I wish I had tracked my symptoms starting in my late 30s, and had known what my body needed during this potent time of a woman’s life.

So yes, your late 30s, early or mid-40s are a perfect time to understand your body’s changes and new requirements to stay healthy.

Absolutely. If you do not have a regular cycle, simply record the “First Day of Month” instead of the “First Day of Cycle.” The tracker will treat each new month as a cycle, allowing you to continue monitoring symptoms, mood, and lifestyle factors seamlessly. This approach ensures the tracker remains valuable and fully functional, regardless of your current cycle status.

While HRT might not be the choice for you, there are many other things you can do to maintain and boost your energy, mood, and wellbeing. The tracker can assist you with those.

Yes, please do. The summary pages and visualizations are formatted to provide clear, actionable data you can bring to healthcare appointments. Sharing this information helps guide treatment, clarify symptoms, and support collaborative decisions about your wellbeing.

The “My Peri•Menopause Journey” Tracker provides both a short and a long version to suit your tracking preferences:

• Short Version: Enables you to log the most common symptoms and offers one customizable field per category (such as sleep or exercise) to capture additional details of your choice.

• Long Version: Expands coverage to a broader range of symptoms, providing two customizable fields per category for a more comprehensive and tailored tracking experience.

Both versions allow you to monitor and reflect on the following categories:

• Mood

• Lifestyle Choices

• Menstrual Cycle

• Sleep Patterns

• Physical Symptoms (Body)

• Sexual & Urogenital Health

• Digestion & Other Physical Changes

• Mental & Emotional Health

• Physical Exercise

• Supplements & Hormones

The long version additionally includes:

• Social Activity

This flexibility ensures you can adapt the tracker to your needs—whether you want a streamlined approach or a detailed, personalized record of your journey.

Definitely. Every user’s experience is unique, so the tracker allows customization of criteria within categories. The summaries automatically highlight your most frequent symptoms, making it easier for you to identify and prioritise your healthcare needs.

Many of the suggested categories and criteria are interrelated. Begin by tracking many of them. After a few cycles, you will likely spot patterns. Then, you can reduce your tracking and focus on the times and topics that matter most to you.

The “My Peri•Menopause Journey” Tracker provides a complete toolkit for navigating perimenopause and menopause with clarity and confidence. It includes:

• Welcome: Introduction and supportive overview.

• Quick Start Guide: Step-by-step instructions to begin tracking right away.

• Technical Guide: Detailed guidance on using all tracker features and customizing to your preferences.

• Glossary on Symptoms: Concise definitions and context for all symptoms tracked.

• Glossary on Lifestyle Choices: Explanations and practical suggestions for health-promoting daily choices.

• Lifestyle Choices Printout Template: Printable reminders to help build beneficial habits.

• Sources & Further Reading: Curated websites, articles, and podcasts for continued learning.

• Tracker—Short Version: An easy-to-use worksheet for logging key symptoms, mood, and daily factors.

• Tracker—Long Version: An expanded worksheet for those wanting to track a broader range of criteria.

• Detailed Summary Pages: Visual summaries of your cycles and symptoms for sharing with your healthcare provider.

The Deluxe Edition contains everything in the regular tracker, plus advanced analysis features:

• Mood Analysis Across 6 Cycles: Visual and statistical breakdowns of your mood trends over time, making it easier to spot patterns and changes.

• Bespoke Cycle Analysis: Custom summaries that reveal correlations within your most recent cycle—such as how specific habits or symptoms (e.g., “Waking Before 6 a.m.”) correspond to daily mood shifts or other outcomes.

• Comprehensive coverage: Track symptoms, lifestyle choices, supplements, hormone therapy, and mood—all in one place.

• Visual analytics: Spot trends and explore data with summaries, averages, and color-coded charts.

• Personalized insights: The Deluxe features help identify what most affects your mood and symptoms, moving beyond basic note-taking to actionable knowledge.

I feel you. For many, Excel is not the most intuitive tool. The “My Peri•Menopause Journey” Tracker has been meticulously crafted to suit every woman. It is visually appealing, easy to navigate, and super easy to log data. Plus: It comes with a detailed guide on how to use and customize it.

The tracker is not compatible with Google Sheets. It relies on specific Excel functions and features that are not fully supported in Google Sheets, which may prevent correct operation and limit the intended functionality. For the best experience, please use the tracker exclusively with Microsoft Excel.

Absolutely. Your entries remain under your control. The tracker is a private, user-owned spreadsheet—your information is not shared with others unless you choose to do so. For optimal security, you can password-protect your files and follow the included privacy guidance.