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eBook How to Survive Menopause With Your Sanity Intac1

eBook How to Survive Menopause With Your Sanity Intac1

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Dear friends, Thanks for reading our book Getting through Menopause and Keeping your Sanity.

Being in the health & wellness field for over a decade, we’ve learned that one of the toughest conditions for women to deal with is the changes brought on by menopause. In 2005, I started working with my friend and colleague Dr. Donald Orofino, one of the leading alternative therapy physicians in the U.S. to develop Femestra ™, which is now one of the best-selling menopause supplements in the country! I am very proud to have sponsored and co-wrote this book, but mostly I am proud to offer something to women that can help them deal with and overcome the symptoms of menopause. To your health! Debbie Morgan, Founder, Delta Labs


Bring this coupon in to your local GNC store and get $5.00 off your first purchase of Femestra!



Check out our sponsored community on Facebook! Facebook.com/FemmeRenaissance



The products and the claims made about specific products on or through this eBook have not been evaluated by the United States Food and Drug Administration and are not intended to diagnose, treat, cure or prevent disease. The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information in this eBook for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. WEIGHT MANAGEMENT: Supports a weight management program that includes exercise and a calorie, carbohydrate, or fat restricted diet.



Table of Contents

Introduction: Welcome to Menopause Mayhem Chapter 1: Warning: You Have Now Entered the Menopause Zone
Page 10

Chapter 2: Start with Simple Lifestyle Changes

Chapter 3: Should You Use HRT or Try Alternative Remedies? Chapter 4: Other Ways to Make Your Passage Easier Chapter 5: Your Journey Can Lead to a Better Place



Welcome to Menopause Mayhem! Menopause is a sneaky process. It slips up on you unexpectedly. It might start with a single hot flash or missed period. Maybe you notice you’re not sleeping well at night or find yourself irritable and short tempered. Menopause…it even has the audacity to come calling long before it’s expected. The First Stage of Menopause: Perimenopause Technically, you are not menopausal until 12 months after your last period. All those weird things you’re feeling prior to that are gifts of menopause’s predecessor, perimenopause. During perimenopause, many women exhibit symptoms like hot flashes, bloating, mood swings, and other uncomfortable sensations. This stage of your life can last


(brace yourself ) 5 to 15 years. That means you can begin experiencing symptoms in your thirties that may last into your fifties. “The change” is something every woman has to deal with eventually. Menopause, or more accurately, perimenopause, begins when your body slows production of estrogen and progesterone, the hormones that control menstruation. That process often starts in the mid to late 30s. As the levels of those hormones fluctuate, your body begins a roller coaster ride. One minute you’re up, the next, you’re down. You’re cold, and then you’re ready to burst into spontaneous combustion. You can’t stay awake during the day. You can’t sleep at night. As you move closer towards menopause, symptoms can worsen. You might have light periods, heavy periods, irregular periods, or no period at all. Your sex drive could dwindle. Many women experience weight gain, migraines, bloating, or other effects. Mood swings are not

uncommon. You may be perfectly content one moment and crying


uncontrollably the next. One minute you love your family, the next you’re ready to slice them to pieces with your razor edged tongue. Because each woman’s body reacts to menopause differently, there is no guaranteed method of controlling the symptoms. There are women whose symptoms are so mild they don’t bother seeking treatment, but others are desperate to find help. Some tactics work for some women, while other women need to try something different. The purpose of this book is to help you explore your options, discover which methods work best for you, and remind you that you are not losing your mind. You are just entering The Menopause Zone.



Chapter 1
You feel the symptoms, but what is Menopause?

Part 1: What is Menopause? Some women may start hearing the word “menopause” as they get older in life, but many women don’t actually know what’s going on inside their bodies. Simply, menopause is the time in a woman’s life when we stop getting our periods. Inside our bodies, we’re going through a gradual change of hormones, signaling the end of menstrual activity and the ability to reproduce and have children. Some women begin to notice changes to their physical appearance, and may experience slight, moderate, or extreme mood changes due to the hormonal changes going on in their body. Menopause usually starts for women when they enter their

In Menopause, our hormone levels go completely crazy!

