🔐

Private by design

Your subscription or account handles app licensing only — we never store, see, or host your personal files or data on our servers.

Pick a folder on your device — that’s it. Whatever cloud you already use (Google Drive, OneDrive, iCloud, Dropbox, or your local disk) syncs your files automatically. Complete privacy with zero lock-in.

Evidence-Based Hormonal Navigation Portal

Clear Answers for Your Hormones, Brain, and Body.

Perimenopausal hormone shifts alter CNS signaling, sleep patterns, and metabolic regulation. OvaHarmony combines validated screening (MRS, PHQ-9, GAD-7, STRAW+10 with cycle-variability staging) with birth-control interaction logic, transdermal safety data, progestogen dose-scaling, GSM-focused management, supplement/herbal evidence grading, and actionable doctor scripts. Built on peer-reviewed research from NAMS, IMS, BMS, SAMS, NICE, and PubMed.

100% on your device No tracking Accessible design Works offline

Overview

Make sense of perimenopause and menopause — on your own terms.

OvaHarmony turns scattered symptoms into a clear clinical picture: validated questionnaires (MRS, PHQ-9, GAD-7, STRAW+10), a daily symptom tracker, birth-control and HRT guidance, and doctor-visit scripts so your next appointment stays on evidence.

Quick start — under 2 minutes

Complete the Symptom Dx — answer the validated questions to get your baseline.
Log a day — record flushes, sleep and mood so patterns become visible.
Review your report — take the printed summary to your doctor for a focused conversation.

Private by design

Your answers stay on this device. Scores and symptom logs live in your browser's own storage — nothing is uploaded to a server, because there is none. Share only what you choose, when you choose.

Guide: how an offline menopause symptom tracker helps you get heard

Perimenopause and menopause symptoms are real and measurable, but they are often dismissed because they arrive unpredictably. A private, offline symptom tracker changes the conversation. By logging flushes, sleep, mood and cycle changes every day, you build a dated record that a clinician can review — not a vague recollection.

OvaHarmony uses validated clinical instruments: the Menopause Rating Scale (MRS), PHQ-9, GAD-7 and STRAW+10 reproductive staging. These are peer-reviewed tools used in clinical practice. Your answers produce a baseline score and a severity band, and the STRAW+10 staging places you on the recognised reproductive continuum from late reproductive years through postmenopause.

The app is private: everything stays on your device, in your browser's own storage. Nothing is uploaded to a server because there is none. When you are ready, export a printable summary and take it to your appointment. Your data travels only when you choose to carry it.

The birth-control and HRT matrix explains, in plain English, how different options interact with perimenopausal symptoms — so you can ask informed questions rather than accept whatever is offered. Supplement evidence is graded, not sold, and the doctor-visit scripts turn your results into a focused agenda.

Back up your export file to your own Google Drive, OneDrive, Dropbox or iCloud folder and your cloud provider syncs it automatically — without OvaHarmony ever seeing your data. That is the safest way to keep a private health record: your device, your storage, your control.

Validated Medical Assessment

Menopause Rating Scale (MRS)

Completion 0%

Clinical Scale Overview: The MRS is an internationally validated 11-item diagnostic tool covering Somato-Vegetative, Psychological, and Urogenital domains. It quantifies quality-of-life impact to guide clinical management and has been used in thousands of studies worldwide.

The Physiological Blueprint Behind Your Symptoms

Fluctuating estrogen and progesterone alter neurochemical signaling across central and peripheral receptors. Understanding these mechanisms removes self-blame and focuses care on targeted physiological solutions.

