Did you know that 75% of women endure symptoms related to menopause?[1] This natural transition usually takes place between ages 45-55, but it can occur earlier and varies greatly from person to person.
As someone invested in the wellbeing of your employees, understanding these changes and how you can support your team is crucial.
As a company, you have a duty to ensure the health, safety, and welfare of all employees. In addition, showing your commitment to ensuring that appropriate support and assistance is provided to anybody who is going through the menopause demonstrates you are a company that really values the wellbeing of their people.
Menopause signals the end of a woman’s reproductive years due to a decrease in oestrogen production. Common symptoms include:
• Hot flushes
• Night sweats
• Difficulty sleeping
• Mood changes
• Vaginal dryness
• Weight gain and reduced libido
Encouraging your team to seek advice from their GP is an essential first step. However, there are everyday actions you can promote to help them navigate this phase successfully.
A balanced diet and regular physical activity can alleviate menopause symptoms and boost overall wellbeing. Here’s how you can educate and motivate your team to thrive during menopause:
Avoiding certain foods
Foods high in saturated fats, sugars, and alcohol can exacerbate menopause symptoms such as hot flashes and mood swings. Encourage your team to limit these substances for a healthier lifestyle during menopause.
• Sugary, processed foods
• High-sodium foods
• Alcohol
• Caffeinated beverages
• Spicy foods
Promoting beneficial foods
Promote the inclusion of high fibre foods and foods rich in phytoestrogens, which can help balance fluctuating hormone levels. These include fruits, vegetables, whole grains, legumes, and foods like soy and flaxseeds which are particularly high in phytoestrogens.
• Fruits and vegetables
• Whole grains
• Lean protein sources
• Dairy or calcium-fortified alternatives
• Omega-3 fatty acids (found in fish, nuts, and seeds)
Encouraging exercise
Regular physical activity is incredibly beneficial during menopause for a couple of key reasons. Firstly, it can boost your mood. Physical activity triggers the release of endorphins, the body’s natural mood elevators, which can help alleviate feelings of anxiety or depression, often experienced during menopause.
Secondly, it can contribute to better sleep by helping regulate circadian rhythms, reducing night sweats and insomnia, which are common menopausal symptoms.
Lastly, it helps combat weight gain, a common concern for many women during this phase due to hormonal changes that can slow down metabolism. Regular exercise burns calories, which can prevent excess weight gain and help maintain a healthy weight.
• Yoga: This gentle exercise helps with flexibility, balance, and stress reduction. Certain yoga poses can even help with hot flushes and mood swings.
• Aerobics: Low-impact aerobic exercises, such as walking or swimming, can help improve cardiovascular health and manage weight.
• Strength Training: Lifting weights or resistance training can combat loss of muscle mass and strengthen bones, reducing the risk of osteoporosis.
• Tai Chi: This mindfulness-based movement can help reduce stress and improve sleep quality.
• Pilates: This form of exercise can help maintain body flexibility, build strength, and improve mood.
• Cycling: Regular biking, whether stationary or outdoors, can burn calories and improve overall cardiovascular health.
Promoting self-care practices
Support your team with self-care tips like staying hydrated, practising relaxation techniques, and seeking support from friends, family, or support groups. Here are four additional tips to consider:
• Stay hydrated: Drinking plenty of water can help combat symptoms of dehydration that may arise due to hormonal changes during menopause, including dry skin and bloating.
• Practice relaxation techniques, such as meditation or deep breathing exercises: Practising relaxation techniques, such as meditation or deep breathing exercises, may help manage mood swings, anxiety, and stress often associated with menopause by promoting mental calmness and emotional balance.
• Seek support from friends, family, or support groups: Menopause can be an emotionally challenging period due to hormonal changes, and having a strong support system can provide emotional comfort, understanding and encouragement, easing the stress and anxieties that may come along with this stage of life.
• Connect with your healthcare provider for personalised advice and effective menopause treatment options. They’re there to support you.
Additional resources
• NHS information on the menopause: Visit the website.
• International Menopause Society: Visit the website.
• Henpicked articles on menopause in the workplace. Visit the website.
Sources
[1] Menopause UK
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