Each woman produces a small amount of testosterone (compared to men, who create a large amount of testosterone). It all starts in the


Throughout most our lives, we are able to maintain the balance of


pituitary gland, the part of the body that controls hormone levels.

estrogen (the “female” hormones”) in relation to our testosterone levels. But when we go through menopause, this balance is thrown way out of whack! That’s why we experience mood swings, hot flashes, and the other uncomfortable feelings.

Part 2: The Symptoms Hot flashes and night sweats are some of the most common and uncomfortable symptoms of approaching menopause. It’s reported that some women who suffer hot flashes may experience the phenomenon up to 20 or more times a day. Others only have them occasionally. The sensation usually affects the upper body, neck, and face and it feels like heat is radiating from the inside out. You may turn red, sweat profusely, or experience rapid heartbeat. The intensity of the attacks varies from woman to woman. Night sweats can be just as distressing and also contribute to sleep loss. You wake up in the middle of the night, soaking wet and burning hot. Your nightgown’s sodden, your sheets are drenched, and your pillow feels like a biscuit just out of a hot oven. Your discomfort

and restlessness may awaken your husband, too. Fortunately for him,


he can probably roll over and go back to sleep. Unfortunately, it’s not always that simple for you. When you’re in perimenopause, sleeping can be difficult even if you’re not experiencing night sweats. Insomnia, hot flashes, and night sweats are just a few of the many symptoms of impending menopause. There are at least 35 symptoms linked to perimenopause, but some of the most common are  Anxiety  Skin that feels itchy and crawly  Weight Gain  Aching Joints  Thinning hair  Sprouting of hair where it’s not suppose to be (like on your chin) Periods may be longer, shorter, heavier, or lighter; they may also become irregular, with your cycle gaining or losing days each month. You may not have a period at all but still experience cramping. Madame Menopause is a lady of mystery and loves to confuse all those with whom she comes in contact! In fact, confusion may be another feeling you experience during

concentrating, depression, or a ringing, buzzing, or whooshing noise in


perimenopause. You may suffer sudden lapses of memory, difficulty

your ears. Other effects include drying skin, the beginning of bone loss, weakening fingernails, incontinence, and crushing fatigue. The symptom your man may find the most frustrating, however, could be a drop in your libido. You may not feel as desirable as you once did. Your breasts might be tender. You may find that sex is now uncomfortable, even painful, because you produce less lubrication than before. You may ask yourself if you’ve lost your femininity or you may just be too tired to care. Perimenopause can make your life uncomfortable, to say the least. It can cause mental and physical distress. Symptoms can be severe enough that they affect the people around you, too. Your mood swings and irritability may cause you to lash out at your spouse, your kids, or your friends. You need help before you drive yourself and everyone who loves you crazy. Since you’re old enough to be dealing with perimenopause, you may remember an old All in the Family show about Edith Bunker going through “the change”. Archie’s solution? To tell Edith that if she is going to change, to “do it right now and get it over with!” Oh, if it were only that simple. As much as you’d like to, you can’t do it right now and be done with it. There are, however, things you can


do to make it easier to live comfortably through this transitional period of your life.



Chapter 2
Start with Simple Lifestyle Changes

The most logical place to start looking for ways to feel better are the places where you have the most control. Diet and exercise can make a big difference and you are in charge of those areas of your life. You don’t have to starve yourself and you don’t have to turn into an Olympic athlete, but feeling good requires a healthy lifestyle and many women find relief from some of menopause’s myriad symptoms by following a regimen of good nutrition and moderate exercise. Not only does it help ease you through this period of fluctuation, it also helps protect your heart and bones so you can stay healthier longer. You don’t have to make drastic dietary changes, but there are some foods you should avoid and others you should eat more often. The foods you should avoid include:  Spicy foods that tend to exacerbate hot flashes - curries,



