Menopause and work: how do you cope?

As many as 80% of women going through menopause experience symptoms, typically three or more. Studies reveal that 62% of working women feel their menopausal symptoms hinder them at work. Of these, 81% do not take sick leave, regardless of how severe their symptoms are. Menopausal symptoms are still too often dismissed as something that "just comes with the territory," despite the significant physical and mental challenges they can pose. This can leave women feeling as though they simply have to endure their symptoms, even though there are many ways to ease them.

Awareness of the impact of menopause on work is gradually increasing. However, many workplaces (often unintentionally) still fail to address the issue adequately. There is a lack of education about menopause, leaving employers, HR teams, and colleagues uninformed about the subject. Furthermore, many organisations lack policies to support women dealing with menopausal symptoms. Women report benefiting from:

• Flexible working hours;
• Adjustments to the workplace and more opportunities to work from home;
• Health programmes, training sessions, or informational events to raise awareness about menopause and break the taboo;
• Open conversations with employers to share their needs and experiences.

Fortunately, there are positive developments. Media coverage of menopause is growing, and companies are becoming more open to discussions. Tailored solutions are helping to create healthier and more supportive work environments.

Although many women feel hindered at work by menopausal symptoms, research shows that 37% take no action to alleviate them. This is a missed opportunity, as there are numerous ways to ease your symptoms.

• Educate yourself about menopause and your body. Understanding what is happening can reduce stress and help you feel more compassionate towards yourself.
• Healthy eating, regular exercise, and relaxation techniques can help minimise symptoms.
• For mild symptoms or additional support, supplements may be helpful. For more severe symptoms, hormone therapy could provide relief.
• Try to embrace this new phase of life. It can empower you to maintain job satisfaction and a sense of control over your body.
• Learn to say no. You don’t need to take on everything, and not everything is equally important. Listen to your body and set boundaries.

You can also ease menopausal symptoms by considering adjustments in your work environment. It may also be helpful to have a conversation with your employer.

• Do you experience energy dips or peaks? Consider discussing the possibility of adjusting or reorganising your working hours with your employer.
• Do you suffer from frequent hot flushes? Wear breathable clothing and keep an extra set at hand for changes if necessary.
• Breathing exercises or meditation can help, as can taking regular short breaks to rest.

• Prepare by writing down specific examples of how you feel and the challenges you face. This will help your employer better understand your situation.
• Be honest during the conversation. If you feel uncomfortable, it is okay to acknowledge this.
• Work together to find solutions. For instance, you might suggest working from home more often or adjusting your working hours.
• If you feel nervous about having the conversation alone, see if you can find support among colleagues. Together, you may feel more confident in proposing changes or improvements to workplace policies.

Women over 50 are the mentors of the workplace. They bring a wealth of professional and personal experience, and the challenges of menopause can even enhance their decision-making abilities. Menopause marks a new phase, including in your career; many women find they feel more confident, are open to new opportunities, and have a clearer sense of their goals.