Managing menopause and work: practical tips
Menopause can significantly impact your daily life, including your work routine. Many women experience physical and emotional symptoms that can make it harder to stay focused, manage stress and feel energised at work. However, with the right strategies and mindset, it’s possible to navigate this transition while maintaining a fulfilling career.
In this article, we share practical tips on how to manage menopause symptoms effectively while balancing your professional responsibilities and how you can learn more about your hormone health through our private Advanced Menopause Profile package.
From creating a supportive work environment to incorporating self-care practices into your daily routine, these tips can help you thrive during this life stage without compromising your career goals.
What is menopause?
Menopause is a natural biological process that marks the end of a woman's menstrual cycles and fertility, typically occurring between the ages of 45 and 55. It’s officially diagnosed after a woman has gone 12 consecutive months without a period. However, the journey to menopause, known as perimenopause, can start several years earlier, as hormonal changes begin to occur.
During this time, the body’s production of key hormones like oestrogen and progesterone fluctuates, leading to a variety of physical and emotional symptoms.
While menopause is a normal life change, the symptoms can vary greatly from woman to woman, with some experiencing minimal disruption and others facing significant challenges that affect their daily life and work.
Understanding menopause and its symptoms can help you better manage this stage of life, especially in the workplace.
Menopause symptoms
Menopause can bring a range of symptoms that affect both physical and emotional wellbeing. These symptoms vary in intensity and duration, with some women experiencing mild effects while others may face more significant challenges.
Common menopause symptoms include:
- Hot flushes
- Night sweats
- Irregular periods
- Mood swings
- Sleep disturbances
- Fatigue
- Anxiety or depression
- Memory problems or brain fog
- Dry skin or vaginal dryness
- Decreased libido
Menopause and work: practical tips
Managing menopause and stress at work can be challenging, but there are practical strategies you can implement to help you stay productive and comfortable during this time.
Here are some helpful tips for managing menopause in the workplace:
- Create a comfortable workspace: Ensure your workspace is comfortable and conducive to managing symptoms like hot flushes or fatigue. Consider adding a fan to your desk, wearing layered clothing and having access to water to stay hydrated.
- Take breaks: It’s important to listen to your body. Take short, regular breaks to reduce stress, ease discomfort, or recharge when needed. Going for a short walk or practicing deep breathing exercises can help refresh your mind.
- Communicate with your employer: If your symptoms are affecting your work, consider having a confidential conversation with your employer or HR. Many companies offer support and reasonable adjustments, such as flexible working hours, breaks, or access to a more comfortable work environment.
- Prioritise self-care: Outside of work, make time for self-care to help manage stress and reduce the intensity of symptoms. Exercise, a balanced diet and good sleep hygiene can all play a significant role in improving your overall wellbeing during menopause.
- Stay organised: Menopause can impact memory and concentration. Keep a well-organised calendar and to-do lists to stay on top of tasks and deadlines.
Legal rights
Understanding your legal rights if you are struggling with menopause at work is crucial for ensuring you're treated fairly and receive the support you need.
While menopause is not explicitly covered under the Equality Act 2010, employers are still required to consider reasonable adjustments if menopausal symptoms are affecting your ability to work. This might include changes to working hours, additional breaks, or adjustments to your work environment.
If your symptoms are leading to mental health challenges, such as anxiety or depression, these could potentially be considered a disability, which may entitle you to additional support under certain circumstances.
If you feel your situation isn't being adequately addressed, it may be helpful to discuss your concerns with your employer or seek guidance from an employment advisor to better understand your options and rights in the workplace.
How to be a supportive employer
As an employer, being supportive during menopause can have a significant positive impact on both the wellbeing of your employees and the productivity of your business.
Creating a workplace that is understanding and accommodating to those experiencing menopausal symptoms can help retain talented employees and foster a positive, inclusive environment.
Here are some ways to be a supportive employer:
- Foster open communication: Encourage a culture of openness where employees feel comfortable discussing health concerns, including menopause, without fear of judgment or discrimination. Offering confidential support can go a long way in helping employees feel safe.
- Offer flexible working arrangements: Flexibility can be key in supporting employees experiencing menopause. Allowing for adjustments in working hours, offering remote working options, or providing more frequent breaks can help employees manage symptoms effectively.
- Provide training for managers: Educate managers and supervisors about menopause and its potential impact on employees. Offering training can help them understand how to provide the necessary support and how to handle sensitive conversations with empathy.
- Create a comfortable work environment: Ensure the workplace is conducive to comfort for employees experiencing symptoms like hot flushes or fatigue. This might involve providing fans, adjustable lighting, or ensuring easy access to water and rest areas.
- Encourage wellbeing programs: Support the physical and mental wellbeing of employees by offering resources such as wellness programs, counselling services, or mindfulness initiatives that can help alleviate menopause-related stress and discomfort.
Take a proactive approach to managing your health
Menopause is a natural phase of life, but its symptoms can sometimes feel overwhelming, especially when balancing work and daily responsibilities. Taking a proactive approach to managing your health can make all the difference in managing menopause in the workplace.
If you’re experiencing symptoms that may be related to menopause and want to understand more about your hormonal health, why not book an Advanced Menopause Profile blood test?
At Bluecrest Wellness, our comprehensive testing offers insights into your hormone levels, helping you take the first step towards personalised support and treatment options tailored to your needs. We offer UK-wide appointments for private hormone profile tests, with fast, accurate results from leading labs, all fully accredited for a range of blood checks.
