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

• “Women should be advised that implementing or maintaining a healthy lifestyle can improve menopause symptoms. A healthy diet (one low in saturated fat and salt and rich in calcium and vitamin D), stopping smoking, reducing alcohol intake and including regular exercise can be beneficial. Reducing caffeine intake may also improve symptoms.
• Alternative therapies, including cognitive behavioural therapy, may also improve hot flushes, nights sweats and other menopausal symptoms and can be considered in women who do not wish to take HRT or have contraindications to taking HRT.
• The decision whether to take HRT, the dose and duration of its use should be made on an individualised basis after discussing the benefits and risks with each patient…”.⁴

• Irregular periods
• Heavy bleeding
• Bleeding after menopause
• Increased premenstrual syndrome (PMS) symptoms
• Menopausal symptoms, such as hot flushes, that interfere with your daily life”.⁵