Manage Your Menopause Naturally. Maryon Stewart
Foreword by Emmanuela Wolloch, MD, FACOG
INTRODUCTION Welcome to the Second Half of Your Life
Making This the Time of Your Life
Navigating Perimenopause and Midlife Mayhem
PART I My Six-Week Menopause Solution
Nine Rules for Success (and Four Tips)
CHAPTER 1 Week One: Jump-Starting Your Menopause Solution
A Quick-Start Guide to Managing Common Symptoms
CHAPTER 2 Week Two: Diet and Hormones
Are You Fit for Midlife? Results from a Survey
Are You Nutritionally Healthy?
CHAPTER 3 Week Three: Replacing Estrogen Naturally
Putting Phytoestrogens on the Menu
Beating the Bloat
Ending Food Cravings
CHAPTER 4 Week Four: Supplements, Exercise, and Relaxation
Natural Dietary Supplements and Other Remedies
The Value of Exercise
Relaxation Techniques
CHAPTER 5 Week Five: Sex, Stress, and Sleep
Putting Sex Back on the Menu
Busting Stress
Sleeping Peacefully
CHAPTER 6 Week Six: Memory, Healthy Hair, and Staying Positive
Boosting Memory and Reclaiming Mental Clarity
Reducing Hair Loss
Staying Wise and Positive: Secrets to Feeling Amazing Forever
Reaching Your Goals
PART II A New Beginning
CHAPTER 7 Menopause in the Workplace
Talking to Your Boss
Talking to Your Colleagues
CHAPTER 8 Complementary Therapies
Acupuncture and Acupressure
Aromatherapy Massage
Emotional Freedom Techniques
Herbal Medicine
Homeopathy
Cranial-Sacral Therapy
Cautions
What the Research Says
CHAPTER 9 Looking after Your Heart
Action Plan
What the Research Says
CHAPTER 10 Building New Bone
Action Plan
What the Research Says
PART III Let’s Eat
CHAPTER 11 Phyto-Rich Meal Plans
Diet Dos and Don’ts
Quick Options
Sample Menus for Omnivores
Sample Menus for Vegetarians
CHAPTER 12 Recipes for a Healthier, Happier You
Breakfast and Brunch Dishes
Salads
Soups
Main Dishes
Desserts and Snacks
CHAPTER 13 Dietary Resources
Phyto-Rich and Gluten-Free Products
Nutritional Content of Foods
Appendix I: UK Food Recommendations
Appendix II: Forms and Websites
Natural Menopause Solution Worksheet
Diet Diary
Menopause Symptom Diary
Useful Websites
Acknowledgments
Medical References
Index
About the Author
The menopause is a milestone in every woman’s life. We may greet it with relief as an end to