Complete Menopause Guide (everything in one place)

What you will be able to do

• explain the difference between perimenopause, menopause and postmenopause, and how menopause is usually recognised in New Zealand.
• recognise common menopause symptoms and the bleeding and other warning signs that always need a GP check.
• track your symptoms and spot patterns and possible triggers.
• describe the main treatment options, including MHT, CBT and non-hormonal choices, and the key benefits and risks to discuss with your GP.
• prepare for a GP appointment with a clear summary and your most important questions.
• apply New Zealand guidelines on eating, calcium, activity and alcohol to support your bones and heart in midlife, and know when to ask about vitamin D.
• ask for support at work and talk about menopause with the people around you.
• build a personal 4-week plan and know which service to contact for what.

1. 1Menopause explained: the stages and what is happening

   Learn the words doctors use, what your hormones are doing, and how menopause is usually recognised in New Zealand, so you can make sense of your own experience.

   • Perimenopause, menopause and postmenopause
   • What your hormones are doing
   • How menopause is recognised, and special situations

   Menopause stage checker

2. 2Symptoms from head to toe

   Explore the full range of menopause symptoms, learn which period changes need checking, and start tracking so you can see your own patterns.

   • The many faces of menopause
   • Period changes, and when bleeding needs checking
   • Tracking your symptoms

   Menopause symptom trackerMenopause stage checker

3. 3Hot flushes, night sweats and sleep

   Understand hot flushes and night sweats, learn the everyday steps health services suggest, and build a cooler, calmer sleep routine.

   • Hot flushes and night sweats: what helps day to day
   • Sleeping better through menopause
   • Calming the body: breathing, relaxation and CBT skills

   Menopause symptom trackerCalm and cool: 5-minute paced breathing

4. 4Mood, memory and mind

   Understand why mood, anxiety and brain fog can change around menopause, what helps, and when to get support quickly.

   • Mood changes, anxiety and low mood
   • Brain fog, memory and concentration

   Menopause symptom trackerCalm and cool: 5-minute paced breathingMenopause support directory

5. 5Your body after menopause: bones, heart, bladder and intimate health

   Learn how lower oestrogen affects long-term health, and the everyday habits and checks that help protect your bones, heart, bladder and intimate health.

   • Protecting your bones
   • Heart and circulation health
   • Vaginal, bladder and pelvic floor health

   Menopause lifestyle planGP and MHT question list

6. 6Treatment options explained: MHT and other choices

   Understand the main treatment options doctors in New Zealand discuss, including MHT, its benefits and risks, and options other than MHT, so you can have an informed conversation with your GP.

   • What MHT is and the different types
   • Benefits and risks: the balanced picture
   • Options other than MHT, and claims to be wary of

   GP and MHT question list

7. 7Getting the most from your GP appointment

   Prepare well, ask the right questions and know what follow-up to expect, so a short appointment leads to a clear plan.

   • Preparing for your appointment
   • Questions to ask, and making a shared decision
   • After the appointment: follow-up and reviews

   GP appointment summary sheetGP and MHT question listMenopause symptom tracker

8. 8Eating well through menopause

   Use New Zealand's Eating and Activity Guidelines to eat well in midlife, focusing on bones, heart and energy, understand weight changes, and see through common food myths.

   • New Zealand's Eating and Activity Guidelines for midlife
   • Weight, shape and energy in midlife
   • Food myths and messages to be wary of

   Menopause lifestyle plan

9. 9Moving more and looking after yourself

   Use New Zealand's activity guidelines to build strength, bone and heart health, and learn simple ways to manage stress, alcohol and smoking in midlife.

   • Activity for strength, bones and heart
   • Stress, alcohol and smoking

   Menopause lifestyle planCalm and cool: 5-minute paced breathing

10. 10Work, relationships and your personal menopause plan

    Get support at work and at home, find the right services, and bring everything together into a personal plan for the months ahead.

    • Menopause at work
    • Relationships, intimacy and talking to the people around you
    • Your personal menopause plan and where to get support

    Menopause lifestyle planMenopause support directoryGP and MHT question list

• CheckerMenopause stage checkerTick the statements that describe you to see which stage of the menopause transition your experience most fits, and whether anything should be checked by your GP first.
• TrackerMenopause symptom trackerRecord your main symptoms, sleep, mood and bleeding each day for up to 8 weeks so you can spot patterns and show your GP a clear picture.
• ListGP and MHT question listA ready-made list of questions to take to your GP or practice nurse about menopause symptoms, MHT and other options; tick the ones you want to ask and add your own.
• TemplateGP appointment summary sheetFill this in before your appointment to give your GP a one-page picture of your symptoms, periods, health history and what you would like to talk about.
• PlannerMenopause lifestyle planPlan one small, realistic change a week in eating, movement, sleep, mind and support for the next 4 weeks, then review what helped.
• ListMenopause support directoryOne place for New Zealand health services, official information and support lines that can help with menopause, mental health, bones, bladder, work and early menopause, with space to add your local services.
• Guided audioCalm and cool: 5-minute paced breathingA short guided breathing practice you can use when a hot flush starts, when you feel tense, or to wind down before sleep.