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Our ancient knowledge expressed through Ayurveda emphasizes on strict dietary discipline as the first line of treatment because if the digestive fire is not good and the food is not digested properly then one can suffer from diseases. Our gut health is of utmost importance for a healthy immune system, so what better time than ahead of International Women’s Day 2024 to gain Ayurvedic insights for women’s gut health and wellness?
In an interview with HT Lifestyle, Dr Uma V, Assistant Research Officer and Physician at AVP Research Foundation, shared, “Women’s digestive experiences may differ from men due to unique life events like menstruation, menopause and motherhood. Ayurveda emphasizes the importance of protecting and promoting women’s health during these life events. These events can have a significant impact on gut health, causing recurring problems like gas, bloating, diarrhea, constipation, loss of appetite, acidity and indigestion.
He further added, “Digestive problems can not only cause physical discomfort but can also adversely affect emotional health, leading to anxiety, mood swings or depression. However, women can take active steps to care for their bodies and promote gut health during these important stages of their lives. One of the key ways to support gut health is to adopt a balanced and nutritious diet, which includes freshly cooked, light, easily digestible and warm food. Adding spices like cumin, ginger, garlic, fennel, cardamom, oregano and asafoetida can aid digestion and reduce gas and bloating. Including healthy fats like coconut oil, sesame oil and ghee in the diet can help improve digestion.
Dr. Uma V advised, “In addition to changes in diet, adopting a daily routine that includes regular exercise, meal timings and sleep can also help support hormone balance and digestive regulation. It is also important to avoid consuming packaged food, junk food and reheated foods. Regular physical exercise is also known to have many benefits for the body and mind by improving the energy flow inside the body. It helps strengthen muscles and increase blood circulation. As a result, the body feels more energetic and revitalized, helps eliminate toxins from the body, and improves digestion and overall gut health. By prioritizing gut health, women can take control of their physical and emotional well-being, leading to happier and healthier lives.
Bringing her expertise to the table, Dr. Karthiyayini Mahadevan, Head of Wellness and Wellness at Columbia Pacific Communities, spoke about the principles of Ayurvedic nutrition and explained:
- Ayurveda emphasizes Dinacharya—daily routine, which helps eliminate waste from digested food.
- During seasonal changes, certain physical changes occur in our body which can be addressed by following a special dietary discipline called Ritucharya. It involves following the diet for 15 days at the end of the current season and 15 days at the beginning of the upcoming season, known as Ritu Sandhi. This ensures that the intestinal flora is supported, food is easily digested and unwanted accumulation is eliminated.
- Ayurveda emphasizes consumption of seasonal crops, vegetables and fruits.
Elaborating on why women’s gut health is important, she said, “Women’s physiology changes dynamically with every stage of life. Internal physiology undergoes a significant change. Ayurvedic guidelines provide dietary requirements to support this phase of women taking into account individual mind and body type. It is important to balance Apana Vayu and maintain gut health during this phase. Around the reproductive years, deterioration of the doshas leads to imbalance in the individual. The anchoring/grounding quality of Vata needs to be maintained. At this stage of life, it is important to balance the doshas for effective flow and transformation. In perimenopausal and postmenopausal years, water retention, hot flushes, etc. occur. These are caused by Kapha and Pitta imbalance, which a good diet can address.
Dr. Karthiyayini Mahadevan suggested the following suggestions:
1. Eat seasonal vegetables and fruits.
2. Eat organically grown vegetables and grains.
3. Support the gut with probiotics, which are part of your cultural cuisine.
4. Include enough fiber in the diet, especially plant fiber.
5. Eat food at the right time when the digestive fire is working efficiently.
6. Adding spices like ginger, cumin, coriander and cinnamon support and activate the digestive fire.
7. Consuming lemon mixed with ginger and a pinch of rock salt before meals keeps digestion active.
8. Chewing fennel after meals also helps in digestion.
9. Breakfast is the most important meal. Additionally, a hearty lunch and light dinner should be eaten before 7 pm.
She concluded, “Studies have proven that women react differently to stimuli depending on their gut health. The intestinal flora releases certain substances from digested food that act as neurotransmitters. Therefore, maintaining good gut health is essential for overall health.”
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