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

CONTENTS

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

The Basics of Menopause

PART I My Six-Week Menopause Solution

Nine Rules for Success (and Four Tips)

CHAPTER 1 Week One: Jump-Starting Your Menopause Solution

Going Natural

A New You

A Quick-Start Guide to Managing Common Symptoms

What the Research Says

Your Menopause Cheat Sheet

CHAPTER 2 Week Two: Diet and Hormones

Changing Times

Are You Fit for Midlife? Results from a Survey

Hormones in the Balance

Essential Nutrients

Are You Nutritionally Healthy?

Boosting Your Nutrient Levels

CHAPTER 3 Week Three: Replacing Estrogen Naturally

How Do Phytoestrogens Work?

Putting Phytoestrogens on the Menu

Are Phytoestrogens Safe?

What the Research Says

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