#CellCare Wellness | Calm Your Nervous System for Perimenopause Relief
Welcome to Dr. Bhanote’s Weekly #CellCare Wellness Insights!
Hey Wellkulå Friend, I bring you the most captivating discoveries and insights each week, spanning the forefront of plant-powered gut health, inspiring wellness stories, innovative functional culinary medicine recipes, and must-visit wellness travel destinations. Dive into the latest in biohacking, transformative rituals, and cutting-edge longevity science. Stay connected with upcoming events and special announcements to ensure you never miss an opportunity to learn, grow, and enjoy exclusive giveaways and discounts.
Did You KNow?
Perimenopause is more than just hormonal changes; it’s a complex transition that impacts your nervous system and overall wellbeing. Understanding how your nervous system plays a crucial role in managing perimenopause can empower you to take control and reduce your symptoms. By focusing on nervous system regulation, you can restore balance, calm, and energy during this phase.
Discover Key Insights About Perimenopause, Nervous System Regulation, and Hormonal Balance
Did you know? Caffeine can worsen perimenopause symptoms by overstimulating your nervous system, increasing the risk of hot flashes and night sweats.
Did you know? Chronic stress during perimenopause elevates cortisol levels, which disrupts sleep and increases anxiety, making your symptoms harder to manage.
Did you know? A consistent sleep routine is one of the most effective ways to regulate your nervous system, helping to reduce symptoms like insomnia and irritability.
ARTICLE CONTINUES BELOW
Did you know? Gentle movement, like yoga and walking, stimulates the vagus nerve, which helps regulate your nervous system and reduces perimenopausal anxiety.
Did you know? Plant-based foods rich in omega-3s, magnesium, and antioxidants can reduce inflammation and help balance your hormones during perimenopause.
Did you know? Adaptogens like ashwagandha have been shown to lower cortisol levels and support nervous system regulation, reducing perimenopausal stress and mood swings.
Did you know? Incorporating #CellCare Rituals—like breathwork, plant-based nutrition, and restorative sleep—helps regulate your nervous system, leading to long-term relief from perimenopause symptoms.
To learn more about how to calm your nervous system and relieve perimenopause, read our blog: “How Perimenopause Hijacks Your Nervous System—And 5 Proven Ways to Reset for Good!”
Weekly wellness Practice | 10-MINUTE EAR MASSAGE FOR NERVOUS SYSTEM RESET
This week’s #CellCare Ritual focuses on stimulating acupressure points in your ears to regulate your nervous system and promote relaxation. The ears are directly connected to the vagus nerve, which is key in reducing stress, balancing hormones, and calming the mind. This simple 10-minute ear massage can quickly soothe anxiety, help balance hormones, and leave you feeling more grounded—perfect for those navigating perimenopause.
HOW TO PRACTICE:
Ear Lobe Massage (2 Minutes) | Gently pinch your earlobes between your thumb and index finger. Massage in slow, circular motions for 1-2 minutes. This helps stimulate acupressure points connected to the vagus nerve, promoting relaxation and reducing stress.
Helix and Auricle Massage (3 Minutes) |Move your fingers to the upper rim of your ear (the helix) and massage downward in a gentle, circular motion. Continue massaging the outer parts of your ear (auricle) for a few minutes, focusing on tender areas to release tension.
Tragus Press and Release (2 Minutes):
Place your index finger on the small, triangular cartilage (the tragus) near the ear canal. Press gently and hold for 5-10 seconds, then release. Repeat on both sides. This stimulates the vagus nerve, helping to calm your nervous system.Deep Breathing While Massaging (3 Minutes):
As you continue massaging your ears, practice slow, deep diaphragmatic breathing. Inhale deeply through your nose, expand your abdomen, and exhale slowly through your mouth. This enhances the relaxation response while stimulating the vagal tone.
WHY IT WORKS:
Nervous System Regulation: Ear massage stimulates the vagus nerve, which is critical in activating the parasympathetic nervous system (the “rest and digest” mode). Stimulating the tragus and concha—rich in vagus nerve fibers—can reduce stress and anxiety by lowering cortisol levels, improving emotional regulation, and calming overactive neural pathways.
Hormonal Balance: Reducing cortisol through vagus nerve stimulation is essential during perimenopause, as elevated cortisol can exacerbate symptoms like mood swings, hot flashes, and sleep disturbances. Ear massage helps balance cortisol and other hormones by calming the nervous system.
