Check in on your emotional well-being.

Let's Check-in On Our Well-being!

Menopause is a transformative phase that can impact mood, energy, and overall well-being. The WHO-5 Well-Being Index can serve as a simple tool to track mental health trends and identify when additional support or lifestyle adjustments may be beneficial. 

Each of the five statements is scored based on how often the individual has experienced the described feelings over the past two weeks. Review each statement below and score from 0 to 5.

1. Why Use WHO-5 During Menopause?

Menopausal symptoms, such as mood swings, sleep disturbances, and anxiety, can significantly impact well-being. Regularly assessing subjective well-being helps:
✅ Detect early signs of low mood or depression
✅ Track how lifestyle changes (e.g., exercise, diet, sleep, hormone therapy) affect well-being
✅ Guide discussions with healthcare providers

2. How to Use WHO-5 for Menopause Health

✅ Step 1: Track Your Well-Being

• Answer the 5 questions of the WHO-5 every 2–4 weeks.
• Record your total score (0–25) or percentage (0–100%).
• Use a journal or an app to visualize trends over time.

✅ Step 2: Identify Patterns

• If your score drops by more than 5 points, it may indicate declining well-being.
• Scores below 50% (12.5/25) suggest poor well-being, and you may need to explore interventions like:
  🔹 Adjusting diet (e.g., omega-3s, magnesium, fiber)
  🔹 Increasing physical activity
  🔹 Improving sleep hygiene
  🔹 Considering cognitive behavioral therapy (CBT) or mindfulness
  🔹 Discussing options like hormone therapy with a healthcare provider

✅ Step 3: Take Action

• Set SMART goals based on your results (e.g., “I will walk for 20 minutes daily for 2 weeks to see if my energy improves”).
• If scores remain consistently low, consult a healthcare professional.

3. Example of WHO-5 Tracking in Menopause

🔸 Before Lifestyle Change (Baseline) → Score: 10/25 (40%)
🔸 After 6 Weeks of Exercise & Sleep Focus → Score: 18/25 (72%)
🔸 After a High-Stress Month → Score: 13/25 (52%)
🔸 After Starting Meditation & Magnesium Supplement → Score: 20/25 (80%)

📈 Tracking over time helps reveal what truly improves well-being!

Would you like a template for tracking WHO-5 in menopause? Join PAUZ today! 🚀

Total Score Calculation

• The scores for all five items are summed, resulting in a total score ranging from 0 to 25.
• Higher scores indicate better well-being.

Interpretation

• 0–12: Suggests poor well-being and may indicate depression; further assessment is recommended.
• 13–25: Indicates good well-being and no immediate concern.

Alternative: Percent Scale

Some studies convert the total score to a percentage:

Final Score=(Raw Score25)×100\text{Final Score} = \left( \frac{\text{Raw Score}}{25} \right) \times 100Final Score=(25Raw Score)×100

• Below 50%: Indicates poor well-being and possible need for intervention.
• Above 50%: Suggests good mental well-being.

If you are struggling with your mental health, please reach out for medical help immediately.