Dr. Alicia Stanton's Story | p. xiii |
Vera Tweed's Story | p. xxv |
What's Happening Today? | p. 1 |
Not Your Mother's Menopause | p. 3 |
The Bigger Hormonal Picture | p. 4 |
Nature's Cycle | p. 5 |
Lifestyle Havoc | p. 6 |
Regaining Balance | p. 7 |
What Are Bioidentical Hormones? | p. 8 |
Identifying Individual Needs | p. 9 |
How Diet Triggers Hormonal Havoc | p. 11 |
The Food-Insulin Trigger | p. 14 |
The Cortisol Trigger | p. 17 |
The Progesterone Deficiency | p. 18 |
The Information Gap | p. 19 |
Culture and Carbohydrates | p. 21 |
Cultural Messages | p. 22 |
Social Pressures | p. 23 |
Carbohydrate Liabilities | p. 24 |
Carbohydrate Quality | p. 27 |
The Glycemic Index | p. 28 |
Choosing Carbohydrates Wisely | p. 29 |
Food Traps | p. 33 |
Hot Flashes and Weight | p. 34 |
Blood Sugar, Appetite and Weight | p. 34 |
Nutritious vs. Empty Calories | p. 36 |
Harmful and Helpful Fats | p. 37 |
Trans Fat | p. 38 |
The Trans Fat Label Trap | p. 40 |
Watch for Hidden Trans Fats | p. 41 |
Hallmarks of Food Quality | p. 42 |
Restoring Harmony with Food | p. 45 |
Top Priorities | p. 46 |
Taking Care of Taste Buds | p. 47 |
Top Foods | p. 49 |
Pitfalls to Avoid | p. 57 |
Every Bit Counts | p. 58 |
Stress Less | p. 61 |
People | p. 62 |
Time | p. 65 |
Money | p. 67 |
Physical Activity | p. 68 |
Managing Your Life | p. 74 |
Toxins: Reducing Daily Exposure | p. 75 |
Food | p. 76 |
Water | p. 81 |
Plastics | p. 81 |
Bisphenol A (BPA) in Plastics and Cans | p. 82 |
Fragrance | p. 82 |
Antibacterial Products | p. 84 |
Toxin Reduction Basics | p. 85 |
Exercise For Harmony | p. 87 |
Taking Care of Muscles | p. 88 |
Strength-Training Basics | p. 89 |
Important Reasons to Exercise | p. 90 |
Aerobic Exercise | p. 93 |
Monitoring Heart Rate | p. 95 |
Do You Need a Health Club? | p. 97 |
Making Time | p. 98 |
A Basic Strength-Training Routine | p. 100 |
Supplements: the Basics | p. 103 |
Multivitamins | p. 103 |
Special Antioxidant Formulas | p. 106 |
Additional Basic Nutrients | p. 115 |
Timing | p. 119 |
Shopping Guide | p. 120 |
Supplements for Individual Situations | p. 123 |
Hot Flashes, Mood Swings and PMS | p. 123 |
Stress, Mood and Sleep Difficulties | p. 125 |
Digestion | p. 127 |
Weight-Loss Support | p. 128 |
Vaginal Yeast Infections | p. 129 |
Constipation | p. 130 |
Urinary Tract Infections | p. 130 |
Prevention of Hormone-Related Cancers | p. 131 |
Pain | p. 131 |
Bioidentical Hormones | p. 133 |
Terminology | p. 135 |
ôSyntheticö Hormones | p. 137 |
HRT Health Risks and Panic | p. 138 |
Progesterone vs. Progestins | p. 140 |
Bioidentical Hormone Research | p. 140 |
The Basic Steps of BHRT | p. 142 |
Symptom Questionnaire | p. 144 |
Symptom Questionnaire | p. 144 |
Frequently Asked Questions | p. 147 |
What Is Adrenal Fatigue? | p. 147 |
Why Is Thyroid Hormone Tested? | p. 148 |
Isn't Testosterone a Dangerous Steroid? | p. 149 |
What Sex Hormones Do for Women | p. 150 |
Are Bioidentical Hormones Natural? | p. 150 |
How Quickly Do Bioidentical Hormones Work? | p. 151 |
Why Are Tests Needed? | p. 151 |
How Are Tests Done? | p. 152 |
Do I Need a Prescription? | p. 152 |
In What Form Are Bioidentical Hormones Taken? | p. 153 |
How Much Do Bioidentical Hormones Cost? | p. 153 |
Can Bioidentical Hormone Prescriptions | |
Be Filled at My Local Pharmacy? | p. 154 |
How Can I Tell if a Mass-Produced Hormone | |
Prescription Is Bioidentical? | p. 154 |
Can My Regular Doctor Prescribe Bioidentical Hormones? | p. 155 |
What Is a Compounded Prescription? | p. 155 |
Are Compounding Pharmacies Regulated? | p. 156 |
Is BHRT Covered by Health Insurance? | p. 157 |
Do I Have to Take Bioidentical Hormones for the Rest of My Life? | p. 158 |
Where Do I Find a Qualified Doctor? | p. 159 |
Your Personal Action Plan | p. 161 |
Food Basics | p. 161 |
Stress Control | p. 166 |
Toxin Reduction | p. 167 |
Correct Exercise | p. 167 |
Nutritional Insurance | p. 168 |
Bioidentical Hormones | p. 168 |
The Bottom Line | p. 169 |
Hormone Harmony Habits Checklist | p. 170 |
Hormone Harmony for Men | p. 173 |
Testosterone Robbers | p. 174 |
Cultural Stereotypes | p. 175 |
Body Mass Index | p. 176 |
Symptoms of Hormonal Disruption | p. 178 |
Stress, Men and Hormones : | p. 179 |
Dietary Stress Triggers | p. 180 |
Other Lifestyle Issues | p. 183 |
Dietary Supplements | p. 185 |
Bioidentical Hormones | p. 186 |
Lifestyle Snapshot | p. 187 |
Appendix | |
How to Find Qualified Physicians | p. 189 |
Compounding Pharmacies | p. 189 |
Laboratory Testing Sources | p. 190 |
Bioidentical Hormone Brands | p. 191 |
Supplement Sources | p. 192 |
How to Track Your Progress | p. 192 |
Selected References | p. 193 |
Index | p. 211 |
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