A practical self-assessment guide for women 40+
Advik Homeopathy Clinic & Counselling Centre
Integrated Women’s Health | Homeopathy | Lifestyle & Emotional Wellbeing
MENOPAUSE & HORMONAL HEALTH CHECKLIST
Are you 40+?
It’s time to understand what your body is telling you.
A practical checklist covering:
🩸 Period changes
🔥 Hot flashes & night sweats
😴 Sleep
🧠 Mood & mental wellbeing
⚖️ Weight & metabolism
🦴 Bone health
❤️ Heart health
💪 Muscle health
🥗 Nutrition
🌸 Vaginal & sexual health
🌿 Lifestyle & stress
FIRST, UNDERSTAND YOUR STAGE
Menopause isn’t a single day.
1. Perimenopause
- The transition leading up to menopause. Periods may become irregular and symptoms can fluctuate.
2. Menopause
- Clinically, menopause is reached after 12 consecutive months without a menstrual period, when there isn’t another explanation.
3. Post-menopause
- The years after menopause.
*Important: A woman can experience symptoms during the transition and after menopause, and the experience is different for every woman.
✍️ My current stage :
□ Periods are regular
□ Periods are becoming irregular
□ Periods have stopped for less than 12 months
□ Periods have been absent for 12+ months
□ I’m unsure
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🩸 MENSTRUAL & HORMONAL CHECKLIST
Over the last 6–12 months, have you noticed:
□ Periods becoming irregular?
□ Cycles becoming shorter or longer?
□ Flow becoming unusually heavy?
□ Spotting between periods?
□ Periods disappearing for several months?
□ PMS becoming different or more intense?
□ New breast tenderness?
□ New or worsening headaches?
□ New acne or skin changes?
🚨 Don’t ignore:
Any bleeding after 12 months without periods should be medically evaluated.
Do not automatically assume it is “just menopause.”
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🔥 MENOPAUSE SYMPTOM CHECKLIST
Tick what you experience:
□ Hot flashes
□ Night sweats
□ Sudden feeling of heat
□ Palpitations
□ Sleep disturbance
□ Fatigue
□ Irritability
□ Anxiety
□ Mood changes
□ Brain fog / difficulty concentrating
□ Reduced energy
□ Headaches
□ Joint or muscle discomfort
□ Reduced sexual desire
□ Vaginal dryness
□ Vaginal burning or discomfort
How much are symptoms affecting you?
- 0 — Not at all
- 1 — Mild
- 2 — Moderate
- 3 — Significantly
My overall symptom burden: ___ / 3
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🦴 BONE & MUSCLE HEALTH CHECK
Ask yourself:
□ Do I regularly perform weight-bearing exercise?
□ Do I include strength/resistance training?
□ Do I get adequate calcium from my diet?
□ Do I get adequate vitamin D?
□ Do I spend appropriate time being physically active?
□ Have I had a fracture from a relatively minor fall?
□ Do I have risk factors for osteoporosis?
□ Have I discussed bone-health assessment with my doctor when appropriate?
Remember:
After menopause, declining estrogen can accelerate bone loss.
Strong bones need more than calcium alone.
Think:
Nutrition + Vitamin D + Movement + Strength + Appropriate Medical Assessment
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❤️ HEART & METABOLIC HEALTH
Menopause is a good time to become more proactive about cardiovascular and metabolic health.
Check:
□ Blood pressure
□ Blood sugar / HbA1c when appropriate
□ Cholesterol / lipid profile when appropriate
□ Weight trend
□ Waist circumference
□ Physical activity
□ Smoking status
□ Family history of cardiovascular disease
□ Sleep quality
Ask yourself:
Has my waist or weight been changing even though my lifestyle hasn’t changed much?
Don’t focus only on the number on the weighing scale.
Healthy ageing = metabolic health + muscle + fitness + nutrition.
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🥗 MENOPAUSE NUTRITION CHECKLIST
Your diet doesn’t need to be complicated.
Try to include regularly:
□ Adequate protein
□ Vegetables
□ Whole fruits
□ Whole grains / high-fibre carbohydrates
□ Nuts & seeds
□ Healthy fats
□ Calcium-rich foods
□ Vitamin-D sources / supplementation when medically appropriate
□ Adequate water
Reduce excessive:
□ Sugary drinks
□ Highly processed foods
□ Frequent sweets
□ Excess alcohol
□ Unnecessary restrictive diets
Simple plate principle
- ½ plate → vegetables
- ¼ plate → protein
- ¼ plate → whole-grain/high-fibre carbohydrate
Adjust portions according to your individual needs.
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😴 SLEEP + STRESS + EMOTIONAL HEALTH
Don’t dismiss these symptoms as:
> “Ab age ho gayi hai.”
Check:
□ I wake up refreshed.
□ I sleep continuously through most nights.
□ I don’t regularly struggle with night sweats.
□ My mood is reasonably stable.
□ I can manage daily stress.
□ I don’t feel persistently anxious or low.
□ I can concentrate on daily tasks.
□ I have time for myself.
□ I have supportive relationships.
My sleep quality:
Excellent □ | Good □ | Average □ | Poor □
My stress level:
Low □ | Moderate □ | High □ | Very high □
- Persistent or severe symptoms deserve proper assessment rather than being simply attributed to menopause.
