Menopause & Women's Health
Complete Menopause Nutrition Course
Our fullest menopause food course: bone- and heart-friendly eating based on the Food Pyramid, a 7-day planner and a 90-day plan to follow.
€27.99Buy
Menopause and women's health courses, stage by stage
From the first signs of perimenopause to life after menopause: understand the changes, prepare for your GP appointment and plan food, movement and work around them.
- 15 courses
- Tools in every course
- Certificate included
Menopause is when periods stop for good, and it is usually recognised after 12 months without a period. The years before it, known as perimenopause, can bring changes to periods, sleep, mood, memory, temperature and the bladder long before periods end. The HSE describes hormone replacement therapy (HRT) as the main medicine treatment for menopause and perimenopause symptoms, alongside options such as vaginal oestrogen, cognitive behavioural therapy (CBT), vaginal moisturisers and lubricants, and lifestyle changes.
Since 1 June 2025, HRT products and their dispensing fees are free for women in Ireland with a prescription. You need to be enrolled in the Drugs Payment Scheme unless you have a medical card, and GP consultations are not covered. If HRT is started, your GP will usually review it after 3 months and then once a year, and can refer you to a complex menopause clinic if needed.
Our menopause courses are educational. They explain what HSE guidance says about the options so you can have a clearer conversation with your GP or pharmacist; they do not recommend a treatment, and no food or supplement in them is presented as a remedy for symptoms. Practical help runs through each course: symptom trackers, meal planners that follow the Food Pyramid with attention to calcium, vitamin D and fibre, strength plans, and scripts for talking to your employer. Every course is written by Dr Aqsa Mukhtiar, PhD in Nutrition.
All menopause and women's health courses
Menopause & Women's Health
Perimenopause Nutrition
Everyday eating for the perimenopause years, based on the Food Pyramid, with trackers to spot your own patterns and a weekly meal planner.
€19.99Buy
Menopause & Women's Health
Menopause and Healthy Weight
Realistic midlife habits for food, strength and sleep, with waist and protein trackers and a BMI and waist-to-height calculator.
€19.99Buy
Menopause & Women's Health
Menopause Meal Planning
Four weeks of easy, balanced midlife meals, with ready shopping lists, a batch-cook routine and recipe cards.
€17.99Buy
Menopause & Women's Health
Complete Menopause Guide (everything in one place)
Every stage of menopause in one place, with a symptom tracker, a GP appointment summary and a guide to Irish supports, including free HRT.
€27.99Buy
Menopause & Women's Health
Understanding Perimenopause
The signs of perimenopause in plain English, a cycle and symptom diary and a prep sheet for a useful GP conversation.
€14.99Buy
Menopause & Women's Health
Menopause Symptom Tracking & GP Appointment Prep
Eight weeks of symptom tracking turned into a clear GP conversation, with a script, questions to ask and a readiness check.
€14.99Buy
Menopause & Women's Health
Understanding HRT and Other Treatment Options
HRT and non-hormonal options explained, HSE-based, plus how free HRT works, so you walk into your GP appointment with clear questions.
€19.99Buy
Menopause & Women's Health
Hot Flushes & Night Sweats: Practical Coping
Practical coping for hot flushes and night sweats: a trigger diary, cooling checklists for home and work, a night-time plan and when to see your GP.
€17.99Buy
Menopause & Women's Health
Menopause, Mood and Anxiety
Understand menopause mood changes, track your own patterns, build a coping plan and know when and where to get support in Ireland.
€19.99Buy
Menopause & Women's Health
Menopause Brain Fog and Memory
Practical memory and focus tools for home and work, a brain fog tracker and a clear check for when to talk to your GP.
€17.99Buy
Menopause & Women's Health
Strength Training for Menopause
A safe 8-week strength plan for perimenopause and beyond, with exercise cards and a log that works around your symptoms.
€19.99Buy
Menopause & Women's Health
Pelvic Floor and Bladder Health in Menopause
Pelvic floor exercises with a 12-week plan, a bladder diary and a practice log, plus clear signs for when to see your GP or a women's health physio.
