a history of the past.  

But let’s start in the beginning:

What is CCF TEA?

CCF tea is a simple combination of cumin, coriander and fennel seeds. You can easily make this at home by blending equal parts of each herb together.

1/2 tsp whole cumin seeds

1/2 tsp whole fennel seeds

1/2 tsp whole coriander seeds

4-5 cups of water

Take 1.5 tsp of the mix, combine with 4-5 cups of water. Bring to a boil and let simmer for 5 minutes. Strain. It can be enjoyed as an after-meal tea to prevent gas, hyperacidity and fire up slow digestion.

I think this combo tastes lovely and I have not come upon anyone personally not liking it. If you prefer sweet flavors, increase the amount of fennel in your CCF blend.

Not the tea drinking type? Maybe when you are at work and don’t want to mess around with simmering liquids… The CCF herbal combination can also be taken as a dried, powdered herb mix before your meal. In this case, you would mix ½ tsp of spice mix with 2-4 oz. of water. Drink this down before your meal. You will get the best consistency if you use a coffee grinder.

The Wonder and Magic of Spices

Spices as a general category increase Agni (digestive fire) which is a good thing. As we know, a strong Agni is what allows us to transform food into usable energy. If Agni is too low it turns food into Ama, which clogs our system. That’s not good. Often Ama is translated as toxins but ultimately it is undigested food that hangs out in our physical body but can’t be used productively by our cells. And even worse, it clogs our cells.

Each of the CCF TEA Spices Have Unique Properties

Fennel is one of the best herbs for digestion, strengthening Agni, stopping cramping and dispelling flatulence. Have you ever been to an Indian restaurant and noticed that they give you a small spoonful of roasted fennel seeds after you paid? Of course, according to Indian fashion, they mix it with sugar, to make it more appealing for you to eat. The active ingreedient is the fennel.

Cumin has an affinity for drawing energy downward. This is a great thing as it helps you dispel gas and aids elimination. It is particularly good if you have sluggish digestion. It helps with absorption of nutrients. It also is a wonderful antidote against acidic foods like tomatoes and chilies.

Coriander has similar properties to cumin. It increases digestion, absorption and relieves bloating. Like the other two herbs it enkindles Agni without aggravating acidity (Pitta). It can be used safely even when there is inflammation in the digestive system.

All three spices are cooling by nature and thus are okay to be enjoyed by all doshic types, Vata, Pitta and Kapha. In other words, the formula is tri-doshic. There is not a lot of spices that won’t aggravate acidity or Pitta too much, but the three-some is one of them.

Truth be told-CCF tea most benefits Pitta (the fiery type) as this mix is more on the cooling side. Vata needs a little bit more heat and boost and Kaphas need an even stronger hit to get their sluggish stomach fired up. While CCF tea will still be beneficial, the two following spice formulas may be more appropriate.  

Tea blend for Kapha

¼ tsp dry ginger

1/3 tsp ground cloves

¼ tsp dill seed

¼ tsp fenugreek seeds

1 cup water

Boil water and add spices. Cover and let sit for a few minutes. Enjoy!

Adding dry ginger and cloves to this blend gives this tea a clear jolt. Kapha needs that. Fenugreek and dill bring some lightness to the heavy Kapha energy.

Tea blend for Vata

¼ tsp fresh ginger, grated

¼ tsp ground cardamom

¼ tsp cinnamon

¼ teaspoon ajwan (celery seeds)

1 cup water

This blend is a bit hotter than the CCF blend but not too hot to dry out the delicate Vata energy. Cinnamon provides moisture as it is a demulcent. The fresh ginger is more mild, less hot than dry ginger. Ajwan relieves intestinal spasms which Vata has a tendency toward. It is specifically indicated for hiccups, belching and rebellious Vata energy moving upward instead of downward. 

Are There Any Dangers?

Like any other substances, we have to be aware of how we use them. In moderation, they are considered safe, and frankly they are so mild it will be hard to mess anything up. You would have to take a big dose. Still, we should be aware of contraindications:

Coriander overall is considered a safe remedy. Cumin should not be used in excess if there is inflammation in the digestive tract. Fennel in herbal textbooks is also considered to be very safe.

However, we should always keep in mind that if we use anything in excess it can get ugly. In one study published by pub med, fennel, a known phytoestrogen, was found to have caused breast development in a 12-month-old girl. The mother had given the baby 2-3 tsp of fennel tea every day for 6 months. The study did not indicate how much fennel was used to create that tea.

A normal adult dosage of powdered fennel for an adult would be ½ tsp, 3x/day. Obviously, the dosage the mom administered to the child was excessive to what was beneficial to the baby causing abnormal tissue growth. If the same dosage would have been given to a nursing mom she would have probably welcomed the increased milk production in her breasts. Fennel acts as a galactagogue and increases the production of breast milk.  

The CCF TEA Conclusion

Although CCF tea may be “only” an anciently inspired formula, it will have a positive impact on digestion and assimilation for all doshas.

If you have a more Vata or Kapha type digestion you may want to switch it up with a bit hotter and more stimulating spices. If you are Pitta stick with the cooling CCF blend.

In Ayurveda, there are three types of perimenopause and each type has a different set of symptoms, tendencies and imbalances. But before we dive deep into the individual types, we have to recognize that menopause is a shift from the PItta to the Vata phase of life.