Immediate Relief: This ear massage technique offers quick access to the body’s natural relaxation response, helping you feel more centered in minutes. Combined with deep breathing, it enhances vagal tone, supporting long-term nervous system regulation and hormone balance.
Incorporating this 10-minute ear massage into your daily #CellCare Ritual can support nervous system regulation, reduce stress, and feel more balanced throughout your perimenopause journey.
Forever Young Essentials
Boost Your Brain and Support Your Nervous System with Our Lentil-Walnut Neuro Cakes! Looking for a delicious way to support brain health and calm your nervous system during perimenopause or menopause? Our Lentil-Walnut Neuro Cakes are packed with plant-based ingredients that promote neurotransmitter function, reduce inflammation, and help you stay sharp. Crafted with lentils, walnuts, nutritional yeast, and cumin, these savory cakes are designed to fuel your brain and balance your nervous system, making them perfect for managing hormonal changes and cognitive shifts.
The key ingredients in these neuro cakes—lentils, walnuts, nutritional yeast, and cumin—are carefully selected for their ability to support nervous system health and cognitive function. Lentils are rich in plant-based protein and folate, essential for producing mood-regulating neurotransmitters. Walnuts provide omega-3 fatty acids, which support brain health and reduce inflammation. Nutritional yeast delivers B-vitamins crucial for nervous system regulation, and cumin adds anti-inflammatory properties that protect the brain from oxidative stress.
Incorporating our Lentil-Walnut Neuro Cakes into your weekly meals is a delicious and effective way to support brain function, reduce stress, and balance your nervous system. Click here to view the full recipe and start fueling your brain and body for optimal health during perimenopause and beyond!
ReLax & Recharge Destinations | Palmaïa, The House of AïA + Longevity Retreat
Imagine retreating to the serene shores of the Riviera Maya, where the lush beauty of the jungle meets the tranquility of the ocean. Palmaïa, The House of AïA is more than just a luxury destination—it’s a sanctuary for your nervous system, offering the perfect setting to restore balance. At Palmaïa, each day is an invitation to calm your body’s stress response, regulate your hormones, and immerse yourself in mindful practices that soothe the vagus nerve—the key to easing symptoms like anxiety, mood swings, and brain fog.
Through daily rituals such as yoga, breathwork, and sound healing, Palmaïa offers a holistic approach to nervous system regulation. Their plant-based culinary delights are specifically designed to support cellular health and hormone balance, helping to reduce inflammation and promote longevity. Whether strolling through jungle paths or meditating by the ocean, this retreat will help you reset your mind and body.
And for those seeking an even more profound transformation, join us from March 27th to April 1, 2025, for the exclusive Longevity Retreat | Ayurvedic Cellular Renewal Edition at Palmaïa, The House of AïA. Led by Quintuple Board-Certified Integrative Physician Dr. Monisha Bhanote, this six-day retreat is designed to rejuvenate your body’s cells, regulate your nervous system, and supercharge your health for long-lasting vitality.
This retreat is not just about learning—it’s about deeply experiencing what it means to restore balance at the cellular level. With a carefully curated program blending plant-based nutrition, wellness therapies, and mindfulness practices, you’ll reset your nervous system and nourish your body with every meal, treatment, and meditation session. The focus is on supporting calming overstimulation and energizing your body’s mitochondria for a complete cellular reset.
Retreat Highlights:
Nervous System Regulation: Daily practices designed to stimulate the vagus nerve and reduce stress.
Plant-Based Culinary Delights: Anti-inflammatory meals that support hormonal balance, reduce brain fog, and promote cellular health.
Healing Therapies: Detoxifying treatments designed to enhance mitochondrial function and promote deep, lasting vitality.
Whether you’re seeking a brief escape or a profound transformation, Palmaïa and the Longevity Retreat offer the tools to recharge your body and mind, manage perimenopausal symptoms, and return home feeling rebalanced and revitalized.
Don’t miss this opportunity to invest in your wellbeing. Register for the Longevity Retreat today and embrace a life of balance, vitality, and cellular health. Limited spots available!
#CellCare in Action
Meet Paula Waring, one of our inspiring clients, who experienced a profound transformation with #CellCare. In this testimonial, Paula shares how Dr. Monisha Bhanote’s Cell Revive program helped her regain energy, balance, and control over her health.
Watch her full journey here and see how #CellCare can make a difference!
