Evidence-based Holistic Perimenopause Support

Proven drug-free solutions for women navigating perimenopause, sleep, mood and body changes

Know how Ayusha’s unique Perimenopause management can help you feel steadier in your body and mind- again.

Perimenopause is the long transition period before your final period. On paper, it’s unclear yet. In real life, it can feel like your whole system is changing without much warning.

Common things women describe:

Sleep: 3am wake-ups, light sleep, vivid or anxious dreams
Mood: irritability, sudden tears, “PMS on steroids”, feeling overwhelmed
Anxiety: racing mind, palpitations, feeling wired and tired at the same time
Cycles: heavier or lighter bleeds, shorter or longer cycles, new cramps or clots
Brain: brain fog, losing words, struggling to focus under pressure
Body: bloating, fluid retention, headaches or migraines, dizziness, tingling, burning mouth, restless or heavy legs
Sex & energy: lower libido, feeling “flat”, less resilience to stress

You don’t need every symptom on this list. Perimenopause is individual and can be messy, which is why quick comments like “it’s just stress” or “you’re too young for menopause” feel so unhelpful.

What’s going on underneath – Western & Ayurvedic view

Western view
In perimenopause it is suspected that oestrogen and progesterone levels start to swing, sometimes sharply. The brain centres that regulate temperature, sleep, mood and pain become more sensitive. That’s why the same workload, wine, coffee or arguments that were fine at 30-35 can suddenly tip you over the edge.

Ayurvedic view
In Ayurveda this phase is seen as a shift where:

Vata (air/space) tends to increase → light, broken sleep, anxiety, dryness, scattered mind
Pitta (fire) can get aggravated → heat, rage, headaches, inflammation
Changes in Agni (digestive fire) and Ojas (essence of vitality) → bloating, fatigue, feeling “worn thin”

Both lenses agree: your system is getting more sensitive and needs a different kind of support, not more pushing.

Many women will also talk with a GP or specialist about:

Whether HRT, contraceptive options or other medicines are appropriate
Bloods or investigations to rule out thyroid, iron, cardiac or other issues

That medical piece is important.

At Ayusha, the focus is on the lifestyle, body and mind layer that guidelines also recognise as part of good perimenopause care – especially when symptoms are getting louder but you still want to feel like yourself.

In their own words

"Can't thank you enough for the wisdom you have shared."
"Felt safe and held. Practitioner was full of wisdom and authentic care."
"Sachin was kind, caring, asking about all my health concerns."
"Sachin is respectful, professional & a gifted practitioner."
"Calming and makes you feel safe and peaceful."
"Thank you for helping me heal."

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How Ayusha supports perimenopause – evidence-informed holistic care

The aim is not to replace what your doctor does, but to help you:

Reduce the day-to-day symptom load
Calm an over-stretched nervous system
Feel more grounded, clear and resourced in a changing body

We work across four main pillars.

1. Body-based support (warm, nervous-system-aware care)

Gentle, nurturing bodywork using warm oils and slow, attentive care to help:

Ease muscle and joint pain, tension and “armour”
Soothe an over-alert nervous system so rest becomes possible
Reduce heaviness, puffiness and “carrying everything” in your body

Evidence: massage RCTs – Darsareh 2012; Lee 2021, QoL studies.

2. Movement, gentle strength & yoga-style work

Simple, joint-friendly movement to help you alleviate “overnight ageing feeling”:

Evidence: yoga & mind–body meta-analyses – Cramer 2012; Xu 2024. resistance training RCTs – Mohebbi 2023; Wang 2023.

3. Mind–body / nervous system support

Guided relaxation, breath, body awareness and gentle cognitive tools to:

Settle racing thoughts and reduce night-time “mind noise”
Soften the emotional impact of hot flushes, insomnia, pain and overwhelm
Give you space to process anger, grief, fear of ageing and identity shifts safely

Evidence: reduce vasomotor symptom distress MENOS programmes; Wong 2018, Elkins 2013.
These approaches don’t erase symptoms, but change how your brain and body respond to them.

4. Everyday rhythms, food & self-care that fit real life

We also look at small, realistic shifts that support your system:

Daily routines (dinacharya) that anchor Vata
Food patterns that feel warming, grounding and digestible, instead of spiking energy and crashes
Micro practices you can weave into real life – not fantasy retreats

Evidence: menopause lifestyle guidance – NICE; AMS, lifestyle & sleep studies – Aliabadi 2021; BMC 2022.

Who this support is for

This holistic menopause support at Ayusha tends to fit women who:

Are in your late 30s, 40s or early 50s and recognise yourself in the picture above
Want support that is holistic, evidence-aware and nervous-system-sensitive, not extreme or faddish
Believe in holistic approaches

It’s not for you if you’re:

Expecting a one-off treatment to “handle perimenopause”
Avoiding necessary medical review for red-flag symptoms

Note: We never recommend to stop or skip western medicine or HRT treatments. We can work alongwide your GP or Specialist, if you wish.

Ayusha’s Evidence-based Holistic Plan for Perimenopause Management

Consult & Fad-free Diet, Lifestyle

Not only helps women to self-advocate, but explores more nuanced issues that doctors don’t have time for.

What’s involved?: A detailed Ayurvedic assessment to explore causative/ risk factors, prioritise symptoms and formulate a relief plan. Includes understanding of doshas, and advice on diet, nutrition and herbal remedies.

Lymphatic Massage

Lymphatic system influences health & longevity.

A calming yet intensive, evidence-based Lymphatic Massage technique on strategic body areas to reduce fluid retention, bloating, puffiness and promote heart-liver-gut-brain health, pain relief and boost immunity.

Emotional Steadiness

Mind-targeted therapies that open the healing channels.

Therapies that calm the mind, activate para sympathetic nervous system to help timely regulation of body and steadying the moods.

Self-Connection & Grounding

Evidence-based meditation techniques, simple yet powerful breathwork routines for menopause.
Understand the rationale first and then learn the simple methods that will work wonders in relieving the menopause symptoms.

Ayurveda Bodywork & Movement

A personalised combination of relaxing, re-balancing bodywork therapies that help improve pelvic circulation, lower inflammation, ease hormone-related cramps, restore flow and and support your system’s natural balance.

We engage experts in movement and Yoga where needed.

Clinical Hypnosis (if necessary)

Recommended by American Menopause Society as effective therapy for Menopause.

A clinical trial involving 187 women who reported a minimum of 7 hot flushes per day, found 80% relief in hot flushes with Hypnosis, a safe, evidence-based therapy.

Your next step

If you’re in Newcastle, Lake Macquarie, Hunter Valley, Port Stephens, Central Coast, Bondi or Sydney and menopause has changed more than you expected, you don’t have to choose between “just put up with it” and “only take this pill”.

You can:

Book a Perimenopause Clarity & Support consultation – a longer first appointment where we map your symptoms, body, nervous system and supports, and begin tailored holistic care.
Or start with a free discovery call if you want to get a sense of fit first.

Book Perimenopause Consult

Book Free Discovery Call

“Perimenopause is the body’s early conversation. When you listen and honour those whispers with rest, rhythm and holistic care, it can become a transition to grow through – a doorway into a steadier, wiser version of yourself.

-Sachin

Notify your topics of interest in upcoming Menopause / Perimenopause talks

And reserve your spot too.

Important Information

You should continue your usual medication and not discontinue any medications or other treatments you are having. We can coordinate with your GP or Specialist, if you wish, regarding complimenting Ayurveda treatment with your existing treatment plan.

“The change is not just about hormones; it’s about rediscovering yourself."

— Inspiration