#314: Flourishing in Perimenopause and Menopause Using Lifestyle Medicine with Dr. Nitu Bajekal
“Plant estrogens are essential because they have so many health benefits. Soy bean is one of them. It's a magic bean. It is particularly rich in phytoestrogens and you want to try and eat at least two to four portions of soy a day if possible every single day.” –Dr. Nitu Bajekal
In this episode of I AM HUMAN, we learn more about perimenopause and menopause from experienced OB/GYN Dr. Nitu Bajekal. She describes typical symptoms and timelines and what we can do with our diet and lifestyle habits and behaviors to reduce symptoms and support our health and longevity. We also discuss indications for HRT/MHT and who to seek help from. This is an excellent and information-packed episode for people that will be or are going through this transition.
Listen in as Dr. Bajekal shares some of the common and more unusual symptoms of menopause, discussing the importance of recognizing and respecting the varied experiences women may face. From the potential benefits of hormone replacement therapy to the role primary care providers play in the management of symptoms, we cover all bases to ensure you are equipped with the information you need. We delve into the power of the six pillars of lifestyle medicine that can bolster health during menopause, discussing strategies for sleep, stress management, social connections, and more, all while maintaining a keen focus on the holistic nature of well-being.
Dr. Nitu Bajekal, MD, is a Senior Consultant Obstetrician and Gynaecologist in the UK with over 35 years of experience. Specializing in Lifestyle Medicine, PCOS, and menopause, she's also a skilled surgeon. A Fellow of the Royal College and recipient of the Indian President’s Gold Medal, she's one of the UK’s first board-certified Lifestyle Medicine Physicians. Dr. Bajekal is dedicated to health advocacy, offering credible medical and lifestyle guidance. She co-authored acclaimed books like "Living PCOS Free" and "Finding Me in Menopause," reflecting her commitment to empowering individuals. Passionate about a vegan lifestyle, she integrates her beliefs into her work and life.
Discussion points:
(00:00) Dr. Nitu Bajekal reframes menopause as an opportunity for renewal and growth. She encourages women to view this life stage positively, dispelling fears and advocating for self-education on the changes to come.
(06:37) Definitions of menopause and perimenopause, discussing the symptoms, onset, and the importance of recognizing this natural transition.
(10:15) Varied experiences women can have with perimenopause and menopause, from minimal symptoms to more severe manifestations.
(18:24) Unusual symptoms of perimenopause, such as joint pain and heightened sensitivities. The importance of not trivializing these changes and the need for proper diagnosis and management.
(23:17) The wide range of menopausal symptoms and the necessity for healthcare providers to take women's experiences seriously.
(26:19) Insights from the book, "Finding Me in Menopause," which addresses Dr. Nitu’s personal journey through menopause. She emphasizes how it can be a time of self-discovery and empowerment for many women.
(34:08) Educating yourself and women in general, easing symptoms, and the six lifestyle pillars, including the critical roles of sleep, nutrition, exercise, and social networks during menopause.
(49:42) Benefits of soy and its role in preventing certain cancers, including prostate, bowel, and colon cancer. The doctors tackle common misconceptions about soy and estrogen, and the benefits of eating beans every day.
(57:08) Who is a candidate, and when, for Hormone Therapy?
(1:01:49) Final questions - success, goals, dreams, what we wish people knew
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Dr. Nitu Bajekal
Senior Consultant Obstetrician and
Gynaecologist
Dr. Nitu Bajekal, MD is a Senior Consultant Obstetrician and Gynaecologist in the UK with over 35 years of clinical experience in women’s health. Her special interests include Lifestyle Medicine, PCOS, Endometriosis, period problems, menopause, precancer, complex vulval problems, and medical education. She is a keyhole surgeon with experience in laparoscopic procedures, including robotics.
She is a Fellow of the Royal College and recipient of the Indian President’s Gold Medal.
She is one of the first board-certified Lifestyle Medicine Physicians in the UK. She has written the women’s health module for the first UK university-based plant-based nutrition course.
Dr. Bajekal is passionate about spreading health awareness and providing reliable medical and lifestyle information for the general public, doctors, workplaces, and schools. She follows a vegan lifestyle, which has benefited her and her family.
Dr. Bajekal, along with her daughter and nutritionist Rohini Bajekal, is the co-author of Living PCOS Free, which was released worldwide on 28 April 2022.
Her latest book, Finding Me in Menopause, was released in 2024.
The information on this blog, website and podcast is for informational purposes only. It is not meant to replace careful evaluation and treatment. If you have concerns about your or your child’s eating, nutrition or growth, consult a doctor.
Episode Resources:
Book: Finding Me in Menopause by Dr. Nitu Bajekal - https://amzn.to/3XG1WSf
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