name / week: ________________perimenopause symptom tracker
record cycle day if you still have periods, and note the date of each period start. the relationship between symptoms and cycle day is the useful part.
| date | cycle day | hot flushes | sleep 0-10 | mood 0-10 | brain fog 0-10 | joint pain 0-10 | notes |
|---|---|---|---|---|---|---|---|
free worksheet from rox · talktorox.com · not medical advice
the free symptom tracker does the same job in your browser and works out the patterns for you. rox is the free ios app behind it: it remembers every entry, reads your apple watch, oura, garmin or amazfit, and builds a summary a doctor can read in a minute.
how to use it
Perimenopause is diagnosed largely on pattern and history rather than on a blood test, because hormone levels swing week to week during this stage. That makes your own record unusually important: it is often the strongest evidence in the room.
Track symptoms against cycle day rather than against the calendar alone. Many perimenopausal symptoms cluster in the days before a period and ease afterwards, and that timing is what separates them from other explanations.
Include the symptoms people forget to mention. Joint pain, brain fog, palpitations, tinnitus and anxiety are all commonly reported in perimenopause and are frequently attributed to something else entirely because nobody wrote down that they arrived together.
01
what should i track during perimenopause?
cycle day and period dates, hot flushes and night sweats, sleep quality, mood, brain fog, joint pain and energy. add anything else that changed, since perimenopause symptoms extend well beyond hot flushes and irregular periods.
02
how long should i track perimenopause symptoms?
two to three months is the useful range. cycles vary a lot in perimenopause, so a single month rarely shows a pattern, while three months usually makes the timing obvious.
03
is there a test for perimenopause?
for most women over 45 it is diagnosed on symptoms and cycle changes rather than blood tests, because hormone levels fluctuate too much to be reliable. a symptom record covering several months is often more useful to a clinician than a single hormone result.
04
what is the difference between perimenopause and menopause?
perimenopause is the transition, when cycles become irregular and symptoms begin. menopause is the point twelve months after your last period. symptom tracking is most useful during perimenopause, when things are changing.
free to use, print and share. rox is a tracking tool, not medical advice, and it cannot diagnose or treat anything.