Pitta has a sustaining energy combined with intensity and focus. Vata, being ruled by air and either can bring things in the body and mind into disarray.  Excess Vata can disturb, distress and change things; moving things is its nature. If there is anything stored in the back corners of your body such as undigested food, physical toxins, undigested emotions, emotional toxins, undigested experiences or unfulfilled desires – these undigested things will increase the air element or Vata in your body. Anything undigested in your life will cry out for your attention…relentlessly. However, if you have lived a clean, conscious life and your mental and emotional cupboards are pristine, you will have little to  fear from menopause. In this case, a menopause without symptoms is possible. Get inspired by Lisa Scouba’s uneventful menopause. Lisa had the perfect setup for a dreadful menopause yet she managed through her wisdom, practices and diet & lifestyle changes early on to prep herself in a way that averted almost all symptoms.

Entering the Vata Stage of Life

For all women, there will be this Vata component of change during menopause that we need to pay attention and embrace – remember menopause marks the shift from Pitta to the Vata phase of life. Yet most of us have tendencies and certain place we tend to go out of balance more. This is directed by our constitution at birth and our eating and lifestyle patterns. Typically, whatever our constitution at birth that is where we are most likely to go out of balance. This is where the three types of menopause come in.

If you know anything about Ayurveda, you might guess what the three types are. There is a Vata type, a Pitta type and a Kapha type. If you don’t know Ayurveda there might be a big Hahhhh on your forehead now. Let’s check it out.

Vata Menopause

Vata is the energy of air and either. Women with a Vata type constitution have smaller features, small eyes, nose, slight or irregular built, little muscle mass, rectangular body shape to name a few. Think of your skinny girlfriend who can eat whatever she wants and never gain weight. Vata women have little fat on their bodies and tend towards dryness, irregular or scanty periods, PMS cramps, thin hair and more testy immune systems. At menopause and beyond Vata types have to pay attention the most. With their more delicate constitution and with the Vata energy of age coming in their bodies may show up with most symptoms. The Vata energy of age combined with constitutional vata plus potentially an imbalance in Vata is just a bit too much Vata for anyone to deal with.

Symptoms of Vata nature center around dryness and coldness. This may show up with hot flashes followed by feeling cold, weakening of bones, scanty, irregular or missed periods, vaginal dryness, painful sex, losing weight (yep there is such a thing!!!), insomnia, anxiety, heart palpitations, urinary incontinence, constipation and osteoporosis. Puh, that was some list. On an emotional level Vata’s deal with anxiety and overwhelm the most.

Weight gain may also happen for this type which in the Vata’s case is a protective mechanism by the body. Too much depletion puts the body in alert mode. Extra weight is the body’s way to ground you.

Pitta Menopause

The second type is Pitta. Pitta is the energy of fire and a little water. Often Pitta type ladies live  an intense life (it’s the fire) that they burn up the little water they have available as part of their constitution. They love with intensity, obsession and perfection. Pitta bodies are medium in build, rather athletic, have meditum features and well developed muscles. Ms. Pitta tends to overdo things, but might not even notice that she does. She has so much energy, she thinks she can keep going but ultimately burns herself out.

At menopause the airy Vata energy fans the fire of Pitta making things blazingly hot. Pittas are the ladies who have the most severe hot flashes, bringing all the stored heat out from the back of the closet. Inflammation is one of the biggest issues with this type. Think vaginitis, cystitis, diarrhea and burning indigestion. Also anger, frustration and intense bleeding may show up.

Kapha Menopause

The third and last type of menopause is the Kapha type. Kapha is the energy of earth and water. Kapha ladies are the least fazed by menopause, as the air of Vata has a hard time moving the heavy earth and water elements. Kapha women have the most resilience and strength as they get older. If a woman has has been living her life in a Kapha aggravating way she will struggle with excess weight, lethargy and sadness or other heavy emotions during menopause.

After talking about all these unpleasant possibilities of menopause, things may look gloomy and the initial question of whether menopause without symptoms is possible may seem out of reach.  But, not all hope is lost. In fact, far from it. We certainly have tons of power to create an easeful menopause. In fact, by knowing our Ayurvedic constitution and our personal tendencies, we have the power to counteract them with the formula “like increases like and opposites balance each other.” I want to make sure you understand you constitution and how you can balance each one to decrease the symptoms of menopause:

Vata

Vata is dry, light and cold. If those qualities are present, you need to bring in the opposite qualities of moist, heavy and warm. During menopause, Vata’s need to put attention on nourishing themselves.

Pitta

Pitta is hot, light and dry. If you notice menopausal symptoms mentioned above under Pitta, you need to bring in the opposite qualities of cool, heavy and moist. For Pitta menopause, focus on chilling out and cooling your agitated mind.

Kapha

Kapha is heavy, moist and cool. If you notice Kapha related symptoms in your body you need to bring in light, dry and warm. Kapha’s biggest mantra during menopause should be: Get moving.

Three Tips for All Women During Menopause

All three types (Vata, Pitta and Kapha) enter the Vata stage of life during menopause. For this reason, there a couple of tips all three doshas should follow:  

1. Strengthen and stabilize agni (digestive fire). When Vata arrives our agni tends to greatly diminish. Digestion becomes variable and unstable with age. Have you ever noticed that your metabolism isn’t quite as strong? A simple digestive formula can help:

– For Vata: Mix 1 part each fennel, cumin, coriander, ajwan powder.

– For Pitta:  Mix 1 part each fennel, cumin and coriander powder.

– For Kapha: Mix 1 part each fennel, cumin, coriander, dry ginger and black pepper powder. 

Take ½ tsp of these blends in 2-4 oz lukewarm water with your meal. This will ensure a strong digestive fire.

2. Clean house. By house, I mean your body. Get rid of gunk. Getting rid of toxins both physically, mentally and emotionally will set you up well for the 2nd half of life. If you have never done a detox or cleanse, now is the time. For a simple start, do this: leave a space of at least 4 hours between meals and at least 12 hours between dinner and breakfast. No snacking! Bam. You are helping your body to burn toxins and it strengthens your agni too. Drink only hot water (yes, drink it as hot as possible). If you want to go all out leave 16 hours between breakfast and dinner. This is called intermittent fasting. A sure fire way to burn up gunk you no longer need.

