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Menopause

Understand changes, compare options and find support.

General information, not a diagnosis or an individual treatment recommendation. Discuss persistent or concerning symptoms and treatment choices with a qualified healthcare professional.

Understand the changes

Phases, hormones and different paths through midlife.

  1. Premenopause, perimenopause, menopause and postmenopause explained
  2. Oestrogen, progesterone and FSH: understanding the hormones
  3. When does menopause start, and how long can symptoms last?
  4. Menopause with few symptoms: what still matters
  5. Early menopause between 40 and 45: questions for your appointment
  6. Premature ovarian insufficiency under 40: diagnosis and next steps
  7. Menopause after removal of the ovaries: prepare for the transition
  8. No uterus, no periods: recognising menopause after hysterectomy
  9. Menopause after cancer treatment: coordinate your support

Symptoms and check-ups

Observe changes, prepare questions and recognise reasons for assessment.

  1. Irregular and heavy periods: observe and seek assessment
  2. Bleeding after menopause: have even one episode checked
  3. Hormone tests and home tests: when results can help
  4. A fourteen-day symptom diary without self-diagnosis
  5. Prepare your menopause appointment: questions, medicines and goals
  6. Thyroid problems, iron deficiency and other causes: not everything is menopause
  7. Contraception in perimenopause: HRT does not prevent pregnancy
  8. Preventive care in midlife: plan around your country and risks
  9. Assess menopause information: studies, risks and promises

Heat, sleep and energy

Everyday comfort and appropriate professional support.

  1. Night sweats: prepare your bedroom and consider the cause
  2. Difficulty falling asleep: build a realistic evening routine
  3. Awake at night and unable to return to sleep: reduce the pressure
  4. Recognise sleep apnoea: assess snoring and daytime sleepiness
  5. Cognitive behavioural therapy for sleep problems and hot flushes
  6. Tiredness and exhaustion: plan energy without overlooking warning signs
  7. Palpitations and a racing heart: observations and urgent warning signs
  8. Headaches and migraine around perimenopause
  9. Hot flushes away from home: prepare travel, commuting and events

Mood and concentration

Understand what you experience without pressure to optimise yourself.

  1. Anxiety and restlessness: everyday support and professional help
  2. Depressive symptoms: why they deserve attention
  3. Brain fog: ease everyday demands on concentration and memory
  4. Irritability and anger: express needs before conflict escalates
  5. Stress and overwhelm: make a practical relief map
  6. Self-worth and body image: feel more at home in a changing body
  7. Fertility, grief and menopause: room for different feelings
  8. Loneliness and new connections: build a supportive circle
  9. Relaxation, breathing and mindfulness: possibilities and limits

Intimate health and closeness

Speak clearly and respectfully about discomfort, desire and support.

  1. Lubricants and vaginal moisturisers: differences and selection
  2. Pain during sex: seek assessment rather than enduring it
  3. Less desire or different desire: sexuality without pressure
  4. Recurrent urinary infections after menopause: discuss prevention
  5. Urinary urgency and leakage: describe symptoms and find help
  6. Pelvic floor: strength, relaxation and suitable support
  7. Pelvic pressure and prolapse: when to seek specialist support
  8. Vulval itching and irritation: gentle care and warning signs
  9. New relationships and safer sex after menopause

Understanding treatments

Benefits, risks and questions for shared decisions.

  1. Tablets, patches or gel: understand HRT in everyday life
  2. Progestogen and the uterine lining: why the combination matters
  3. Vaginal oestrogen: understand local treatment
  4. Non-hormonal medicines for hot flushes: questions before treatment
  5. Fezolinetant for hot flushes: liver monitoring is part of treatment
  6. Testosterone for reduced sexual desire: understand the limits
  7. Bioidentical hormones: distinguish terminology and quality
  8. Review HRT: benefit, side effects and next steps
  9. When hormones are unsuitable: build a support plan

Food, movement and strength

Manageable steps for daily life and long-term health.

  1. Weight and waist changes: act without crash dieting
  2. Protein and muscle strength: add to familiar meals
  3. Calcium and vitamin D: support bones and avoid excessive doses
  4. Prevent osteoporosis: consider bones, movement and falls together
  5. Strength training in menopause: start safely and gradually
  6. Walking and movement breaks: a workable weekly plan
  7. Joint and muscle pain: stay appropriately active and clarify causes
  8. Heart health after menopause: know the factors you can influence
  9. Alcohol, coffee and nicotine: review habits without blame

Self-care and home measures

What may bring comfort and where evidence is limited.

  1. Cooling and clothing: a simple comfort strategy
  2. Sage and herbal tea: distinguish enjoyment from treatment
  3. Soy foods and isoflavone supplements: an important distinction
  4. Black cohosh and red clover: assess plant preparations carefully
  5. Magnesium, melatonin and sleeping medicines: understand the problem first
  6. Yoga, Tai Chi and gentle movement without cure promises
  7. Menopause supplements: a checklist before you buy
  8. Intimate home remedies: why kitchen products are not vaginal care
  9. Your two-week plan: small changes without pressure to optimise

Skin, hair and feeling good

Care, clothing and beauty on your own terms.

  1. Sensitive skin: introduce new products slowly and individually
  2. Sun protection in midlife: comfortable everyday choices
  3. Thinning hair: assess the cause before buying miracle products
  4. Blemishes in perimenopause: gentle, targeted skin care
  5. Make-up with dry skin and hot flushes: put comfort first
  6. Hands, nails and body care: a straightforward routine
  7. Dry mouth and gum changes: notice symptoms and protect your teeth
  8. Dry eyes: ease screen-related discomfort and recognise warning signs
  9. Clothing and confidence: adapt your wardrobe to changing needs

Partners and everyday life

Ideas for partners, family, friends and the workplace.

  1. Talking about menopause symptoms: conversation starters for couples
  2. Closeness without pressure: rethink intimacy together
  3. Family and mental load: share responsibility more fairly
  4. Menopause at work: discuss practical adjustments
  5. Shift work and menopause: plan sleep, breaks and safety
  6. Menopause in your team: a guide for managers
  7. Menopause for trans men and non-binary people: individual care
  8. Menopause on a small budget: prioritise useful support
  9. Living well and staying informed: a personal year plan without pressure

Practical tools

Your 14-day menopause diary

Organise observations, difficulties and questions for yourself. A local worksheet without an account, diagnosis or transfer of your entries.

Prepare for your menopause appointment

Gather your most important symptoms, questions and goals on one page. This worksheet supports a conversation and does not recommend treatment.

A conversation plan for couples during menopause

Express needs, listen and agree on one small shared step. A private worksheet without blame or pressure to perform.