Читать книгу Manage Your Menopause Naturally - Maryon Stewart - Страница 7
ОглавлениеCONTENTS
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
