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Finally, an app that shows you how to manage your symptoms naturally
MenoMap matches your symptoms to the exact nutrients and foods research shows help, through perimenopause, menopause and beyond. A personalised plan, evidence-based guidance and proof it's working, in under a minute a day.
“Know your body. Nourish it. navigate it”
Some women move through this with barely a symptom. Others face years of disrupted sleep, mood changes, and physical discomfort before things settle. Both are completely normal. What shouldn’t be normal is going through it without understanding why — so that’s where this page starts.
Why use MenoMap?
Personalised to your actual symptoms. Onboarding questions capture what you’re experiencing, hot flashes, brain fog, mood swings, fatigue, and MenoMap links those specific symptoms to the nutrients that help manage them.
Nutrition guidance you can act on immediately. No generic diet advice. You get a real list of foods in the nutrient group that targets your symptoms, so you always know exactly what to eat next.
Evidence-based, not trend-based. Every nutrient-to-symptom connection is researched, so the guidance holds up, it’s not another wellness fad.
See your own proof it’s working. Log your food, track your symptoms over time, and watch the improvement for yourself instead of guessing whether something is helping.
Motivation built in, not left to willpower. A growing garden and guided challenges (sleep, bone health, gut health, and more) turn consistency into something rewarding, so it doesn’t feel like just another health chore.
How it works
Every symptom is already matched, by research and not guesswork, to a primary and secondary nutrient, plus the top 1-15 foods highest in that group. Here’s how that becomes your daily plan.
Tell us your top symptoms
A 3-minute check-in on your phase, symptoms and goals, plus your personalised daily protein target.
Get matched to your nutrients
MenoMap identifies the primary and secondary nutrients proven to help each symptom and gives you the top 10-15 foods highest in them.
Log & eat
Track food and symptoms in under 90seconds a day. Aim for 2+ servings from your food list to feel the difference.
See the proof
Pick a weekly focus, watch your symptom scores shift, and your MenoGarden grow.
What's inside MenoMap
Everything is built around one idea: show you the connection, in your own data.
This is a foundation to build on, not a replacement for medical treatment where symptoms are significant.
What you'll gain
Everything is built around one idea: show you the connection, in your own data.
Clarity instead of confusion
Real answers about your own body, not another generic list of “foods to try.”
A plan built around you
Your phase, your top symptoms and your goals shape the app from day one, not a one-size-fits-all.
Proof it’s working
Your own data instead of guesswork. See, in black and white, which nutrients actually move the needle for you.
A private, judgment-free space
No scales, as the goal, no diet culture, no data sold. Just you and your own progress. Your data stays on your phone.
Something to look forward to
A garden that grows as you show up for yourself, a daily nudge that feels like a reward and not a chore.
Support that grows with you
Your phase, your top symptoms and your goals shape the app from day one, not a one-size-fits-all.
Build on evidence, not trends
Every recommendation in menoMap is grounded in published research and reviewed for accuracy, never wellness fluff.
Evidence-based
Every symptom-nutrient-food link comes from peer-reviewed research, explained in plain language.
NAMS-aligned
Protein targets and food listings follow North American Menopause Society 2023 guidelines.
No diet culture
weight is never the win condition. This is about nourishment, not restriction.
Local-first privacy
Your data lives on your device. It is never sold or shared with advertisers.
A note from Hannelie
I trained as a Dietitian, but this app started for a much more personal reason. I’ve been going through menopause myself, and like so many women, I found myself facing symptoms I didn’t fully understand, hot flashes, sleepless nights, brain fog, moods that shifted for no clear reason.
I’ve always been fascinated by how the body responds to what we feed it. I believe the right nutrients are key to a healthy body, and that when you give your body what it actually needs, it has a remarkable ability to heal itself and find its own balance again.
So I started digging into the research. What does the evidence actually say about menopause and nutrition? Which nutrients are backed by real clinical trials for which symptoms? Zinc for libido. Magnesium for mood. Phytoestrogens for the nervous system as oestrogen drops. Fibre for the weight changes so many of us experience. The studies were there, published, peer reviewed, grounded in guidelines from NAMS, NIH and USDA. What wasn’t there was anything that translated that research into a plate of food, tailored to what I was actually feeling, in the phase I was actually in.
So I built it for myself. I wanted to know, with real evidence behind it, exactly which nutrients mattered most for perimenopause, menopause and post menopause, and exactly which foods were highest in each one. MenoMap doesn’t guess, and it hasn’t been through medical trials itself, but everything it recommends is grounded in the medical research. It’s the tool I needed while I was figuring this out for myself, and now it’s here for every woman going through the same thing.
This isn’t a generic wellness app, and it was never meant to be. It’s what I needed while I was figuring out my own body, and I built it because I know I wasn’t the only one searching for answers. If you’re in the middle of this too, I hope MenoMap makes you feel a little less alone in it, and a little more equipped to understand what your body is actually asking for.
Hannelie van der Merwe,
BSc. Dietetics
Want to test MenoMap before it launches?
MenoMap is currently in development.
We’re inviting a small group of women to try MenoMap early and help shape it. send us details below and well email you an invite as soon as a testing spot opens up.
Or join the waiting list and you’ll be first in line when it launches, plus an exclusive offer for founding members.
This MenoMap app offers general information, not personal medical advice — please speak to your GP or a menopause specialist about your own symptoms and options.
The phase most people actually mean when they say “menopause.”