LEADER 10062nam 2200481 450 001 9910157428403321 005 20210209222939.0 010 $a0-7171-6973-1 035 $a(CKB)3820000000018935 035 $a(MiAaPQ)EBC5286563 035 $a(Au-PeEL)EBL5286563 035 $a(CaPaEBR)ebr11634707 035 $a(OCoLC)1066195083 035 $a(EXLCZ)993820000000018935 100 $a20160512h20162016 uy 0 101 0 $aeng 135 $aurcnu|||||||| 181 $2rdacontent 182 $2rdamedia 183 $2rdacarrier 200 10$aYour middle years ;$elove them. live them. own them /$fPaula Mee, Kate O'Brien 210 1$aDublin, Ireland :$cGill Books,$d2016. 210 4$dİ2016 215 $a1 online resource (222 pages) 311 $a0-7171-6975-8 320 $aIncludes bibliographical references. 327 $aCover -- Title Page -- Author photo -- Dedication -- Acknowledgements -- Contents -- Introduction -- CHAPTER 1. FACTS -- The symptoms of menopause -- Your hormones -- What are hormones? -- Oestrogen -- Progesterone -- Androgens -- Cortisol -- Insulin -- Leptin -- Ghrelin -- Dopamine -- Hormone therapy -- Is it worth it? -- What's the alternative? -- CHAPTER 2. FOOD -- More or less? Your changing nutrient needs -- Top meno-foods -- Eggs -- Seeds -- Quinoa -- Legumes -- Beans -- Peas -- Lentils -- Greek yogurt -- Kefir -- Nuts -- Sea vegetables -- Expert opinion: Sea vegetables -- Our essential nutrient needs -- Plant and animal proteins -- Iron -- Calcium -- Vitamin D -- Vitamins B12 and B2 -- Omega-3 fatty acids -- Selenium, zinc and iodine -- How much should we be eating? -- Fruit and vegetables -- Bread, cereals and potatoes -- Milk and dairy products -- Protein-rich foods -- Essential fats and oils -- Managing your symptoms through diet -- Hot flushes and night sweats -- Isoflavone supplements -- Isoflavone-rich food -- Gastrointestinal changes -- Irritable Bowel Syndrome (IBS) -- Cravings -- Dehydration -- Alcohol -- CHAPTER 3. WEIGHT -- Is weight gain inextricably linked with menopause? -- Is it just hormones or are there other contributing factors? -- What about your genes? -- The importance of sleep -- A natural deceleration in metabolic rates -- The science bit -- Taking control of your weight and health -- Think health, not weight -- Fat analysis -- Want to lose weight? Change your behaviour -- Are you motivated and ready? -- Are you prepared to put the work in? -- Make your thoughts count -- The power of positive thinking -- What is the effect of thinking the way you do? -- Don't give up before you even start. -- Don't condemn yourself. -- Look at your strengths. -- Don't expect to be perfect. -- Change is difficult, but not impossible. 327 $aWhat could others do to help? -- What if you are hungry all the time? -- Tactics to help -- Obstacles to get your mind around -- Rewrite the rules -- Which approach should you take? -- Choose the right diet for you -- Three mindsets -- Expert opinion: Dressing slimmer -- Measuring success -- What to eat -- Paula's weight loss tips -- 1500-calorie meal plan -- CHAPTER 4. BONES -- Factors outside your control -- The importance of calcium -- Other food sources to top up your calcium levels -- What if you are lactose intolerant? -- What about calcium supplements? -- What if you are already taking calcium supplements? -- Vitamin D -- Why is vitamin D important for health? -- Recommended intake of vitamin D -- Food sources of vitamin D -- Vitamin D supplements -- Meeting your daily needs -- Sample meal plan containing adequate calcium and vitamin D -- DEXA scan -- Treatment plan -- Food sources of bone-friendly vitamins -- Things to avoid for good bone health -- CHAPTER 5. IMMUNITY -- Your gut -- Good bacteria in food -- Feeding your gut bacteria -- Supporting your immune system -- Vitamin D -- Selenium -- Probiotics -- Zinc -- Vitamins A, C and E -- Omega-3 fats -- Weight -- Fighting fatigue -- The immune-friendly diet -- Red and processed meat -- Flaxseeds -- Lycopene -- Immune-supporting meal plan -- Autoimmune disease -- CHAPTER 6. HEART -- Healthy cholesterol levels -- Cholesterol in food -- Unsaturated fats -- Trans fats -- Weighty issues -- How cholesterol is lowered -- Functional foods -- What about? -- Managing high triglycerides -- Blood pressure -- How to lower blood pressure -- DASH -- Reducing salt -- Salt substitutes -- How much salt is in your food? -- Shaking the salt habit -- Supplements for heart health -- Caffeine -- Weight -- Paula's pick of heart-friendly foods -- Avocado -- Nuts and seeds -- Olive and rapeseed oils -- Coconut oil. 327 $aCamelina oil -- Bananas -- Alcohol -- Oily fish -- The Mediterranean diet -- Should you cut out dairy altogether? -- What spread should you use? -- Does low-fat mean high sugar? -- CHAPTER 7. COMPLEMENTARY THERAPIES -- Some herbal helpers -- Black cohosh (Cimicifuga racemosa) -- Dong quai (Angelica sinesis) -- Chaste tree berries (Vitex agnus-castus) -- Sage (Salvia officinalis) -- Red clover (Trifolium pratense) -- The Chinese way - Traditional Chinese Medicine (TCM) -- Chinese herbal medicine -- Chinese therapies -- Acupuncture -- Moxibusition -- Cupping -- Tui na -- Expert opinion: The Indian Way - Ayurveda -- Ayurvedic consultation -- The wise woman -- Ayurvedic herbal therapy -- Shatavari (Asparagus racemosos) -- Ajwain (Carom seed) -- Fennel (Foeniculum vulgare) -- Turmeric (Curcuma longa) -- Renewing life's lustre -- Movement -- Breath -- Breath of life -- Alternate nostril breathing (Nadi shodhana) -- Breath of balance -- Massage -- Mind power: Visualisation -- Expert opinion: Natural supplements -- Supplements for menopause symptoms -- Hot flushes and other menopausal concerns -- Vaginal dryness -- Anxiety and stress -- Beyond menopause -- Multivitamins and minerals -- Krill oil -- Astaxanthin -- Probiotics -- Vitamin D -- CHAPTER 8. BEAUTY -- The biology -- Making your skin work for you -- Cleanse -- Exfoliation -- Tone -- Nourish -- Creams -- Serums -- Masks -- Face oils -- Using face oils -- Your bathroom shelf -- Dry skin -- Oily skin -- Sensitive skin -- Safe sun -- Sunscreen -- Facial massage -- Care of the eye area -- Care of the neck -- Expert opinion: Taking care of your skin -- Dr Rosemary Coleman's top skincare tips -- Cosmetic procedures -- ActiveFX Fractionated Laser Skin Resurfacing -- Chemical peels -- Cosmelan -- Fraxel fractional laser resurfacing -- Intense Pulsed Light (IPL) -- Jet Hydration Therapy (JHT). 327 $aMicrodermabrasion -- Ultherapy -- Vein Gogh Therapy -- Viora Reaction -- YAG Laser -- Botulinum toxin (Botox/Dysport) -- Soft tissue fillers -- What to choose? -- Hair care -- Keep your hair looking its very best -- Body care -- Cellulite -- Body scrubs and body brushing -- Make-up -- Tips for make-up perfection -- Expert opinion: Perfume -- CHAPTER 9. MOVEMENT -- Getting started -- Yoga -- Resistance exercise -- Recovery nutrition -- More reasons to move -- CHAPTER 10. MINDSPACE -- Meditation -- Stressful situations -- Expert opinion: Mindfulness -- Mindfulness practices -- Mindful moments 1: Being present (<1 minute) -- Mindful moments 2: Anchoring attention on the breath (10 minutes+) -- Meditation -- Mindful moments 3: Self-compassion break -- Meditation -- Strategies for coping with life's challenges -- Engage fully with the challenge -- Pause and take a deep breath -- Learn to sit with yourself -- ... or sit with a professional -- Find your tribe -- Re-engage with the cycle of life -- Give up control -- Mindful meditation apps -- CHAPTER 11. SLEEP -- Sleep stages -- Circadian rhythms -- How much sleep is enough? -- Sleep strategies -- Get some natural sunlight -- Exercise -- Create a routine -- Switch off -- Cut out stimulants -- Do mindfulness meditations -- Sleep apps -- Let go -- Apply the quarter-of-an-hour rule -- Set the scene -- Listen to soothing sounds -- Be thankful -- Breathe -- Paula's tips for getting more zzzzzzz -- CHAPTER 12. SEX -- Complete lack of interest in sex? -- The main cause of languishing libidos -- Vaginal dryness -- Expert opinion: The three golden rules -- 1. Lubrication -- Why do you need lube? -- Tips for all lube users -- Organic or non-organic? -- Popular natural lubes -- Artificial oil-based lubes -- Silicone-based lubes -- Water-based lubes -- 2. Masturbation, self-pleasure or self-love -- Self-exam -- Fantasise. 