Manage Your Menopause Naturally. Maryon Stewart

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СКАЧАТЬ and correct them. In week 3 we look at the naturally occurring forms of estrogen that Mother Nature provides from plants and learn how we can use these to fool our brain into thinking that we once again have good amounts of circulating estrogen, alleviating symptoms like hot flashes and night sweats. In week 4 we focus on the many safe and well-researched natural remedies that exist for common menopause symptoms, so that you can choose the supplements that best meet your needs. We also explore options to make sure we’re getting regular exercise and finding ways to relax. In week 5 we home in on coping with stress, improving sleep, and putting sex back on the menu. In week 6, and in the chapters in part 2 of the book, we look at wisdom, staying positive, complementary therapies, and ways to nurture and protect our health for decades to come.

      Part 3 of the book contains various tools and resources to support you in following the program. These include meal plans, a selection of healthy recipes for those who like cooking, and recommendations for healthy store-bought options for those who don’t. A list of foods containing significant amounts of important nutrients will help you select foods you enjoy while making your diet more nutrient dense.

      Part 3 also includes tools for recording how you’re feeling and tracking your progress. When you start the program, fill out the Natural Menopause Solution worksheet; you’ll find it a valuable reference as you check in with yourself during the program. Throughout the six weeks, fill out the diet and symptom diaries. It’s important to keep these up to date. They are a great source of information and motivation

      As you go through each chapter of the book, make a note of the action points you need to follow. By the time you have finished the six weeks, you will have your own personally tailored program.

Nine Rules for Success (and Four Tips)

      The Six-Week Natural Menopause Solution offers a lot of flexibility in tailoring recommendations to your personal needs, but there are a few rules you need to stick to in order to benefit from it:

      1.Follow the program from week to week in real time, with one exception: review the nutritional supplement information in chapter 4 during the first week and choose the supplements that you feel will benefit you.

      2.Stick to the dietary recommendations as if your life depends on it. Following the recommendations on some days and not others won’t produce the gains you are hoping for. Don’t skip meals.

      3.Record all the recommendations you are going to be following in the My Natural Menopause Solution worksheet on page 232 and review them each week to make sure you’re on track.

      4.Take the recommended supplements for your symptoms without substitutions, unless medically indicated.

      5.Make time for daily relaxation, as it will help control hot flashes, ease anxiety and brain fog, calm your bowels, and help your body cope with stress.

      6.If you don’t already exercise regularly, gradually develop an exercise routine following the instructions in chapter 4.

      7.Only shop for food when you have a full tummy, to avoid making impulse purchases of less healthy items.

      8.Only keep food that’s on the menu in the house or in your office.

      9.List everything you eat and drink in the Diet Diary (page 235) to keep yourself accountable.

      Tips for Sticking with the Program

      1.Expect withdrawal symptoms in the first week; you may feel worse before you feel better.

      2.Plan your menus before you go shopping.

      3.Stock up with phytoestrogen-rich foods, including snacks.

      4.Ensure that you consume small amounts of isoflavones often throughout the day and evening.

      I don’t have a magic wand — just a really effective program that works when women follow it to the letter. It takes time to see the gains. The first few days may be challenging as you make changes to your diet and lifestyle: some women experience caffeine withdrawal symptoms, for example, which can include headaches and mild anxiety, but they pass in a few days. If you work during the week, you might want to start the program on a weekend so that you can rest and hide away if you are not feeling your best.

      While all the techniques and supplements I recommend are safe and natural, if you are receiving medical treatment, or if you’re experiencing debilitating symptoms that might be caused by an underlying medical condition, it’s important to consult your doctor to get approval of these recommendations and ensure that they are compatible with any medication you may be taking.

Chapter 1

       WEEK ONE

       Jump-Starting Your Menopause Solution

      We each have our own journey through menopause. Some women sail through and honestly wonder what all the fuss was about. But for many others, the hormonal ups and downs result in bodily changes and unwanted symptoms that disrupt their lives and result in utter misery.

      Constant hot flashes during the day and sweats at night can leave you exhausted, disoriented, and despondent. Vaginal dryness and reduced libido can wreck your sex life, while headaches, chronic insomnia, and woolly-headedness can make you wonder if life will ever be the same again.

      The good news is that these are menopausal moments — and like all moments, they will pass. My goal is to help you fast-track the process naturally with simple diet and lifestyle adjustments. The only side effect will be that you feel more like yourself, or possibly a whole lot better!

      Though some of the symptoms of menopause can take weeks or even months to ease, in week 1 of the Six-Week Natural Menopause Solution we start by alleviating the symptoms you can do something about right away, from reducing hot flashes and night sweats to easing achy joints and painful sex. (Check out the cheat sheet listing symptoms, possible causes, and recommended solutions on page 35.) I want you to start feeling better immediately, and I know from experience that once women get a taste of how good their bodies and minds can feel, it motivates them to keep going.

      Quiz: Assess Your Symptoms

      This quiz will help you identify your main problems. Based on your responses, I will show you how to tailor your plan based on your own individual needs. Check all of the symptoms below that you’re currently experiencing. Give honest, spontaneous answers.

       Hot flashes

       Night sweats

       Vaginal dryness

       Anxiety

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