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  • Chitra Eder

Meltdown No More: Discover Cooling Secrets to Achieve Pitta Harmony An Ayurvedic Diet for Menopause

Updated: Jun 17, 2023

Hey there, my fellow Pitta women navigating the third act of life doing your best to manage work-life balance and menopause.

I know you are someone who embraces life with determination and a touch of fire. If you are dominantly Pitta doṣha or in the Pitta time of life when the transition of perimenopause hits you need to understand the power of Pitta doṣha and its impact on your body and mind.

When menopause arrives, this fiery energy turns up the heat on your symptoms, leaving you feeling in the middle of a heatwave and burning with rage.

Woman Walking in the Desert

Curious About Pitta Doṣha? What You Need to Know

In the world of Ayurveda, Pitta doṣha embodies the dynamic forces of fire and a little water within us. It fuels transformation, digestion, and metabolism, infusing us with intensity, intellect, and a drive to succeed. But during menopause, this inner fire is an unpredictable force, intensifying everything we touch.

Impact of the fiery temperment on Menopause Symptoms:

My doshic profile is Vāta Pitta or maybe even Pitta Vāta it depends on who you ask, my body looks very Vāta but my internal landscape is very fiery. This was me a few years back… experiencing hot flashes that made me feel like mid day sun in the middle of summer in a desert (this was before I lived in the desert), and had fits of anger (I had a really short fuse ⚡️.)

Fortunately, I did not have some of the other symptoms Pitta women often get such as skin sensitivity that rivals a sunburn, and digestive troubles that feel like an erupting volcano. Yes, my dear Pitta-dominant women, your unique energy can amplify these menopause symptoms, making this transition even more challenging.

Balancing Pitta doṣha during Menopause:

I discovered that I could harness the wisdom of Ayurveda to find relief. I embraced Pitta balancing foods and lifestyle practices, as well as specific herbs, diets, and ayurvedic therapies such as Shirodara to soothe the fiery nature of Pitta doṣha and ease the discomfort of menopause symptoms without exacerbating Vāta doṣha.

At the time, I worked with a practitioner who tailored my protocols to overcome the symptoms of menopause. Even if you don't have a practitioner there's plenty you can do on your own. So let's explore the refreshing realm of cooling foods from an Ayurvedic perspective that can pacify Pitta doṣha during menopause. Daily practices and food choices are more than half the battle when looking at reducing the heat generated in your body. They will bring a wave of coolness and equilibrium to your body, helping you find comfort amidst the heat.

Staying Cool: Navigating Menopause with Pitta doṣha

Picture this: It's a scorching summer day, and you find yourself standing in front of an open refrigerator, desperately seeking relief from the stifling heat. You long for a refreshing breeze, a respite from the fiery conditions that surround you. When you realize it's not just around you but coming up from within you.

Now, imagine feeling this way not just on hot summer days, but every day as a Pitta-dominant woman navigating the rollercoaster ride of menopause. The struggle is real.

Understanding the Fiery Force: Pitta doṣha

For women who naturally possess a strong Pitta constitution, this energy can be both a source of strength and a catalyst for challenges during menopause. From an Ayurvedic perspective, perimenopause is the time when all women are transitioning from a Pitta time of life to a Vāta time of life.

Imagine a flame being blown on… if there is too much wind the flame gets completely blown out and if there is just a little wind the flame grows and becomes hotter. This is the dilemma of perimenopause getting just enough air and fuel to create lovely fire.

Nutrition and Balance: How Food Impacts Your Well-Being

While we should not extinguish the flames of Pitta doṣha, we can create the bedrock for healthy and appropriate transformation through mindful nutrition. What we eat plays a vital role in managing our doṣhas and alleviating menopausal discomfort.

By embracing cooling and Pitta-pacifying foods, we can harness the power of nature's remedies to create a sense of equilibrium during this transitional period.

Digging into Cooling Foods

Ready? Let's embark on a flavorful journey into the world of cooling foods. We'll explore a variety of ingredients, spices, and recipes that are specifically designed to pacify Pitta doṣha and bring a sense of relief to menopause symptoms. From cooked salad bowls to soothing herbal teas, we'll discover an array of options that will help you stay cool, calm, and collected throughout your journey.

Take the First Step: Sign Up for the "Pitta-Cooling Home Essentials Checklist"

Sign up for my exclusive "Pitta-Cooling Home Essentials" and gain access to a curated selection of cooling and Pitta-balancing foods. I'd like to empower you to make healthier choices, optimize your nutrition, and experience greater ease during this transformative phase. It's time to put the wisdom of Ayurveda in your hands and embrace the coolness that awaits.

