I’ve created a collection of patient information brochures to help you understand menopause, hormones, and midlife health. Each guide is based on evidence and written in clear, simple language. All brochures are available in English and Dutch, and you can read them online or download them for reference.
Clear, Friendly & Evidence-Based
When I reached perimenopause, I was looking for clear, easy-to-understand information, all in one place. That’s exactly what I want to offer you here. Below, you’ll find some basic, trustworthy guidance to help you understand this life stage.
But every woman is unique, and sometimes a personalised approach makes all the difference. If you’d like to explore your symptoms, lifestyle, and options in a way that fits your body and your life, we can create a tailor-made plan together, book a personalised appointment with me, Dr Femke, and let’s find what works best for you.
Clear, Friendly & Evidence-Based
When I reached perimenopause, I was looking for clear, easy-to-understand information, all in one place. That’s exactly what I want to offer you here. Below, you’ll find some basic, trustworthy guidance to help you understand this life stage.
But every woman is unique, and sometimes a personalised approach makes all the difference. If you’d like to explore your symptoms, lifestyle, and options in a way that fits your body and your life, we can create a tailor-made plan together, book a personalised appointment with me, Dr Femke, and let’s find what works best for you.
Around 80% of women experience symptoms during perimenopause and menopause, and for about 1 in 4 women, these symptoms can significantly impact daily life. And yet, many women go through this phase without clear information or support.
The menopause transition, also known as perimenopause, is a natural phase in which your ovaries gradually produce less oestrogen and progesterone. These hormones influence almost every system in your body, from your brain and mood to your skin, metabolism, and even how well you sleep. So when they fluctuate, it makes sense that you feel it.
You might recognise small everyday moments like standing in front of the fridge wondering what you came for, waking up at 3am for no clear reason, or suddenly feeling overheated in a room where everyone else seems perfectly comfortable. These are not random changes. They are part of your body adjusting to a new hormonal balance.
It is important to understand that menopause is not a disease. It is a normal life stage. But just because it is natural does not mean you have to “just get on with it.” With the right knowledge and support, this phase can feel much more manageable—and even empowering.
If you would like clear, science-based guidance tailored to real life, you can join my She Pura Vida platform, where I guide women step by step through menopause, lifestyle, and wellbeing. And if you prefer personal support, you can always book a consultation with me, Dr Femke, so we can look at your situation together.
Perimenopause, Menopause and Postmenopause Explained
Menopause is often used as a general term, but it actually consists of three different phases.
Perimenopause is the phase leading up to menopause and often starts in your late thirties or early forties. During this time, hormone levels fluctuate, sometimes quite unpredictably. This is when many women first notice changes, such as irregular periods, heavier or lighter bleeding, or the first appearance of symptoms like mood swings or sleep disturbances.
Menopause itself is just one single moment in time. It is officially reached when you have not had a menstrual period for twelve consecutive months. The average age is around 51, but this can vary from woman to woman.
After this, you enter postmenopause, which lasts for the rest of your life. Hormone levels remain low, and while some symptoms—like hot flushes—may improve over time, others can persist. At the same time, this phase becomes increasingly important for your long-term health, especially when it comes to your bones, heart, and metabolism.
Menopause Symptoms: More Than Just Hot Flushes
When people think about menopause, they often think about hot flushes. But in reality, menopause can affect almost every part of your body.
Hormones like oestrogen and progesterone play a role far beyond reproduction. They influence your brain, your muscles, your joints, your skin, your bladder, and even your emotional resilience. That is why symptoms can feel so varied—and sometimes confusing.
Many women describe feeling “not quite like themselves.” You might feel more tired than usual, less focused, or more sensitive to stress. You may notice changes in your body composition, your skin becoming drier, or your joints feeling stiffer. Others experience anxiety, low mood, or a reduced libido.
Some women have only a few mild symptoms, while others experience multiple symptoms at the same time. Both experiences are completely valid.
A key message I always emphasise is this: menopause is not just about hot flushes. It is a whole-body transition.
If you are unsure which symptoms may be related to hormonal changes, I recommend going through a structured symptom checklist. It can often bring clarity and reassurance to see how many of your experiences actually fit within this phase.
