Manage Your Menopause Naturally. Maryon Stewart

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СКАЧАТЬ to deal with, it’s not surprising if you feel below par. The recent COVID-19 pandemic has placed even greater stresses and strains upon us.

      Despite all the changes, it’s important to keep things in perspective. Menopause needn’t be the end of life as you once knew it; rather it marks the beginning of a new phase that can be just as exciting and rewarding as your earlier years. There’s a lot you can do to make this transition smoother.

       The Symptoms

      Menopausal symptoms can be divided into three main groups:

      1.Estrogen withdrawal symptoms

       • Hot flashes

       • Night sweats

       • Urinary incontinence

       • Recurring urinary tract infections

       • Loss of libido

       • Vaginal dryness

       • Painful sexual intercourse

      2.Other physical symptoms

       • Aches and pains

       • Migraines and headaches

       • Fatigue

       • Constipation

       • Irritable bowel syndrome

      3.Mental symptoms

       • Anxiety and panic attacks

       • Irritability

       • Mood swings

       • Depression

       • Confusion

       • Memory problems

       What You Can Do

      In recent years, by far the most popular treatment for menopausal symptoms has been hormone replacement therapy. However, studies connecting HRT with an increased risk of breast cancer and heart disease have seen this therapy fall from grace. Many women have tried to come off HRT and find an alternative for controlling their symptoms. Fortunately, you can overcome menopausal symptoms, as well as protect yourself against heart disease and osteoporosis in the longer term, without taking hormones.

      I really never thought I would find the old me again, but I am so relieved and grateful that I have. I can think clearly now, work in my usual efficient way, and be there for my family with energy and enthusiasm rather than hiding my overwhelmed self away.

      — Gail Torr

      Our latest audit of one hundred women on the 5-month NHAS Natural Menopause Program found that over 91 percent weaned themselves off HRT without any significant adverse effects. In addition, 66 percent of these women were completely or almost completely free of menopause symptoms within five and a half months of starting the program. A further 22 percent experienced some improvement in symptoms. The non-HRT users in particular experienced a dramatic reduction in the severity of their symptoms, with most going from severe to only mild symptoms. More than half the women also said their home life had improved and they were more productive at work.

      A wealth of published research shows that natural approaches, including using isoflavones (Mother Nature’s estrogen), taking herbs like maca and St. John’s wort, having acupuncture, and regular relaxation are effective and cost-effective ways of controlling menopause symptoms.

       Getting Started

      In this book I reveal the secrets to managing menopause naturally, allowing you to devise your own program to help you through the menopausal years. Key areas I focus on include:

       • Replenishing estrogen levels by following a diet rich in naturally occurring plant phytoestrogens

       • Boosting nutrient levels to help your brain chemistry and endocrine system to function normally

       • Learning to relax, which can dramatically reduce hot flashes and help you feel more in control

       • Losing weight without dieting

       • Reducing stress

       • Improving your fitness and mental health through regular exercise

       • Building up bones and muscle

       • Protecting your heart and lowering cholesterol levels

       • Sharpening your brain

       • Rekindling your libido

       • Rebuilding your self-esteem

       • Regaining your zest and vitality for life

       • Experiencing the benefits of nutritional supplements, such as phytoestrogen- based, hormone-moderating supplements that have been scientifically tested.

Part I

       MY SIX-WEEK MENOPAUSE SOLUTION

      In an ideal world I would take you by the hand and guide you through my Six-Week Natural Menopause Solution week by week. The first week can be confusing, especially if you are experiencing brain fog and lacking sleep. So, before we start, I want to explain how the book is structured, tell you what to expect, and set out some rules that are important to your success with the program.

      The six-week program came about after one million women watched my videos on Facebook in the space of twelve weeks. I realized I couldn’t help them all individually, as I had helped my clients in my Harley Street clinic in London. My solution was to take the research-based tools I used in my five-month program, split them into six one-week online modules, and teach women how to manage their menopause naturally. I hadn’t realized at the time that even this condensed version of the program would be enough to turn women’s lives around.

      The program involves the use of various tools, dietary changes, and nutritional supplements. I add information about all of these elements gradually, week by week, to avoid overload and to make it easy to understand the reasons behind the changes you’re being asked to make. This means that starting out, I’m asking you to trust me and the recommendations I’m making; the reasons behind them will become clearer as we progress.

      The first six chapters of the book correspond to the six weeks of the Natural Meno-pause Solution. In week 1 I identify many of the most common symptoms of menopause, explain their underlying causes, and offer a set of general dietary and lifestyle recommendations to follow. In week 2 we take a closer look at the role of diet in hormone function. Since nutritional deficiencies contribute to a wide range of symptoms we experience СКАЧАТЬ