According to a survey by the UK-based Nuffield Health, 10% of women have seriously considered leaving their jobs due to menopausal symptoms.
In the UK, the number of women aged 50 to 64 in employment has increased by more than 50% over the past 30 years. As the average age of women entering menopause is 51, it is no wonder that more people are experiencing symptoms at work. One in four women say that these symptoms have had a major impact on their work, and around 10% have seriously considered leaving their jobs.
Creating a menopause-friendly workplace is one of the major challenges of modern society. In particular, as many of us do not have the option of leaving our jobs, we need to know how best to manage work while experiencing menopausal symptoms. Fortunately, in recent years, these issues have become more widely discussed, and support and understanding have improved dramatically.
Positive coping strategies
One reason that addressing menopause in the workplace is such a major challenge is that symptoms (such as hot flashes, night sweats, sleep disruption, vaginal dryness, memory problems, brain fog, low mood, anxiety, and anger) can last for four to 12 years. It is also relatively recent that so many older women are now working, which means this is an unprecedented issue. Furthermore, people experiencing menopausal symptoms may not want to talk about it for fear of being seen as weak or incompetent in a competitive job market. But think about it. If you are not sleeping well, you will wake up feeling tired and this will affect your work the next day. You may also feel foggy and struggle to absorb information. You may also find it difficult to concentrate on work if you are feeling irritable, tearful, or unable to focus. Unfortunately, many employers tend not to realise how such situations affect their employees, and there are statistics showing how isolated women feel during the course of their symptoms.
Menopausal symptoms are not always visible at work
Because many women assume that symptoms such as low mood, lack of motivation, irritability, and low energy are natural signs of ageing or stress, it is not easy to address these situations. Many people may know the typical image of a menopausal woman standing in front of an open refrigerator or fan while sweating, but dealing with psychological and emotional symptoms—that is, invisible symptoms—is the most difficult. Overwhelming feelings of anxiety, agitation, tears, and anger may be manageable at work, but they can be much harder to deal with at home.
What can you do at work?
Above all, please look after yourself. Try to eat a healthy, balanced diet, cut down on alcohol, and exercise gently. Some research shows that taking a lunchtime walk can not only help you lose weight, but also significantly reduce menopausal anxiety, stress, and low mood. Do whatever you can to improve your quality of life at home and at work. Take a bath with muscle-relaxing bath salts before going to bed. Carry a portable fan on your commute, use vaginal moisturiser if you suffer from vaginal dryness or itching, and download relaxation or mindfulness apps to your mobile phone to listen to when you feel overwhelmed. If you are feeling anxious, irritable, or tired, you may say or email something that you will later regret.
Many women benefit from HRT Hormone Replacement Therapy. Women need balanced hormones to function physically well, and hormones play an important role in cognition and memory.
Creating an environment for change
There are other things that can actually help. You can place a fan on your desk, adjust the air conditioning, or open a window (it may be difficult to negotiate with a colleague who feels cold, but please explain carefully why it is important to you). However, what we need to promote is an environment where employees feel comfortable talking about this issue. Progress has been made in recent years, and many companies are starting to take action.
In addition, in 2016, the Faculty of Occupational Medicine published new guidelines for women, their colleagues, and their managers to help them navigate menopause more smoothly. King’s College London is also conducting research with the University of Nottingham into how flexible working hours can help. For example, it has been suggested that you start work later if you have not had enough sleep, or adjust your start time to avoid a hot, sweaty commute. You can also reduce your working hours per week. There are also menopause workshops in the workplace in the UK, such as Let's Talk Menopause. These workshops are useful not only for women experiencing menopause, but also for many younger women and men. By raising awareness of the issue, listening to suggestions from menopausal women, and making practical changes, you should be able to navigate menopause successfully.
If you need further advice or support, or if you have any concerns about your health or well-being, please talk to your doctor.