peppers, hot sauces, and other heat producing foods

 Caffeine can worsen insomnia and increase calcium loss. Try reducing intake with decaf, fewer soft drinks, more juices, and herbal teas  Alcohol also contributes to increased calcium loss and can spark hot flashes  Saturated fats and trans fatty acids raise cholesterol levels in your body, increasing your risk for heart attack or stroke at a vulnerable time in your life  High amounts of sodium in your diet can contribute to heart disease. Salt may also make bloating worse. Use salt lightly, avoid processed foods, and learn to read labels. The amount of sodium in much of the processed food in today’s market is shocking.  High intake of refined sugars is not good for anyone. It contributes to middle aged spread and increases your body’s secretion of insulin, which leads to a completely new set of problems. It’s just as important to eat the right types of food as it is to avoid the wrong ones. Eat more of these foods to decrease hot flashes and to promote a healthy heart and strong bones:


 Calcium rich foods like low fat dairy products, leafy green vegetables, cauliflower, broccoli, and tofu are more important than ever to help maintain strong bones and fight the effects of osteoporosis.  Phytoestrogens are chemicals found in certain foods that mimic human hormones and help weaken menopausal symptoms. You can increase your intake of phytoestrogens by adding beans, soybeans, flaxseed, alfalfa sprouts, spinach, chickpeas, and lentils to your diet.  Fruits and vegetables are an important addition to your diet. Not only are they low in calories, they are rich in vitamins and minerals.  Water, water, and more water helps replace the fluids and electrolytes you lose during hot flashes and may even help prevent the episodes.  Healthy fats are important. Olive oil, canola oil, and other polyunsaturated fats are good choices. Choose lean meats or poultry. Fish, nuts, and seeds high in Omega 3s, 6s, and 9s, have several benefits, including better brain function, healthier skin and hair, and stronger respiratory, reproductive, and


circulatory systems.

 Add a daily vitamin to your routine. After checking with your physician, you’ll probably discover that most doctors advise menopausal women to take a vitamin and mineral supplement to meet the need for more calcium and Vitamins D and B12. They also recommend that you get plenty of exercise. Speaking of Exercise… When menopause is keeping you awake at night and sapping your energy, the last thing you may want to think about is exercising. Although it may not sound appealing at the moment, exercise often helps you overcome some of the most annoying affects of fluctuating hormones, including stress and middle-aged spread. According to the American Council on Exercise, "a regular program of physical activity can help manage many of the uncomfortable symptoms of menopause as well as related health concerns such as heart disease and osteoporosis." Your exercise routine should combine both aerobic and strengthening exercises. Choose a form of exercise you enjoy. If you love to dance, crank up the music and shake your bootie. Join the local YMCA or a gym so you can swim regularly. Walking is an excellent, no-

the solitude and communing with Mother Nature. Other activities you



cost choice for nearly everyone! Ask a friend to join you or just enjoy

might enjoy include cycling, yard work, or group fitness classes. Yoga is another form of exercise that is particularly advantageous to women nearing menopause, benefiting both mind and body. Because your hormones are fluctuating, you may feel unbalanced. Yoga exercises gently stretch and relax each of your muscles, increasing blood circulation and oxygenation to every cell in your body, helping you regain your inner balance. Taking steps to improve your diet and fitness is not just important for relieving menopause symptoms. If you live to the age of 80, which is the average for women in the US, you still have decades of life ahead of you. Don’t you want those years to be the best they can be?

Losing weight during Menopause Maintaining or losing body weight during menopause can be tough, especially since our metabolism slows down drastically as our hormone fluctuations become more constant. Here is an overview on what foods to choose and some sample diet plans to give you the best chance to lose weight while going through menopause.



Picking Your Protein Properly The first category of foods that you simply must be taking in to promote a healthy body fat loss and long term health is protein. Sadly though, this is often where dieters tend to fall short. Protein is going to be important to include in your diet for a variety of reasons. First, it's going to have the greatest impact on your metabolic rate. Your metabolic rate essentially stands for how many calories your body burns each day just to stay alive. If you were to do nothing but lie in bed all day long, this is how many it would take just to keep you breathing, your heart beating, your body digesting the foods you eat, as well as performing any other life sustaining functions that keep you going. The higher your metabolic rate is, the more calories you will burn off each day and hence the faster weight loss will come about. When you consume more protein in your diet plan, your body is actually going to burn off more calories simply breaking it down and putting it to use, hence you'll see a metabolic boost because of it. With fat and carbohydrates the body can break these down relatively easy without expending a high amount of energy, so you won't see the same