3. Strengthen the mind. Vata energy is closely linked to the nervous system and the mind. Both go hand in hand. If the mind is out of the balance, the nervous system follows very quickly. Having a daily meditation practice is of utmost importance as you enter menopause. Start with two min a day. Be consistent. Work yourself up to five minutes. Then meditate for 10 minutes a day. Consistency is more important than length. The easiest way to to start is to sit down, get quiet and observe your breath. That’s it.

Now, coming back to the original question, “is a menopause without symptoms possible?” Absolutely.

Why? Because you have control. Absolutely possible.

How? With your lifestyle and diet choices. Start with the three things above. If that’s not enough listen to my free webinar on “The 5 Secrets to a better menopause” for more insights.

Oh sure, occasional travel can be exciting and fun. I would be the last to knock it, having traveled extensively throughout my 20s and 30s. But truth be told, we have to be intelligent and skillful with our self care if we want our bodies to stay healthy while traveling. Only careful planning and strategic actions will keep our minds grounded during travel considering the stressors travel brings.

In the Ayurvedic, view, travel provokes Vata which is linked to overwhelm, anxiety and nervousness in the mind. Vata also causes constipation, dehydration, and dryness in the body.  Vata consists of air and ether.

How does Vata relate to travel?

Let me explain…

• Air is related to movement. When we go from point A to B that implies movement.
• Ether, aka space, is involved in travel as we start out in one space and end up in another space. This requires the body to adjust to the different requirements in those spaces including climate, food, timezone, altitude and maybe even a different culture.

Travel is particularly impactful the older we get

As children we are naturally strong and resilient because we are in the Kapha phase of life (earth and water). As adults we maintain our system with Pitta energy which is not quite as strong as Kapha, but still has a maintaining quality on our physiology.

As we hit 35 years of age, Vata increases with age. The older we are the more pronounced Vata becomes. Travelling, a Vata inducing activity during a Vata time of life, results in a lot of Vata.

Too much Vata has consequences…

Vata has a deteriorating quality by nature

For this reason grounding and nourishing practices are of utmost importance when we travel.  And, please, don’t think that I am unfairly judging. There are lots of beautiful things about Vata.

Vata is the great mover in the body. Circulation, lymph movement and breathing are just a few physiological processes that require Vata energy.

When Vata is balanced a person is creative, visionary,  enthusiastic and genuinely excited about life. The pitfall comes when Vata rises too much. We call that Vata aggravation. The equation goes:

Travel (Vata) + Age above 35 (Vata) + Vata inducing lifestyle = too much Vata

We don’t want too much Vata. As I said before, Vata is deteriorating to the tissues in the body and it creates an unstable mind.

Keep your Vata in check and make travel an easeful and enjoyable experience with these seven travel tips. Feeling good in your body and mind makes all the difference when you travel long distances to spend time out with loved ones for the holidays.

Seven Stellar Travel Tips from Ayurveda

1. Prep for your trip.

Get plenty of sleep before you start your trip. Eat grounding foods like root veggies, soups and stews, unless it’s the blazing heat of summer. Hydrate a lot.

Prevention is the best medicine. Also take at least 5-10 min to get clear on how you will spend your time. Write it down. Is there anything practical you need to attend to or can you totally chill? Being clear about the intention of your trip including what activities you’d like to do, calms the nervous system and allows you totally let go.

2. Eat grounding foods.

You know how they give you pretzels and crispy sticks in the airplane? Forget about those. They are drying and aggravate Vata. Instead opt for soup (before travel, while in the airport or on the road), lots of hydrating drinks (forget beer, wine and coffee all of which are dehydrating; go for the water instead, hot is best).

Beets have an incredibly grounding effect on the body and increase downward flow. That is good to prevent constipation. Eat those if you can.

3. Take a bath.

Upon arrival, the first thing I do is take a bath, ideally with epsom salts. Water counteracts the light Vata energy, salt is heavy and grounding. If you can’t take a bath because there is no tub, take a long, hot shower. If you can’t do that, wash your face, hands and feet with hot water.

This bathing practice not only grounds the Vata in the body but the mind too. Water relates to the Moon and thus our emotions. Surrounding yourself with lots of water grounds your emotions and washes away any anxiety, overwhelm and nervousness.

4. Take deep belly breaths.

Vata energy, when imbalanced, has an upward and outward movement. The feeling is: I am crazy and all over the place. Taking full, deep belly breaths draws the energy down into the center of our body. Do it whenever you are standing in line somewhere or first thing when you sit down in a chair.

5. Do Self massage.

Use oil. Lots of oil. Ideally with grounding essential oils or vata reducing herbs. Check out this blog on Abhyanga (aka self massage) to get more details. Also listen to this podcast on how to alleviate achy joints and muscles. Sarah and I talk extensively about abhyanga.

If you have never done this practice before, start out by massaging your feet with sesame oil. Add any grounding essential oils like Vetiver, Jatamansi or Chamomile. Put a pair of old socks over your feet and let the oil sink in.

6. Choose airports and places that feed your senses.

According to Ayurveda, one of the major ways we get out of balance is through the misuse of our senses. Misuse refers to both overuse, underuse or incorrect use. Travelling inherently causes overuse of the senses. We are exposed to tons of impressions, through our eyes and ears especially.

Consider eye masks whenever possible and ear plugs whenever appropriate. Also, what I have found helpful is choosing routes on my trip that are less aggravating to my system. For example, I frequently travel from the US to Germany. Choosing stop overs in smaller airports like Portland or Reykjavik keeps me more calm and settled versus travelling through noisy and overstimulating airports like New York. The smaller airports also tend to have more holistic food choices.