→ Check my Menopause Symptom Checklist
You can also download the menopause brochure In English or Dutch, to read anytime or share with friends.
Menopause is not only about managing symptoms in the short term. It is also a crucial moment to think about your long-term health.
As oestrogen levels decline, this has an effect on several important systems in your body.
Bone density starts to decrease, increasing the risk of osteoporosis. Changes in cholesterol and blood vessels can influence heart health. Metabolism often slows down, making weight changes more common. Even brain health and mood regulation can be affected.
This is why menopause is actually a powerful opportunity. It is a moment to pause, reflect, and make conscious choices that support your health for the decades ahead.
Lifestyle in Menopause: Your Foundation
Lifestyle is often underestimated, but it is one of the most powerful tools you have during menopause.
When I talk about lifestyle, I mean your daily habits, how you eat, how you move, how you sleep, and how you deal with stress. These are not small details. They directly influence your hormones, your nervous system, your metabolism, and your overall wellbeing.
For example, regular movement helps maintain muscle mass and supports bone strength, which becomes especially important as oestrogen declines. Nutrition is equally essential, and one of the key focuses is ensuring you get enough protein every day, this helps maintain muscles, supports metabolism, and keeps energy levels steady. Proteins also provide the building blocks your body needs for bones, skin, hair, and overall wellbeing. For practical guidance, you can download my “Protein in Daily Foods” brochure, which gives easy examples of how to reach your daily protein target using everyday meals.
Good sleep helps regulate hormones and improves mood and focus. Managing stress is essential too, because chronic stress can worsen many menopause symptoms. Together, these lifestyle habits form the foundation that makes all other strategies- like HRT—work even better.
Think of lifestyle as the base layer. If this foundation is strong, everything else, whether it is supplements or hormone therapy, will work more effectively.
Inside my She Pura Vida platform, I translate all of this into simple, practical steps that fit into your daily life, without making it complicated or overwhelming.
When to Seek Help
Many women wonder whether what they are experiencing is “normal” or whether they should seek help. The answer is simple: if it affects your quality of life, it is worth addressing.
You do not have to wait until things become severe. In fact, getting the right information early can make a big difference.
If you book a consultation with me, Dr Femke, we will go through your situation together in a calm and structured way. We look at your lifestyle, your symptoms, and your goals. I explain all the options available to you, from lifestyle adjustments to hormone therapy, so you can make informed decisions.
I often describe this as building your personal toolbox. You get all the tools, and you decide what works best for your life.
You may have heard about body-identical hormones, and there’s a good reason why they are often recommended for menopause care.
Body-identical hormones are exactly the same as the hormones your body naturally produces, including oestrogen, progesterone, and sometimes testosterone.
Because your body recognises them, they tend to work more naturally, often with fewer side effects than older, synthetic hormone therapies. Many women notice that symptoms like hot flushes, poor sleep, mood swings, and low energy improve significantly when using body-identical hormones.
Even though these hormones come from plant sources such as soy or yam, they are carefully processed in a laboratory and are prescription medicines, not supplements. They are tested for safety, quality, and effectiveness, giving you peace of mind that what you’re taking is reliable.
It’s important to know the difference between body-identical hormones and compounded hormones. Compounded hormones are custom-made mixtures that are not standardised or consistently tested, which means their safety, potency, and effectiveness can vary. For your health and safety, I always recommend registered, regulated, body-identical hormones, prescribed by a doctorand not compounded or synthetic alternatives.
Choosing body-identical hormones allows you to address menopause symptoms safely and effectively, while supporting your bones, heart, sleep, mood, and overall wellbeing. It’s a gentle, personalised approach that respects your body’s natural balance.
Hormone Replacement Therapy, often referred to as HRT, is a treatment that replaces the hormones your body produces less of during peri- /menopause.
For many women, it can significantly improve quality of life.
Symptoms such as hot flushes, poor sleep, mood changes, joint pain, and vaginal dryness often improve once hormone levels are stabilised.
Oestrogen is the key hormone in HRT and is most commonly given through the skin, for example via a patch, gel, or spray. This route is preferred because it provides stable absorption and has a lower risk of side effects.