Hypothalamic Thermoregulatory Dysfunction: 17β-estradiol stabilizes the KNDy (neurokinin B/dynorphin) neurons in the infundibular nucleus of the hypothalamus. Plunging estrogen causes uninhibited neurokinin-B signaling, narrowing the brain's thermoregulatory zone so minor environmental temperature changes trigger immediate flushing and profuse diaphoresis.
Neurosteroid & GABA-A Downregulation: Progesterone metabolizes into allopregnanolone, a potent positive allosteric modulator of GABA-A neuroreceptors in the amygdala. As ovulation becomes irregular, progesterone drops rapidly, causing acute GABA-A withdrawal characterized by unprovoked panic, heightened startle response, and severe 3 AM awakenings.
Serotonin & Mood Pathway Disruption: Estrogen upregulates tryptophan hydroxylase (the rate-limiting enzyme in serotonin synthesis) and downregulates monoamine oxidase (MAO-A), which degrades serotonin and dopamine. Estrogen withdrawal reduces synaptic serotonin density, precipitating emotional lability and low mood.
Cerebral Bioenergetic Shifts: 17β-estradiol is a master regulator of glucose transport (GLUT1/GLUT3) and ATP production in cerebral mitochondria. Transient estrogen drops reduce brain glucose metabolism by up to 20–25%, manifesting clinically as perimenopausal brain fog, memory retrieval lags, and mental fatigue.

Why This Matters for Self-Advocacy

Understanding that your symptoms are neurochemical, not character failures, is the first step in effective self-advocacy. When you tell a clinician "I'm anxious and can't sleep," it may be dismissed. When you say "I'm experiencing GABA-A withdrawal symptoms consistent with perimenopausal neurosteroid decline, and I'd like to discuss options," you're speaking their language. This portal gives you that language.

Diagnostic Summary

Clinical Score Overview

MRS Total Score

0 / 44

Minimal Impact (0-4)

STRAW+10 Reproductive Stage

Late Reproductive (Stage -3)

Predictable cycles; subtle hormone shifts beginning.

Endocrine Biomarker Reference by STRAW Stage

Stage	FSH	AMH / Inhibin B	Estradiol
-3	Variable, still normal	Declining	Normal range
-2	Elevated, wide swings	Low	Fluctuating widely
-1	> 30 IU/L	Very low	Transient drops < 100 pmol/L
+1	Permanently elevated	Undetectable	Consistently low
+2	Stable elevated	Undetectable	Baseline low + urogenital atrophy

Note: FSH spot-checks are not diagnostic during perimenopause — levels fluctuate up to 3× within 48 hours.

Tailored Clinical Strategy:

• Complete symptom scoring on the left to generate customized guidance.

Your personal tracker

Daily Symptom & Mood Trend Log

Single-day symptom snapshots can mislead clinicians due to perimenopausal hormone volatility. A 7-day rolling average provides accurate clinical baselines. Trigger checkboxes enable correlation of vasomotor episodes with known provocateurs. Data stays on your device.

7-Day Avg Vasomotor 0.0

7-Day Avg Sleep 0.0 hrs

7-Day Mood Baseline 0.0 / 5

Trigger Correlation (last 7 days)

Log entries to see correlations.

7-Day Rolling Trend Line

Accessible data table (alternative to chart)

Date	Flushes	Sleep	Mood	Alcohol	Late Meal

Saved daily symptom log entries
Date	Vasomotor	Sleep	Mood	Triggers
No logged entries found.

Diagnostic Integration

Birth Control & HRT Compatibility Matrix

Exogenous contraceptives alter ovarian suppression and uterine bleeding patterns. Standard sites rarely address how synthetic contraceptives interact with body-identical HRT.

Select Active Contraceptive Method:

Natural Cycles Selected

Endogenous gonadotropin signaling is unmasked. Cycle shifts of ≥ 7 days confirm STRAW Stage -2.