7. Use essential oils.

They are a great rescue remedy that fit into any purse. You can also go through security with small bottles when air travelling. Essential oils are power houses as they carry the essence of plants in just a few drops.

Putting various drops of essential oils on key places such as the crown of the head, palms of the hands and soles of the feet ground and seal in your energy and prevents Vata energy all over the place.

Making It Work

If this sounds like a lot, pick one remedy and do it diligently. Next time you travel adopt a second one, then a third one. Over time these practices will become habits. Your body will thank you.

And hey, if you need help getting a grip on these practices, we, as Yoga Health Coaches are here for you. That’s what we do. We help you establish healthy rhythms and routines even while travelling.

P.S. By the way, air travel is even more Vata aggravating than car or train travel. Think about it. Air travel as the name already suggests, makes you deal with the air but also the ether element. Vata is comprised of air and ether. in contrast, during car and train travel you still have some connection to the earth, thus counteracting the impact of the movement a bit more. Still in all cases you want to ground Vata.

You may have had a friend or family member that has gone through “The Change” and have heard horror stories about menopause that linger in the back of your mind. This can result in fear and anxiety about what’s up ahead.

Maybe you got lucky and haven’t heard such stories and menopause doesn’t evoke panic or fear. Yet, you know that menopause is happening to every woman, and questions about it are hovering over your shoulders as you enter your 40s and 50s. When menopausal symptoms hit suddenly and unexpectedly, an unprepared woman can feel disempowered in finding a way to deal with these symptoms.

On the other side of the coin, identifying oneself too much with the word menopause can lead to obsession. Overall having a plan to educate oneself is good. Entering into menopause without a clue is like going into the wild without survival guide.

I think it’s important to start with a couple of super basic questions: What is menopause, how do I know I have arrived and is it important to identify with the label in the first place?

What exactly is Menopause?

Menopause is defined as the natural cessation of menstruation. In other words, if you have not had your period for 12 or more months, menopause has arrived, according to the allopathic model. You no longer bleed and you no longer are able to bear children. Past that one year mark, you are in post-menopause.

What is Perimenopause?

Pinpointing perimenopause is a different story. Perimenopause is defined as a period of time that precedes menopause. On average perimenopause lasts one to ten years. During this time, periods become irregular which is perfectly normal. The body is done with having children and irregular periods are it’s way of communicating this.

There is no specific marker for peri-menopause. For years, a combination of a set of symptoms and age were used to infer that indeed perimenopause had arrived. Some of those symptoms are irregular periods, hot flashes, brainfog, unusual weight gain or loss, slower metabolism, heart palpitations and vaginal dryness to name just a few.

Lab Tests can be Helpful

Today you could get clarity on whether or not you are in perimenopause by having your hormones tested. Some hormones that can be tested are estrogen, progesterone, testosterone, DHEA, thyroid hormone and FSH/LH. Hormones can be either tested via the blood or the saliva.  During perimenopause the levels of estrogen and progesterone start to drop indicating “The Change” has arrived.

Laboratory tests of hormone levels maybe helpful to rule out other diseases. Perimenopause mimics other illnesses rather convincingly such as thyroid problems, stress, mental/emotional issues, polycystic ovarian syndrome or amenorrhea (abnormal absence of menstrual periods).

Lab tests of hormones have pitfalls though. Hormone tests are only a snapshot in an ever changing process of fluctuating hormones. Hormones fluctuate monthly within a women’s cycle and even daily. Tests should be taken with a grain of salt and only as a general indicator, rather than a black and white ultimatum.  Also be aware that if you get your hormones tested by an allopathic doctor they are likely to prescribe hormone replacement therapy (HRT) to treat your symptoms. Doctors will either prescribe conventional hormone replacement HRT or bio identical hormones if hormone levels are inadequate. HRT is the therapy that medical doctors are trained to administer.  It’s their specialty, if you will. They are not trained in herbs, diet or lifestyle–and no blame here. Hormone testing can be valuable as a baseline, but taking HRT makes little sense unless you are in total crisis mode. HRT messes with your body’s innate ability to regulate itself and it increases your risk of cancer, most notably uterine and breast cancer, strokes and heart attacks.

First and Foremost Listen to Your Own Body

Besides testing hormones, the other option is to check in with your body and ask what it needs. For some women who have internalized the allopathic model of healthcare, tuning into the body’s inherent wisdom may seem woo woo. Yet listening to the body is the preferred method of ‘treatment’ even espoused by well respected MDs such as Christianne Northrop. It is also the healing method of choice from an Ayurvedic perspective as well as so many other holistic healing modalities. Yes we use diagnostic tools, coaches, counselors, healthcare practitioners, massage therapists and so many others on the path to help us heal, yet ultimatly the final word needs to come from the body. Listening to your own body is an empowered way to heal yourself.

Develop your Intuition

You spend 24/7 with your body. If you take the time to listen in, you will get more information than a “single point in time test.” By learning your body language, you will develop an ability to listen to your body’s own wisdom. You will learn to perceive and understand much more than a lab test will ever be able to give you. Some signs to pay attention to are your elimination, digestive issues, appetite, energy level, body aches, skin impurities, menstrual patterns and mood patterns just to name a few.You just need body language education to develop a proper communication system, so you can trust your body’s wisdom.Never underestimate your ability to know your own body. The ability to listen to the subtle messages moving through you all day, every day is priceless. Here are three ways I recommend to strengthen your intuition and ability to listen to the body’s vast inherent wisdom:

1. Do bi-yearly detoxes to bring your physical body back to a more balanced state. When the body is far out of balance, it craves what keeps it out of balance. When the body is close to balance, it craves what keeps it in balance. Regular detoxes will give you a big jolt forward to a more balanced physiology and eliminate what you no longer need.
2. Follow a daily rhythm and routine that allows the body to detox gently on a daily basis. Any Yoga Health Coach can help you develop daily routines that support health and detoxification.
3. Establish practices that help you tap into your intuition. Listen to the podcast “how to awaken intuition and trust your soul’s calling” for tips on how to awakened to your intuition.

