Introduction: Discovering Choices | p. xiii |
The Menotype Solution | p. 1 |
The Medieval Menopause Mindset | p. 2 |
The One-Size-Fits-All Approach | p. 3 |
Taking the Alternative Route | p. 5 |
What Happens at the Onset of Menopause | p. 6 |
Different Views of the Matter | p. 7 |
The Main Stages of Menopause | p. 8 |
Be Kind to Yourself | p. 9 |
The Seven Steps to Successful Coping | p. 10 |
Introducing the Menotypes | p. 11 |
A Pause for Some History | p. 12 |
Testing, Testing | p. 13 |
Menotype Quiz | p. 14 |
Menotype Profiles | p. 15 |
Understanding the Transition | p. 27 |
Crazy Menstrual Periods | p. 30 |
More About Hormones | p. 30 |
Adrenal Power | p. 31 |
More About Hot Flashes | p. 32 |
What Causes the Other Symptoms | p. 35 |
What Causes the Other Health Risks | p. 47 |
Sharing and Keeping a Journal | p. 48 |
Choosing Your Doctor | p. 50 |
Being Good to Yourself | p. 51 |
Nature's Top Herbal Hormone Balancers | p. 53 |
China: Old Record of Herbal Healing | p. 53 |
Herbs in Egypt and India | p. 54 |
Greece and Rome: Plant Remedies Thrived | p. 55 |
Christians: Continuing the Tradition | p. 55 |
Renaissance Europe: Formal and Kitchen Herb Gardens | p. 55 |
Native Americans: Sharing Herbal Wisdom with Colonists | p. 56 |
British Herbalists | p. 56 |
Traditional Healer vs. "Professional" Physician | p. 57 |
Whole Herbs vs. Isolated Compounds | p. 58 |
Tradition vs. Science | p. 59 |
Is There Only One Preferred Form of Herbal Medicine? | p. 60 |
Menopause-Specific Herbs | p. 60 |
The Advantage of Formulas | p. 72 |
Other Herbs | p. 72 |
Customizing Your Hormone Replacement | p. 79 |
Assessing Your Hormone Levels | p. 80 |
The Next Generation of Hormone Testing: Saliva Testing | p. 82 |
Urine Testing | p. 83 |
Blood Tests | p. 83 |
Bioidentical Hormones: The Logical Choice | p. 83 |
Nutrition | p. 101 |
Guidelines to a Menopause-Friendly Food Diet | p. 101 |
Miraculous Fiber | p. 104 |
Lose the Simple Sugars | p. 107 |
Good vs. Bad Fats | p. 108 |
Quality Protein Sources | p. 109 |
Limit the Fried Foods | p. 109 |
Variety | p. 110 |
More Water, Please | p. 110 |
Keep Balanced with Soy | p. 110 |
Green Tea Instead of Coffee | p. 111 |
Eat Fruit Instead of Candy | p. 112 |
Eat Whole-Grain Pastas Instead of Refined Pastas | p. 113 |
Eat Rice, Almond, or Soy Milk Instead of Cow's Milk | p. 113 |
Drink Purified Water Instead of Tap Water | p. 114 |
Use Herbal Spices Instead of Salt | p. 114 |
Use Olive Oil Instead of Margarine or Shortening | p. 115 |
Menopausal Supplements | p. 117 |
Why the Need for Supplements? | p. 117 |
Multivitamins Are a Good First Step | p. 118 |
What Is in a Good Multivitamin? | p. 119 |
Pinpointing Areas of Deficiency | p. 121 |
Supplements You May Need | p. 121 |
Drug-Induced Nutritional Deficiencies | p. 131 |
Homeopathy | p. 133 |
Like Cures Like | p. 133 |
What the Rest of the World Knows That We Don't | p. 134 |
How to Pick the Right Homeopathic Remedy | p. 135 |
What Potency to Use | p. 135 |
How to Use Homeopathics | p. 136 |
Common Menopausal Remedies | p. 136 |
Exercise | p. 141 |
Exercise and Menopause | p. 141 |
Customizing Your Exercise Program | p. 146 |
Finding the Right Exercise | p. 146 |
Exercise Evaluation | p. 148 |
Staying Motivated | p. 151 |
Evaluating Aches and Pains | p. 153 |
When You Need Medical Help | p. 154 |
Exercise Beyond Menopause | p. 154 |
Benefits of Strength Training | p. 155 |
Balance Your Program | p. 157 |
Proceed with Caution | p. 158 |
Where to Find Suitable Exercise Programs | p. 158 |
20 Random Acts of Exercise | p. 159 |
Putting it All Together | p. 161 |
Menotype-A Program | p. 161 |
Common Menotype-A Questions and Answers | p. 167 |
Menotype-B Program | p. 168 |
Common Menotype-B Questions and Answers | p. 171 |
Menotype-C Program | p. 172 |
Common Menotype-C Questions and Answers | p. 175 |
Heart Disease and Menopause | p. 177 |
Conventional Approach | p. 178 |
Risk Factors | p. 178 |
Nondirect Markers | p. 186 |
Do You Need Hormones to Prevent Heart Disease? | p. 192 |
Not Endorsed by the FDA | p. 193 |
Beneficial Effects of Estrogen on Cardiovascular Risk Markers | p. 193 |
Heart-Healthy Diet | p. 195 |
Heart-Healthy Supplements | p. 195 |
Bones of Steel | p. 199 |
What Is Osteoporosis? | p. 199 |
An All-Too-Common Condition | p. 199 |
Simplified Bone Anatomy | p. 200 |
A Living Tissue | p. 201 |
Many Factors to Consider | p. 201 |
The Role of Estrogen (and Other Hormones) | p. 202 |
Immune System Connection | p. 203 |
Measuring Your Bone Density | p. 204 |
Urine Test for Bone Breakdown | p. 204 |
Common Pharmaceuticals for Osteoporosis | p. 205 |
5 Natural Ways to Build Bones of Steel | p. 206 |
Natural Solutions to Common Female Conditions | p. 215 |
Alzheimer's Disease and Poor Memory | p. 215 |
Anxiety | p. 217 |
Arthritis | p. 219 |
Cervical Dysplasia | p. 222 |
Depression | p. 224 |
Endometriosis | p. 226 |
Fibrocystic Breasts | p. 228 |
Fibromyalgia | p. 230 |
Genital Herpes | p. 232 |
Hypothyroidism | p. 235 |
Insomnia | p. 237 |
Low Libido | p. 238 |
PMS | p. 240 |
Uterine Fibroids | p. 242 |
Vaginitis | p. 244 |
Resources | p. 247 |
References | p. 251 |
About the Authors | p. 265 |
Index | p. 267 |
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