that you should go off consuming a diet that is only composed of



impact from consuming these two types of foods. This doesn't mean

protein though, so don't let yourself think that, but by increasing the protein content higher in the diet you will experience greater fat loss results because of it. The second reason to include protein in your diet plan is because it's the nutrient that will help you retain your lean muscle mass. Any time you put yourself on a reduced calorie diet plan, you do have the chance of losing lean muscle mass, and it's that lean muscle mass that is going to serve to rev up your metabolism once again, helping you burn off more total calories each and every day. If you don't get enough protein on a daily basis, your chances of seeing this occur are going to be much larger. When on a fat loss diet, your protein requirements will actually go up higher than when you're not on that fat loss diet just to ensure that there is enough protein left over should the body happen to start using some for fuel purposes. Finally, the last reason to include more protein in your fat loss diet plan is because protein is the nutrient that will help to provide a high level of satiety. When you're eating more protein-based meals as opposed to carbohydrate based meals, you won't experience the blood sugar spike that you otherwise would and thus you will better be able to manage



your hunger.

Protein also takes a long time to digest in the body so by including more of it in your daily diet, you are going to prevent yourself from becoming ravenous between meals and heading straight to the pantry to see what goodies you can find. Those on higher protein based fat loss diets do find they have maximum dietary control and have a much easier time staying with their plan and seeing results in the long term. So now that you see how important protein is in the fat loss diet, let's have a main look at the sources to consume. Sources Of Protein When selecting your protein sources, since you are trying to keep your total calorie intake down, it's going to be important to choose only those that are of the leanest variety. You don't want to get a lot of 'taga-long' fats and carbs as those will just drive your calorie intake up higher and make it that much harder to lose body fat. The top sources of protein that you should be adding include: i. ii. iii. iv. Chicken Turkey breast (white meat)




Lean red meat

v. vi. vii. viii. ix. x. xi. xii. xiii.

Egg whites Whey protein powder Low-fat/fat-free cottage cheese Low-fat Greek yogurt Low-fat, low sugar yogurt Shrimp and other seafood White fish Salmon Tuna

*Note that having whole eggs once in a while is also a healthy choice but due to their higher fat and calorie content, you should choose egg whites more often for greater fat loss success. These will provide your body with the quality amino acids it requires in order to see best results from your plan. The last two options will also supply you with essential fatty acids, so that is an added benefit you'll get from them. Just keep in mind that both are slightly higher in total calorie count than the former options above them due to this added fat content so you'll want to keep the serving size in check and eat them slightly less frequently.


meal and snack you eat, you will be right on track to maximum success.


If you can consume one of these protein sources with each and every

Most people will do best consuming approximately one to one and a half grams of protein per pound of bodyweight each day so that's the target to aim for. If you take in fewer than that amount you will risk losing muscle mass and if you take in more, you're essentially just creating very expensive fuel for the body and may place a bit too much stress on the liver which could lead to health issues down the road. As long as you are currently in a healthy state however, bringing the protein up to the one and a half grams per pound mark will not cause any harm and will help to speed the process along. So now that you have your protein intake stet up, let's look at the next nutrient on the agenda, carbohydrates.

Getting Choosey About Your Carbs There's absolutely no question that if there's one nutrient that has caused the greatest amount of confusion amongst dieters, carbohydrates are it. With all the low carb diet plans out there, people everywhere believe that the real secret to fat loss is cutting out every single carb they can manage.

Can you successfully lose fat and keep carbohydrates in your diet plan?



But, is this really necessary?

