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However you choose to manage your menopause symptoms, your lifestyle choices are going to be the cornerstone of any treatment plan you choose.

Many women do not need medical intervention to support them through menopause.

Maintaining general health, physical fitness, cardiovascular health and bone strength are important aspects of the care of women going through the menopause and in the postmenopausal phase of life.

The new InforMD Menopause Wellness Platform provides evidence-based, relatable information for women and their family and friends. 

While we predominantly talk about women in relation to the menopause in this guidance, we also recognise and appreciate that it can impact trans and non-binary people who don’t identify as women in the same manner.

Menopause self assessment tool.

Could this be the menopause?  This self administered scale helps to think about the menopause and measure the severity of symptoms and their impact.

Menopause Videos

Short videos on all things menopause from our experts. 

Menopause, an overview. 

Dr Aoife Nic Shamhrain and Ciara McKenna present an overview on menopause.

Menopause, exercise and the pelvic floor.

Chartered physiotherapist, Clare Farrell, speaks about the of exercise and the pelvic floor in menopause 

Menopause, the heart and minding your health.

A series of videos from the Irish Heart Foundation on menopause. Includes lots of tips on healthy eating and minding your heart and mind.

Menopause and the heart. 

Irish Heart Foundation video on the impact of reduced oestrogen on the heart and blood vessels.

Menopause: nutrition and lifestyle.

Orna O'Brien, Registered Dietician, on 5 ways to build a healthier diet. 


Menopause and cholesterol 

Orna O'Brien, Registered Dietician, on 5 foods to lower cholesterol. 

Menopause and mindfulness

2 minute breathing exercises from the Irish Heart Foundation: This technique is excellent for emotional calming. Practice this every day to get the best effect.

Sit in a comfortable position, both feet firmly on the ground. Close your eyes, place your left hand on your abdomen and your right hand on your chest.

Breathing normally, notice which hand moves as you breathe. Slowly count from one to four as you breathe in through your nose. Pause for four counts. Then open your mouth and mentally count from one to four as you breathe out through your mouth.


Leaflets 

Handouts on all things menopause 

Exercise 

Women' Health Concern Factsheet on: Exercise in Menopause 

Download

Nutrition

Women' Health Concern Factsheet on: Nutrition in Menopause

Download

Emotional well-being 

Women' Health Concern Factsheet on: Emotional Wellbeing in Menopause

Dowload

Self care and wellbeing journal 

From the Irish Heart Foundation

CBT for menopause: Self help guide

From The Women's Health Concern

Pelvic health:

What to expect when you see a women’s health physiotherapist.

Pelvic floor checklist. 

For bowel, bladder and sex. 

Myth busting

The conversation around menopause is getting louder but there is still a lot of misinformation. Here are 10 myths about menopause and what you should really know from Dr Ciara McKenna.

Resources: Menopause information 

The Irish College of General Practitioners has 5 short videos to give you some general information about Menopause, what it is, how it is diagnosed, and what to expect from its treatment. 

Government of Ireland website on Menopause , information pages on menopause. 

A range of detailed factsheets on menopausal symptoms and treatment options which can be printed directly from the Women’s Health Concern website or downloaded in PDF format. 

Symptom score sheet.

Detailed information on each symptom of menopause, UK based site. 

The Menopause Explained: a series of short videos from the British Menopause Society covering different aspects of the menopause.

An award winning, independent website providing up-to-date, accurate information about the menopause, menopausal symptoms and treatment options.

Canadian website with information on menopause and how to talk to your GP about menopause.

Menopause self care factsheet.

Menopause for people in the LGBTQIA+ community.

Black Girls Guide To Surviving The Menopause.

Menopause easy read information.

Menopause signs and symptoms easy read information.

Resources: Menopause and wellbeing  

The Irish Heart Foundation: Menopause and your heart and Her Heart Matters Homepage.

Menopause, your heart and your diet from Orna O'Brien. 

Top 10 Nutrition Tips for Menopause

Diabetes UK | Waist to Hip Ratio Calculator: www.diabetes.co.uk

Moving Medicine, being active through the menopause.

Exercises for bone health and osteoporosis.

Calcium calculator, calculate your daily calcium intake.

