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.
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.
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:
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.
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:
Strategic wardrobe choices make temperature management smoother:
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:
The Mediterranean-style diet has strong evidence supporting cognitive health (Morris et al., 2015). Keep nutrient-dense snacks handy:
Sustainable workplace strategies include:
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.
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.
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.