preface
Can't help it because it's menopause? Don't put up with it any longer!
Roadmap before and after the end of the war

Chapter 1

Let's find out before the contraction!
Menopause A to Z

Understand the differences between menopause, menopausal symptoms, menopausal disorders, and perimenopause.
If you have these symptoms after your 40s, it may be the beginning of menopause.
Two female hormones that work in exquisite harmony
Estrogen to prepare for pregnancy, progesterone to sustain pregnancy
It is important to distinguish it from other diseases.
Determine your condition by quantifying it with the Menopause Index.
Ovarian function ends after 40 years, and after that, the organs exist quietly.
Role in helping femininity and youth
Let's check female hormone levels
As menopause approaches, various symptoms come at once.
Hypothalamic disruption in the brain can cause a variety of problems.
Menopausal depression is treated by an obstetrician/gynecologist.
The risk of developing diseases increases with decreasing estrogen.
Beware of symptoms similar to menopause! Don't miss a serious illness.
Estrogen deficiency, which is deeply involved in arteriosclerosis
Signs of bone loss come surprisingly quickly.
Hair problems increase rapidly due to estrogen decline
Combining exercise and healthcare with a focus on self-care.
COLUMN 1 Let's live a life where estrogen secretion never stops

Chapter 2

Self-care for menopausal disorders
How to regulate your eating and sleeping habits

First of all, it is basic to eat three meals a day.
Eating soy products can help you make your own estrogen-like compounds.
Convenient intake of active ingredients with one pack of natto a day
People who like beans have milder menopausal symptoms.
It is especially effective for facial flushing and stiff shoulders.
Prevents bone loss, improves sugar metabolism, and is also effective in preventing hair loss.
Improving sleep can also improve menopausal symptoms.
Regulates sleep and promotes the secretion of growth hormones
Why Lack of Sleep Makes You More Likely to Get Sick
Fight obesity with quality sleep! Develop a body type that makes it easier to lose weight.
Produces melatonin for the night and improves sleep quality
Self-care for quality sleep
COLUMN 2: Can You Make Equol? How to Get Tested for Equol

Chapter 3

Regulates the autonomic nervous system and strengthens the pelvic floor muscles
Simple yoga

Let's train our pelvic floor muscles starting from menopause.
Just 5 minutes a day! Strengthen your weakened muscles and autonomic nervous system.
Increases blood flow throughout the body | Butterfly Pose
Regulates the Autonomic Nervous System | Cobra Pose
Stimulates blood flow around the pelvis | Crescent Moon Pose
Strengthen your pelvic floor muscles directly | Frog Pose
Strengthening Your Pelvic Floor with the Transverse Abdominis | Jet Up Pose
Strengthening Your Pelvic Floor Through Multifidus | Locust Pose
Strengthening Your Pelvic Floor Through the Pectoralis Major | Bridge Pose
Strengthens the core and improves balance | Bird Dog Pose
Strengthening Your Pelvic Floor with the Adductors | Dolphin Tree
Osteoporosis Prevention | Heel Lifts
COLUMN3 Discomfort in the fingers due to decreased estrogen

Chapter 4

How to Use an Obstetrician/Gynecologist Wisely
HRT and herbal medicine

If you want to treat menopausal symptoms right away, go to an obstetrician/gynecologist!
An "aggressive treatment" that safely replenishes deficient female hormones.
Effective in maintaining facial flushing and bone mass, and also has anti-aging effects
Protect your body from lifestyle diseases that can easily occur as you age.
Be sure to check your medical history and pre-existing conditions in advance.
After understanding the characteristics of the prescription drug, choose a method that is easy to continue.
Safely continues while preventing thrombosis
Two dosing regimens to choose from for bleeding control
Shorten the estrogen withdrawal period with HRT
With regular checkups and health management, it can last a lifetime.
Recent research reveals a link to cancer
As a rule, low-dose pills are not used for menopause treatment.
If you are premenopausal, you can also insert a contraceptive system into the uterus.
Oriental medicine treatment that gently improves mental discomfort according to the patient's constitution

Chapter 5

Protects the body from diseases that are easy to catch
Cancer and lifestyle diseases in women

Obesity rates surge after age 50! Preventing obesity and detecting it early are key.
A familiar cancer that anyone can get
Postmenopausal incidence peaks! A tricky cancer with no noticeable symptoms.
How to treat uterine fibroids, adenomyosis, and endometriosis
Prevents diabetes and keeps blood vessels healthy throughout the body
Prevents dyslipidemia and protects the body from arteriosclerosis
High blood pressure increases rapidly after the age of 50, and is accompanied by headaches and dizziness.
COLUMN 4 Vaginal moisturizer that restores moisture and relieves sexual intercourse

Chapter 6

Life-Changing! How to Prepare After Menopause
Postmenopausal Life Tips

From the period protected by estrogen to a new stage
GSM surges after menopause
Treatment of urinary incontinence and frequent urination that limits daily activities
Don't leave it as is, take measures within a light range
Let's walk intermittently, aiming for 8,000 steps a day.

Conclusion
Cheerful and energetic! How to age better

Everything you need to know about menopause, starting in your 40s!

No more fear of menopause!
Medical information including diet, sleep, exercise, and hormone therapy
The Perfect Manual for Wan-gyeong, kindly explained by a specialist

There is an increasing number of women who are contemplating life and want to live a new life.