Breast Check Ireland, check the register.

Cervical check, when is my next cervical check screening smear due? 

A suite of videos and patient leaflets from the Pelvic Floor Centre.

A suite of physiotherapy videos.  

Your guide to urinary incontinence. 

The Squeezy App - a multi-award winning app supporting people with their pelvic floor muscle exercise programmes.

Your guide to urinary incontinence and incontinence wear. 

Your guide to pelvic floor exercise. 

Your guide to constipation. 

Your guide to painful sex. 

Your guide to pelvic organ prolapse. 

A booklet on pelvic organ prolapse.

A general guide for people with functional bowel problems.

Sexual Health for Trans and Non-Binary People.

Reading resources 

Reading resources for the menopause 

 
  • Proven Stretching, Strengthening, and Nutrition Program for Relieving Pain, Incontinence & IBS,
    Heal Pelvic Pain, by Amy Stein. Proven Stretching, Strengthening, and Nutrition Program for Relieving Pain, Incontinence & IBS,
  • The ultimate home treatment programme for healing pelvic and abdominal pain.
    Healing Pelvic and Abdominal Pain, by Amy Stein. The ultimate home treatment programme for healing pelvic and abdominal pain.
  • The Essential Guide to Managing Your Health in Mid-Life.
    The Menopause by Dr Deirdre Lundy. The Essential Guide to Managing Your Health in Mid-Life.
  • explores how the female heart works and provides practical advice for women.
    A Woman’s Heart, by Dr Angela Maas. explores how the female heart works and provides practical advice for women.
  • Agatha’s menopause experience from symptoms to reassessing how she feels about herself.
    Queen Bee, by Ciara Geraghty. Agatha’s menopause experience from symptoms to reassessing how she feels about herself.
  • Your guide to female health.
    The Knowledge by Dr Nighat Arif. Your guide to female health.
  • A holistic approach to managing menopause and achieving lifelong health.
    Complete Guide to the Menopause by Dr. Mukherjee. A holistic approach to managing menopause and achieving lifelong health.
  • By The North American Menopause Society, rigorous, evidence-based information about the menopause.
    The Menopause Guidebook. By The North American Menopause Society, rigorous, evidence-based information about the menopause.
  • Catherine O’Keefe helps women navigate the ins and outs of menopause.
    All You Need to Know About Menopause. Catherine O’Keefe helps women navigate the ins and outs of menopause.
  • The only thing predictable about menopause is it’s unpredictability. No 2 experiences are the same.
    The Menopause Manifesto by Dr. Jen Gunther. The only thing predictable about menopause is it’s unpredictability. No 2 experiences are the same.
  • From Appetite to Sleep, Periods to Sex Drive, Balance Your Hormones to Unlock Better Health.
    It's Probably Your Hormones, by Dr Mary Ryan. From Appetite to Sleep, Periods to Sex Drive, Balance Your Hormones to Unlock Better Health.
  • Featuring case studies from women in every walk of life and all stages of their menopause journey.
    Cracking the Menopause. Featuring case studies from women in every walk of life and all stages of their menopause journey.
  • A Guide To Understanding And Reclaiming Hormone Health.
    It's Not My Head, It's My Hormones by Marion Gluck A Guide To Understanding And Reclaiming Hormone Health.
  • For anyone interested in adjusting their diet during perimenopause and menopause.
    The Natural Menopause Method by Karen Newby. For anyone interested in adjusting their diet during perimenopause and menopause.
  • Self-described “menopause mentor,” offers personal anecdotes and practical exercises.
    Second Spring by Karen Codrington. Self-described “menopause mentor,” offers personal anecdotes and practical exercises.
  • In this book, she blends personal narratives with evidence-based research.
    Magnificent Midlife by Rachel Lankester. In this book, she blends personal narratives with evidence-based research.
  • This book has helped make the literature on perimenopause more inclusive.
    What Fresh Hell is This by Heather Corinna. This book has helped make the literature on perimenopause more inclusive.
  • A helpful resource to untangle the many factors that influence your sexual wellbeing.
    Where did my libido go? by Dr. Rosie King. A helpful resource to untangle the many factors that influence your sexual wellbeing.

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