🗓️ MONTHLY OVERVIEW
✨ Click any day to log your symptoms.
This season of change is a testament to your strength.
💬 How to Talk to Your Doctor (click here for dropdown)
Discussing menopause can feel complex. Use this guide to prepare for your appointment and ensure your concerns are heard.
Before Your Appointment
- Summarize Your Symptoms: Use your "Monthly Summary" to highlight your most disruptive symptoms (e.g., "I've had 15 nights of poor sleep and daily hot flashes").
- List Your Questions: Write down questions about Hormone Replacement Therapy (HRT), non-hormonal options, and long-term health (bone, heart).
- Know Your Family History: Be ready to discuss family history of osteoporosis, heart disease, or breast cancer.
During the Conversation
1. Opening Statement
"I've been tracking my symptoms and I believe I'm in perimenopause/menopause. My quality of life is being affected by [mention your top 2-3 symptoms], and I'd like to create a management plan."
2. Discussing Treatment Options
"I'm interested in learning about all my options, including lifestyle changes, non-hormonal treatments, and HRT. Based on my symptoms and health history, what do you think is a good place to start?"
3. Addressing Long-Term Health
"Beyond my current symptoms, I want to be proactive about my long-term health. What should we be doing to monitor my bone density and cardiovascular health?"
If You Feel Dismissed...
If your concerns are brushed off as "just aging," use these firm, clear responses:
- "These symptoms are new and significantly impacting my ability to [work/sleep/function]. I need to explore solutions."
- "I'm aware this is a natural transition, but I'm looking for medical guidance to manage the symptoms. Can we discuss specific treatments for [symptom]?"
- "I would appreciate a referral to a menopause specialist or a gynecologist with expertise in this area."
📊 MONTHLY SUMMARY
🧠 Menopause Facts & Triggers
Key Facts
- Perimenopause is the transition phase before menopause, and can last for years.
- Menopause is officially diagnosed after 12 consecutive months without a period.
- Symptoms are not just physical; they can significantly impact mental and emotional health.
Common Hot Flash Triggers
Note if your symptoms worsen with:
- Caffeine or alcohol
- Spicy foods
- Stressful situations
- Warm environments
- Sugar
💡 Helpful Tips for Symptoms
For Hot Flashes: Dress in layers, carry a portable fan, and try to identify your personal triggers (like spicy food or alcohol).
For Sleep Issues: Create a relaxing bedtime routine, keep your bedroom cool and dark, and avoid caffeine or large meals late at night.
For Mood Swings: Prioritize stress-reducing activities like walking, meditation, or yoga. Regular exercise is a powerful mood booster.
For Brain Fog: Keep lists, stay hydrated, and focus on one task at a time. Omega-3 fatty acids (found in fish) may also help.