Beyond Menopause uncovers the unique healthcare needs of postmenopausal women. It offers women integrative holistic approaches that bridge the gap between conventional medicine and systems of holistic healing. The book highlights integrative strategies in the context of common health conditions, including anxiety, fatigue, sleep disturbance, sexual health, weight concerns, bone health, and brain health. It provides information on the use of hormone therapy during the menopause transition. The book features clinical vignettes illustrating how individual women explore pathways to better health through shared decision-making with their health practitioners.
Women of postmenopausal age want to remain healthy, vital, and engaged, yet they are often overlooked in the healthcare system. In this phase of life, women need to create their own integrative path to wellness. Beyond Menopause shows women how to prime their voice for self-advocacy and establish collaborative relationships with their health practitioners. Women are advised to create an adaptable network of practitioners to accommodate changing needs—their own “web of wellness.”
Beyond Menopause brings a fresh perspective to the mental, physical, and spiritual elements of holistic living. From the distinct vantage points of medicine and neuroscience, the authors guide women toward new pathways to optimal health and well-being.
Author(s): Carolyn Torkelson, Catherine Marienau
Publisher: CRC Press
Year: 2022
Language: English
Pages: 213
City: Boca Raton
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