If you still have a womb, progesterone is added to protect the lining of the uterus. This can be given in different ways (orally or vaginally) and in different schedules, depending on your situation. Some women use a cyclic regimen, which mimics a natural cycle, while others use a continuous regimen without bleeding.
You might still benefit from progesterone, even if you don’t have a womb, especially if you have symptoms linked to low progesterone levels during menopause.
Beyond symptom relief, HRT may also offer additional benefits. It can help protect against osteoporosis and may support heart health when started around the time of menopause. Research is ongoing into its potential effects on brain health, diabetes, and other long-term conditions.
When starting HRT, we always begin with a low dose and adjust gradually. Your body needs time to adapt to this new balance. Some women notice improvements within a few weeks, while for others it can take a bit longer.
Regular follow-up is essential, not only to fine-tune the dosage but also because life during midlife is dynamic. Changes in stress, health, or lifestyle all influence what your body needs.
Ready to Start Hormone Therapy?
Starting hormone therapy can feel like a big step, and that’s completely normal. The truth is, there is no one-size-fits-all solution, every woman’s body, symptoms, and lifestyle are unique. That’s why a personalised HRT plan is so important.
When you book a consultation with me, Dr Femke, we will create a completely custom-made plan that fits your life, your body, and your goals. I guide you closely from the very first step, adjusting the dose and type of hormones as your body responds. You can reach me anytime if you have questions, doubts, or need reassurance along the way.
HRT is most effective when it’s tailored to you, and when you have a doctor by your side who understands the nuances of menopause and hormone therapy. Together, we make sure your treatment is safe, effective, and aligned with your wellbeing.
If you’re ready to feel more like yourself again, schedule your personalised HRT consultation today. With the right plan and ongoing guidance, you can go through your midflife with confidence, comfort, and full of energy!
ADD LINK TO MY SERVICES
Click here to download the brochure STARTING HRT, so you can read it anytime you want, or share it with friends.
You may have heard about body-identical hormones, and there’s a good reason why they are often recommended for menopause care.
Body-identical hormones are exactly the same as the hormones your body naturally produces, including oestrogen, progesterone, and sometimes testosterone.
These tissues become thinner, drier, less elastic, and more sensitive, which can lead to uncomfortable symptoms.
More than 50% of postmenopausal women experience GSM, yet many women assume it’s “just something to live with” and never talk about it. The reality is that GSM can significantly impact your daily comfort, intimacy, and confidence, but it is very treatable.
Daily-Life Examples Women Recognise
GSM doesn’t just show up during intimacy, it can affect everyday activities. Some situations you may notice:
These examples are very common, but many women suffer in silence because they think it’s “normal.” In reality, recognising symptoms early and seeking care can restore comfort, confidence, and sexual fun.
Treatment Options
The good news is that GSM is highly treatable, and most women experience significant improvement. Treatment depends on your needs:
If you experience also other menopause symptoms such as hot flushes, brain fog, joint aches, or fatigue, systemic HRT may be the best option for you.
Many women notice that, in addition to relieving these general menopause symptoms, systemic HRT can also improve GSM symptoms, like vaginal dryness, sensitivity, and discomfort. When needed, vaginal oestrogens can be added alongside systemic HRT
You do not have to accept discomfort as part of menopause. With the right care, you can regain comfort, confidence, and freedom in daily life.
Take action today: Book a consultation with me, Dr Femke, or join the She Pura Vida platform to explore personalised options and support. Every woman’s body is unique, so together we find what works best for you.
Click here to download the brochure BROCHURE GSM, so you can read it anytime you want, or share it with friends.
Menopause Is a Journey We Share—And You’re Not Alone
Menopause may feel personal, but in reality, millions of women around the world are going through the same transition, often with similar questions, doubts, and challenges. Hot flushes, brain fog, sleep issues, or changes in mood and intimacy are common—but having the right information and support makes all the difference.
That’s where I come in. As a menopause specialist, I guide women through this midlife phase with a friendly, personalised approach. You’re never on your own—you can reach me easily whenever you have questions, doubts, or need reassurance.
Here’s how we can work together:
Together, we’ll design a plan that fits your life, your body, and your priorities, helping you move through menopause with confidence, clarity, energy, and a smile.