As a Pitta-dominant woman traversing the terrain of menopause, you possess a unique fire within. By understanding the impact of Pitta doṣha on menopause symptoms and harnessing the power of nutrition, you can find balance amidst the flames. Stay tuned as we delve into the world of cooling foods and discover practical strategies to pacify Pitta and create a harmonious journey through menopause. Remember, relief is within reach, and together, we can embrace the coolness that lies ahead.

The Role of Pitta doṣha during Menopause

As menopause approaches, the delicate balance all the dosha are disrupted, leading to an intensification of Pitta's qualities. Pitta goes from being a transformative force to a destructive force. We all know the story about playing with fire.... fire is good until its not.

Pitta-dominant women may experience a surge of fiery energy, which can manifest in various menopause symptoms. The connection between Pitta doṣha and menopause symptoms lies in the aggravation of its inherent qualities during this phase of life.

Common menopause symptoms experienced by Pitta-dominant women can be likened to the effects of an internal inferno. Hot flashes and night sweats, accompanied by a sudden surge of heat, become all too familiar.

The mind may become irritable, sharp, or prone to fiery outbursts. The skin, akin to the sensitive nature of Pitta doṣha, may develop rashes, acne, or increased sensitivity to the sun. Interestingly enough Pitta also governs the fleshy smell, so women may complain of increased body odor.

Not all Pitta women will experience all of these symptoms, some Pitta women experience cold flashes which is due to the two other doṣhas, kapha and Vāta, dominating the Pitta doṣha.

Balancing Pitta doṣha through mindful nutrition becomes paramount in managing these symptoms and finding relief during menopause.

Why is nutrition so important? Because this is what you do every day. Food, drink, breath, movement, and sleep are the most influential components of health and well-being. By incorporating cooling and Pitta-pacifying foods into our diet, you can temper the fiery tendencies of Pitta doṣha and restore balance to our bodies and minds.

Cooling foods possess qualities that help soothe and cool the system, counteracting the heat associated with Pitta doṣha imbalance. These foods include juicy fruits like melons and berries, leafy greens, cucumber, coconut water, and cilantro.

In addition to specific cooling foods, it is important to adopt the Ayurvedic approach to nutrition through taste during menopause. This involves favoring sweet (not sugar), bitter, and astringent tastes, which help counteract the heat and intensity of Pitta doṣha. Emphasizing whole grains, legumes, dairy products, and healthy fats while reducing spicy, oily, and acidic foods contributes to finding equilibrium amidst the fiery nature of menopause.

A Pitta-balancing diet, not only addresses the physical symptoms of menopause but also supports your emotional well-being. It will assist in reducing irritability, promote mental clarity, and generally promotes a calmer focus, Pitta women will always be intense but in a good way.

Now that you've got the general understanding, let's explore specific cooling and Pitta-pacifying foods in more detail. I'll be offering practical tips and recipes to incorporate them into your daily routine.

Remember, by understanding the connection between Pitta doṣha and menopause symptoms and making conscious choices in our nutrition, we can pave the way for a more balanced and harmonious menopause experience.

Cooling Foods for Pitta Dominant Women in Menopause

As Pitta doṣha tends to become imbalanced during menopause, incorporating cooling foods into your diet is incredibly beneficial in managing symptoms and restoring harmony to your body and mind. Cooling foods possess qualities that help soothe and pacify the fiery nature of Pitta doṣha, providing relief from hot flashes, irritability, and other menopause-related discomforts.

Here are some specific food groups known for their cooling properties and the examples of cooling foods within each group:

  1. Fruits: Juicy and hydrating fruits can be your best friends during menopause, just be sure to avoid the sour ones.

  2. Vegetables: Incorporating a variety of vegetables into your meals can work wonders in balancing Pitta doṣha. Focus on cooling vegetables such as leafy greens (spinach, kale, Swiss chard), zucchini, broccoli, cauliflower, cucumber, and cilantro. These vegetables are not only packed with essential nutrients but also have a cooling effect on the body.

  3. Herbs and Spices: Certain herbs and spices possess cooling properties that can aid in Pitta balance.

Incorporating these cooling foods into your daily meals and snacks is both delicious and beneficial.