You better believe it! The real secret is choosing the right carbs, eating them at the right times, and being sure to watch your portion sizes. If you do that, there's no reason why you have to miserably jump on the zero-carb bandwagon as well. Let's look at what you need to know. The Different Types Of Carbs The most important thing to remember when it comes to carbohydrates is that the type you are consuming is going to make a very huge difference on the results that you see. If you're consuming overly processed carbohydrates that have an ingredient list longer than a 7-year old's wish list for Christmas, you are going to be in for some trouble. These overly processed carbohydrates will cause the blood sugar levels to immediately jump right up and along with that, insulin will come rushing into your system. It's insulin's job to remove all this excess blood sugar floating around in the blood to get the levels back under control again. But, as it does this, those excess carbs have to go somewhere and unless you've just performed a very intense workout session, they're



going to get shuttled off to your fat stores – not quite the picture you had in mind, I would imagine. Plus, as this sugar rapidly gets removed from the blood, you'll then experience a very sharp decline in blood sugar levels, which then can just prompt you to reach for more, you guessed it, simple carbs once again. It's an ongoing cycle that will have you consuming far more calories than you had originally intended and will put a dent in your progress. Instead, you want to choose slower digesting carbohydrates that will not produce that blood sugar spike and will instead digest over a longer period of time. These will give you lasting energy that won't instantly get converted to body fat but rather will fuel your workout sessions. It must be mentioned at this point however that portion size will still matter. You must maintain an appropriate serving of carbohydrates so as to not drive your calorie intake up far too high as that will quickly cause weight gain to take place. Calories still are of absolute importance so the trick is choosing wisely and then eating the right amount.



So, which are the best carbohydrate choices to be consuming?

The trick here is to remember the 'single ingredient' rule. If a particular carbohydrate in question has just one ingredient listed on the label (or preferably, doesn't even have a label at all since it doesn't come in a package), those are the ones you want to choose.

Examples of this include:  Oats  Barley  Brown rice  Quinoa  Sweet potatoes  Berries  Apples  Oranges  Soybeans  Chickpeas  Pinto beans


 Kidney beans


 Navy beans

 Lima beans  Spinach  Broccoli  Cabbage  Mushrooms  Peppers  Onions  Asparagus  Tomatoes Other vegetables can also definitely be included here and will make for healthy additions to your daily diet however these are the ones that tend to pack in the most powerful nutritional punch. Given that vegetables are so low in calories as well, you're going to find that you can add virtually unlimited amounts of them to your meal plans (provided they are not cooked in high-calorie sauces or condiments) without it having any impact on your fat loss success. Vegetables are also very high in total fiber content, which will further help to boost the feeling of fullness that you get from your diet so that's another big reason to add them to each meal and snack you eat. The more vegetables you eat, the less hungry you'll be and the fewer


calories you will consume. All in all, having plenty of vegetables in your fat loss diet program is a win-win situation. This pretty much covers the carbohydrate choices that you should be turning to with your diet plan. By eliminating the rest of the carbs that are traditionally eaten that are much higher in total calories, higher in sugar, and higher in refined flour, you will see noticeable changes taking place on your body. Often simply eliminating these will be enough to really get things jump started so if there's one place you should begin making changes, this is where it would be. Adding The Carbohydrates To Your Diet Now that we've discussed sources, the next step is adding the carbohydrates to your diet plan. For the absolute best results, you should be aiming to include the more complex carbohydrate sources (all those listed above apart from fruit and vegetables) before or after the workout sessions, or in the meals that come immediately afterwards. This is when your body is more likely to put those carbohydrates to


to eat them at later stages in the day when you're more inactive, you


good use by directing them towards the muscle tissues. If you choose

just don't have that need for immediate fuel, therefore there is a higher chance that they may get converted into body fat stores. The meals later on in the day should be mostly focused around your protein sources along with vegetable based carbohydrates, with the odd piece of fruit added in if you require a sweet treat to satisfy a craving. Now let's move forward and discuss our final macronutrient that will make an appearance on your diet plan, dietary fat.

Focusing On Proper Fats While fats don't quite have the bad rap that carbs do right now in most people's mind, many still really avoid them because they think that if they eat fat, they will turn to fat. This isn't quite the case. The only instance where consumed dietary fat will convert to body fat is if you're taking in too many calories. In that situation there is an excess in calorie availability and since the body has to do something with all these added calories, it converts them into fat storage. Since on a fat loss diet plan you'll be consuming fewer calories from the start, you remove this problem from the picture.