But let’s go back to our original question, “how do you know you are in perimenopause” and does it really matter if you know it or not?

Does the Question “Perimenopause or Not” Really Matter?

Truth be told, menopause is not a disease. It is a natural transition in a woman’s life that is gradual, over a period of time. Menopause is not mentioned anywhere in the traditional medical texts of Ayurveda i.e. it doesn’t have a label. You could look up individual symptoms like weight gain, constipation or emotional disturbances in Ayurvedic texts, but there is no dedicated section for menopause. If it was a significant ‘disease’ wouldn’t you think it would have it’s own section?

Labeling symptoms with perimenopause or menopause is certainly a convenient way to communicate about these natural changes. And it allows researchers to find data and averages. In general, however, labels can lead to obsession and false identification. They can lead one to be potentially disempowered about the healing process. What if we dropped the label and simply looked at the symptoms and treated those?

While labels are helpful for communication’s sake, IDENTIFICATION with that label is not helpful for true healing.

The words of my friend’s Ayurvedic physician who was obsessed with menopause come to mind as I finish up this blog. “Just drop the word menopause. Just drop it”. Instead of grappling with the question “have I arrived or not?” Ask yourself empowering questions about  your health:

• What symptoms am I experiencing?
• What Ayurvedic qualities do those symptoms have (light or heavy, moist or dry, mobile or stable…)?
• How can I get the opposite qualities back into my body via diet and lifestyle?
• What habits have I cultivated to get me to this imbalanced place?

Looking at your symptoms rather than the label “menopause” allows you to see yourself, not the concept and thus empowers you to make the changes you need to make.
To learn more about menopause, sign up for my free video series “The 5 secrets to a better menopause”. We talk about menopause being an opportunity, what treatment approach makes sense and how you can use your habits and diet to get back to comfort in your body.

If the physiological changes of menopause aren’t enough, there is also a significant spiritual shift. Many women recognize this subtle spiritual shift as a desire for more meaning in their life. But this desire for deeper meaning  is often wrapped in a cloud of uncertainty. Confusion arises around one’s path in life. It is not uncommon for a menopausal woman to quit her corporate job to pursue a new career that fulfills her inner desires, despite the lower paycheck. Other women quit their jobs altogether and then dive head first into a solely spiritual life.

Where am I going with this “Change”?

Not knowing what the future holds and what this spiritual shift is about can be scary to say the least. If I were to travel to a foreign country and I knew nothing about it – I didn’t know the climate, the customs, the people, or the dress code – I’d be scared. This is how many women feel during the spiritual shift at menopause.

Learn the Vedic View of Life

In the Vedas there is a concept of the four stages of life. Understanding these four stages, as they are taught in the Vedas, greatly helped me to understand my purpose in life. Understanding the four stages of life helped me to know what I can expect from each phase, and what’s up ahead.

Education is power. When we have a sense of what’s up ahead, when we know what is likely to happen, we are much more prepared and aware. When become our future self, we have a better sense of what is actually happening when it does happen. We are more easily able to clearly identify what we are feeling; what a relief.

The Four Stages of Life

The first stage of life runs from age 0-25. It’s called Brahamcharya or bachelor/student. The focus in this stage is all about Dharma, or purpose, and about understanding yourself. It is about learning from teachers, figuring out the basics of life and who we are as an incarnate soul

The second stage of life runs from age 25-50. It is called Grhasta or householder. The focus in this stage is Artha which means stuff or security. It is all about accumulating things and creating financial security. We marry, we may have children, we build a house, accumulate wealth, contribute to our communities. This is an important phase as it lays the physical foundation for later stages in life. This second stage is also the busiest as, besides working on Artha, we also refine our dharma and at the same time want to have fun in life. ‘How to fit it all in’ is a central question in this phase.

It’s all About YOU

The third phase of life runs from age 50-75, and coincides with menopause.  It is called Vanaprashta or forest dweller. The focus in this stage is Kama which means pleasure and desire. I was rather pleasantly surprised when I learned about what happens in this stage. Think of it, around your end 40s early 50s, the focus shifts to You, with a capital Y. Yes, that’s YOU! Done are the days of only taking care of your husband and children, cooking for the family, doing the housework, serving others or simply being wrapped up in the business of work. It is time to tap into your deep inner desire as a woman and do what is meaningful to you as a person.

The fourth stage of life is from 75-100 and it is called Moksha. The focus of this final stage is liberation and enlightenment.

Let the Old Identity Go

The second stage is all about heavy grunt work. In phase three we ease up, we are moving into the wise women years. It is time to take the seat as an advisor and supporter. This is a key realization and one where I see many women struggling. We are so used to giving and nurturing, for many of us it is hard to let that identity go. Who else is going to do the housework, if I don’t? Who else is going to feed the family if i don’t? Who else is going to hold the family together, if I am not? Well ladies, it’s time to organize your family and life differently and make chores a team effort so you are free to take care of you. If you live alone, the question may center around ‘how can I make your life more easeful and simple”.

