In this episode, I sit down with Amita Sharma, co-founder of NourishDoc, a platform that focuses on integrative and holistic health solutions for women. We dive into the nuances of perimenopause and menopause, shedding light on what these life stages mean for women’s bodies and minds.

Perimenopause can start as early as the late 30s or mid-40s and may last up to 10 years before menopause fully sets in. Symptoms like night sweats, hot flashes, brain fog, and a decline in libido are all tied to fluctuating hormone levels, especially estrogen and progesterone. Amita explains how these hormonal changes impact mood, memory, and overall cognitive function. We also discuss the potential connection between hormonal imbalances and the increased risk of dementia, breast cancer, osteoporosis, and heart disease as women age.

Lifestyle factors—such as poor diet, lack of exercise, and high stress—can trigger early menopause, which might explain why certain ethnic groups like African Americans, Latinas, and Indians are experiencing early perimenopause. Amita emphasizes the need for early awareness, preparation, and self-care strategies, encouraging women to proactively adopt healthier habits, including proper nutrition, stress management, and mindfulness practices.

The episode also touches on natural solutions to alleviate perimenopause and menopause symptoms, including dietary changes, herbal supplementation, and holistic therapies like acupuncture, aromatherapy, hypnotherapy, breathing exercises, and cleanses. Amita highlights how alcohol and caffeine can worsen symptoms like hot flashes, making it crucial for women to limit or avoid them, especially during these pivotal stages in life. We explore how integrative approaches, such as those offered by NourishDoc, can support women during these transitions, helping them maintain balance without solely relying on hormone replacement therapy (HRT).

Key topics covered in this episode:

Hormonal shifts in perimenopause and their impact on mood, anxiety, and cognition
The importance of lifestyle changes to prevent early menopause
Natural remedies and holistic therapies to manage symptoms
Cultural and ethnic differences in menopause experiences
How to naturally cool down your body and reduce hot flashes
Why it’s crucial for both women and men to be aware of these changes

RESOURCES

PEOPLE
- Mario Fields

PODCASTS
- Unarmored Talk

VOCABULARY
- buttermilk
- CBT (Cognitive Behavioral Therapy)
- estrogen
- hypothalamus
- Kitchari cleanse
- Meno belly
- menopause
- perimenopause
- progesterone
- Sitkari
- Sitali

**Connect or Learn More**
website: nourishdoc.com
LinkedIn: /nourishdoc
app: coming soon! Check the website for updates.

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