Free Health Resources & Guides
Evidence-based guides curated by Dr. Suganya Venkat to help you navigate perimenopause and menopause with confidence.
Perimenopause Symptom Tracker
Track your perimenopause symptoms daily — hot flashes, mood, sleep, energy, and cycle changes. Printable PDF to share with your doctor.
Menopause Nutrition Guide
What to eat during menopause — an Indian-friendly meal plan focusing on bone health, heart health, weight management, and reducing hot flashes.
Bone Health Checklist for Women Over 40
Everything you need to know about protecting your bone density during and after menopause — tests, supplements, exercises, and dietary tips.
HRT Decision Guide
A balanced, evidence-based guide to help you decide whether Hormone Replacement Therapy is right for you. Questions to ask your doctor included.
Exercise Guide for Menopausal Women
Safe, effective exercises for menopause — strength training for bone health, cardio for heart health, and flexibility for joint health. Beginner-friendly.
Better Sleep During Menopause
Evidence-based strategies to improve sleep during perimenopause and menopause — manage night sweats, insomnia, and restore restful sleep.
Hot Flash Management Guide
Practical strategies to reduce hot flash frequency and severity — lifestyle changes, triggers to avoid, and treatment options.
Supplements Guide for Menopause
Which supplements actually help during menopause and which are a waste of money — evidence-based recommendations by Dr. Suganya Venkat.