Feed Your Spirit

During the Vanaprashta phase, the veil between you and spirit becomes thinner and thinner. You might notice a deeper sense of intuition arising, naturally. If you focus on it, it will deepen over the years manifold. Spirit wants to be heard, spirit wants to be fed. And if you don’t slow down, your might be missing an important message from spirit. And if you miss it, your soul will not be happy. And an unhappy soul has all kinds of unpleasant implications on your mind, emotions and physiology.

Time and time again I witness how women who struggle with letting go of their old identity from phase two, are also struggling physically. Yet those that are willing to detox outdated belief systems and Brules (bullshit rules) are find more ease in menopause.

You see, the 3rd phase of life is exciting. You get to explore yourself, fill your own cup first before feeding others. With all the hormonal changes going on, you naturally have less physical resistance and ability to uphold the intensity of the 2nd phase of life. Many women rely on high levels of estrogen to run a high intensity life in earlier parts of life. That good gig is going away as soon as you hit perimenopause. It is time for deep self care. As Yoga Health Coaches we can help you with that.

Prepare for the Third Phase of Life

Lots of exciting changes can happen in the third phase of life. My advice is to take a breath and take it in. If you are young, you can let go of the fear of aging. If you are in third phase, get ready for a fun introspective exercise. Well actually this would be a great exercise at any stage of life! Preparing for the future is always a valuable undertaking.

It’s time for a journaling exercise. It is never too late or too early to prepare for the next stage in life. Grab a pen and paper or journal. Set a timer for Four minutes and answer the following questions. Work quickly and don’t put your pen or pencil down.

What is it that you want to do with your one wild and precious life?

Who is the next you that you want to create?

Want to know how to transition through menopause with more ease? Download the 4 part video series on the 5 Secrets to a Better Menopause.

The Marie Kondo method of tidying is becoming quite the household name, it seems. But in case you missed the scoop, let me explain.The magic of tidying is all about an effective method to get your physical space in order and tidy for the long haul. Marie suggests that you only keep what sparks joy and discard everything else.

I found the results of following her method nothing less than magical. There is so much ease, clarity, and freedom in my living space now which allows me to deeply relax after a long day of work. There is also, literally, less stuff in the way for my creative process to unfold which is a  key as a wellpreneur. Because I now only have things left in my space that bring me joy, I am now able to focus on the things I really want to focus on and create the things I really want next in my life.

At this point you might ask yourself, what does all that have to do with menopause. Well, TONS. You see, menopause is a time of transformation. A move into wise womanhood. It is a call to clear out the old self so that your new self can emerge.  Do you feel it? Menopause is a calling to listen to yourself,  your deepest inner desires, your wants, your needs.

“What is it, that you want to do with your one wild and precious life?” – Mary Oliver

Detoxing is an integral part to transition through menopause with ease. Over the years talking to women in their 50s and 60s I have observed that those who were willing to let go of baggage – physical baggage in terms of stuff, or mental and emotional baggage – have a much easier time transitioning into wise womanhood. They have fewer physical symptoms and less emotional turmoil. Letting go and detoxing is also the first step to redefine yourself in creating what you want next in life.

3 Methods To Detox and Let Go

Method 1: Clear your space

The best way I know how to do that is to use the KonMari method. Clearing your physical space brings clarity as to what sparks joy in your life and what is meaningful to you. Decluttering stuff that was tied to your old self releases old patterns and belief systems, clears the emotional body and with it releases memory from physical tissue. An all around win to ensure an easeful transition through menopause.

Method 2: Detox your body with the “hammer method”

This is a very common practice, historically speaking. All major religions emphasize fasting, or detoxing, during certain periods. Think Ramadan in Islam, Lent in Christianity or Yom Kippur in Judaism. Pretty much every major religion has fasting periods.  For a period of 1, 5, 10, 15 days, or however long you choose, you don’t eat anything or only foods that are cleansing. This, combined with tons of self care and spiritual practices has a profound effect in detoxing body, mind and spirit.

Over the years, I have undertaken various cleanses and detoxes and every time I go for it my body runs better, my mind gets clearer and my soul gets more aligned to consciousness. During detoxes physical, emotional and mental Ama (toxins) are being released. The point: get rid of heavy baggage in the form of undigested emotions, old belief systems that no longer serve and physical toxins that may otherwise make you sick. Releasing heavy baggage is a major benefit on a transitional journey like menopause. If you have ever traveled by plane you know how easeful it is to travel light. It is no different on the menopausal journey.

Method 3: Detox your body with a “kaizen approach”

If the hammer method doesn’t much appeal to you, although I highly recommend it twice a year, you could get started with a Kaizen approach. Any of us Yoga Health Coaches can help you do that. Kaizen refers to incremental change over time. In terms of detoxing your body that means you start incorporating foods and beverages into your diet that assist your liver in clearing out toxins. The liver is responsible for filtering out excess hormones. If you are concerned about hormone imbalance during menopause, assisting the liver should be high, and I say very high, on your priority list.

Here are three simple ways you can get started:

1. Green smoothies for breakfast to greet your day right
2. Fresh, green juices. My favorite is Green Lemonade. You could  make that a breakfast alternative all by itself or have it as a side for lunch or dinner.
3. Herbal teas like nettles, dandelion root and rose petals. Drink those throughout the day.

All these foods support the body to release the heavy baggage you definitely don’t want to keep carrying. Or, as Marie Kondo would put it, they support you in only keeping the things in your body that spark joy. And if you are anything like me, you will want to increase the joy in your body manifold.

So get to it. Detox, let go, tidy up. Start small if you need to, go all out if you can. Marie Kondo your body, space and consciousness and menopause will turn into a breeze.

The Struggles With Aging

So many women are struggling through this phase in their lives, physically, emotionally and spiritually. Just look at some of the common symptoms like;

• hot flashes,
• weight gain,
• exhaustion,
• mood swings,
• brain fog,
• anxiety,
• memory loss,
• sleepless nights,
• subtle grief about the loss of youth,
• confusion about what’s next in life…

…you get the idea. It doesn’t sound like a lot of fun – at all.

