It’s a good idea to start tracking your menstrual periods when they start changing, so you know when 12 months have passed since you last had a menstrual period”.²

Meno Martha’s Look for A Pattern

When do you have X? e.g. When do you have hot flushes/flashes?

1. Do you have X on a particular day or night of the week? e.g work day or night
2. Do you have X at a particular time of day or night?
3. Do you have X when you feel hot?
4. Do you have X when you feel hungry?
5. Do you have X when you eat spicy or certain other food?
6. Do you have X when you drink tea, coffee, cola or other caffeinated drinks?
7. Do you have X when you drink alcohol?
8. Do you have X when you smoke?
9. Do you have X when you do not have a good night’s sleep?
10. Do you have X when you feel stressed or sick?
11. Do you have X when you do not exercise regularly?
12. Do you have X when you do something else in particular?

Meno Martha’s Look for A Flip-Side Pattern

When do you have less X? e.g. When do you have less hot flushes/flashes?

1. Do you have less X on a particular day or night of the week? e.g. Non-work day or night
2. Do you have less X at a particular time of day or night?
3. Do you have less X when you do not feel hot?
4. Do you have less X when you do not feel hungry?
5. Do you have less X when you eat less spicy or certain other food?
6. Do you have less X when you drink less tea, coffee, cola or other caffeinated drinks?
7. Do you have less X when you drink less alcohol?
8. Do you have less X when you smoke less?
9. Do you have less X when you have a good night’s sleep?
10. Do you have less X when you do not feel stressed or sick?
11. Do you have less X when you exercise regularly?
12. Do you have less X when you do nothing in particular?

• Hot weather or warm environments
• Being overheated, especially during exercise or when wearing heavy clothing
• Drinking caffeinated or alcoholic beverages
• Eating spicy foods
• Feeling stressed
• Drinking hot beverages like coffee, tea or hot chocolate
• Taking hot showers or baths
• Smoking cigarettes

Avoiding things that trigger your hot flashes can be a great way to help manage how often you get hot flashes”.³

• You are younger than 45 and your periods are irregular or have stopped
• You have symptoms that are interfering with your daily activities, including exercise and work
• You have symptoms that are affecting your mental health or your relationships
• You have not had a menstrual period for 12 months, and you then have a period or bleeding from the vagina”.⁴