How to Track Menopause Symptoms Naturally Using the Moon as Your Guide

How to Track Menopause Symptoms Naturally Using the Moon as Your Guide.

What if the moon could teach you more about your body than your calendar?

For many women in menopause, time starts to feel different.

You may no longer have a predictable monthly cycle.

You might not know when to expect energy or when to plan rest.

However, just because your physical cycle has shifted doesn’t mean your inner rhythm has disappeared.

You still have a cycle, it just looks different now.

And one of the most beautiful ways to reconnect with it is by using the moon as a mirror.

The Moon as a Mirror: A Rhythm You Can Trust

The moon gives us a constant, gentle rhythm.

It rises and falls every 29.5 days, going through four main phases:

• New Moon – a time of quiet and new beginnings
• Waxing Moon – rising energy and gentle momentum
• Full Moon – a peak moment for reflection and release
• Waning Moon – a soft descent into rest and restoration

Each phase offers you a chance to pause and ask yourself:

What do I need right now?

This isn’t about doing more.

It’s about noticing more.

When you begin to observe your energy alongside the moon’s cycle, you may notice patterns, times when you’re naturally more social, more introspective, more active, or more in need of stillness.

Why This Matters in Menopause

During perimenopause and menopause, the monthly cues we once relied on begin to fade.

Our hormones fluctuate in new ways, and our nervous system becomes more sensitive to stress, fatigue, and burnout.

The moon becomes a beautiful guide, not to replace your body’s wisdom, but to reflect it to you.

Instead of asking, “What’s wrong with me this week?” you might begin to ask, “What phase am I in?”

You shift from judgment to understanding.

This shift brings relief.

It brings clarity.

It reconnects you to your inner timing, even when your body feels unpredictable.

Many of the common symptoms we associate with menopause—like hot flushes, night sweats, vaginal dryness, mood swings, and brain fog—are part of a complex hormonal shift that every woman experiences differently.

During the menopause transition, fluctuating estrogen levels can lead to a wide range of physical symptoms, including weight gain, muscle mass loss, and sleep disturbances (those frustrating sleepless nights and temperature spikes we often call hot flushes or vasomotor symptoms).

A symptom tracker like the Moon Cycle Tracker can help perimenopausal women and postmenopausal women make sense of these shifts and connect patterns to phases of the menstrual cycle, even after periods stop.

For a lot of women, this kind of symptom tracking becomes a gentle yet powerful review process, offering menopause insights that inform more personalised lifestyle changes, from nutrition and possible vitamin D supplements to emotional care and even alternative treatments.

Whether you’re in your 40s, your early 50s, or beyond, tuning into your body’s rhythm can make a huge difference in managing menopausal symptoms and supporting your physical health, especially if you’re navigating perimenopause experiences or concerned about breast cancer risks.

Don’t underestimate the power of tracking your symptoms and aligning with natural rhythms to ease mood changes, stabilise body temperature, and feel more in control of your wellbeing.

Mini Moon Rituals for Midlife Women

You don’t need candles, crystals, or complex routines (unless you want them!).

These rituals are simply moments to check in with yourself.

You can do them in bed, while sipping tea, or during your daily walk.

🌑 New Moon – “What do I want more of?”

Take 2 minutes to jot down one intention for the next moon cycle. Keep it simple: more rest, more vegetables, more deep breaths.

🌓 Waxing Moon – “What one small step feels easy?”

Choose one supportive action, like prepping a nourishing lunch or going to bed 15 minutes earlier. Let it be doable and kind.

🌕 Full Moon – “What am I ready to let go of?”

Reflect on anything you’re holding that feels heavy. A belief, a habit, a pressure. Write it down and, if it helps, toss the paper or delete the note. It’s symbolic—and surprisingly powerful.

🌘 Waning Moon – “Where can I soften?”

Permission to do less. Swap a workout for a walk, a to-do list for a nap, or noise for quiet. Let your nervous system exhale.

This Is Soul Work, Not More Work

This isn’t about perfection or performing.
It’s about learning to listen.

The moon won’t tell you what to do, but she will remind you that you’re not meant to be the same every day.

She’ll invite you back to your body, your energy, and your intuition.

And isn’t that what we all need in midlife?

A softer rhythm. A new way to feel at home in ourselves.

Want to Try It?

✨ Download my free Moon Tracker here to gently track your energy alongside the moon.
📔 You’ll get:

🌙 A printable 4-week Moon Cycle Tracker

🗝️ A Symptom Key to help you connect physical and emotional patterns to each moon phase

💫 A simple tool to reconnect with your intuition—even if your hormones feel all over the place

🌿 Ready to Take the Next Step Toward Hormone Harmony?

If you’re tired of battling symptoms like brain fog, weight gain, low moods, and exhaustion, you don’t have to figure it out alone.

The Menopause SHIFT Method is my 12-week transformation program designed to help you:

✅ Understand your unique symptoms and what they mean
✅ Create hormone harmony naturally—no HRT required
✅ Reconnect with your body and feel like you again
✅ Create lasting energy, clarity, and confidence

With personalised 1:1 support, an empowering step-by-step roadmap, and real food–based tools that fit your lifestyle, this is your chance to shift from surviving to flourishing and thriving through perimenopause and beyond.

✨ Let’s make this a season of healing, clarity, and transformation.

Find out if the SHIFT Method is the right fit for you, learn more HERE.