It should be mentioned though that this is a big reason why also making sure your portion sizes of any fat you're eating are correct because if they aren't, then you will be adding those excess calories. Fat is also more calorie dense, gram for gram, compared to both protein and carbs as it contains nine calories versus four respectively, so if you do overcome, it will happen quite quickly. If you are sure to moderate your sizes though, then this shouldn't ever be a problem. When it comes to adding fat to your diet plan, the important thing is to choose only healthy sources. This includes monounsaturated and unsaturated fat as well as essential fatty acids. By selecting these over trans fats or saturated fat, you will really be keeping your health in mind as you work towards the goal of fat loss. Having too many trans fats or saturated fats in the diet can really set you up to experience disease in the long run, so it's vital that you're staying away from these as best as you possibly can. So which fats should you be consuming? The best options to choose more often include:  Salmon  Walnuts



 Flaxseeds and flaxseed oil  Olive oil  Sunflower and safflower oil  Almonds and other nuts  Natural nut butters  Seeds  Avocado Then the main facts that you should work to avoid include any that come from high fat meat products (apart from fish which contain the good fats), high fat dairy products, anything that has the term 'partially hydrogenated vegetable oil' on the ingredient listing, as well as butter, margarine, fried foods, and baked goods. Adding Fats To Your Diet When it comes to adding these fats to your diet, you should be focusing on having them in the later meals of the day where your carbohydrates are lower and keeping it to about a tablespoons worth of fats (or a small serving of nuts). This will help to keep those total calories in check and ensure that you don't begin putting on body fat.


One special thing to keep in mind is that you should avoid eating fats around the time when you are going to be working out as it's at this time that they will actually hinder rather than help you. Dietary fat consumed close to exercise will just slow down the delivery of the nutrients to the muscle cells and will then make it harder to give your body what it needs to keep up its energy level during the workout as well as promote a fast recovery. Fats are great for keeping your hunger levels down however since they also take a while to digest in the body so by pairing them with protein in your later meals, you should have no problem sticking with your fat loss diet plan. So there you have all the information that you need to know about creating a diet for success. You should aim to take in somewhere between 10 and 13 calories per pound of bodyweight each day to get fat loss started and divide these calories up over five or six meals and snacks throughout the day. This will be your best defense against fighting hunger and keeping your blood sugar levels steady.



Chapter 3
Should You Use HRT or Try Alternative Remedies? You may already know that menopausal symptoms are caused by your ovaries slowing their production of estrogen and progesterone. Your ovaries also produce testosterone and androgens that are now ebbing and flowing as well. When the levels of these four hormones fluctuate dramatically as they do during perimenopause, your body reacts in multiple ways.

As your estrogen levels rise and fall, your ovaries still try to produce eggs but sometimes fail to ovulate. When there is no


ovulation, no progesterone is produced at all, throwing the balance of

hormones off even further. One of the solutions physicians may offer is hormone replacement therapy (HRT). HRT provides the necessary hormones to help rebalance your hormone levels. It is recommended by some physicians to younger women who have had a complete hysterectomy, which throws their bodies into sudden menopause at an early age. It is suggested that HRT may provide some other benefits as well, including the prevention of bone loss. Unfortunately, HRT also increases the risk for serious health problems such as certain cancers, blood clots, heart disease or stroke, gallbladder issues, spotting between periods, and other difficulties. HRT is not recommended for women with cardiovascular disease, a history of uterine or breast cancer, blood clots, or liver disease. Discuss HRT or other forms or hormone replacement therapy with your doctor. After a little research, you may want to consider alternative methods of contending with your symptoms. Natural Alternatives to Hormone Replacement Therapy Herbal remedies are an option if you don’t like the idea of either natural or synthetic HRT. A qualified herbalist or naturopath can guide you to the best choices to lessen the symptoms you are experiencing. Some women report that black cohosh is particularly beneficial for


