Beyond Menopause: New Pathways to Holistic Health

Cover
Half Title
Title
Copyright
Dedication
Contents
Foreword
Preface
About the Authors
Introduction: Women Coming of Age
Part I Speak Up for Yourself
	Chapter 1 Elements of Holistic Integrative Health
		Many Terms, Many Perspectives
		Women’s Health Goals
		Pillars of Health
	Chapter 2 Your Voice of Self-Advocacy
		Priming Your Voice
		Ways of Knowing
			Emotion
			Intuition
			Cognitive Perspectives
		Developing Your Voice
			Silent, Received, and Subjective Knowers
		Asserting Your Voice
			Procedural Knowers
			Constructed Knowers
		Supportive Self-Advocacy
	Chapter 3 Your Web of Wellness
		Relationship Models of Care
		Immunity to Change
		Wellness Web
Part II Expand Your Options
	Chapter 4 Postmenopause: Restore Balance
		The Menopause Transition
		What to Expect
		Pregnancy No More!
		Estrogens and Progesterone
		Bridging the Gap
		Integrative Strategies
			Hormone Therapy
				Bioidentical Hormones
				Compounding Pharmacies
				When Is Hormone Therapy Recommended?
				Risks and Benefits of Estrogen-Only Versus Combination (Estrogen-Progestogen) Therapy
				Duration of Hormone Therapy
			Food, Supplements, and Botanicals
				Antioxidants and Cruciferous Vegetables
				What About Soy?
				Why Eat Organic Food?
				Supplements
				Botanicals
				Are Supplements and Botanicals Safe?
			Healing Systems
				Traditional Chinese Medicine and Acupuncture
				Yoga
		Pathways to Restore Balance
			Catherine’s Pathway
	Chapter 5 Sexual Health: Energize Flow
		Sex As We Age
		Bridging the Gap
		Integrative Strategies
			Contributing Factors and Conditions
			Nourishment
				Communication—Let’s Talk Sex!
				Sex Toys and Self-Pleasuring
				Hormone Options
				Pelvic Floor Physical Therapy
			Healing Systems
				Acupuncture/Traditional Chinese Medicine
				Yoga
		Pathways to Energize Flow
			Catherine’s Pathway
	Chapter 6 Sleep: Create Your Rhythm
		Understanding Sleep
		Why Is Sleep So Important?
		Bridging the Gap
		Integrative Strategies
			Hormone Therapy
			Holistic Sleep Hygiene
			Nourishment
				Supplements
				Light Therapy
				Botanicals
				Cognitive Behavior Therapy-Insomnia (CBT-I)
			Healing Systems
				Ayurvedic Medicine
				Yoga
		Pathways to Create Your Rhythm
			Catherine’s Pathway
	Chapter 7 Anxiety: Calm Your Mind
		Situational Versus Generalized Anxiety
		The Stress Response
		Bridging the Gap
		Integrative Strategies
			Nourishment
				Be Present
				Breath Work
				Meditation and Mindfulness
				Prayer
				Gratitude
				Sound Therapy
				Forest Bathing
				Emotional Freedom Technique
				Supplements and Botanicals
				Food for Mood
			Healing Systems
				Homeopathy
			Exercise
		Pathways to Calm Your Mind
			Catherine’s Pathway
	Chapter 8 Fatigue: Enhance Resilience
		Fatigue Is Multifactorial
		Bridging the Gap
		Integrative Strategies
			Nourishment
				Digestive Health
				Understanding Your Gut
				Healing Your Gut: An Elimination Diet
				Testing the Gut
				Provoking the Gut
				Supporting the Gut
				Immune Support
				Antioxidants
				Emerging Contributors
			Healing Systems
				What Is Functional Medicine?
				What Is Naturopathic Medicine?
				What Is Environmental Medicine?
				What Is Energy Medicine?
				Energy Therapies and Techniques
		Pathways to Enhance Resilience
			Catherine’s Pathway
	Chapter 9 Weight Concerns: Nourish Your Body
		Disordered Eating
		Obesity
		Abdominal Fat and Central Obesity
		Metabolic Syndrome
		Weight Loss
		Bridging the Gap
		Integrative Strategies
			Food Factors
			Epigenetics Versus Genetics
			Nourishment
				Guidance and Support
				Food as Medicine
				Mindful Eating
				The Three Main Nutrients
				The Right Diet
				Glycemic Index and Glycemic Load
				Meal Plans
				Postmenopausal Eating Plan (PEP)©
				Realistic Goals
			Healing Systems and Approaches
				Fasting
				Exercise and Activity
		Pathways to Nourish Your Body
			Catherine’s Pathway
	Chapter 10 Bone Health: Build Your Core
		Testing for Bone Health
		Clinical Perspectives
		Osteoporosis Medications
		Muscle Health and Sarcopenia
		Bridging the Gap
		Integrative Strategies
			Nourishment
				Food as Medicine
				Prevention of Calcium Loss
				Supplements
				Exercise and Movement
			Healing Systems
				Yoga
				Postural Restoration and Alignment
		Pathways to Build Your Core
			Catherine’s Pathway
	Chapter 11 Brain Health: Stimulate New Pathways
		Contributing Factors
		Bridging the Gap
		Integrative Strategies
			Rewiring New Brain Pathways
			Nourishment
				Food as Medicine
				Supplements
			Healing Systems
				ReCODE
				Exercise
				Laughter Yoga
				Connectedness
		Pathways to Stimulate Brain Health
			Catherine’s Pathway
Part III Harmonize Your Body, Mind, and Spirit
	Chapter 12 Nurturing the Mature Woman
		Nurturing Body-Spirit
		Nurturing Self-Compassion
		Nurturing Loss
		Nurturing Purpose
		As We Close
References
Acknowledgments
Index