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Tables of Contents for Your Menotype, Your Menopause
Chapter/Section Title
Page #
Page Count
Introduction: Discovering Choices
xiii
 
The Menotype Solution
1
26
The Medieval Menopause Mindset
2
1
The One-Size-Fits-All Approach
3
2
Taking the Alternative Route
5
1
What Happens at the Onset of Menopause
6
1
Different Views of the Matter
7
1
The Main Stages of Menopause
8
1
Be Kind to Yourself
9
1
The Seven Steps to Successful Coping
10
1
Introducing the Menotypes
11
1
A Pause for Some History
12
1
Testing, Testing
13
1
Menotype Quiz
14
1
Menotype Profiles
15
12
Understanding the Transition
27
26
Crazy Menstrual Periods
30
1
More About Hormones
30
1
Adrenal Power
31
1
More About Hot Flashes
32
3
What Causes the Other Symptoms
35
12
What Causes the Other Health Risks
47
1
Sharing and Keeping a Journal
48
2
Choosing Your Doctor
50
1
Being Good to Yourself
51
2
Nature's Top Herbal Hormone Balancers
53
26
China: Old Record of Herbal Healing
53
1
Herbs in Egypt and India
54
1
Greece and Rome: Plant Remedies Thrived
55
1
Christians: Continuing the Tradition
55
1
Renaissance Europe: Formal and Kitchen Herb Gardens
55
1
Native Americans: Sharing Herbal Wisdom with Colonists
56
1
British Herbalists
56
1
Traditional Healer vs. ``Professional'' Physician
57
1
Whole Herbs vs. Isolated Compounds
58
1
Tradition vs. Science
59
1
Is There Only One Preferred Form of Herbal Medicine?
60
1
Menopause-Specific Herbs
60
12
The Advantage of Formulas
72
1
Other Herbs
72
7
Customizing Your Hormone Replacement
79
22
Assessing Your Hormone Levels
80
2
The Next Generation of Hormone Testing: Saliva Testing
82
1
Urine Testing
83
1
Blood Tests
83
1
Bioidentical Hormones: The Logical Choice
83
18
Nutrition
101
16
Guidelines to a Menopause-Friendly Food Diet
101
3
Miraculous Fiber
104
3
Lose the Simple Sugars
107
1
Good vs. Bad Fats
108
1
Quality Protein Sources
109
1
Limit the Fried Foods
109
1
Variety
110
1
More Water, Please
110
1
Keep Balanced with Soy
110
1
Green Tea Instead of Coffee
111
1
Eat Fruit Instead of Candy
112
1
Eat Whole-Grain Pastas Instead of Refined Pastas
113
1
Eat Rice, Almond, or Soy Milk Instead of Cow's Milk
113
1
Drink Purified Water Instead of Tap Water
114
1
Use Herbal Spices Instead of Salt
114
1
Use Olive Oil Instead of Margarine or Shortening
115
2
Menopausal Supplements
117
16
Why the Need for Supplements?
117
1
Multivitamins Are a Good First Step
118
1
What Is in a Good Multivitamin
119
2
Pinpointing Areas of Deficiency
121
1
Supplements You May Need
121
10
Drug-Induced Nutritional Deficiencies
131
2
Homeopathy
133
8
Like Cures Like
133
1
What the Rest of the World Knows that We Don't
134
1
How to Pick the Right Homeopathic Remedy
135
1
What Potency to Use
135
1
How to Use Homeopathics
136
1
Common Menopausal Remedies
136
5
Exercise
141
20
Exercise and Menopause
141
5
Customizing Your Exercise Program
146
1
Finding the Right Exercise
146
2
Exercise Evaluation
148
3
Staying Motivated
151
2
Evaluating Aches and Pains
153
1
When You Need Medical Help
154
1
Exercise Beyond Menopause
154
1
Benefits of Strength Training
155
2
Balance Your Program
157
1
Proceed With Caution
158
1
Where to Find Suitable Exercise Programs
158
1
20 Random Acts of Exercise
159
2
Putting It all Together
161
16
Menotype-A Program
161
6
Common Menotype-A Questions and Answers
167
1
Menotype-B Program
168
3
Common Menotype-B Questions and Answers
171
1
Menotype-C Program
172
3
Common Menotype-C Questions and Answers
175
2
Heart Disease and Menopause
177
22
Conventional Approach
178
1
Risk Factors
178
8
Nondirect Markers
186
6
Do You Need Hormones to Prevent Heart Disease?
192
1
Not Endorsed by the FDA
193
1
Beneficial Effects of Estrogen on Cardiovascular Risk Markers
193
2
Heart-Healthy Diet
195
1
Heart-Healthy Supplements
195
4
Bones of Steel
199
16
What Is Osteoporosis?
199
1
An All-Too-Common Condition
199
1
Simplified Bone Anatomy
200
1
A Living Tissue
201
1
Many Factors to Consider
201
1
The Role of Estrogen (and Other Hormones)
202
1
Immune System Connection
203
1
Measuring Your Bone Density
204
1
Urine Test for Bone Breakdown
204
1
Common Pharmaceuticals for Osteoporosis
205
1
5 Natural Ways to Build Bones of Steel
206
9
Natural Solutions to Common Female Conditions
215
32
Alzheimer's Disease and Poor Memory
215
2
Anxiety
217
2
Arthritis
219
3
Cervical Dysplasia
222
2
Depression
224
2
Endometriosis
226
2
Fibrocystic Breasts
228
2
Fibromyalgia
230
2
Genital Herpes
232
3
Hypothyroidism
235
2
Insomnia
237
1
Low Libido
238
2
PMS
240
2
Uterine Fibroids
242
2
Vaginitis
244
3
Resources
247
4
References
251
14
About the Authors
265
2
Index
267