Contraceptive method vs HRT compatibility
Method	Diagnostic & Bleeding Impact	Safe HRT Co-Administration?	Transition Protocol
Combined Pill / Patch / Ring	Suppresses pituitary FSH/LH. Bleeds are withdrawal events, invalidating cycle tracking for staging.	UNSAFE TO STACK	Discontinue under supervision or switch to Mirena IUD before body-identical HRT.
Levonorgestrel 52mg IUD	Local suppression causes light spotting or amenorrhea; pituitary FSH/LH remains active.	GOLD STANDARD PARTNER	Add transdermal 17β-estradiol; no oral progesterone required.
Progestin-Only Pill	Irregular breakthrough bleeding complicates tracking.	REQUIRES EVALUATION	Add oral micronized progesterone or transition to Mirena.
Etonogestrel Implant (Nexplanon)	Systemic progestin; bleeding patterns variable, often unpredictable spotting.	OFF-LABEL COMBINATION	Combining with transdermal E2 is off-label. Consult menopause specialist; consider Mirena switch for simpler HRT pairing.
Copper IUD / Barrier	Zero hormonal interference. Natural cycles remain visible for staging.	FULLY COMPATIBLE	Ideal for standard body-identical HRT regimens.
None / Sterilization	Unmasked endogenous signaling. Cycle shifts ≥ 7 days confirm STRAW Stage -2.	STANDARD PROTOCOL	Body-identical HRT protocols apply as per NAMS/IMS guidance.

Evidence-Based Directory

Bioidentical HRT, Testosterone & Progestogen Equivalence

Differentiating body-identical therapies from outdated synthetic options using official guidelines (NAMS, IMS, BMS).

Absolute & Relative HRT Contraindications (BMS / NAMS aligned)

Absolute — Do Not Prescribe:

Current, past, or suspected ER+ breast cancer
Active or past endometrial malignancy
Undiagnosed breast mass
Active or recent VTE / PE
Known thrombophilia (Factor V Leiden, prothrombin mutation)
Active arterial thromboembolic disease (MI, stroke)
Unexplained vaginal bleeding (investigate first)
Active liver disease with impaired function
Porphyria
Pregnancy or lactation

Relative — Transdermal / Specialist Oversight:

Migraine with aura (transdermal preferred)
Controlled hypertension
Gallbladder disease
Hypertriglyceridemia > 2.3 mmol/L
Uterine fibroids (may grow with estrogen)
Family history of breast cancer (BRCA discussion)
BMI > 30 with additional risk factors
Smoking > 15 cigarettes/day over age 35
Severe active endometriosis (continuous progestogen)
High baseline cardiovascular risk

Transdermal Estrogen

17β-Estradiol Patches & Gels

Molecularly identical to ovarian estradiol. Bypasses hepatic first-pass, avoiding clotting factor elevation. Zero baseline VTE elevation at standard doses (25–100 µg/day). First choice per South African Menopause Society in women with risk factors precluding oral administration.

Uterine Protection

Oral Micronized Progesterone

Body-identical progesterone. Essential for endometrial protection in non-hysterectomised women. Metabolizes into allopregnanolone, stimulating GABA-A for natural sedation (100mg continuous or 200mg sequential). Minimizes metabolic impact compared to synthetic progestogens.

Androgen

Transdermal Testosterone

Indicated for persistent HSDD when systemic HRT falls short. Female dosing (~1/10th male, e.g. 5mg/day gel) restores arousal, motivation, and muscle protein synthesis.

Local Pelvic

Vaginal Estriol / Estradiol

Ultra-low-dose local therapy for GSM. Rebuilds epithelial thickness, restores pH ~3.8–4.5, prevents recurrent UTIs with zero systemic absorption. Preferred over systemic estrogen for genitourinary symptoms alone.

Genitourinary Syndrome of Menopause (GSM) — Focused Management

Recognizing GSM

Vaginal dryness, burning, or itching
Dyspareunia (painful intercourse)
Recurrent urinary tract infections (≥ 3/year)
Urinary urgency and frequency
Reduced vaginal lubrication
Post-coital bleeding or spotting

GSM affects up to 50% of postmenopausal women and is progressive if untreated. It does NOT resolve spontaneously.

Local Therapy Options

Vaginal estradiol cream/pessary: 10 µg twice weekly after initial loading.
Vaginal estriol cream: 0.5 mg twice weekly.
Vaginal DHEA ovules: 6.5 mg daily — converts locally to estradiol and testosterone.
Ospemifene (oral SERM): 60 mg daily — for dyspareunia when estrogen is contraindicated.
Non-hormonal moisturizers and lubricants: For mild symptoms or estrogen contraindication.

