Maryon Stewart - The Natural Menopause Plan: Over the Symptoms with Diet, Supplements, Exercise and More Than 90 Recipes

How to overcome the symptons
with diet, supplements, exercise
and more than 90 recipes

MARYON STEWART

To Rosa, Sue and Phoebe my mother, sister and daughter with gratitude for your constant support and inspiration

First published in the UK and USA in 2011 by Duncan Baird Publishers Ltd

This edition published in the UK and USA in 2017 by
Nourish, an imprint of Watkins Media Limited
19 Cecil Court
London WC2N 4EZ

Copyright Watkins Media Limited 2011, 2017 Text copyright Maryon Stewart 2011, 2017 Photography copyright Watkins Media Limited 2011, 2017

The right of Maryon Stewart to be identified as the Author of this text has been asserted in accordance with the Copyright, Designs and Patents Act of 1988.

All rights reserved. No part of this book may be reproduced in any form or by any electronic or mechanical means, including information storage and retrieval systems, without permission in writing from the publisher, except by a reviewer who may quote brief passages in a review.

Managing Editor: Grace Cheetham Editor: Kesta Desmond Design: Georgina Hewitt & Karen Smith Commissioned photography: William Lingwood Food Stylist: Lucy McKelvie Prop Stylist: Wei Tang

A CIP record for this book is available from the British Library

ISBN: 978 1 84899 330 3

10 9 8 7 6 5 4 3 2 1

Typeset in Brandon Grotesque and MrsEaves Colour reproduction by XY Digital Printed in China

Publishers note
While every care has been taken in compiling the recipes for this book, Watkins Media Limited, or any other persons who have been involved in working on this publication, cannot accept responsibility for any errors or omissions, inadvertent or not, that may be found in the recipes or text, nor for any problems that may arise as a result of preparing one of these recipes. If you are pregnant or breastfeeding or have any special dietary requirements or medical conditions, it is advisable to consult a medical professional before following any of the recipes contained in this book.

Notes on the recipes
Unless otherwise stated: Use medium (US large) organic or free-range eggs Use fresh herbs, spices and chillies Use granulated sugar (Americans can use ordinary granulated sugar when caster sugar is specified) Do not mix metric, imperial and US cup measurements: 1 tsp = 5ml 1 tbsp = 15ml 1 cup = 240ml

nourishbooks.com

You may be nearing the menopause, you may have already reached it, or you may even be coming out the other end and wondering how to protect your heart, bones and memory in the long term. You probably dont know which way to turn, as there is so much conflicting advice out there. Should you just put up with the symptoms? Should you go on hormone replacement therapy (HRT) although you dont particularly want to? Or should you try some of the many natural and herbal supplements available and, if so, which ones? And what if youre already taking HRT should you carry on or should you come off because of the long-term implications?

You have every reason to be confused. The newspapers and media, not to mention doctors and nurses, are full of advice on the best ways to approach this important stage in your life, yet they dont always agree with each other and many of the options offered are not even vaguely scientifically based.

The most popular treatment for menopausal symptoms over the past 20 years has been HRT. However, several major international HRT studies have now been aborted owing to the increased risk of serious medical conditions for participants, such as heart disease, stroke, thrombosis, breast cancer and ovarian cancer. Understandably, many women are now looking for an alternative treatment to HRT.

The Natural Menopause Plan is a scientifically based, natural, proven alternative to hormone replacement therapy. Over the past 20 years, we at the Natural Health Advisory Service (NHAS) have pioneered this simple, workable and enjoyable plan to help alleviate your symptoms during the years leading up to your last period and beyond. The plan is based on sound research and extensive clinical practice, and the success rate, within a matter of months, astounds most of our patients and is a constant source of satisfaction for our dedicated team of health professionals.

Many years of working with women at the NHAS (and carrying out research projects to measure levels of nutrients in women at different life stages) has led me to realize that falling levels of estrogen are not the only trigger of menopausal symptoms. There are other things to blame.

Factors such as diet and lifestyle play a part. Pregnancy, breastfeeding and physical and mental stress also take their toll on our wellbeing. Levels of some nutrients drop naturally as we age. Taking all this into account, its not surprising that by the time many women reach the menopause, they are firing on two cylinders instead of four. As a result, if they are not in a good nutritional or physiological state, their menopausal symptoms and long-term health prospects are likely to be more severe.

Once we realize that menopausal symptoms are not all to do with falling levels of estrogen, and that other physical and mental factors are involved, it follows that any successful programme must address all three areas. So its no coincidence that our Natural Menopause Plan encompasses all these factors with consistently fantastic results. A recent survey showed that more than 91 percent of women who followed our plan felt that their estrogen withdrawal symptoms were under control within five months, and their physical and mental symptoms significantly improved too.

The trick is to find the right approach for you, one which allows you to control your symptoms, rather than allowing them to control you. This is where the Natural Menopause Plan can really help you. In Part 1, I explain how you can adapt your diet and lifestyle to address your menopausal symptoms and to ensure the long-term health of your heart, bones and other body systems. As you read Part 1, make a note of the specific supplements, foods, nutrients, therapies and lifestyle changes that address your particular symptoms and health issues. Part 2 of the book is devoted to a wide selection of delicious recipes these are specifically designed to help you move toward a diet rich in phytoestrogens.

As you start following the Natural Menopause Plan diet, try using my phyto-rich menu plans (see ), so if you need to top up your levels of a particular vitamin, mineral or essential fatty acid, youll know exactly what to eat. I hope that within weeks of beginning the Natural Menopause Plan, youll notice your symptoms abating and a new level of vitality emerging. Start by turning the page to read some inspiring stories from women who have already tried the plan.

I was taken by surprise by my menopausal symptoms and I admit it was somewhat of a shock to have reached that stage in my life. I found myself suddenly suffering appalling anxiety, I became easily wound up about very small things and was left feeling desperately tired as a result of my sleep being disrupted by the night sweats. When I had a hot flush while I was working, I couldnt concentrate on what my director was saying, which I found both disconcerting and embarrassing. Maryon was recommended by a friend in whom I confided and thankfully it was only three or four weeks after seeing her that I started feeling better. I cut out caffeine and used decaffeinated drinks and cut back on alcohol as every time I had a glass of wine I began flushing. I used soy milk and yogurt instead of dairy and that was a huge help, too. Plus I took the supplements Fema 45+, Promensil and high-strength fish oils, and made sure I did regular exercise. I hurt my back shortly after starting Maryons programme, so I had some acupuncture which definitely helped as well. I feel 500 percent better now. Im more energetic, I havent got any of the symptoms and I feel like a completely different person, which is truly wonderful.