Menopause Awareness Month: Menopause Doctor Reveals 5 Simple Things Menopausal Women Can Do To Manage Symptoms During Work

• • October is World Menopause Month

• 80% of women say menopause severely affects them at work

• Expert advice from ‘Yorkshire Menopause Doctor’ to help menopausal women feel more comfortable at work
• 4 in 5 menopausal pass up promotion opportunities due to effects of menopause  
• 2 out of 5 women choose to leave work as a result of menopause

October is World Menopause Month, a month dedicated to increasing awareness and knowledge on perimenopause and menopause. The awareness month helps women across the world understand the possible health issues associated when approaching, during, and after menopause. With over 3.1 million menopause related queries in the last month, it is clear women need more information and help with the perimenopause and menopause. 

Retirement age for women in the UK is currently 66, meaning 8 out of 10 menopausal women are still working, and will be for another 15 years. Research revealed that many menopausal women will pass up promotion opportunities as 4 in 5 women believe that the menopause severely affects their work. 

West Yorkshire based medical clinic, Evolve Medical have shared some of the challenges women face whilst experiencing menopause symptoms in the workplace.

Women’s Experiences with Menopause at Work Include:

• Hot flushes – especially in meetings and presentations. 

• Headaches which are affecting concentration 

• Insomnia or poor sleep affects the work you do the next day and throughout the week. Has a big impact on memory and performance. 

• Erratic and heavy periods can lead to regular toilet trips or even leaking. 

• Anxiety over performance and ability. 

• Low mood affecting work relationships

• Lack of confidence – in your work and overall self which therefore put you off going for promotions. 

• Poor concentration meaning things get missed.

In the UK alone, 2 out of 5 women choose to leave work as they don’t feel physically or mentally well enough to work through the affects of menopause. This means that millions of pounds are lost due to experienced workers leaving their industries with menopause related symptoms. 

Evolve Medical are sharing 5 top tips on managing menopause related symptoms whilst in the workplace from their menopause expert, Dr.Ella Russell, more widely known as ‘The Yorkshire Menopause Doctor’.

• Hormone Management 

During the menopause your hormones can become unbalanced, leading to brain fog, irritability and anxiety to name just a few. Changes in hormones can make you feel out of character which can be detrimental to your working life. Dr.Ella has the following tips to help with balancing your hormones;

• Getting adequate sleep 
• Reducing sugar consumption 
• Increase your intake of healthy fats, fibre and fatty fish
• Decrease your caffeine and alcohol intake

• Layered and Cotton Clothing 

Hot flushes can for many women, be the most irritating and distressing symptom of the perimenopause and menopause and can be especially inconvenient when working. Dr.Ella recommends choosing outfits that you can easily strip back if you find yourself having a hot flush. Cool cotton is a great choice to keep your temperature down if you begin to have a hot flush. It’s also a good idea to avoid tight fitting garments as these can become uncomfortable.

• Lunchtime Yoga Class 

Try a lunchtime yoga class, if there aren’t any available nearby, head to YouTube and search for free online yoga videos. Yoga is recognised for helping to ease both physiological and psychological symptoms of perimenopause and menopause, by helping to retain muscle flexibility, general mobility, mental clarity and balance. 

Yoga has been proven to help manage hot flushes, mood swings, irritability, brain fog whilst being great for stress and anxiety management. Yoga is also renowned for being able to relax both body and mind, improving strength, balance and flexibility, meaning you can return to your desk after lunch with clarity and feeling more relaxed. 

• Mindfulness 

During the menopause, it’s common to feel overwhelmed with all of the changes happening to your body including brain fog, irritability and even depression. This can be heightened in a busy and stressful workplace. Talk to your boss or HR about allowing you to take a few minutes out of the day for yourself. Even just one minute of meditation can help calm your mind and clear your head. 

• Prepare a Healthy Lunch the Night Before 

There is evidence to suggest that eating certain foods may help relieve some symptoms of the menopause, such as hot flushes and poor sleep. It can be easy to grab something quick and easy for lunch during the working week but Dr.Ella suggests preparing a healthy, nutritious lunch the night before which can help improve symptoms. 

Healthy fats, such as omega-3 fatty acids, may benefit women going through menopause. A study in 483 menopausal women concluded that omega-3 supplements decreased the frequency of hot flushes and the severity of night sweats. Wholegrains, protein, dairy and fruit and veg are important to add into your diet during this time. Dr.Ella also recommends avoiding food that contains a lot of caffeine, added sugar, salt, and high processed carbohydrates.

One of the biggest problems menopausal women face is feeling embarrassed and unable to disclose their menopausal health. Remember that the menopause is a perfectly normal part of a women’s life. With more celebrities, like Carol Vorderman and Davina McCall, coming forward to discuss their experiences of the menopause and the associated symptoms, awareness is finally increasing around the impact that the menopause can have.