This book provides answers to your questions about menopause.
This is a great guide that explains everything in great detail.

If you want to spend your 40s and 50s more energetically, I recommend reading this.

(Edited by Jeong Moon-young, obstetrician and gynecologist)

01.
Solve all your anxieties and doubts at once! All about menopause

“Isn’t it because of menopause?”

It's a common, teasing joke about middle-aged women.
The term 'menopause' is often used in a negative sense rather than with serious meaning or accurate information.
Most people don't know exactly what menopause is, when it starts, or how to deal with the uncomfortable symptoms.
Only fragmentary information is circulated, not only in books but also on television and the internet. "Menopause Textbook," a book that provides everything you need to know about menopause, has been published.
The author is Miho Takao, an obstetrician and gynecologist who is also active as a sports doctor and yoga doctor.
In Korea, it was supervised by Dr. Jeong Moon-young, director of Apple Obstetrics and Gynecology.


Before the 1940s, life expectancy was considered to be over before menopause, so 'menopause' began to receive attention only about 20 years ago.
But now, the average life expectancy of women has exceeded 80 years, and we are now in the era of 100 years.
Unlike in the past, women have to live for nearly 50 years after menopause without the benefit of female hormones.
Many women have lived for 50 years without thinking about others more than themselves.
A state of exhaustion, both physically and mentally.
Now that I'm trying to catch my breath, menopause is coming.
If you want to live a long and healthy life after menopause, learn the 'Tips for Managing Menopause Wisely'.


02.
Menopausal symptoms to know before menopause

Menopause refers to the 10 years before and after menopause.
For example, if you have menopause at age 50, you can consider the period from age 45 to 55 as menopause.
The 40s are a major turning point in a woman's life.
Starting around age 45, female hormones begin to decline rapidly, causing a variety of symptoms.
Fever, facial flushing, headache, stiff shoulders, stiff neck, joint pain, stiff fingers, back pain, freckles, wrinkles, gray hair, hair loss, urinary incontinence, frequent urination…
Along with these physical changes, people may also struggle with mood disorders such as irritability, nervousness, depression, and insomnia.
Women in their 40s are prone to environmental changes in their family, work, etc., which can be a major factor in causing menopausal symptoms.
The 3 to 4 years before and after menopause are the most uncomfortable periods, and from around age 55, the risk of bone loss and various lifestyle-related diseases increases.

Menopause is a time for slow reflection and rethinking your life! It's important to carefully examine your body and proactively address it.
The "Menopause Textbook" provides a checklist of menopausal symptoms along with explanations of menopausal symptoms, and also provides detailed explanations on how to distinguish it from other diseases, how to diagnose menopause, and how to prevent thrombosis and osteoporosis.

03.
Menopause Self-Care Tips: From Diet to Sleep to Exercise

One thing you must do to manage menopausal symptoms is to check your lifestyle habits.
First, a balanced diet with sufficient protein and dietary fiber is essential.
Active consumption of soy products can produce compounds similar to estrogen.
People who like soybeans, such as tofu, natto, soy milk, and soybean powder, also have milder menopausal symptoms.
Second, securing quality sleep is paramount! We explain why sleep deprivation can lead to illness and weight gain, and also provide tips for improving your sleep quality.
Third, moderate exercise is essential for maintaining good health.
I recommend yoga, which regulates the autonomic nervous system and strengthens the pelvic floor muscles, and walking 8,000 steps a day.
"Menopause Textbook" provides illustrations and explanations of 10 simple yoga poses that can be done in about 5 minutes a day.
It is great for strengthening the pelvic floor muscles, which weaken with age, and preventing a bulging belly and sagging buttocks.


04.
How to Use Obstetrics and Gynecology Wisely

Once you reach your 40s, it is recommended to see an obstetrician/gynecologist.
If your menstrual cycle becomes irregular and you are experiencing menopausal symptoms, consult a gynecologist first.
Most of the uncomfortable symptoms of menopause occur because the ovaries cannot produce estrogen.
This book discusses hormone replacement therapy, which physically supplements estrogen.
Hormone replacement therapy is not only helpful in alleviating menopausal symptoms, but also in managing many of the symptoms of aging that come after menopause, as well as lifestyle-related diseases such as high blood pressure, diabetes, arthritis, and obesity.
It provides criteria for who can receive hormone replacement therapy and who needs caution, and also provides various treatment cases, so it would be good to apply it to my case.
He also expressed his opinion on the most concerning issue, the 'correlation with cancer'.


05.
I'll also tell you how to prepare for after menopause.

The final chapter contains information about uterine, breast, and ovarian cancers, which any menopausal woman can develop.
We also explain the three major benign diseases that occur around the uterus: uterine fibroids, adenomyosis, and endometriosis.
Additionally, we provide information on eating habits and self-care methods to prevent diabetes, dyslipidemia, arteriosclerosis, obesity, and high blood pressure.
Menopause is a period of preparation for living without estrogen in the future.
After the age of 50, your efforts and daily accumulation are directly reflected in your health.
Author Dr. Miho Takao urges those who wish to handle their own affairs until the end to live and cope positively after menopause.
What you eat, how you move your body, and how you sleep all come together to determine your 'future self.'
I hope that 『Menopause Textbook』 will provide an opportunity for menopausal women who have been living busy lives to reexamine their lives.