Оглавление
Susanne McAllister. With SEX, No Drugs and Rock'n Roll Through Menopause
Dedication
Welcome to your new life
What is menopause and how to know if you are in menopause or peri-menopause?
What Is Menopause
Premature Menopause
The Three Stages of Menopause
Symptoms of Perimenopause
Symptoms of Menopause
Tests you need to know about and questions to ask your Doctor
Questions To Ask Your Doctor When Going Through Menopause
What do I do about all of these hot flashes?
Should I take hormone replacement therapy?
What do I do about night sweats?
What can I do about the mood swings I am experiencing?
I have terrible vaginal dryness. What can I do?
I experience pain during intercourse. What can I use for this?
I am suffering from brain fog in menopause. Am I going crazy?
I have urinary incontinence. What can I do?
What do I do about increased bladder infections in menopause?
I cannot sleep now that I am in menopause. What can I do?
What is perimenopause?
How do I know that I have gone through menopause?
Will I have decreased libido during menopause?
Am I still fertile if I have gone through menopause?
What can I do about weight gain during menopause?
How do I get social support around my menopausal symptoms?
I think menopause is making me depressed. What can I do?
I have had anxiety and panic attacks since entering menopause. What should I do?
Can I take herbal supplements for insomnia during menopause?
How long does menopause last?
What does premature menopause mean?
How can I avoid getting osteoporosis because of menopause?
How much calcium should I be taking after menopause?
What is the role of exercise in menopause?
When does menopause usually occur?
What is the major risk of taking hormone replacement therapy?
I had my first period late in life. Does this mean that I will have menopause later in life?
How long can I take oestrogen replacement therapy?
Should I just take oestrogen replacement or should I take progesterone along with it when I take hormone replacement therapy?
These are tests that I would highly recommend for you during peri-menopause and menopause
To HRT or not to HRT?
Types Of HRT
Risks Of HRT
Side Effects Of Hormone Replacement Therapy
Weighing The Pros And Cons Of HRT
Common Challenges and what helps
Your period stops
Lifestyle changes or natural remedies for the management of hot flashes:
Stop Hot Flashes Naturally during Menopause with Phytoestrogens
Research Reports on Phytoestrogens
Phytoestrogen Sources
Nuts and seeds
Fruits
Vegetables
Soy products
Grains
The most common herbs containing phytoestrogens include the following:
The Use of Phytoestrogenic Herbs
How to do Kegel exercises
When to do your Kegels
Do you feel you are not doing them right or it doesn’t feel right?
When to expect results
I love
Warming Lubricants
Vaginal Moisturisers
Increased mood swings
Skin and Hair Changes
Menopause and Joint pain and how to feel better naturally
Let’s look at some things you can do …
Mood Swings and Depression
Fatigue
Itchy Skin
Stress
Food that nourishes you through menopause
Let’s eat whole foods
Eating a whole foods diet:
Why ?
Potato vs. Potato Chip
WHAT CAN I EAT?
Your YES List
No List
MEAL IDEAS. Breakfast
Lunch
Dinner
Snacks
For your Sweet Tooth (I have one too!)
Drinks
Alcohol
Grains
Sticking to the diet when eating out
YOUR CLEAN-EATING GUIDE TO RESTAURANT MEALS
RESTAURANT EATING 101
SUCCESS STRATEGIES. PLAN AHEAD
BEFORE YOU LEAVE
AT THE RESTAURANT
Breakfast and Brunch
Order up!
Delis & Sandwich Shops
Coffee Shops
Order up!
Burger Joints
Order up!
Mexican Food
Order up!
Chinese Restaurants
Order up!
Steakhouse
Order up!
Sushi
Order up!
Italian Restaurants
Order up!
Fast Food
Order up!
Cooking at home
When you’re in a Rush and need to eat
How to improve your digestion
YOU’RE READY TO GO!