For many women, symptoms are so obvious they are hard to ignore, for others they are more subtle.

To make matters worse, the media makes us believe that it is totally uncool to look or get older. How often do you really see “older” women in commercials other than for retirement or medical ads? Staying young with smooth skin, firm breasts and mega toned muscles is the way to go. Think botox, breast implants, special face creams for the aging skin, liposuction and the like. Companies can make a lot of money from us believing we need to look or be different from the way we are.

The Shift to Decay

Truth be told, starting at menopause, the body is shifting into a catabolic state. The word catabolic is synonymous with deterioration. You probably have heard the saying “The body gets less forgiving, the older it gets”. It is undeniable that there is some truth to that.

In Ayurveda, menopause marks the beginning of the Vata phase of life, and Vata has the tendency to break things down. At or past menopause it will be more likely that you experience symptoms related to dryness and excess mobility for example; osteopenia, dry skin, achy joints, thinning of the skin, more wrinkles, anxiety, constipation, digestive issues, mood swings, weaker immune system and slower metabolism. It is this breaking down process of the body that so many women dread and loathe.

You may not know this, but there is good news and even an exciting upside to this arriving Vata energy. For real. Here it goes.

The Good News About Menopause

While it is undeniable that Vata energy makes things deteriorate more quickly, there is a way to counteract that tendency. The shift into the second half of life does not have to be  dramatic or debilitating in any way.

What it does mean, however, is that self care has to become absolutely non-negotiable the older you get. No exceptions!!! In your 20s or 30s you can ‘use and abuse’ your body but when you hit your 40s, 50s and beyond it is time to start taking self care seriously.

If you are struggling with any of the common symptoms of menopause it means Vata has arrived. Vata makes things move. It brings all the issues to the forefront that thus far were safely hidden in the back corner of your body’s closet.

Any physical, emotional and spiritual issues that you successfully ignored or were not aware of, are now in your face and want to be attended to.
The solution: Make self care a priority and invest in your health and wellbeing. If you show up for your body, your body will continue showing up for you.

Showing Up For Your Body

One can find plenty of examples of inspiring women beyond menopause, who look amazing and are as vibrant as can be. You can be like that too.

Check out Johanna Quaas, a 86 year old gymnast, or Ernestine Shepherd, an 80 year old bodybuilder, or these gorgeous women in their 70s, 80s and 90s who are not afraid to look outrageous and gorgeous. These women are a testament that menopause is not the beginning of the end, but the beginning of a new era.

As I said before, self-care becomes non-negotiable as you get older. In order to cultivate the strength, spirit and vibrancy that these women exude one needs to establish good habits, and a proper rhythm & routine in daily life. That is exactly what we as Yoga Health coaches help you do. You can connect with one of us here.

There are also several ways you can get started on your own. Here are 3 tips to plug into non negotiable self care:

• Indulge in a daily oil massage – it’s easy, quick and super nourishing. If I had only one practice to give to my clients, this would be at the very top of my list.

• Establish a meditation mantra practice to ground your day and create mental calm.
• Eat a mostly plant based diet to create intelligent and vibrant cells.

But, wait, wait, don’t click away yet! As important as self care is there is one other point I want to share with you…and that is the incredible upside of menopause. Here it goes.

The Upside of Menopause

Although Vata energy seems to be all bad at first sight, it also has an amazing positive aspect, an aspect that I personally look very much forward to.

On a spiritual level Vata makes the veil between you and spirit thinner and thinner. Your intuition will naturally increase as you get older. Your ability to listen to your inner guidance will become more and more pronounced. As you age, the density of the body naturally falls away and an increased inner knowing arises. This process happens whether you are conscious of it or not, but exponentially heightens the more awareness you bring to it.

I don’t know about you but I find living in alignment with spirit amazingly uplifting. I am only 43, yet have already spent the past 15 years exploring my spiritual self. I am happy to report that I feel very connected to this part of myself AND I am very curious to experience how this might heighten as I enter the depth of menopause and explore the wise women years.

So you see, hitting menopause is not the end but a new beginning. It’s the opening to greater wisdom, a more tapped-in feeling, and a more connected self. Most importantly staying vibrant and active physically is possible with skillful self care.

Good things are awaiting you!

Now, you are allowed to click away and get on with your self care.

The other day I was mentoring the pro healers on a call for the Living Ayurveda course. We talked about the vata subdoshas aka vayus. I got into a ‘disagreement’ with one of the students about which subdosha relates to peristalsis. She insisted on Samana, I pounded on Apana.

Boy, I thought, this is such an elementary piece of information that, as a teacher, I should be able to state with self-confidence. I got frustrated with myself for being imperfect. Grrrr…..

But then I shifted into curiosity and it helped me dig deep into my memory, logic and resources. Here is my somewhat geeky answer. Are you ready?

What Vayu is peristalsis?

First let’s define peristalsis, just so we are super clear. Peristalsis are involuntary movements of muscles primarily in the digestive tract. They are progressive wavelike contractions  that occur in the esophagus, stomach, and intestines (small and large) i.e. along the entire path from mouth to anus. The point of peristalsis is to move food and feces down the shoot and out.

Turns out that not only one vayu is involved but several.

Let’s take elimination of poop as an example.

Samana is involved in absorbing the optimal amount of fluids from food and stool to make it the right consistency. Not too much, not too little. Stool needs to be soft and pliable so it can be moved easily by peristalsis.

