Menopause happens at a time when many women are at the peak of their careers, bringing invaluable experience and expertise to their roles. Yet fatigue, difficulty sleeping, poor concentration, and memory issues are among the most common menopausal symptoms affecting employees whilst at work (Faubion et al., 2023). With the right strategies and workplace support, you can navigate this transition with confidence and continue to thrive professionally. 

Why Workplace Support Matters 

Menopausal symptoms can genuinely impact how you feel and perform at work, from getting through the day to making career decisions (O’Neill et al., 2023). Understanding how to manage your symptoms whilst advocating for your needs creates a foundation for success during this natural life transition. 

Managing Symptoms in Professional Settings 

Hot Flushes in Meetings 

If you've ever felt a hot flush coming on during an important meeting or presentation, you know how uncomfortable it can be. The good news is that some simple, practical strategies really can help: 

• Keep a small desk fan at your workstation 
• Dress in layers you can easily adjust 
• Position yourself near windows or air-conditioning vents 
• Have cold water readily available 
• Use a cooling facial mist during breaks 

You might be surprised to learn that even small changes, like cooling the room by just a couple of degrees or having access to a desk fan, can make a real difference to your comfort and productivity. 

Brain Fog During Presentations 

If you've noticed yourself searching for words or losing your train of thought, take a breath. This is one of the most common experiences during menopause. Verbal learning and memory are the areas most likely to be affected, along with some changes to processing speed and working memory (Weber et al., 2014). The important thing to remember is that these symptoms are temporary and manageable with the right strategies in place. 

Cognitive Performance Strategies: 

• Use digital reminders and calendar alerts 
• Take detailed notes during conversations and meetings 
• Break complex tasks into smaller steps 
• Schedule demanding cognitive work for your sharpest hours 
• Prepare thoroughly for presentations and keep key points visible 

Dressing for Temperature Fluctuations 

Strategic wardrobe choices make temperature management smoother: 

• Choose natural, breathable fabrics like cotton and linen 
• Wear removable layers 
• Keep a cardigan or blazer at your desk 
• Consider moisture-wicking undergarments 
• Avoid synthetic fabrics that trap heat 

Having the Workplace Conversation 

Talking to HR and Management 

It's natural to feel hesitant about speaking up, but research shows that having a manager who understands what you're going through, along with access to flexible scheduling, are among the most helpful supports you can have (Faubion et al., 2023). 

When approaching the conversation: 

• Choose a private setting 
• Be specific about which symptoms affect your work 
• Arrive with potential solutions or adjustments 
• Frame it as a temporary health matter 
• Be clear and confident in what you request 

Office-Friendly Support Tools 

Cooling Products 

• Small USB-powered desk fans 
• Cooling gel packs 
• Handheld battery-operated fans 
• Cooling towels 
• Insulated water bottles with cooling inserts 

Brain-Boosting Desk Snacks 

The Mediterranean-style diet has strong evidence supporting cognitive health (Morris et al., 2015). Keep nutrient-dense snacks handy: 

• Nuts and seeds (especially walnuts and almonds) 
• Fresh berries 
• Dark chocolate (70%+) 
• Vegetable sticks with hummus 
• Hard-boiled eggs 
• Greek yoghurt 
• Tinned salmon or sardines 

Building Long-term Success 

Sustainable workplace strategies include: 

• Communicating openly with supportive colleagues 
• Using employee assistance programmes 
• Prioritising sleep hygiene 
• Staying hydrated 
• Taking short breaks to manage fatigue 
• Celebrating your achievements and resilience 

Conclusion 

Menopause doesn’t have to derail your career. By implementing practical strategies, and advocating for the support you deserve, you can continue to excel. Work performance was impacted for most women, yet manager awareness and flexible schedules were identified as the most important supports. With the right approach, you can maintain your professional confidence and capabilities throughout this transition. 

How Emsee Can Help 

Navigating menopause whilst maintaining your professional performance deserves comprehensive, personalised support.  

Want support on your menopause journey? Book a consultation with one of our experienced healthcare providers today. The first consultation with a doctor is gap-free and bulk-billed, which means no out of pocket cost to you. Choose a time that suits you via our booking portal here or call 1300 412 422 to speak to a member of our team.   

Alternatively, answer a few questions about your health and lifestyle to get a free assessment report on your situation and discover if Emsee is the perfect match for you. 

References

Faubion, S. S., Kapoor, E., Moyer, A. M., Hodis, H. N., & Maki, P. M. (2023). Impact of Menopause Symptoms on Women in the Workplace. Mayo Clinic Proceedings, 98(6), 833-845.  

O'Neill, M., Draws, E., Ryan, K., & Igoe, A. (2023). Impact of menopausal symptoms on work and careers: a cross-sectional study. Occupational Medicine, 73(6), 332-339.  

Weber, M. T., Maki, P. M., & McDermott, M. P. (2014). Cognition and mood in perimenopause: a systematic review and meta-analysis. The Journal of Steroid Biochemistry and Molecular Biology, 142, 90-98.  

Australian Institute of Superannuation Trustees. (2022). Impacts of menopause on women's economic participation.  

AIM WA. (2024). Why Supporting Menopause in the Workplace Matters.  

Australian College of Nursing. (2024). Menopause in the workplace.  

Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Bennett, D. A., & Aggarwal, N. T. (2015). MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimer's & Dementia, 11(9), 1007-1014. 

This article is intended for informational purposes only and does not replace professional medical advice. Please consult with a healthcare provider for any specific symptoms or issues you might be experiencing.