Integrative Menopause MD's Book Recommendations

Women frequently request book recommendations from each other, and it is no wonder why!  We read books to explore diverse perspectives, expand our knowledge and gain the wisdom of countless authors. Here is a rather short list curated just for you!  I am sure that I will continue to add to this list as I remember a more niche book, a forgotten favorite, or when I read a new book that I find both enjoyable and useful.

Let me take just a second to encourage you to read a little bit each day. If you are not a reader, just set a timer for 10 or 15 minutes.  Pick 2 very different books and start with one. If you lose interest or the book doesn’t fit your mood then switch to the other one. Don’t hesitate to annotate or take notes (not in the book, of course, if you checked it out from the library:).  Stop reading when the timer goes off.  If you stop, you will actually be more likely to return to reading the next day (try it, it works).  The ability to focus, even for a short minute is slowly going the way of the dinosaur.  Books simply cannot compete with the dopamine hit from social media or streaming. Resist!  Keep your brain as sharp as possible.  Books will not only take you to new worlds, foster critical thinking and empathy- but books will help your neurotransmitters to do what they need to do to keep your brain functional, healthy and safe.

Oh, and in case it's not obvious, below are mostly affiliate links which mean that if you click on the link or picture and buy through Amazon, my website gets a tiny percentage at no additional cost to you:)

Nutrition, lifestyle, and Integrative Medicine

“Metabolical: The Lure and Lies of Processed Food, Nutrition, and Modern Medicine” by Dr Robert Lustig

I really admire Dr Lustig’s passion for his subject matter. It really makes for an engaging read on  often “sciencey” material. He presents eight pathologies that underlie chronic disease. And then he presents how chronic diseases are not “druggable” but are “foodable”. I love his mantra “protect the liver and feed the gut”.

"The Art of Simple Food by Alice Waters"

A beautiful reminder that the best food is simple: lovely produce, grains and responsibly raised meat, poultry and seafood.  Slow down and enjoy this cookbook. She helps you to create a local and sustainable pantry from which to cook from scratch. You feel nourished just reading her book. 

“The Natural Menopause Method: A Nutritional Guide Through Perimenopause and Beyond,” by Karen Newby

This  book provides not just nutritional and lifestyle factors that are key to support women through menopause but also addresses health outcomes like cardiovascular disease  as well as the impact of hormonal changes that may contribute to muscle loss and increased fat mass.

Food and Agriculture

This category explores the modern food industry and its impact on human health via the industry’s impact on the environment and animal welfare.  These are critical perspectives on the ethics of food production, distribution and consumption.  These books, were critical to the beginning of my interest in Integrative Medicine and are foundational in encouraging readers to  think more deeply about the implications of food choices and the broader implications of dietary and lifestyle choices.

“The Omnivore’s Dilemma: A Natural History of Four Meals”, Michael Pollan

Really, read anything by Michael Pollan but this is where to start.

“Fast Food Nation” by Eric Schlosser

This book was given to me by a mentor when my first son was born. I was already a staunch supporter of family farms due to witnessing the impact close to home, but this well researched book was disturbing. How the food industry, over time,  impacted our food choices. Forever altering our daily lifestyle and the American landscape, ultimately impacting rich/poor gaps and an obesity epidemic by transforming food production. You can’t look away.

Environmental Considerations

“Healing Spaces: The Science of Place and Well-bing” by Dr Esther Sternberg

It is intuitive that physical and emotional surroundings will impact health and healing but Dr Sternberg beautifully shows us the science that is growing supporting our intuitions.

“Silent Spring” by Rachel Carson

Mr Schlosser (Fast Food Nation) was channelling Rachel Carson in his book listed above. Rachel Carson's legacy was creating the new public awareness that technology (chemicals) created by humans have a powerful and often detrimental impact on the natural world (and other humans) — this led to a nationwide ban on DDT for agricultural uses and the Environmental Protection Agency (EPA) was then founded.

Mental Health and Healing

“This is your Brain on Food” by Dr Uma Naidoo

 Written by Harvard Nutritional Psychiatrist who is also a trained chef, this book is an essential manual, breaking down what is beneficial for the brain (and detrimental) that is found in specific foods.   The chapters are divided by symptoms.  Be ready to take notes.

“Brain Energy”  by Christopher Palmer,MD

 This book is a Functional Medicine approach diving into mitochondrial biology.  Dr Palmer connects mental illness to metabolism and describes mental disorders as metabolic disorders of the brain, and it’s  about time.   The paradigm shift in psychiatric protocols is hopefully coming soon.

Menopause

“The Menopause Guidebook”  by the North American Menopause Society

From the perspective of a physician trained in the west, this is absolutely the most rigorous and evidence based book by western medicine standards.

“Estrogen Matters”  by Carol Tavris and Dr Avrum Bluming

The authors challenge the idea that estrogen in universally harmful and advocate for a more reasoned approach to utilizing hormone therapy. They exam the common misconceptions surrounding the scientific evidence. A book I always encouraged students and residents to read.

Herbs 

Medicinal Herbs: A Beginner’s Guide by Rosemary Gladstar

Any beginning understanding of herbs has to include at least 1 book by Rosemary Gladstar.  She is often referred to as the god mother of modern herbalism.  A well-respected educator and author who founded the non profit United Plant Savers, Co-founder of Traditional Medicinals (though no longer with the company) and founder of Sage Mountain Botanical Sanctuary.

“The Herbal Kitchen” by Kami McBride

This is a lovely easy to read book, teaching how to incorporate herbs and spices in everyday cooking. This is a wonderfully practical book.

Longevity

In this category, I am including 2 books from rather different perspectives. Their personal philosophies are different, yet both are valid and instructional in deciding what “aging well” means for you.   My take is that, like with menopause, none of us will age the same way and therefore each woman will resonate with certain aspects of each approach.

“Healthy Aging: A Lifelong Guide to Your Well-Being”, by Dr Andrew Weil

Dr Weil a Harvard Rheumatologist by training and most notably the founder of the University of Arizona’s Center for Integrative Medicine, writes a very readable book on what a healthy human does to age well.  Keep in mind, he wrote this when turning 60. He is now thriving in his early 80’s. So there is that:)

“Outlive: The Science & Art of Longevity” by Dr Peter Attia

Dr Attia, a podcaster and founder of Early Medical, wrote a rigorous western medicine based book. Incredibly comprehensive and actionable.  Cardiovascular fitness and physical fitness (especially building/maintaining muscle mass) are key, but the book covers a lot of wellness territory. 

So, there you have it!   Solid books that I have enjoyed and provide plenty of sound actionable info.  

This blog is intended for educational and entertainment purposes only. Please consult your own health care provider before acting on any information or advice in my blog or on my website. Remember, healthcare and wellness are unique to your personal history and needs.