Supplements to take and why
General Supplements that keep your body strong and lean
1. Do you need a multivitamin?
An A-Z of possible menopause symptoms and supplements that help. Absent-mindedness, brain fog, poor memory
Anxiety and depression
Blood sugar levels balance
Bones and teeth
Cardiovascular function (heart and blood vessels)
Digestion
Eyes
2. How is your Gut feeling?
3. Good Bacteria just for you
4. You need your Sleep or Menopause will be a drag – for SURE
5. Detoxing the Rubbish in your body
6. Omega-3 for your brain WITHOUT killing a fish
7. Omega-7 to stop hot flashes and help for your metabolism / reduces your BAD cholesterol
8. Here is your Anti-Ageing Powerhouse Supplement
CBD Oil helps with hot flashes
9. Maca Powder
10. Phosphatidylserine
11. DIINDOLYLMETHANE
12. Vitamin B complex
13. Vitamin D
14. Vitamin C
15. Ashwagandha
Stay safe with supplements
Help yourself with Homeopathy
Please make an appointment straight away, if:
How to take the remedies:
Here we go: Issue: Slow metabolism, and the feeling of toxins clogging your body up
Issue: Food Cravings
Issue: Putting on adipose tissue in the lower half of your body and slow digestion
Issue: Depression, Hot Flashes, Feeling Exhausted
Issue: Mood Swings, slow digestion, weak tissue
Issue: Hot Flashes, Night Sweats, low circulation, feeling nervous in your heart, feeling nervous, and unsettled
Issue: Hot Flashes, Night Sweats, Feeling exhausted, migraines
Hot Flashes, Night sweats and inner restlessness, Migraine
Issue: Hot Flashes paired with redness of the skin, feeling suffocated, heart racing, feeling claustrophobic and restricted, migraines on the left side of the head
Issue: Hot Flashes and Night Sweat, with itchiness and skin feeling like it’s burning, bothered by the smell of sweat, even your own
Issue: Hot Flashes in the face, red cheeks, hot feet, headaches
Issue: Hot Flashes with a very red face that comes in attacks
Issue: Hot Flashes with feeling Pressure in your head and face
Issue: Hot Flashes with skin feeling like pinpricks and burning heatwaves that rise up to the head and the face
Issue: Hot Flashes with pale skin, feeling and down and low
Issue: Hot Flashes that feel like they are pulsing in waves in your face, dark red and blue face, heart beating, most issues are on the left-hand side of the body
Issue: Hot Flashes whilst feeling weak, sweaty, and depressed
Issue: Pulsating, rising hot flashes, the face is bluish or reddened and hot; terrible bursting headache; strong palpitations
Issue: Hot flashes followed by tremors or sweat. Weakness and great haste
Sleeping better with homeopathy. Issue: Sleeps uneasily before menstruation; awakening at 2-3 o'clock in the morning; cannot fall asleep for hours
Issue: Because of unpleasant thoughts, pondering and affected by heat; cannot fall asleep or freezes, shivers, sweats when falling asleep
Issue: Sleep uneasily and awakening at 2-3 o'clock in the morning, cannot fall asleep for hours
Issue:
Issue: Could sleep all day, but not at night
Issue: Spasmodic yawning, falling asleep listening or talking, waking up at 3am with confused dreams
Issue: Insomnia despite great exhaustion
Issue: Persistent drowsiness with weakness
Issue: Awakes with fear, fright, restlessness, feelings of suffocation, unpleasant dreams (snakes, birds, flies)
Issue: Her sleep is restless as a result of worries, insults, mistrust, dreams of thieves, robbers, erotic dreams, nocturnal bone pain
Issue: Agonising thoughts, tired and tense during the day
Issue: Restless sleep, wakes up in terror as if falling
The SuZen Homeopathics Range. Hot SuZen
Sleep SuZen
M-W-SuZen (Mood – Weight)
Let’s Sleep again and beat Fatigue and Stress
This will help you go to sleep when you are tired and can keep you sleeping longer. Some good sleep habits include the following:
Natural Sleep Remedies For Insomnia
The Importance Of Reducing Stress
Hot flashes are linked to stress and anxiety
Stress Reduction Techniques
Relaxation Therapies
Massage
Meditation
Yoga
Mind-Body Practices
Where did my Energy go?
The emotional impact of Menopause. Maintaining Emotional Wellness
Mood Swings and Menopause Symptoms
Menopause and Depression: What You Need to Know NOW
What is Major Depression?
How is Depression Identified during Menopause?
Treatments of Depression in Menopause
Positive Thinking
Be Kind To Yourself
Hypnotise – breathe – and mind-control your symptoms away. Hypnosis For Night Sweats And Hot Flashes
Paced Breathing
Wim Hof – The Ice Man Breathing Technique
Mindful Breathing
Cognitive Behavioural Therapy
Behavioural Interventions
These Interventions Include:
Creating A Home That Is A Wellness Sanctuary during Menopause
A Low Tox Life for your Body and Home
Cleaning your body on the inside
Have you ever considered a colon cleanse?