Explore My Articles: #CellCare Insights
Upcoming Events | INSIGHTS & CONVERSATIONS
Mastering The Meno(Pause) Transition Summit 3.0 | Free Online | October 1 - 7, 2024
Did you know that more than 1.3 million women in the U.S. experience menopause each year? This transition is a natural phase of life, but for many women, it brings a range of challenges—from hormonal shifts to nervous system dysregulation.
That’s why I’m thrilled to invite you to the Mastering The Meno(Pause) Transition Summit 3.0. This free online event is your opportunity to gain expert insights on navigating menopause with balance and confidence. Whether you’re in perimenopause or post-menopause, this summit is designed to support your health and wellbeing during this significant life transition.
I’m honored to be a speaker on Day 7, where I will be sharing “Ayurvedic Secrets For A Smooth Menopause”.
Here’s what you can expect:
Discover how Ayurveda views menopause as a natural transition and emphasizes balancing the body’s doshas to manage symptoms.
Learn specific dietary recommendations for each dosha during menopause to alleviate common symptoms like hot flashes, mood swings, and fatigue.
Understand the benefits of Ayurvedic practices like self-massage, meditation, and breathwork to calm the nervous system and restore balance.
Even if you’re not currently in menopause, this summit provides valuable insights on hormone regulation, calming your nervous system, and enhancing your overall vitality. And the best part? It’s free and just a click away!
Join me and other experts for this empowering event—register now to secure your spot!
Longevity Retreat | Riviera Maya | March 27th to April 1, 2025
Are you ready to supercharge your health and vitality at the cellular level? Join us for the exclusive Luxury All-Inclusive Longevity Retreat | Ayurvedic Cellular Renewal Edition, led by Quintuple Board-Certified Integrative Physician Dr. Monisha Bhanote, in partnership with WELLKULÅ.
This retreat isn’t just an escape—it’s an immersive, transformative experience designed to rejuvenate your body’s powerhouse cells and mitochondria through plant-based nutrition and holistic wellness practices. Over six revitalizing days in the serene beauty of Riviera Maya, you’ll indulge in nutrient-rich. These plant-based culinary creations delight the senses and support deep cellular renewal and nervous system regulation.
Our expertly curated program integrates advanced nutrition strategies with detoxifying treatments, mindfulness practices, and holistic therapies, all rooted in the ancient wisdom of Ayurveda. These practices are specifically chosen to enhance mitochondrial function, boost energy production, and promote lasting health and vitality. Each meal and activity is designed to nourish your body, mind, and spirit, ensuring you return home feeling recharged, rejuvenated, and empowered to maintain these benefits long-term.
Don’t miss this opportunity to invest in your well-being and experience a complete cellular reset. Register for the Longevity Retreat | Ayurvedic Cellular Renewal Edition today—limited spots are available!
This Week’s Most entertaining Social Media Post
Have we connected?
From Reflection to Intention | #CellCaRE lifestyle
In the whirlwind of perimenopause, it’s easy to overlook the power of small, intentional changes. Yet every mindful breath, plant-based meal, and restful night’s sleep is a step toward harmony within your body. These daily rituals aren’t just temporary solutions but essential tools for calming your nervous system, balancing your hormones, and creating long-term wellbeing.
Remember, every small act of #CellCare makes a difference. Whether you're practicing deep breathing to soothe anxiety or choosing nutrient-dense foods that support your hormones, you are building the foundation for a smoother, more vibrant transition through menopause. Your journey toward balance and resilience starts today—honor it with mindful choices and celebrate each step forward.
#CellCare starts with a single step. Make it intentional.
MAKE A DIFFERENCE BY SHARING THIS ARTICLE WITH A FRIEND ⤵
References:
Messina, M., et al. (2017). "Impact of soy foods on the development of breast cancer and the prognosis of breast cancer patients." Current Opinion in Oncology, 29(5), 383-391.
Melby, M.K., et al. (2010). "Associations between dietary factors and vasomotor symptoms: A cross-sectional study." Menopause, 17(5), 1080-1085.
The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. Our content may have affiliate links, through which we earn a small commission at no extra cost to you. We only recommend products we sincerely love and believe will benefit your wellbeing. Thank you for supporting #CellCare Wellness!
YOU MAY ALSO LIKE:
by Dr. Monisha Bhanote
✅ EVIDENCE-INFORMED REVIEWED ARTICLE
