What Tracking Taught Me About Perimenopause
Perimenopause and my youngest babe arrived at the same time!
Perimenopause appeared out of nowhere for me — and if you're anything like me, it will for you too. One day I was coasting through my early 40s, working hard and having fun, and the next I was taking care of a surprise covid baby and life basically seemed impossible. After the initial sleepless baby phase and emerging slowly from covid new mom life, I was still wide awake at 3 AM with night sweats, exhausted, heavier than I’d ever been, and wondering why I felt like such a trainwreck. I was working out & eating reasonably well, why wasn’t I recovering from baby #2 / covid / insert stuck feelings here? Sound familiar?
Curious what I built to help make sense of it all? Keep reading — or…
Perimenopause is a natural transition, but let’s be honest—it can feel anything but natural when you aren’t sleeping, are operating on fumes, and are navigating unpredictable cycles, mood shifts, and an entirely new phase of hormonal and physical life. I was able to mitigate many of my symptoms of perimenopause, at first, with a renewed dedication to living a healthy lifestyle. Healing my blood sugar issues as much as I could was super helpful. But eventually, 5 years in, that stopped working too and I just kept feeling worse and worse.
I started reading all the books and tracking my symptoms more methodically and realized I was suffering more than I realized. Everything came to a head when my sleep was all over the place and I felt like a walking zombie grumpy pants, my joints started throbbing all the time, and I was in enough pain that I couldn’t keep up my normal movement routines. My mood and mindset suffered. It was time to get real. My usual OB/GYN told me, “your hormone levels are fine, this is all normal, deal.” I set about finding a doctor who would listen more seriously about my concerns and discuss the possibility of Menopause Hormone Therapy (MHT). After going through this long hormonal learning process, I was so grateful to find a health care partner to help me navigate and the relief MHT eventually brought me, I couldn’t help but create my own Perimenopause Symptom Tracker to help me better understand what was going on with me. I’m sharing it with you to help bring clarity, validation, and strategy to a phase of life that might be new and unknown to you.
Hormone therapy has come so far and there are a lot of women living out loud about menopause treatment right now on social media. If you or someone you love is in this hormonal transition phase of life, start doing some reading and research so you can understand what is going on. Some symptoms are normal, but a high symptom load isn’t and you don’t have to suffer unnecessarily. I was reluctant to try hormone supplementation myself, I wanted to let my body do it’s thing, but my body was struggling, and so was I, in every sense of the word. In the end, I decided it was worth trying. I took birth control pills for almost 20 years of my life, I wear readers and take vitamins, why wouldn’t I be open to less suffering with low dose, bioidentical hormones now during perimenopause and possibly beyond? I greatly appreciate Dr. Mary Claire Haver's approach in her book The New Perimenopause: An Evidence-Based Guide to Surviving the Zone of Chaos and Feeling Like Yourself Again — it's the single resource I'd hand to any friend just starting this transition.
Why Tracking Matters
Here is my simple symptom tracker in all it’s google spreadsheet beauty
Perimenopause isn’t linear. One month you might feel like yourself again, and the next, your body’s in chaos. By tracking your symptoms, you can:
Spot patterns tied to your cycle, lifestyle, stress, or sleep
Identify triggers (hello sugar crashes or skipped workouts)
Have clear, detailed conversations with your doctor or menopause specialist
Feel empowered instead of confused
Notice what's actually improving (so you don't abandon things that are working)
You can track symptoms more informally in a paper journal, a free form text app on your phone, a google doc or spreadsheet (I love my google docs). It’s not about obsessing—it’s about noticing. That’s where true mindful movement begins: by listening.
Inspired by Experts, Designed for Real Life
In her book The New Perimenopause and her platform The Pause Life, Dr. Mary Claire Haver emphasizes the importance of data and intentionality during this transition. She advocates for women to become the CEO of their own health—to track what’s happening, speak up, and make informed choices about hormone therapy, nutrition, and movement.
I’ve woven those principles into the tracker I designed. It’s simple, intuitive, and tailored to women like us—who move with intention, who crave clarity, and who want to feel good in our bodies again.
What's Inside the Free Tracker
A daily log for physical, emotional, and cognitive symptoms
A daily symptom total to help you understand how impacted you really are
Reflect on sleep, movement, mood, and menstrual patterns
You can print it or use it digitally—whatever fits your lifestyle.
📚 Resources I Trust
- Book: The New Perimenopause: An Evidence-Based Guide to Surviving the Zone of Chaos and Feeling Like Yourself Again by Dr. Mary Claire Haver
- Provider List: Clinicians that specialize in Women’s Health by Dr. Mary Claire Haver
- Central Coast Provider: Coastal Well Woman, Women's Healthcare for Midlife and Menopause Wellness, based in Santa Barbara, California, with in person and virtual meeting options
Download the Free Tracker
Click below to download the free Perimenopause Symptom Tracker and start tuning in to what your body’s trying to tell you. This isn’t about fixing or fighting—it’s about flowing with this chapter of your life.
Whether you’re just starting to wonder about your hormones in midlife, considering hormone therapy, trying to eat and move in sync with your hormones, or just looking for a little more grace in the mess of midlife, tracking could be the first mindful step.
Let’s keep moving—slowly, intentionally, and together.
—Roxy
Part of the Perimenopause series
This series explores practical ways to navigate the hormonal changes of perimenopause with more understanding and support.
Read next:
(⏪ Previous Post) - Wait, Is This Perimenopause? Signs, Symptoms, and What To Notice
(⏭️ Next Post: Coming Soon!) - How To Talk To Your Doctor & Get Perimenopause Support
(⏭️ Next Post: Coming Soon!) - Lifestyle Levers That Help Perimenopause
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A Slow Moves Rox note: I think of perimenopause as part of a much bigger conversation about how we care for ourselves as our bodies and lives change. Movement, strength, sleep, nourishment, stress, hormones, recovery, and emotional well-being don’t exist in separate boxes. My approach is to stay curious about the whole picture—and find sustainable ways to support the body I’m actually living in.
Disclaimer
This article is for general educational purposes and is not a substitute for individualized medical advice, diagnosis, or treatment. Talk with a qualified healthcare professional about new, changing, or concerning symptoms.