treating the discomforts of menopause and it is widely used in Europe. Black cohosh can be taken in tablet form, a tea infusion, or an extract. Another remedy that has helped a multitude of women deal with the symptoms of perimenopause and menopause is a natural supplement called Femestra. This is the only supplement that has been clinically proven to relieve hot flashes and night sweats, increase libido, and correct other common issues women face during this transition period. The main ingredient in Femestra’s menopause relief formula is Rice Bran Extract, an herbal extract that has been proven to ease many women’s menopausal symptoms safely and naturally. In fact, researchers in both the United States and Japan found that up to 90% of women who used Rice Bran Extract suffered far fewer episodes of hot flashes, night sweats, and other symptoms of menopause. Japanese women experience much fewer symptoms of menopause. Why? Because their diet is rich in this extract! An added bonus is that Femestra is encapsulated in a natural oil,


and reduce bloating associated with menopause. That helps limit that


Conjugated Linoleic Acid (CLA), that has been shown to burn body fat

“middle-aged spread” that so often accompanies the onset of menopause. Be sure to discuss the addition of any herbal medications, supplements, or medical foods you want to take with your medical provider.



Chapter 4
Other Ways to Make Your Passage Easier

When women enter menopause, it is often at a very busy time of their lives. Most of them are still raising children, working fulltime, helping care for elderly parents, or all of the above. Women’s lives are hectic enough at this stage without adding the discomforts of menopause into the mix. You just don’t have time to give in to menopause mayhem. They secret to surviving with your sanity intact is to reorganize your priorities and YOU should be at the top of that list. When you are tired and stressed you can’t perform at peak levels and are unable to provide optimum care for those who depend on you. You must make sure you take care of yourself first. Aromatherapy is one way you can pamper yourself while you’re contending with the stress of daily life combined with perimenopause. Use natural essential oils to create body sprays, bath oils, massage lotions, or other scented concoctions that relieve

symptoms and promote relaxation. Some of the best oil choices are


peppermint, lavender, clary sage, geranium, orange, sandalwood, or lime. Mist your body with peppermint oil diluted with water to cool down during a hot flash. Add 8-12 drops of orange and grapefruit oils to your bath and soak away stress and tension. Get your significant other to massage your body with a mixture of 17-28 drops of patchouli oil and Ylang Ylang in two tablespoons of almond or olive oil. His reward is an increase in your sex drive. Meditation is another method some women use successfully to combat symptoms of perimenopause. Researchers have found that even five minutes of daily meditation and deep breathing exercises can help relax muscles, ease hot flashes and night sweats, and make you feel calmer, more clearheaded, and less anxious and depressed. Laughter has been proven to decrease stress hormones, relax your muscles, lower blood sugar levels and blood pressure, and improve the appearance of your skin. It really is an excellent medicine. Make sure you find things to laugh about every day. If you can’t create your own chuckles, spend time with people whose sense of humor is contagious. Taking the time to improve your health and state of mind is not selfish. Think of it as a gift you are providing to the ones you love



because when you feel better and have a happier outlook on life, you are better prepared to help make their lives happier as well. You will be a better companion, parent, daughter, friend, and coworker, and, most importantly, a happier, healthier you, by providing yourself with the care and attention you need and deserve.



Chapter 5
Your Journey Can Lead to a Better Place

Contrary to what you may think, menopause is not the beginning of the end. It does not mean you are less of a woman, less desirable, or less loveable. Menopause is simply the transition to a new phase of your life. It’s the introduction to an era where you can stop worrying about getting pregnant, take more time for yourself, and try new experiences. It’s a time to stretch your wings and fly. There are many ways you can combat the difficulties that may accompany you on your journey through the menopause zone, including eating right, exercising, using herbal menopause remedies, and other tactics discussed here. The most important weapon you possess, however, is a healthy attitude about the junction you have reached in life. Make a resolution not to suffer unnecessarily, to take care of yourself, and to take joy in the best parts of your life. Relish in the company of friends and family, keep educating yourself, laugh well and laugh often. The truth is, your own attitude is your most valuable asset as you voyage through the menopause zone and emerge on the

other side even better than before.


For more tips and recommendations on how to deal with Menopause Naturally, join our sponsored Facebook community: Facebook.com/FemmeRenaissance !



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