Menopause Check | Wechseljahre Hormon-Test: what can you do yourself?

A menopause hormone test (e.g., FSH, estradiol) can indicate your hormonal status but is not a substitute for medical diagnosis. What you can do yourself: A balanced diet with phytoestrogens (soy, flaxseed), adequate calcium, and vitamin D supports bone health and well-being. Regular exercise (strength training, cardio) reduces hot flashes and improves mood. Stress management through yoga or meditation helps, as does good sleep hygiene. Avoid triggers like caffeine, alcohol, or spicy foods. Supplements such as black cohosh or omega-3s have mixed evidence. Hormone replacement therapy (HRT) is most effective but requires medical supervision. Genetic variants (e.g., IL6 rs1800795) may influence inflammation, but the effect is small. Self-care is individual – what works for one woman may not for another. The test has limits: it measures a snapshot and does not predict symptom severity or long-term trends. Consult a gynecologist for persistent symptoms.