Table of Contents
Foreword Emmanuela Wolloch, MD, FACOG xiii
Introduction Welcome to the Second Half of Your Life 1
Making This the Time of Your Life 1
Navigating Perimenopause and Midlife Mayhem 4
The Basics of Menopause 5
Part I My Six-Week Menopause Solution 13
Nine Rules for Success (and Four Tips) 16
Chapter 1 Week One: Jump-Starting Your Menopause Solution 19
Going Natural 21
A New You 23
A Quick-Start Guide to Managing Common Symptoms 24
What the Research Says 33
Your Menopause Cheat Sheet 34
Chapter 2 Week Two: Diet and Hormones 38
Changing Times 39
Are You Fit for Midlife? Results from a Survey 39
Hormones in the Balance 40
Essential Nutrients 41
Are You Nutritionally Healthy? 48
Boosting Your Nutrient Levels 56
Chapter 3 Week Three: Replacing Estrogen Naturally 57
How Do Phytoestrogens Work? 58
Putting Phytoestrogens on the Menu 59
Are Phytoestrogens Safe? 61
What the Research Says 62
Beating the Bloat 65
Ending Food Cravings 68
Chapter 4 Week Four: Supplements, Exercise, and Retaxation 73
Natural Dietary Supplements and Other Remedies 73
The Value of Exercise 83
Relaxation Techniques 90
Chapter 5 Week Five: Sex, Stress, and Sleep 95
Putting Sex Back on the Menu 95
Busting Stress 107
Sleeping Peacefully 112
Chapter 6 Week Six: Memory, Healthy Hair, and Staying Positive 119
Boosting Memory and Reclaiming Mental Clarity 119
Reducing Hair Loss 124
Staying Wise and Positive: Secrets to Feeling Amazing Forever 126
Reaching Your Goals 132
Part II A New Beginning 135
Chapter 7 Menopause in the Workplace 139
Talking to Your Boss 142
Talking to Your Colleagues 144
Chapter 8 Complementary Therapies 146
Acupuncture and Acupressure 146
Aromatherapy Massage 147
Emotional Freedom Techniques 147
Herbal Medicine 147
Homeopathy 148
Cranial-Sacral Therapy 148
Cautions 148
What the Research Says 149
Chapter 9 Looking after Your Heart 150
Action Plan 151
What the Research Says 153
Chapter 10 Building New Bone 155
Action Plan 156
What the Research Says 160
Part III Let's Eat 163
Chapter 11 Phyto-Rich Meal Plans 167
Diet Dos and Don'ts 167
Quick Options 170
Sample Menus for Omnivores 172
Sample Menus for Vegetarians 182
Chapter 12 Recipes for a Healthier, Happier You 187
Breakfast and Brunch Dishes 187
Salads 194
Soups 198
Main Dishes 200
Desserts and Snacks 209
Chapter 13 Dietary Resources 217
Phyto-Rich and Gluten-Free Products 217
Nutritional Content of Foods 222
Appendix I UK Food Recommendations 229
Appendix II Forms and Websites 231
Natural Menopause Solution Worksheet 232
Diet Diary 235
Menopause Symptom Diary 241
Useful Websites 244
Acknowledgments 245
Medical References 246
Index 276
About the Author 296