This awareness campaign is initiated and funded by Gedeon Richter UK.

Tools

Click to access tools to support you with your menopause symptoms:

Will the information provided equip you to have better discussions with your healthcare professional?

Have you spotted changes
in your symptoms?

Tracking your symptoms can be an effective way to spot changes in your body, helping you to better understand your personal experience of menopause and identify any patterns that may arise.

Rate your symptoms

Have you noticed these symptoms or any changes in them?

By completing this chart at regular intervals, such as monthly, or bi-monthly, you can easily spot any changes in your symptoms and gain invaluable insights into your menopause experience.

This can be a helpful tool when discussing options with your healthcare professional to assess the effectiveness of current treatments or explore alternative approaches.

Screenshot your results to support conversations with your healthcare professional.

Complete the chart below to rate the severity of your symptoms on a scale of 1 to 5.*

key
Headache

Headache

Fatigue

Fatigue

Mood Swings

Mood Swings

Brain fog

Brain fog

Night sweats

Night sweats

Irregular heart beat

Irregular heart beat

Bloating

Bloating

Weight gain

Weight gain

Decreased libido

Decreased libido

Muscle tensions

Muscle tensions

Vaginal symptoms

Vaginal symptoms

Write other symptoms here to screenshot and discuss with your healthcare professional:

* The above table lists the most common symptoms of menopause but isn’t an exhaustive list. Use the ‘other’ section to rate any additional symptoms you might be experiencing.

If you notice a significant increase in severity, or the appearance of new symptoms, it’s important to speak with your healthcare professional for advice to ensure that your management or treatment plan is still the best option for you.

Talking to your healthcare professional about menopause

It’s important to keep in regular touch with a healthcare professional. Annual check-ups provide an opportunity to assess your overall health, monitor any changes in symptoms, and adjust your treatment plan if needed.1

Want to discuss menopause with your healthcare professional, but unsure where to start or what to say? Want tips on how to get the most out of your next appointment?

Download our discussion guide for tips on how to get the most out of your next appointment

Considering lifestyle changes to help menopause and perimenopause?

With symptoms varying greatly from person to person, it’s important that your approach to menopause management is tailored to your own health, unique needs, and your lifestyle.2 Eating well, exercising and looking after your mental wellbeing may help with symptoms during perimenopause and menopause.3

Exercise

Exercise

Cardiovascular exercise improves heart function and the health of your lungs and blood vessels. This is particularly important as menopause is associated with a higher risk of heart disease.

Strength-building, flexibility and mobility exercises are also important during menopause as lower levels of oestrogen can cause the bones to weaken and, in some cases, may lead to osteoporosis. These exercises can boost overall fitness, help to maintain bone strength, and improve balance.4,5

Keen to get moving? Check out these menopause friendly exercises:

These menopause friendly exercises may direct you to an external site which is not owned or moderated by Gedeon Richter UK.

Diet

Diet

Maintaining bone health is particularly important during menopause. Aim to include 2-3 portions of calcium-rich foods every day, such as milk, cheese and yoghurts.

You should also consider taking a daily vitamin D supplement and eating vitamin D rich foods, especially during autumn and winter when the skin isn’t receiving as much vitamin D through sunlight.3

Believe it or not, there is research that indicates spicy foods, caffeine and alcohol may make hot flushes worse or more frequent. The caffeine in coffee and tea narrows the blood vessels and raises blood pressure, which may be involved in triggering hot flushes.3,6

Want to put it into practice? Check out these menopause friendly recipes:

These menopause friendly recipes may direct you to an external site which is not owned or moderated by Gedeon Richter UK.