Before You Make Further Health Changes, Track the Data!

Many women tell me they’ve tried different routines, supplements, diet changes or even HRT during perimenopause, only to feel like nothing is working. When I ask a little more, they often realise they are seeing small improvements — better sleep, steadier mood, less bloating — but because they weren’t tracking, it feels like no progress is happening.

The truth is that we can’t improve what we don’t measure. Perimenopause brings changes in hormones, sleep, energy, digestion, and mood, and without tracking, it’s easy to feel like everything is random. Our memory tends to focus on what isn’t working, rather than the small shifts that are actually happening.

Tracking your symptoms gives perspective. It allows you to notice the subtle improvements that often go unnoticed. Progress in perimenopause is usually gradual and sometimes invisible until you look back and review the patterns.

Before adding new supplements, changing your diet drastically, or starting a completely new routine, spend a week or two simply tracking what’s happening now. Note your symptoms, how severe they feel, and anything that might influence them — sleep, stress, meals, movement, or your cycle. Gathering this data first gives you a clear picture of what’s already working and what might need adjustment. Sometimes small tweaks are far more effective than big changes.

To make this simple, I’ve created a three-column Symptom Tracker. You record your symptom, rate its severity, and add comments about anything you’ve changed that week, such as meals, exercise, supplements, or sleep adjustments. This approach keeps tracking practical and manageable, so it doesn’t feel like extra work.

After a week, review your tracker and repeat the process. Patterns will start to emerge. You might notice that your sleep is improving, or mood steadiness follows regular movement. These insights allow you to make informed adjustments rather than guessing. Tracking isn’t about perfection; it’s about awareness, clarity, and recognising the progress you’re already making.

Because we are ten times as likely to stick with certain habits when we see evidence that they are working! 

Perimenopause can feel confusing, but tracking your symptoms helps you understand your body and see real progress. Before making any changes, start by observing and recording what’s happening now. Awareness comes first, and from there, you can make changes that genuinely support your health.

You can download the free, simple Symptom Tracker here: Download your Symptom Tracker