Here are 5 practical tips:

  1. Start your day by replenishing your electrolytes, (especially if you've sweated through the night) 1 tsp Lime Juice , 1/4tsp of salt (Real, Himalayan or Sea), ½ tsp Jaggery or molasses, 1 cup room temperature water

  2. Include a variety of leafy green vegetables, stir-fries, and roasted vegetable medleys incorporating fenugreek into your dishes

  3. Prepare cooling herbal teas using herbs like mint or chamomile, and sip them throughout the day to stay hydrated and calm.

  4. Drinking a liver detox/support tea at least once a week removes accumulated heat. There are many varieties available which include burdock root and other liver supporting herbs. Buy these at your local health food store.

  5. Experiment with Pitta-balancing recipes that incorporate cooling spices and herbs, such as a cooling cucumber and mint raita or a cilantro-lime quinoa salad.

The key is: listen to your body and observe how it responds to different foods.

Everyone has unique needs and sensitivities. Pay attention to how cooling foods make you feel and adjust your choices accordingly.

By including these cooling foods and herbs in your diet, you can support Pitta balance during menopause, reduce heat-related symptoms, and promote a sense of calm and happiness.

Ready for a recipe or two? I got you 😘

I've provided you with some simple recipes to help you make healthier choices and easily incorporate these cooling foods into your daily routine.

Recipe Ideas for Pitta Pacifying Meals

Here are a couple of Pitta pacifying recipes which embrace the principles of Ayurveda and supports your Pitta doṣha during menopause. These are a handpicked a selection of delicious and easy-to-prepare recipes that feature cooling ingredients to help you find balance and nourishment during this ever-changing phase of life.

These recipes are designed to pacify Pitta doṣha and promote a sense of calm and well-being.

During Menopause you can throw out conventional designations for meals... just be sure your heaviest meal is between 11:30 am - 1:30 pm and that your break-fast provides energy which doesn't come from sugar or caffeine. Don't eat after 8:30 pm.

Fig, Cardamom Quinoa Bowl

Serves two


  • 1/2 cup quinoa, rinsed and drained

  • 3/4 cup non dairy milk, plus extra to serve

  • 1/2 cup water

  • 1/2 teaspoon vanilla extract

  • 1/4 teaspoon salt, mineral or sea

  • 1/4 teaspoon ground cardamom

  • 2–3 ripe figs, diced

  • 1/3 cup coconut flakes, toasted


Combine the quinoa, almond milk, water, vanilla, salt and cardamom in a small, heavy-based saucepan and bring to the boil over medium heat. Reduce the heat to low and simmer, covered, for 15–20 minutes or until the quinoa has absorbed the liquid.

Remove from the heat and allow to cool slightly, them fluff with a fork. Spoon into bowl, top with figs and coconut, and serve with extra milk if desired.

Coconut Rice : Harish Johari Ayurvedic Healing Cuisines


  • 1 cup Basmati Rice

  • 2-4 tbs grated coconut, fresh or dried

  • 2 whole cloves

  • 2 cups water

Soak the rice for 1 hour; drain

In a saucepan, combine the rice, coconut, cloves, and water. Bring to a boil. Reduce the heat, cover, and simmer for 20 min.

Meanwhile, preheat the oven to 450 degrees F.

Cover the pan of rice in the oven and turn off the heat.

Allow to sit for 5-10 min to absorb excess moisture.

Zucchini with Paneer Cheese and Toasted Almonds Divya Alter The Joy of Balance


  • 3 tbsp sliced almonds or whole pine nuts

  • 1 ½ tbsp ghee or olive oil

  • ¾ tsp salt

  • ¼ tsp freshly ground black pepper (omit if overheated)

  • ⅛ tsp asafoetida (hing) (omit if overheated)

  • 2 med zucchini (about 1 lb) trimmed and chopped into ¾ " cubes (3 cups

  • 1 tbsp grated fresh ginger

  • 6 oz pressed paneer cheese


  • 1 tbsp minced fresh dill

  • 1 ½ tsp lime juice


Heat skillet over medium-low heat. Add the almonds and toast until they turn tan in color. Transfer to a small bowl and reserve for garnishing.

Wipe the skillet and heat 1⁄2 tbsp of the ghee over medium-low heat. Add black pepper, asafoetida, and ¼ tsp of salt as well as the zucchini. Increase the heat to med-high, and stir-fry until zucchini softens but is still crunchy and some develop a golden crust, about 5 minutes. Add the ginger and continue to stir-fry for another minute. Transfer to serving dish and cover.

Add the remaining 1 tbsp ghee and the remaining ½ tsp salt to the skillet. Heat over medium heat. Add the cheese cubes and gently stir-fry them tossing frequently, to give them a light golden crust, about 5 minutes. Turn off the heat

Gently combine the stir-fried zucchini and cheese, Garnish with dill, lime juice, and toasted almonds. Serve immediately.