327 $aToys -- 3. Communication -- Say it loud -- Slow down -- RECIPES -- Prannie Rhatigan's super green smoothie -- Berry good smoothie -- Breakfast berries with Greek yogurt and milled seeds -- Poached eggs on a bed of spinach -- Red lentil and tomato soup -- Scrambled egg muffin -- Crushed broad bean and mint bruschetta -- Creamy guacamole -- Beetroot and apple soup -- Carrot and ginger soup -- Courgette and spinach soup -- Minestrone soup -- Broccoli, cherry tomato and feta salad -- Smoked salmon and cream cheese wrap -- Marinated fig and mozzarella salad -- Butternut squash salad -- Smoked trout and pea pasta -- Chicken biryani -- Prawn creole -- Oriental prawn noodle salad -- ABC salad -- Basic puy lentil salad -- Broccoli, carrot and mixed seed salad -- Mango and avocado salad with chicken -- Spicy Indian fish bake -- Seabass with fennel and wild rice -- Greek meatballs with tomato sauce -- Chicken and puy lentil one pot -- Puy lentil Shepherd's pie -- Chicken tagine -- Red pepper Chinese scallops -- Spicy chicken and bean wrap -- Moroccan lamb with apricots, almonds and mint -- Warm chicken salad -- Prannie Rhatigan's fig and walnut dulse chocolate truffles -- Contributors -- References and Further Reading -- Copyright -- About the authors -- About Gill Books. 606 $aMiddle-aged women$vLife skills guides 615 0$aMiddle-aged women 676 $a646.700844 700 $aMee$b Paula$01079667 702 $aO'Brien$b Kate 801 0$bMiAaPQ 801 1$bMiAaPQ 801 2$bMiAaPQ 906 $aBOOK 912 $a9910157428403321 996 $aYour middle years$92592323 997 $aUNINA LEADER 02569nam 22005414a 450 001 9910959956803321 005 20251017110104.0 010 $a9780309172196 010 $a0309172195 010 $a9780309516365 010 $a0309516366 035 $a(CKB)110986584753008 035 $a(MiAaPQ)EBC3375372 035 $a(Au-PeEL)EBL3375372 035 $a(CaPaEBR)ebr10038645 035 $a(OCoLC)923255852 035 $a(Perlego)4734849 035 $a(DNLM)959626 035 $a(EXLCZ)99110986584753008 100 $a20000308d2000 uy 0 101 0 $aeng 135 $aurcn||||||||| 181 $ctxt$2rdacontent 182 $cc$2rdamedia 183 $acr$2rdacarrier 200 04$aThe aging mind $eopportunities in cognitive research /$fCommittee on Future Directions for Cognitive Research on Aging ; Paul C. Stern and Laura L. Carstensen, editors 205 $a1st ed. 210 $aWashington, D.C. $cNational Academy Press$dc2000 215 $axii, 271 p. $cill 311 08$a9780309069403 311 08$a0309069408 320 $aIncludes bibliographical references and index. 327 $aFront Matter -- Contents -- Preface -- Executive Summary -- 1 Understanding the Aging Mind -- 2 Neural Health -- 3 Cognition in Context -- 4 Structure of the Aging Mind -- 5 Implementation -- References -- A Age-Related Shifts in Neural Circuit Characteristics and Their Impact on Age-Related Cognitive Impairments -- B Homeostatic Processes in Brain Aging: The Role of Apoptosis, Inflammation, and Oxidative Stress in Regulating Healthy Neural Circuitry in the Aging Brain -- C The Bearable Lightness of Aging: Judgment and Decision Processes in Older Adults -- D Cognitive Aging and Adaptive Technologies -- E Health Effects on Cognitive Aging -- F Cultural Variations in Cognition: Implications for Aging Research -- G Functional Magnetic Resonance Imaging of the Brain in Nonhuman Primates: A Prospectus for Research on Aging -- H Biographical Sketches -- Index. 606 $aCognition$xAge factors 606 $aAbility, Influence of age on 615 0$aCognition$xAge factors. 615 0$aAbility, Influence of age on. 676 $a155.67/13 701 $aStern$b Paul C.$f1944-$01609213 701 $aCarstensen$b Laura L$0990352 712 02$aNational Research Council (U.S.).$bCommittee on Future Directions for Cognitive Research on Aging. 801 0$bMiAaPQ 801 1$bMiAaPQ 801 2$bMiAaPQ 906 $aBOOK 912 $a9910959956803321 996 $aThe aging mind$94352917 997 $aUNINA