Safety: Local vaginal estrogen does not require systemic progestogen — even in women with a uterus. Systemic absorption is negligible at therapeutic doses.

Progestogen Equivalence & Safety

Progestogen equivalence and safety comparison
Progestogen	Structure	VTE / Breast Density	CNS (Mood) Effects
Micronized Progesterone	Body-Identical (C₂₁H₃₀O₂)	Neutral; lowest proliferation	Allopregnanolone → sleep patterns + amygdala calming.
Medroxyprogesterone Acetate	Synthetic 17-OHP derivative	Elevated in trials	Glucocorticoid binding → dysphoria, fluid retention.
Norethisterone / LNG (Oral)	Synthetic 19-nortestosterone	Moderate; androgenic	Partial androgenicity → acne, irritability.

Progestogen Dose-Scaling Matrix (Critical Prescribing Rule)

Clinical Rule: Progestogen dose must be scaled proportionally to systemic estrogen dose to guarantee full endometrial protection. Under-dosing progestogen against high-dose estrogen is a common prescribing error that risks endometrial hyperplasia.

Progestogen dosing scaled to estrogen dose
Estrogen Dose	Transdermal E2	Oral E2	Sequential Micronized P (12–14 days/mo)	Continuous Micronized P (Daily)
Low / Standard	25–50 µg/day patch 1–2 pumps gel	1–2 mg/day	200 mg at bedtime	100 mg at bedtime
Moderate	75 µg/day patch 3 pumps gel	3 mg/day	200 mg at bedtime	100 mg at bedtime
High	100+ µg/day patch 4+ pumps gel	4+ mg/day	300 mg at bedtime (off-label guideline adjustment)	200 mg at bedtime (off-label guideline adjustment)

Supplements & Herbal Medicine — Evidence Grading

Evidence-based grading for non-prescription adjuncts. Always disclose supplements to your clinician — many interact with HRT, thyroid meds, anticoagulants, and antidepressants.

Nutrient Synergy Principle: Expert panels confirm that combining vitamins, minerals, and phytonutrients produces greater benefits than isolated supplements for the multi-system changes of menopause. Combinations of magnesium + vitamin D, omega-3 + vitamin E, and multivitamin/mineral formulas have shown anti-inflammatory and bone-protective effects.

Extended Adjuncts — Scientific Audit

Extended supplement audit
Adjunct	Verified Mechanism	Evidence Grade	What It Does NOT Do	Dosing & Cautions
Vitamin B6 (Pyridoxine / P5P)	Cofactor for serotonin, dopamine, and GABA synthesis; reduces homocysteine	Moderate	Does not eliminate hot flashes — reduces severity only (Climacteric study, ages 40-65). Not a substitute for HRT.	1.5 mg/day dietary; supplement only under guidance. ⚠ >100 mg/day risks peripheral neuropathy.
Vitamin B12 (Methylcobalamin)	Red blood cell synthesis, neurological function, energy metabolism, homocysteine regulation	Moderate	Does not treat hot flashes or vasomotor symptoms. Benefit is deficiency correction only. Over 45, absorption may decline due to reduced gastric acid.	2.4 mcg/day RDA. Test serum B12 before mega-dosing. Sublingual or methylated forms preferred if deficient.
Creatine Monohydrate (3–5g daily)	Phosphocreatine ATP regeneration in muscle + brain; supports cognitive energy during estrogen decline	Emerging High	Does not change hormone levels. Cognitive/mood benefits are "early" — not a depression treatment. 2025 study showed significant lower-body strength gains (p<.05) and sleep quality improvement in perimenopausal women (p=.0181).	3–5g daily, any time. No loading needed. Most effective with resistance training. Well-tolerated; hydrate adequately. Harvard advises 3-5g; higher doses don't improve outcomes and may strain kidneys.
Magnesium Glycinate (Elemental Mg)	NMDA inhibition, GABA-A activation, 300+ enzymatic processes. Estrogen helps body process magnesium — levels drop during menopause	High (sleep)	No benefit for hot flashes, weight, or cognition. Sleep + anxiety only. Magnesium oxide is poorly absorbed and won't help sleep/mood — choose glycinate, citrate, or taurate.	200–300 mg elemental, 30–60 min pre-bed. Start at 100–150 mg. Upper limit: 350 mg supplemental/day. Avoid with renal impairment.
Ashwagandha (Withania somnifera)	Adaptogen — reduces cortisol, modulates HPA axis, traditional anxiolytic. Withanolides and withaferins provide anti-stress activity	Moderate	Not a primary hot-flash treatment. Does not replace HRT for vasomotor symptoms. Traditional Ayurvedic use for stress, sleep, vitality.	250–600 mg standardized root extract. ⚠ May raise T4 — caution with thyroid meds. Avoid in autoimmune conditions without clinician oversight.
Femular (Ze 450 Black Cohosh Extract)	Clinically proven extract of Actaea racemosa (Ze 450). Relieves hot flushes, night sweats, irritability, mild anxiety, sleeplessness	Moderate-High	Verified: Clinical trials show symptom reduction within 1 month, significant relief at 3 months, continued improvement at 9 months. Swiss-manufactured, used by millions worldwide.	1 tablet daily (6.5mg Ze 450, equivalent to 42.25mg dry root). Take for minimum 3 months for best results. Contains small amount of lactose.

