Menopause & Women's Health
Complete Menopause Nutrition Course
Food for every menopause stage, covering bones, heart, energy and weight, with a symptom and food diary to spot your own patterns.
NZ$47.99Buy
Menopause courses for every stage, from first signs to after
Make sense of what perimenopause and menopause can bring, get ready for a useful GP visit, and shape your meals, exercise and working week around the changes.
- 30 courses
- Tools in every course
- Certificate included
Menopause means your final period; looking back, it is recognised once a whole year has passed with no periods. For most women it arrives somewhere in their late 40s or early 50s. The years leading up to it, called perimenopause, can bring changes to periods, sleep, mood, memory, body temperature and the bladder well before periods end. In New Zealand your GP or a nurse practitioner is the usual first stop, and many clinicians use the term menopausal hormone therapy (MHT), also called HRT. Medicines are funded through Pharmac, and your GP can explain which options are funded and what they would cost you.
Our menopause courses are educational. They describe the choices a GP may raise, including MHT, non-hormonal medicines, talking therapies and lifestyle changes, so you can have a clearer conversation. They do not recommend any treatment, and no food or supplement is presented as a remedy. The nutrition courses follow the Eating and Activity Guidelines for New Zealand Adults, with attention to calcium-rich milk products, protein, fibre and strength activity for bone and muscle.
Work is covered too. There is no menopause-specific law in New Zealand, but employees can ask for flexible working, and discrimination law still applies; the courses give you letters and scripts without offering legal advice. All courses are written by Dr Aqsa Mukhtiar, PhD in Nutrition.
All menopause and women's health courses
Menopause & Women's Health
Complete Menopause Nutrition Course
Food for every menopause stage, covering bones, heart, energy and weight, with a symptom and food diary to spot your own patterns.
NZ$47.99Buy
Menopause & Women's Health
Perimenopause Nutrition
Food that works with perimenopause, not against it, plus a weekly meal planner and a GP prep sheet.
NZ$34.99Buy
Menopause & Women's Health
Perimenopause Nutrition
Food that works with perimenopause, not against it, plus a weekly meal planner and a GP prep sheet.
NZ$34.99Buy
Menopause & Women's Health
Menopause and Healthy Weight
A realistic, no-crash-diet look at midlife body changes, with a protein tracker, strength planner and meal plan.
NZ$34.99Buy
Menopause & Women's Health
Menopause and Healthy Weight
A realistic, no-crash-diet look at midlife body changes, with a protein tracker, strength planner and meal plan.
NZ$34.99Buy
Menopause & Women's Health
Menopause Meal Planning
Stop wondering what to cook: a ready-made 4-week menopause plan with lists and recipe cards the whole household can share.
NZ$29.99Buy
Menopause & Women's Health
Menopause Meal Planning
Stop wondering what to cook: a ready-made 4-week menopause plan with lists and recipe cards the whole household can share.
NZ$29.99Buy
Menopause & Women's Health
Complete Menopause Guide (everything in one place)
The whole menopause journey explained, with a symptom tracker, GP and MHT question list and a lifestyle plan built for New Zealand.
NZ$47.99Buy
Menopause & Women's Health
Complete Menopause Guide (everything in one place)
The whole menopause journey explained, with a symptom tracker, GP and MHT question list and a lifestyle plan built for New Zealand.
NZ$47.99Buy
Menopause & Women's Health
Understanding Perimenopause
A short, clear introduction to perimenopause, with a symptom checklist and a GP prep sheet so you can ask for the right help.
NZ$24.99Buy
Menopause & Women's Health
Understanding Perimenopause
A short, clear introduction to perimenopause, with a symptom checklist and a GP prep sheet so you can ask for the right help.
NZ$24.99Buy
Menopause & Women's Health
Menopause Symptom Tracking & GP Appointment Prep
Turn scattered symptoms into a clear 8-week picture and a short script, so your next GP visit is focused and useful.
NZ$24.99Buy
Menopause & Women's Health
Menopause Symptom Tracking & GP Appointment Prep
Turn scattered symptoms into a clear 8-week picture and a short script, so your next GP visit is focused and useful.
NZ$24.99Buy
Menopause & Women's Health
Understanding MHT (HRT) and Other Treatment Options
Plain-language education on menopause options, with myths vs evidence cards and a comparison sheet to take to your GP or pharmacist.
NZ$34.99Buy
Menopause & Women's Health
Understanding MHT (HRT) and Other Treatment Options
Plain-language education on menopause options, with myths vs evidence cards and a comparison sheet to take to your GP or pharmacist.
NZ$34.99Buy
Menopause & Women's Health
Hot Flushes & Night Sweats: Practical Coping
Practical ways to cope with hot flushes and night sweats, from a trigger diary to a bedroom checklist, alongside any care from your GP.
NZ$29.99Buy
Menopause & Women's Health
Hot Flushes & Night Sweats: Practical Coping
Practical ways to cope with hot flushes and night sweats, from a trigger diary to a bedroom checklist, alongside any care from your GP.
NZ$29.99Buy
Menopause & Women's Health
Menopause, Mood and Anxiety
Track your mood alongside your symptoms, build a coping plan and find the right New Zealand support when you need it.
NZ$34.99Buy
Menopause & Women's Health
Menopause, Mood and Anxiety
Track your mood alongside your symptoms, build a coping plan and find the right New Zealand support when you need it.
NZ$34.99Buy
Menopause & Women's Health
Menopause Brain Fog and Memory
Make sense of foggy days with a focus tracker, memory tools sheet and work adjustments list, plus a red-flag checker for peace of mind.