Once feces accumulates in the large intestine, the fecal matter pushes against the intestinal walls. Nerve signals inform the brain via sensory nerves “Hey, it’s pretty full down here, you might wanna do something about that”. These nerves signals relate to Samana Vayu (periphery to core).

The brain then interprets the message and says “Heck yeah, that colon is full! We should do something about that.” A signal is sent via motor nerves back to the intestinal wall that says “Alrighty then, get moving”. These nerve signals relate to Vyana Vayu (core to periphery).

Udana Vayu now comes into play as it is responsible for inciting muscular contraction.  Remember? Udana puts prana to work. Without udana the nerves can send as many signals as they want, but it would not lead to muscular contraction. Udana makes that happen.

Apana vayu governs the effortless expulsion of wastes – that is urine, poop, mensus, gases, semen, mensus, babies….everything that moves down and out. In order for this to happen, all the other subdoshas need to be doing their job well. In a way, apana is the effect of the other doshas doing their job.

To summarize; in order to have proper peristalsis we need samana, vyana, udana and apana to work properly.

How to treat a problem with peristalsis.

The next question that naturally arises is, how will we treat a problem with peristalsis? Which Vayu should we focus on and how?

If we don’t want to get too fancy we can just do all the things we do for Vata: regular routines, enough moisture, opening the hips, visualizing energy going down instead of up etc. etc. But if we want to become geeky we could look at the subdoshas individually:

Apana vayu is about down and out. If someone is too attached to a person, situation or experience, and they are holding on, Apana cannot flow down. Simply surrendering and letting go will improve apana vayu. It’s a mind game.

Visualization can also help. Since we are dealing with subtle energy, simply visualizing the energy going down from the crown of the head, into your chest, into your pelvis and into the center of the earth will increase apana vayu. Being a person who has had tons of constipation I can attest to how effective this is but the person has to overcome his or her addiction to the rising Vata energy.

Samana Vayu likes regularity and water. Simply following a regular routine will allow the nerve signals to the brain to be proper and the absorption process of food and water to be ideal. Demulcents and bulk laxatives like slippery elm, flaxseeds or psyllium husk also help out with keeping the right amount of water content in the stool.

Vyana Vayu signals need to be strong. Purgatives like senna, cascara sagrada and epsom salt can help. Purgatives, however, are somewhat Nazi like in that they irritate the body and colon. The irritation leads to increased nerve response (vyana) and increased contraction strength (udana). We would only want to use purgatives sparingly. Who wants a Nazi in their body? A better approach would be pelvic compression and strengthening exercises to tone the muscles (udana) of the belly.

Samana and vyana vayu are also supported by nervine tonics like shatavari, brahmi, kapikachu and so many others. Nervine tonics strengthen the nerves and thus the nerves can do a better job. The healthier a cell the better the job they do. It will also in general help the body to relax and let go (apana vayu).

Treat the Qualities and the Flow

We could find more remedies for each of these doshas. We could think of spices, exercises or specific asanas. But ultimately you just need to come back to the qualities and tap into the direction of energy flow.

Sticking with the example of the intestines:

• if they are dry bring more moisture in the form of water, demulcents or regulating samana vayu with the proper spices.
• If there is too much heat as in diarrhea, bring cooling and bulk forming substances like bulk laxatives (flaxseeds, chia seeds, psyllium husk).
• If elimination isn’t happening because the person is anxious, worked up over something, tries to control life, or holds on to a situation the solution is relaxing and surrendering: nervine sedatives, nervine tonics, yoga nidra, grounding meditation or anything else you can think of that relaxes the person.

We could go on and on with ideas and other examples. But I hope you got the basic gist and this helps you to be more aware and precise in your treatment approach.

Thank you for your questions and for being here. You challenge me to drive my knowledge deeper.

To learn more join the conversation and the Living Ayurveda Course.

• • Encourage students and people around you to step into the fire to enjoy the transformation they have been dreaming of.
  • “Birth” your own program — it’s your “child,” and it’s an intense process.
  • Nurture your career, much like you’re its mother.
  • Find out if your clients are ready to commit — and get them to do it — by digging into their “pain islands” and “pleasure islands”

In this episode I rap with Alexandra Epple about transformations and growing your business:

Learn handy tips on facilitating transformations.

• See how running your own business is like having a toddler
• Understand the importance of talking with new clients one on one to tailor your course offerings and understand their pain islands
• Learn why you can’t be a victim in your business

Show Highlights:

• 4:34 — Through action, transformation occurs and agni burns off to create lightness. Guidance, assistance, and community arise from these shifts, too.
• 6:04 — The YHC experience is similar to motherhood. It requires constant attention and nurturing to grow into something that impacts students and communities.
• 8:00 — It can take a long time, but it’s essential to shift out of victim mode and into creator mode.
• 10:25 — If you don’t dig deeply into clients’ pain points, they won’t understand the extent of the transformation that is possible. Clients need to be directed towards their potential. Check in with their willingness to be guided to potential.
• 12:20 — Focus on results, not the services that you provide.
• 16:57 — Yoga teachers and Ayurvedic Practitioners have a tendency to want to be seen as perfect. And they are often perfectionists in how they show up as practitioners. Ironically Yoga teachers need less perfection and more transparency and authenticity to make attract clients and make a difference.

Links from the Conversation:

• Become a Yoga Health Coach

Favorite Quotes from the Conversation:

• “I finally got to this point where ‘I know all this stuff now even about business, but I’m not doing it because I don’t have the support community…’ That’s when I decided to actually step into YHC.”
• “You’re deciphering between the people who…are just wanting to stay at that cognitive level of knowing what they should be doing versus actually making the transformations.”
• “Now I feel like I have this toddler at home, and I just have to attend to this toddler.”
• “There’s no room for victim mentality here.”
• “Willingness has a high vibration.”