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Free menopause skin log (printable PDF)
A free three-page printable to rate dryness, itch, crawling, stinging and flushing for four weeks, note product changes and take a clear summary to your appointment.
Skin can change a lot around perimenopause and menopause, and a list of symptoms is easier to share than a memory of them. This free log helps you keep a simple routine, rate how your skin feels each evening for four weeks and bring a one-page summary to your doctor, nurse or dermatologist.
Free, no email needed. Three pages; prints in colour or black and white.
What's inside
- Page 1
A simple routine. Gentle cleansing, moisturizer and sunscreen, morning and evening, with space to write the product you use for each step.
- Page 2
Four weeks, rated each evening. Score dryness, itch, crawling or tingling, stinging or burning, flushing, redness and itch that woke you from 0 to 3. A small table records each product, medicine or laundry soap you start or stop, and whether it caused a reaction.
- Page 3
An appointment summary. Your worst symptoms and how often they appeared, where on your body, your medicines and HRT, allergies, what you have tried and your questions.
How to use it
Fill in the routine page first and change one product at a time. Rate your skin each evening; write 0 when a symptom wasn't there, so a blank box only means you forgot. If you start a new product, add it to the table and write its number on that day. Before your appointment, count the days each symptom reached 2 or 3 and copy them onto page 3.
A record helps an appointment; it can't tell you the cause. Itch that is severe, widespread, keeps coming back or affects your sleep, and any new rash, lump or swelling, deserve an appointment now rather than after four weeks. Get urgent help for trouble breathing or swallowing, or swelling of the lips or eyes. Our guide to itchy skin around menopause explains when to seek help, and the simple menopause skincare routine explains each routine step.