Menopause refers to the time when a woman stops having menstrual periods and is a natural part of ageing that usually occurs between 45 and 55 years of age.  Perimenopause is the phase leading up to the menopause, when a woman’s hormone balance starts to change, estrogen levels decline, and periods stop. This, and other hormonal changes, can result in debilitating physical symptoms, and can have a significant impact on mental and physical wellbeing. 

During perimenopause, you might have symptoms such as hot flashes, night sweats, joint and muscle pain, vaginal dryness, mood changes, and a lack of interest in sex. Menopause affects everyone differently. You may have no symptoms at all, or they might be brief and short-lived. For some, they can be severe and distressing. You can still get menopause symptoms if you have had a hysterectomy (an operation to remove your womb). As you age, other natural changes can be intensified by menopause. For example, you may lose some muscle strength and have a higher risk of conditions such as osteoporosis and heart disease. 

Menopause can impact trans and non-binary people who may not identify as female. Men can also experience a decline in hormone levels as they age. However, unlike female menopause, when hormone production stops completely, the hormone decline in men is a slower process. The signs and symptoms are varied and tend to only affect a small percentage of men. 

Symptoms vary according to the individual but can also vary during peri-menopause. Some of the most common symptoms include the following:

Physical symptoms 

• Flushes and sweats 

• Headaches

• Fatigue

• Joint pains

• Palpitations

• Sleep problems

• Intimate discomfort

• Bladder symptoms

• Bleeding 

Psychological sy​​​​​​​mptoms​​​​​​​ 

• Poor memory

• Concentration issues

• ‘Brain fog’

• Low mood/ mood swings

• Irritability

• Anxiety 

Symptoms that can impact work 

• Fatigue

• Hot flushes

• Problems with focus and concentration

• Anxiety and worry

• Insomnia 

Because your risk of osteoporosis and heart disease increases at this time, a healthy diet is more important than ever. Adopt a low-fat, high-fiber diet that's rich in fruits, vegetables and whole grains. Add calcium-rich foods. Ask your doctor if you should also take a calcium supplement and if so, what type and how much — also ask if you need more vitamin D, which helps your body absorb calcium. Avoid alcohol and caffeine if they seem to trigger hot flashes. 

​​​​​​​Regular exercise and physical activity help prevent weight gain, improves your sleep and elevates your mood. Try to exercise for 30 minutes or more on most days of the week, although not right before bedtime. Regular exercise has been shown to reduce hip fracture risk in older women and to strengthen bone density.

Try to keep a consistent sleep schedule. Avoid caffeine, which can make it hard to get to sleep, and avoid drinking too much alcohol, which can interrupt sleep. ​​​​​​​

Practiced regularly,  stress-reduction techniques, such as meditation or yoga, can promote relaxation and good health throughout your lifetime, but they may be particularly helpful during the menopausal transition. ​​​​​​​ 

Menopause can have a significant impact on a person’s health and wellbeing, so creating a safe, welcome environment where employees feel comfortable sharing their experiences is a critical aspect of our culture of wellbeing.