For perimenopausal hot flashes, which Ayurveda tools (e.g., shatavari, sheetali pranayama, pitta-pacifying diet) have given you the most reliable relief? Can you share one short case or specific practice sequence that delivered results?

For perimenopausal hot flashes, I've found a combination of Sheetali Pranayama and a pitta-pacifying diet makes a world of difference. Recently, I coached a client who incorporated 5-10 minutes of Sheetali Pranayama before bed and consciously reduced spicy foods and alcohol; within two weeks, she reported a significant drop in hot flash intensity and frequency, finally getting a full night's sleep.