Manage Your Menopause Naturally. Maryon Stewart

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СКАЧАТЬ and actually like myself again. I have only begun this next chapter in my life, and from what I can see it’s going to be a doozy. My dreams and aspirations are taking shape. Now, instead of being scared, I can’t wait for the next adventure.

A New You

      Having worked with hundreds of thousands of women over the years, I have witnessed wonderful transformations as women regain their quality of health, confidence, and self- esteem. The women who share their experiences for this book are just a few typical examples.

      Their stories show you that you are not suffering alone and that the end of your symptoms is in sight. This is your chance for a happy and healthy new beginning!

      Joscelyn’s Story

      Joscelyn was a dynamic professional woman who was struggling to cope with the disruptions to her life caused by her menopause symptoms.

      When I reached approximately forty-five, I started to notice that I was increasingly experiencing dark moods (I am naturally a cheerful person) and would often have (as I now call them) “black” days. At the time, I had a busy career running a print and design company with my husband, and my responsibility was to pull work in. Naturally this meant a lot of contact with customers, both on the phone and face to face. On black days, I could not cope with talking to anyone and would often find myself at home on the sofa, comfort eating, watching TV, or sleeping.

      Eventually, after about two years of trying to cope, I found Maryon Stewart on a Health TV channel. By this time I was desperate for help. I was putting on weight and becoming obsessed with food, experiencing increased mood swings, and feeling very run down and constantly tired.

      I decided to get in touch with Maryon. At first I thought following the recommendations would be really tough (especially the alcohol side of things!), but I was so desperate to pick myself up, I knew I had to stick with it. My system was very low, and it took a few weeks before I started to see results, but following Maryon’s advice and increasing my intake of isoflavones and phytoestrogens, I soon found that I was not craving food as I had previously. I have since introduced many of the foods that I’d eliminated back into my diet. However, I have learned to manage my diet in accordance with my menopause and ensure I focus on the isoflavones and phytoestrogens to stay on track.

      It has literally been one of the best things I have ever done, and I will always be grateful for the sound advice and support.

A Quick-Start Guide to Managing Common Symptoms

      Let’s look at what causes menopause symptoms and how you can help yourself in the short term. Because some symptoms are interrelated, you may find that as you treat one, the others also improve. This is not an exhaustive list of symptoms; see the cheat sheet on page 35 for information on other common symptoms and advice on how to manage them.

       Hot Flashes

      Hot flashes and night sweats can be debilitating. More than 80 percent of women are affected by hot flashes at some point. They may start long before you stop menstruating and continue for several years afterward. Experts don’t know for sure what causes them, but it’s thought that a lack of estrogen may affect the hypothalamus — the region of the brain that controls body temperature.

      The frequency, duration, and intensity of hot flashes vary from one person to another. You may get several a day or be plagued constantly, day and night. They may last from a few seconds to several minutes. (The average is four minutes.) As well as the sudden rush of heat, you may experience a racing heart, dizziness, anxiety, and irritability.

      Night sweats are severe versions of hot flashes that can cause you to wake up drenched in perspiration. You may even have to change your pajamas and sheets.

      If you’re woken up this way, night after night, you’re bound to feel exhausted. Worse, because physical contact with a partner can trigger a hot flash, many women avoid it, which can lead to feelings of rejection and relationship problems. Here are some ways to feel better fast.

      Cooling Your Hot Flashes

       • Don’t be embarrassed by a hot flash.

       • The moment you feel one coming on, stop what you’re doing. Take several slow, deep breaths and try to relax. This may help reduce the severity of the hot flash.

       • If possible, drink a glass of cold water and sit calmly until it passes.

       • Wear layers that you can easily take off when you feel yourself getting hot. Clothes made of natural fibers, such as cotton, help your skin breathe.

       • Keep your bedroom cool at night and put a fan, wet wipes, and a cold drink by your bed.

       • Use cotton bedlinens and pajamas.

       • Eat small, frequent meals. The heat generated by digesting a large meal can sometimes bring on a hot flash.

       • Exercise regularly. Being in good shape reduces your propensity to sweat and reduces hot flashes.

       • Don’t smoke. Research shows it increases the risk of overheating.

       • Include plenty of phytoestrogens in your diet. (See the list of phytoestrogen- rich foods on page 60.)

       • Try scientifically based supplements, like Promensil and Femmenessence MacaPause, which have been shown to reduce or even eliminate hot flashes and night sweats.

      Did You Know?

      It’s likely the hot surges you experience are the result of your brain trying to kick-start your ovaries into producing estrogen. Ovarian function does not decline in a straight line, which means that estrogen levels — and the severity of hot flashes — can fluctuate.

       Headaches

      Headaches and migraines are common during menopause and may be caused in part by changing body temperature, tiredness due to hot flashes, sleeplessness, or general stress and anxiety. Migraines can also be affected by falling estrogen levels and may either diminish or worsen during menopause.

      Managing Headaches

       • Practice relaxation techniques, like deep breathing.

       • Exercise regularly. It helps increase blood flow to the brain, which may alleviate headaches.

       • Headaches are sometimes caused by low blood sugar. Eating a wholesome snack before bed can help keep your blood sugar level balanced and prevent you from waking up with a headache.

       • Try complementary therapies, such as massage and acupuncture.

       • Practice tapping exercises (see page 147), an acupressure technique that can eliminate pain.

       Painful Sex

      Lack of estrogen causes a decrease in the mucus-producing cells in the lining of the vagina, making it thin and dry. As a result, sex can become uncomfortable, and in some cases painful. A decrease in muscle tone and a resulting reduction СКАЧАТЬ