Critical Interaction Warning

B6, Ashwagandha, and herbal HRT products can interact with thyroid medications, SSRIs, anticoagulants, and HRT itself. B6 toxicity is rising from self-prescribing. St. John's Wort is a potent CYP3A4 inducer that reduces HRT efficacy. Always disclose every supplement to your prescribing clinician before combining with hormone therapy.

Evidence Bottom Line: Among these, Creatine (strength + sleep) and Magnesium Glycinate (sleep) have the strongest supporting data. Femular (Ze 450) has verified clinical trials showing relief within 1 month. B6/B12 and Ashwagandha are moderate adjuncts. Always choose well-absorbed forms (glycinate over oxide) and disclose all supplements to your clinician.

Clear Answers for Your Hormones, Brain, and Body.

Make sense of perimenopause and menopause — on your own terms.

Quick start — under 2 minutes

Private by design

Guide: how an offline menopause symptom tracker helps you get heard

Menopause Rating Scale (MRS)

The Physiological Blueprint Behind Your Symptoms

Why This Matters for Self-Advocacy

Daily Symptom & Mood Trend Log

7-Day Rolling Trend Line

Logged Days

Birth Control & HRT Compatibility Matrix

Natural Cycles Selected

Bioidentical HRT, Testosterone & Progestogen Equivalence

Absolute & Relative HRT Contraindications (BMS / NAMS aligned)

17β-Estradiol Patches & Gels

Oral Micronized Progesterone

Transdermal Testosterone

Vaginal Estriol / Estradiol

Genitourinary Syndrome of Menopause (GSM) — Focused Management

Recognizing GSM

Local Therapy Options

Progestogen Equivalence & Safety

Progestogen Dose-Scaling Matrix (Critical Prescribing Rule)

Supplements & Herbal Medicine — Evidence Grading

Extended Adjuncts — Scientific Audit

Doctor Conversation Kit

Word-for-Word Scripts

Essential Baseline Labs

Mental Health & Global Crisis Support

Are You in Acute Distress?

PMDD vs Perimenopausal Rage

5-4-3-2-1 Grounding

Profile & Data Ownership

Nutrition, Resistance Training & Sleep

Nutrition & Protein

Resistance Training

Vasomotor Trigger Mitigation

Sleep Architecture

Clinical Playbook

International Society Directory & Citations

The Menopause Society (NAMS)

International Menopause Society (IMS)

British Menopause Society (BMS)

Jean Hailes for Women's Health

South African Menopause Society (SAMS)

Selected Peer-Reviewed Literature