Before The Change电子书

Dedication

Preface to the New Edition

Contents

Foreword

Part 1: Alleviating Symptoms

1: Peri-what?

PMS or Perimenopause?

Quiz: Are You in Perimenopause?

At What Age Will You Reach Menopause?

Which Hormones?

First, Do No Harm

In This Book

2: Ann Louise’s All-Star Peri Zappers

Hormonal Imbalance

Liz

My Background

Meet the Peri Zappers

Finding Zappers

3: Curbing Carbs: The Perimenopause Solution for Weight Gain, Munchies, and Short Attention Span

Diane

Carbohydrates and Blood Sugar

Glycemic Index

Insulin Resistance and Other Disorders

Fiber

4: Hormone-Friendly Proteins and Fats: Improving Sleep, Memory, Skin Tone, and Hair Tone

Alice

Proteins

Jessica

Fats

Eicosanoids

A Balanced Diet

5: Healing Oils: Lose Weight, Up Your Mood, and Lower Your Blood Pressure

Prostaglandins

Healing Benefits for Women

Food Sources of Omega Fatty Acids

Omega-3/EPA Food Sources

Omega-6/GLA Food Sources

Flaxseed Oil

Peri Zapper #1

Black Currant Seed Oil

Peri Zapper #2

Olive Oil

The Woman’s Oil

6: Vitamins and Minerals: Zapping Anxiety, Insomnia, Bloating, Nervousness, and Irritability

Peri Zapper #3

Michelle

Vitamin B6

Vitamin E

Iron

Zinc-Copper Imbalance

Peri Zapper #4

Corinne

Magnesium-Calcium Imbalance

Rejuvex

Tissue Mineral Analysis

7: Natural Hormone Cream: Fighting Fatigue, Listless Libido, Irregular Periods, and Osteoporosis

The Menstrual Cycle

Benefits of Progesterone

Jackie

Natural Progesterone vs. Synthetic Progestin

Dorothy

Purchasing and Applying a Cream

Peri Zapper #5

8: Making Exercise More Fun

Lightening Up on Exercise

Cheryl

Vigorous Walking

Peri Zapper #6

Janice

Exercises to Prevent Osteoporosis

9: Taking the Distress Out of Stress

Stress as a Three-Step Process

Peri Zapper #7

Hormones and Stress

Nutrients for the Adrenal Glands

Peri Zapper #8

DHEA and Pregnenolone

Hypothyroidism

10: Estrogen, Phytoestrogens, and Bioflavonoids: Zapping Hot Flashes, Night Sweats, and Depression

About Estrogen

Margaret

Along Came Soy

Peri Zapper #9

Is It Hot in Here?

So Long, Soy … Hello, Hesperidin

11: Safe Estrogen Replacement Therapy: More Help for Hot Flashes, Insomnia, and Depression

Hormone Replacement Therapy

Premarin and Provera

More Writing on the Wall

Differences Between Estrogen and Premarin

Does Premarin Alone Cause Breast Cancer?

So?

Cate

Having Your Hormone Levels Measured

Peri Zapper #10

Estriol

Some Final Questions … and Answers

12: Natural Quick Fixes for Perimenopause Symptoms

All-Purpose

Anxiety

Breast Tenderness

Cramps

Craving for Sweet Foods

Depression

Fatigue

Fuzzy Thinking

Headaches

Hot Flashes

Insomnia

Irritability

Joint Pain

Mood Swings

Periods-Heavy Bleeding

Periods-Irregular

Periods-Painful

Vaginal Dryness

Water Retention

Yeast Infection

If You Are Facing Surgery …

Part 2: The Changing Diet

13: Pure Water and Food: Why Nothing Else Will Do

How Pure Is Your Water?

Treating Water at Home

In Search of Untainted Food

Treating Foods with a Clorox Bath

Finding Quality Flaxseed Products

Selecting the Best Fish Oil

14: The Changing Diet Plan

Carbohydrates

Fruits and Vegetables

Fats

Proteins

Sugar and Spice and Everything Nice

Beverages

The Changing Diet Sample Menu Plan

The Changing Diet Serving Portions

15: Personalizing Your Changing Diet

Metabolic Rate

Blood Type

Ancestry

16: Roundup: The All-Star Peri Zappers at a Glance

Selected References

Resources

Appendix: Health Pharmacies

Pure Water and Food Resources

Recommended Reading

Index

Acknowledgments

Also by Ann Louise Gittleman, PH.D., C.N.S.

Copyright

About the Publisher