What kind of medical information and records do you want to maintain in your journal? This book has discussed the types of symptoms your doctor may want you to record in a monthly symptom diary. Most such records include a list, by the day of your menstrual cycle, of symptoms experienced, and the severity of those symptoms (usually noted as mild, moderate, or severe). Some typical symptoms included in symptom diaries or calendars are mood swings, irritability, insomnia, hot flashes, night sweats, weight change, headache, increased appetite, fatigue, depression, and forgetfulness. When you're preparing to begin your menopause journal, talk to your doctor to find out what symptoms he or she would most like for you to track over the next few months.

Though your menopause journal is much more than just this list of physical and emotional symptoms, those records are an important source of information for both you and your doctor, so choose them carefully. Here are some ideas:

• Keep a diet journal. List the foods you eat, serving sizes, and calorie counts if you're concerned about tracking the source of weight gain you may be experiencing or improving your nutrition. Many women have no idea how much they eat during the day, or how well their diet conforms to the recommendations set forward by most health experts. (See Chapter 13 for more information on those guidelines.)

• Keep an exercise journal. When you note the type of exercise you do each day, the length of time you exercise, number of repetitions, and related information, you'll be able to track your progress and note any associations between your exercise, your symptoms, weight changes, and overall feelings of well-being.

• Track all cyclical symptoms. Many women experience cyclical symptoms as they move through perimenopause. For example, hot flashes, migraine headaches, or insomnia may occur at specific points in the menstrual cycles. Your symptom calendar will help you track these recurring symptoms. Don't just be on high alert for negative days; track those positive feelings as well. Your “up” days may occur on a regular basis, and could provide you and your doctor with important information about hormone cycles, diet, or other factors that contribute to them.

• Note changes in medication or supplements. You don't need to begin each day's journal entry with a list of all of the vitamins and routine medications you've taken on that day; one entry in your journal should include that list, for the record. But note any changes from your daily routine; add and remove medications as your prescriptions change or end, and note changes in the types or amounts of vitamin and mineral supplements you're taking. If you switch from brand-name prescriptions to generic, record that, too.