Sautéed Greens with Fenugreek


  • 1 tbs ghee, olive or coconut oil

  • 1/4 tsp fenugreek seeds

  • 1/4 tsp masala spice

  • Combo of three of these greens: chard, dandelion, kale, beet greens, collards, spinach, stemmed and chopped into 1" strips

  • 1/4 tsp salt


  • Ground black pepper

  • Lime Juice


Heat the ghee in a large skillet. Add the fenugreek seeds and cook until the seeds turn dark brown. Add the masala spice followed immediately by the greens.

Cover for about a minute to let the greens wilt and shrink. Continue to sauté turning the greens frequently until they are tender yet still vibrant.

Turn off heat, allow to cool a little. Add salt and garnish. Enjoy!

Strawberry Lemonade Amadea Morningstar Easy Healing Drinks from the Wisdom of Ayurveda


- 3-4 large ripe, organic strawberries, chopped

- ⅛ ripe banana

- ⅓ cup lemon or lime juice

- 1 ½ tbs organic coconut sugar or other sweeteners

- 3 cups water


Blend all the ingredients. Enjoy!

These recipe ideas are just the beginning of your journey to creating Pitta-pacifying meals.

Lifestyle to Support Pitta Balance

Finding balance during menopause goes beyond just nutrition. It also involves adopting lifestyle practices that promote cooling, relaxation, and overall well-being.

Practice Mindful Eating

In addition to incorporating cooling foods, practicing mindful eating further supports Pitta.

  • Eat your meals in a calm and relaxed environment, free from distractions. Be sure to sit while eating.

  • Focus on the food, not on your fav book, show or doom scroll or creating your to-do list. Take the time to savor each bite, chew your food thoroughly, and tune in to your body's hunger and fullness cues. Eating mindfully promotes better digestion, reduces overeating, and allows you to truly enjoy and appreciate the nourishment you're providing to your body.

  • Go outside, walk in the shade, and do not watch TV shows which include anger and violence. Limit screen time.

When incorporating these lifestyle tips into your daily routine, you create a supportive and nurturing environment for Pitta balance during menopause. Listen to your body, make choices that align with your needs, and approach your life with self-compassion and grace.


Now, let's take a moment to recap the key points we've covered and reinforce just how important these principles are for our overall health and happiness during this time.

  • Pitta doṣha has an impact on menopause symptoms. The qualities of Pitta doṣha are sharp, hot, light (bright), sour and pungent and intense, contribute to common menopausal symptoms experienced by Pitta-dominant women.

  • Understanding the qualities of Pitta doṣha is crucial for navigating the challenges of menopause and finding relief. By incorporating Pitta-pacifying nutrition and lifestyle practices, we can balance Pitta doṣha and promote overall well-being during menopause.

  • Some common menopause symptoms experienced by Pitta-dominant women, are hot flashes, night sweats, irritability, and skin issues. These symptoms arise due to the intensification of Pitta's qualities during menopause. However, by adopting a Pitta-balancing approach to nutrition, we can manage these symptoms effectively.

  • The key to managing Pitta imbalance during menopause lies in incorporating cooling foods into our diet. These foods possess qualities that help soothe and pacify the fiery nature of Pitta doṣha.

  • A Pitta-balancing approach to nutrition involves favoring sweet, bitter, and astringent tastes and reducing sour and salty tastes. Whole grains, legumes, dairy products, and healthy fats should be emphasized, while spicy, oily, and acidic foods should be limited.

  • In addition to nutrition, explore practices like yoga, meditation, and pranayama, which cools that pitta mind of yours 🌬️😘 .

Pitta women don't need to be reminded to take action and adopt these principles into their daily life, but sometimes life can get the best of you. There's so much more you can do so I challenge you to just add these few things to your life daily and reduce inflammation, improve digestion, and hormonal balance. Just feel better and remove the frustration of what to eat.

Your well-being deserves the utmost care and attention, and I'm happy to guide you if you have any questions.

Menopause is inevitable but the symptoms are entirely optional.

I invite you to take the first step towards a balanced and vibrant menopause journey by prioritizing your well-being and signing up for the "Pitta-Cooling Home Essentials" today, it's a list of cooling and Pitta-balancing foods, herbs & spices and even essential oils that you should always have around the house.

With this list in hand, you'll be equipped to make healthier choices and nourish your body with foods that promote Pitta balance.

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