NZ$29.99Buy
Menopause & Women's Health
Menopause Brain Fog and Memory
Make sense of foggy days with a focus tracker, memory tools sheet and work adjustments list, plus a red-flag checker for peace of mind.
NZ$29.99Buy
Menopause & Women's Health
Strength Training for Menopause
A beginner-friendly strength plan for midlife women that works around hot flushes, tiredness and busy weeks.
NZ$34.99Buy
Menopause & Women's Health
Strength Training for Menopause
A beginner-friendly strength plan for midlife women that works around hot flushes, tiredness and busy weeks.
NZ$34.99Buy
Menopause & Women's Health
Pelvic Floor and Bladder Health in Menopause
Discreet, step-by-step pelvic floor training for midlife and beyond, with exercise cards and a practice log to keep you on track.
NZ$29.99Buy
Menopause & Women's Health
Pelvic Floor and Bladder Health in Menopause
Discreet, step-by-step pelvic floor training for midlife and beyond, with exercise cards and a practice log to keep you on track.
NZ$29.99Buy
Menopause & Women's Health
Menopause at Work (for women)
For women managing menopause at work: a symptom diary, adjustment ideas and words to start the conversation with your manager.
NZ$34.99Buy
Menopause & Women's Health
Menopause at Work (for women)
For women managing menopause at work: a symptom diary, adjustment ideas and words to start the conversation with your manager.
NZ$34.99Buy
Menopause & Women's Health
Menopause Awareness for Managers
Give your managers the confidence to support staff through menopause, with a conversation guide, adjustments list and policy starter.
NZ$37.99Buy
Menopause & Women's Health
Menopause Awareness for Managers
Give your managers the confidence to support staff through menopause, with a conversation guide, adjustments list and policy starter.
NZ$37.99Buy
Finding your way around the menopause courses
Understanding the stages and your options
- Complete Menopause Guide: the whole journey from first changes to postmenopause, with a tool to work out which stage you may be in, a tracker for symptoms and a list of where to find support.
- Understanding Perimenopause and Menopause Symptom Tracking and GP Appointment Prep: notice the early signs and walk into your GP appointment prepared.
- Understanding HRT and Other Treatment Options: what MHT involves, what the non-hormonal alternatives are, and which questions to put to your GP or pharmacist.
Food and weight
- Complete Menopause Nutrition Course covers food through every stage, while Perimenopause Nutrition focuses on the earlier, changeable years.
- Menopause Meal Planning gives you four weeks of menus and shopping lists, and Menopause and Healthy Weight looks at waist, protein and strength activity.
Symptoms day to day
- Hot Flushes and Night Sweats: Practical Coping for staying cooler by day and night, and Menopause, Mood and Anxiety for mood swings, worry and when to seek support.
- Menopause Brain Fog and Memory for concentration and memory at home and work, and Pelvic Floor and Bladder Health in Menopause for pelvic floor exercises and a bladder diary.
Strength and work
- Strength Training for Menopause for bones, muscle and confidence.
- Menopause at Work for women, and Menopause Awareness for Managers for people who manage staff.
What the menopause tools do
- Symptom trackers and diaries: log hot flushes, sleep, mood, concentration or bladder changes for a few weeks and download a summary for your GP.
- GP question lists and appointment script: your questions written down, so nothing is forgotten in a short visit.
- Options comparison sheet: hormonal and non-hormonal choices side by side, for learning rather than choosing.
- Meal planners, shopping lists and recipe cards: four weeks of balanced, simple meals for midlife.
- 8-week strength plan and workout log: a gradual plan you can ease back on when symptoms are worse.
- Adjustments letter, manager checklist and policy starter: structured ways to ask for, or offer, support at work.
When to see your GP
Book a GP appointment if:
- hot flushes, poor sleep, mood or other changes are making everyday life, work or home life hard
- your periods change or stop, or menopause-type symptoms start, before the age of 45
- you bleed from the vagina once a full year has passed since your last period
- you have flooding periods, spotting between periods, or bleeding after intercourse
- low mood or anxiety has been with you nearly every day for a fortnight
If you are thinking about suicide or feel unsafe, call 111, or free call or text 1737 to talk with a trained counsellor at any time.
Menopause courses: your questions
Is MHT the same as HRT?
Yes. Menopausal hormone therapy (MHT) and hormone replacement therapy (HRT) are two names for the same type of treatment. Many New Zealand clinicians use MHT, so the courses use both terms.
Will my GP need to do blood tests for perimenopause?
Often not. For women over 45 with typical symptoms, perimenopause is usually recognised from symptoms and changes to periods. Tests may be used in some situations, such as for younger women, and your GP will decide.
Do the courses say whether I should use MHT?
No. You will learn how MHT works, what is known about its benefits and risks, and what other choices exist, so the decision you reach with your GP is an informed one. No course recommends a treatment.
Is MHT funded in New Zealand?
Pharmac funds some forms of MHT, and a prescription charge may apply. What is funded can change, so ask your GP or pharmacist which options are available to you and what they cost.
Is there a special menopause diet?
There is no official menopause diet in New Zealand. The courses use the adult Eating and Activity Guidelines and focus on calcium, protein, fibre and regular strength activity, turned into weekly meal plans.
What if my menopause started early?
Menopause before 40, or menopause symptoms in your early 40s, should be checked by a GP. Your own care team should lead decisions about treatment; the courses only add background information.
Official sources
Turn scattered symptoms into a clear record
Begin logging symptoms this week, and by your appointment you will have a printed summary instead of trying to remember.