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🌸 VAGINAL & SEXUAL HEALTH
This is one of the most under-discussed areas of menopause.
Check:
□ Vaginal dryness
□ Burning
□ Itching
□ Pain during intercourse
□ Reduced comfort during intimacy
□ Urinary urgency
□ Recurrent urinary symptoms
□ Reduced sexual desire
Remember:
You don’t have to silently tolerate these symptoms.
Menopause-related genitourinary symptoms can be assessed, and several treatment options are available depending on the cause and your individual health.
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🌿 YOUR DAILY MENOPAUSE HEALTH ROUTINE
- Morning ☀️
□ Hydration
□ Nutritious breakfast / balanced first meal
□ Some daylight exposure
□ Movement
- During the day
□ Protein-rich balanced meals
□ Vegetables & fibre
□ Adequate hydration
□ Regular movement breaks
- Evening 🌙
□ Light physical activity if appropriate
□ Relaxation time
□ Limit excessive caffeine late in the day
□ Screen/light management before sleep
- Weekly
□ Strength training
□ Aerobic activity
□ Time for hobbies/social connection
□ Meal planning
□ Health tracking
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🩺 YOUR PERSONAL HEALTH REVIEW
Bring this page to your healthcare consultation.
- My top 3 concerns:
1. __________________________
2. __________________________
3. __________________________
- Symptoms I want help with:
□ Period changes
□ Hot flashes
□ Sleep
□ Mood/stress
□ Weight
□ Hair/skin
□ Bone health
□ Joint discomfort
□ Vaginal symptoms
□ Sexual health
□ Urinary symptoms
□ Other: _____________
- My current medications/supplements:
_____________
- Relevant medical history:
_____________
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🚨 WHEN SHOULD YOU SEEK MEDICAL ADVICE?
Don’t simply self-manage if you experience:
🔴 Bleeding after menopause
🔴 Very heavy or unusual bleeding
🔴 New persistent pelvic pain
🔴 Unexplained weight loss
🔴 Chest pain or significant breathlessness
🔴 Fainting or severe dizziness
🔴 New persistent breast changes
🔴 Severe or rapidly worsening symptoms
🔴 Symptoms that significantly interfere with daily life
Early evaluation can prevent small concerns from becoming bigger problems.
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🌿 WHERE DOES AN INTEGRATED APPROACH FIT?
At Advik Homeopathy Clinic & Counselling Centre, I prefer to look at the woman as a whole rather than focusing on one isolated symptom.
Depending on the individual case, assessment may include:
🩺 Medical & hormonal history
🥗 Nutrition
🏃 Lifestyle & physical activity
😴 Sleep
🧠 Stress & emotional wellbeing
🦴 Bone & metabolic health
🌸 Menopausal symptoms
💊 Current medications & supplements
Where does homeopathy fit?
Individualized homeopathic care may be considered as a complementary part of an overall care plan when appropriate.
It should not replace necessary medical evaluation, proven treatments, or emergency care.
The goal is to help women make informed decisions while addressing their symptoms, lifestyle and overall wellbeing.
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🌸 YOUR 30-DAY MENOPAUSE HEALTH TRACKER
| Parameter | Week 1 | Week 2 | Week 3 | Week 4 |
| —————— | —— | —— | —— | —— |
| Sleep | □ | □ | □ | □ |
| Energy | □ | □ | □ | □ |
| Hot flashes | □ | □ | □ | □ |
| Mood | □ | □ | □ | □ |
| Exercise | □ | □ | □ | □ |
| Protein-rich meals | □ | □ | □ | □ |
| Vegetables/fibre | □ | □ | □ | □ |
| Hydration | □ | □ | □ | □ |
| Stress management | □ | □ | □ | □ |
At the end of 30 days:
- What improved?
—
2. What is still bothering me?
—
3. What would I like to discuss with my doctor?
—
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🌸 FINAL MESSAGE
MENOPAUSE IS NOT THE END OF WOMEN’S HEALTH.
It is a new phase of health.
Your priorities may change.
Your body may change.
Your hormones may change.
But that doesn’t mean you have to simply accept every symptom as “normal ageing.”
Listen to your body.
Track your changes.
Eat well.
Move regularly.
Build strength.
Protect your bones.
Take care of your heart.
Prioritize sleep and emotional wellbeing.
And seek appropriate medical guidance when something doesn’t feel right.
A MESSAGE FROM DR. GREEVA MANKAD
“My approach is simple — I don’t want women to focus only on the number on a report. I want them to understand the woman behind that report: her symptoms, lifestyle, emotions, nutrition, sleep and overall health.”
Your menopause journey deserves individualized care.
Warm regards,
Dr. Greeva Mankad
BHMS | MD (AM) | PGDPC | DNHE
Advik Homeopathy Clinic & Counselling Centre
Ahmedabad | Online Consultations
📞 +91 95125 13970
IMPORTANT DISCLAIMER
This checklist is intended for health education and self-awareness. It is not a diagnostic tool and does not replace consultation with a qualified healthcare professional. Individual investigations and treatment should be decided according to age, symptoms, medical history and risk factors.