Colon Hydrotherapy
Fasting
Natural colon cleansing supplements
Intestinal parasites and probiotics
HOW TO DETOX YOUR BODY SAFELY - HOW TO DETOX YOUR BODY FOR LONG-TERM HEALTH
Detox your Home. 5 QUICK WAYS TO DETOX YOUR HOME
Air
Water
Food
Cleaning Supplies
Toxins in your kitchen
Grow some food
Essential Oils that Help You Through Menopause
Essential oils to help alleviate menopausal stress:
HOW TO BALANCE YOUR HORMONES NATURALLY WITH ESSENTIAL OILS DURING MENOPAUSE
THE BEST ESSENTIAL OILS FOR SEX AND INCREASED LIBIDO
Top 6 Essential Oils to Boost Your Libido
Essential Oils for Weight Loss during Menopause
AMAZING ANTI-AGING OILS (not only essential oils) FOR HEALTHIER AND YOUNGER LOOKING SKIN
Ginger Roots
Castor Seed
Neem Seed
Coconut
Mustard
Pomegranate Seed
A word of caution
Your mind through menopause – is this the end?
Memory Loss and Brain Fog
Why Does Brain Fog Occur?
What to do? Treating Brain Fog
One for the boys / how your man can help you get through
Love your body – love your life. How a Sedentary Lifestyle Makes Menopausal Women Suffer Unnecessary Symptoms
What is a sedentary lifestyle?
Why does leading a sedentary lifestyle make menopause worse?
How much movement should I aim for?
Finding your “thing?”
Best Exercises to Manage Menopause
Aerobic/Cardiovascular Exercise
Uses and Benefits
Good Choices In Aerobic Exercise
Anaerobic Exercise/Strength Training
Uses and Benefits
Your Choices In Anaerobic Exercises
Mind-Body Exercises
Mind-body exercises include:
Yoga
Meditation
Tai Chi and QiGong
Stretching
Stability and Balance
Staying Motivated And Being Realistic
Finding Meaning In Life during Menopause
What do you value?
How to get there
What to look for
Score these from zero to five (zero being unimportant and five being incredibly important)
Ways to Create More Meaning in Your Life
Figure Out What Meaningful Means to You
Live an Authentic Life
Practice Gratitude
Be Mindful
Volunteer
Listen More, and Talk Less
Develop a Relationship with the Divine
Follow Through On Your Aspirations
Give In To Passion
Live Compassionately
Offer Kindness
Face Your Fears
Show Up For Life
Give and Receive Love
Question Everything
Set Daily Goals
Have a Sense of Wonderment
Sacrifice
Strengthen Your Friendships
Learn Who You Really Are
Write Your Own Eulogy
Writing your eulogy allows you to think about…
Happiness is Not the Same as Meaning
You Make Connections
Build Something Long-Term
Gratitude Can Help Us Find Meaning in Our Lives
Here are some simple practices to get you started on the life-changing path of gratitude:
What Living Meaningfully Means
You Don't Have To Save The World: Finding Meaning In Small Every Day Actions
Find Meaning In Small Actions
Every Day Action
Let’s talk about sex, baby! Tantra is not a dirty word!
Tantra and the breath
You and Your Partner
Do’s and don’ts
About your libido
Your Tribe - Bring on the Rock’n Roll
You Start to Know Who You Are
You're Resilient
You Accept Help
You Don’t Feel Bad Saying No
Goodbye Drama
Are Lonely Women More Prone To Illness?
Loneliness
Additonal Resources: 7-day meal plan that will kick start your weight loss without depriving yourself. Breakfasts: Basic Shake s
Chia Pudding
Breakfast omelettes
Easy Soups: Sweet Potato and Bean Soup
Creamy Cauliflower Soup
Super Big Green Salad
Main affair Quinoa
Greens, Eggs, and Sweet Potatoes
Kale / Quinoa Salad
Pesto Zoodles
Zoodles or Carrot Noodles
Sautéed Greens with Mushrooms
Edamame and ChickPea Salad with Tofu or Salmon
Asian Tofu Broccoli Salad
Home-made easy-peasy kimchi
Menopause Symptoms Checklist
Bibliography
Curious About the Inner Connection Process?
About the Author
