Menopause Wellness Hub
Wellness Tools & Trackers
Interactive tools to help you understand your symptoms, track your progress, and build anti-inflammatory habits that stick.
Tool 1 of 5
Daily Symptom Tracker
Rate each symptom from 0 (none) to 3 (severe) to track changes over time. Use this daily to identify patterns and see how your diet affects your symptoms.
Tool 2 of 5
Anti-Inflammatory Diet Score
Answer these questions about your typical weekly diet to receive a personalised anti-inflammatory score and targeted recommendations.
Tool 3 of 5
Daily Anti-Inflammatory Food Checklist
Tick off the anti-inflammatory foods and habits you’ve included today. Aim to complete as many as possible — the more you tick, the more anti-inflammatory your day has been.
Protein
Vegetables & Fruits
Healthy Fats
Fermented Foods
Anti-Inflammatory Spices
Lifestyle Habits
Tool 4 of 5
Daily Habit Planner
Tap each habit to mark it complete. These are the five most impactful daily habits for managing menopause symptoms through nutrition and lifestyle. Build them one at a time.
Protein-rich breakfast
Eggs, yoghurt, smoked salmon, or cottage cheese within 1 hour of waking
Ground flaxseed daily
1–2 tbsp in yoghurt, porridge, or a smoothie for phytoestrogens + fibre
Fermented food at lunch or dinner
Live yoghurt, kefir, kimchi, sauerkraut, miso, or tempeh
Colourful vegetables at lunch & dinner
Aim for at least 3 different colours across your two main meals
Extra virgin olive oil daily
Use as your primary cooking fat and salad dressing — at least 2 tbsp
2 litres of water
Hydration directly affects energy, skin, and cognitive function
No refined sugar or ultra-processed food
The single most impactful change for reducing inflammation
10-minute post-meal walk
Significantly improves blood sugar regulation after eating
No caffeine after 2pm
Protects sleep quality — caffeine’s half-life is 5–6 hours
Mindful eating at one meal
Eat without screens, chew thoroughly — activates the parasympathetic system
Tool 5 of 5
Daily Protein Calculator
Adequate protein intake is one of the most important — and most underappreciated — nutritional priorities during menopause. It preserves muscle mass, supports blood sugar stability, and is the most satiating macronutrient. Calculate your personalised daily target here.
Your Daily Protein Target
How to hit your target — example meal distribution:
Key insight: Most women significantly underestimate their protein needs during menopause. After age 40, muscle protein synthesis becomes less efficient — meaning you need more protein, not less, to maintain the same muscle mass. Aim to spread your intake evenly across meals rather than having most at dinner.
High-Protein Anti-Inflammatory Foods
Quick reference guide to protein content in Real Food Science-approved foods.
| Food | Serving | Protein | Benefit |
|---|---|---|---|
| Chicken breast | 100g cooked | 31g | Complete protein, low fat |
| Salmon fillet | 150g | 30g | Protein + omega-3 |
| Greek yoghurt (full-fat) | 200g | 20g | Protein + probiotics + calcium |
| Eggs | 2 large | 13g | Complete protein + choline |
| Sardines (tinned) | 1 tin (120g) | 25g | Protein + omega-3 + calcium |
| Cottage cheese | 150g | 18g | High protein, low calorie |
| Lentils (cooked) | 200g | 18g | Protein + fibre + phytoestrogens |
| Chickpeas (cooked) | 200g | 15g | Protein + fibre + phytoestrogens |
| Tempeh | 100g | 19g | Protein + probiotics + isoflavones |
| Kefir | 250ml | 9g | Protein + probiotics |
| Pumpkin seeds | 30g | 9g | Protein + zinc + magnesium |
| Almonds | 30g | 6g | Protein + vitamin E + calcium |