€17.99Buy
Menopause & Women's Health
Menopause at Work (for women)
Get through the working day and ask for what you need, with an adjustments request letter, a symptom diary and a manager conversation script.
€19.99Buy
Menopause & Women's Health
Menopause Awareness for Managers
For line managers and HR: a manager checklist, a conversation guide, an adjustments list and a menopause policy starter template.
€22.99Buy
Finding your way around the menopause courses
Understanding menopause and your options
- The Complete Menopause Guide: every stage in one place, with a stage checker, symptom tracker and support directory.
- Understanding Perimenopause: a short course on recognising the signs and what helps.
- Menopause Symptom Tracking and GP Appointment Prep: eight weeks of tracking and a script for the appointment.
- Understanding HRT and Other Treatment Options: an education-only guide to what is available and the questions worth asking.
Food and weight
- Complete Menopause Nutrition Course and Perimenopause Nutrition for the full picture on eating well.
- Menopause Meal Planning and Menopause and Healthy Weight for planners and realistic habits.
Symptoms day to day
- Hot Flushes and Night Sweats and Menopause, Mood and Anxiety.
- Menopause Brain Fog and Memory and Pelvic Floor and Bladder Health in Menopause.
Strength and work
- Strength Training for Menopause and Menopause at Work.
- Menopause Awareness for Managers, for anyone who supports staff through menopause.
What the menopause tools do
- Symptom trackers and diaries: record flushes, mood, sleep, focus or bladder habits over several weeks, then download a summary for your appointment.
- GP and HRT question lists: the questions to ask, written down in advance so nothing is forgotten in a short appointment.
- Options comparison sheet: an education-only overview of the choices the HSE describes.
- Meal planners and shopping lists: four weeks of balanced, simple meals for midlife, with calcium from the milk, yogurt and cheese shelf.
- 8-week strength plan and workout log: a progressive plan that can be adjusted on days when symptoms are worse.
- Adjustments request letter and manager script: a structured way to ask for support at work.
When to see your GP
Book a GP appointment if:
- symptoms are affecting your daily life, work or relationships
- you are under 45 and your periods have become irregular or stopped, or you have other menopause symptoms
- you have any bleeding after menopause, meaning 12 months or more after your last period
- your periods become very heavy, or you bleed between periods or after sex
If you have felt low most days for two weeks or more, talk to your GP. If you are thinking about ending your life, call 112 or 999 or go to the emergency department straight away; Samaritans is also free on 116 123 at any time.
Menopause courses: your questions
Is HRT free in Ireland?
Since 1 June 2025, HRT products and dispensing fees are free with a prescription. You need to be enrolled in the Drugs Payment Scheme unless you have a medical card, and GP consultations are not included. The HSE also runs an HRT Pharmacy Finder.
Will a course tell me whether to take HRT?
No. The courses explain what HRT is, what the HSE says about it, and the other options, so you can make a decision with your GP. They do not recommend any treatment.
Is there a special menopause diet?
There is no official menopause diet in Ireland. The courses use the Food Pyramid, with attention to calcium, vitamin D, protein and fibre, plus regular activity including strength work, and turn that into weekly meal plans.
What is a complex menopause clinic?
A specialist service for menopause care that is more complicated to manage. Clinics take referrals from GPs and are based at the National Maternity Hospital, the Rotunda, the Coombe, Cork University Maternity Hospital, University Hospital Galway and the Women's Health Hub at Nenagh General Hospital.
Can the Menopause at Work course help me talk to my employer?
Yes. It includes a letter template, a symptom-at-work diary and a conversation script. It explains how to ask for adjustments and check your employer's policies, without giving legal advice.
Who are the menopause courses written for?
Women and anyone going through perimenopause or menopause. Partners, family members and managers who want to understand what someone is going through also find them useful.
Official sources
- HSE: Menopause treatment
- Department of Health: Free HRT measure
- Department of Health: Free HRT arrangement launched
- Department of Health: Healthy Ireland Survey 2025
- Healthy Ireland: Every Move Counts physical activity guidelines
- Department of Health: The Food Pyramid
- HSE: Get urgent help for your mental health
Walk into your GP appointment prepared
Start a symptom tracker today; after a few weeks you will have a clear summary to take with you.