Team Inspiriko - August 2022
Managing Menopause In The Workplace
In the United Kingdom, women constitute a significant proportion of the workforce, accounting for almost half of all employees. However, despite this fact, three out of 5 women (a staggering 59%!) feel compelled to limit their working hours, forego promotions, and even resign from their jobs due to inadequate support during menopause.
Menopause is a natural biological process that marks the end of your reproductive years. When it happens, it can bring about a range of physical and emotional symptoms, such as hot flashes, sleep disturbances and mood swings that can have a significant impact on your work performance and overall quality of life.
Unfortunately, many workplaces in the UK are not yet equipped to support women going through menopause. This lack of support can leave you feeling unsupported, misunderstood, and vulnerable, leading to decreased productivity, increased absenteeism, and a higher risk of leaving your job altogether.
If you’re finding it hard to manage your menopause symptoms at work, know that you’re not alone. And that with the right support, you can feel comfortable at the office and continue to excel in your career. In this article, we’ll cover both tips to transform your office into a menopause-friendly space and coping measures that can alleviate your symptoms and improve your performance.
How To Create A Menopause-Friendly Workspace
Managing your menopause symptoms can be tough, especially if you have to do it in the workplace. For instance, the cognitive changes that often come with menopause, such as memory lapses and difficulty multitasking, can affect your productivity As a result, you may feel like you're not performing at your best, which can be frustrating and demoralizing.
Moreover, menopause can also cause increased absenteeism and presenteeism. On the one hand, absenteeism refers to the phenomenon where women who are experiencing menopausal symptoms may miss work due to their physical or emotional challenges.
On the other hand, presenteeism is when you show up to work but are not functioning at your best. In this case, brain fog, low energy, and emotional turmoil are to blame. Also, the increased stress levels associated with menopause can also impact your performance at work, making it difficult to manage your workload effectively. That's why it's crucial to create a menopause-friendly workspace that supports you through this transition.
Communicate With Co-Workers
One important step in creating menopause friendly workspace is communicating with coworkers and supervisors about your menopause symptoms. While it may be uncomfortable to talk about these topics at work, it's essential to raise awareness and educate others on the impact of menopause on your work performance and well-being.
If you decide to talk to your manager about menopause, there are a few things to consider:
● Ask for a private meeting.
● Prepare in advance what you want to share, including how menopause symptoms affect your work and potential solutions.
By doing this, you can help your employer understand how they can support you during this time.
Ask for The Implementation of a Menopause Policy
Another crucial step is to ask for the implementation of menopause policy in the workplace (1). In the UK, employers should have a menopause policy in place to support women through this transition and you can request reasonable adjustments in your workplace, such as:
● Adjusting temperature and lighting in the workplace
● Having ergonomic equipment and accessories
● Adjusting work hours or schedule
● Providing private space for symptom management
● Addressing discrimination and bias related to menopause
Easy Tips To Manage Most Common Menopause Symptoms
Hot flashes, mood swings, brain fog… all of these signs can be overwhelming when you’re trying to work and focus on the task at hand. But fear not, there are easy tips to help you manage the most common menopause symptoms.
How to Manage Hot Flushes During Working Hours
Hot flushes can be one of the most challenging symptoms of menopause to manage, especially during working hours, when you need to stay focused and comfortable.
Fortunately, there are several practical ways to manage hot flushes during the workday.
● Dress in layers to quickly adjust your clothing as your body temperature fluctuates.
● Keep a portable fan nearby to help you stay cool and comfortable.
● You can also use cooling towels and sprays to help regulate your body temperature and soothe hot, flushed skin.
● Try out natural supplements that can provide symptom relief, such as Thrive Not Pause. It contains clinically effective dosages of 13 vitamins, minerals, and botanicals without additives or fillers, making them safe for long-term use, promoting hormonal balance and physical well-being in the most natural way.
By incorporating these strategies into your work routine, you can manage hot flushes and stay productive and comfortable throughout the day.
How to Reduce Mood Swings & Anxiety
Mood swings and anxiety can also impact your well-being and your work performance. If you're struggling with these symptoms, it's important to take steps to manage them during the workday.
Here are some effective strategies:
● Practice deep breathing exercises. Taking a few moments to focus on your breath and calm your mind can help reduce feelings of anxiety and promote a more positive outlook.
● Take a few minutes to step away and refocus can also help you feel more centered and in control. This might involve walking outside, finding a quiet space to meditate, or simply sitting quietly and taking a few deep breaths.
● Practice positive affirmations to shift your mindset and reduce negative thinking. This might involve repeating positive statements to yourself, such as "I am capable and strong" or "I am confident and resilient."
How to Manage Fatigue
Who can stay focused and productive if you haven’t been able to sleep at night due to hot flashes? If you're struggling with fatigue during the workday, there are several practical steps you can take to manage this symptom.
● Keep a water bottle on hand and stay hydrated. Dehydration can exacerbate feelings of fatigue, so it's important to drink plenty of fluids throughout the day.
● Choose nutritious snacks to maintain energy levels and reduce feelings of fatigue. This might include foods that are high in protein, fiber, and healthy fats, such as nuts, seeds, and fresh fruits and vegetables.
● Drink caffeine in moderation, as excessive consumption can lead to jitters and anxiety (2), worsening fatigue in the long run. Opt for a green smoothie with Super Green Energy instead to help you manage fatigue without the jitters.
● Stretch during your breaks to improve circulation and reduce feelings of stiffness and fatigue. And you don’t need to start a whole yoga routine at the office: you can choose simple stretches, such as neck rolls or shoulder shrugs, that can be done at your desk or in a private space.
How to Manage Brain Fog
Brain fog, also known as cognitive impairment, is characterized by difficulty concentrating, memory lapses, and a general feeling of mental foggy (3).
In fact, research shows that around 34% of women going through menopause report experiencing brain fog in the workplace (4).
This can be frustrating and overwhelming, but there are ways to manage it, for example, by:
● Establishing a routine and sticking with it. This can help reduce decision fatigue and create a sense of structure.
● Breaking tasks into manageable steps to avoid feeling overwhelmed.
● Reducing distractions, such as turning off notifications and finding a quiet workspace, can also be helpful.
The Bottom Line
Menopause is a topic of conversation that is typically avoided, particularly in professional settings. That is why initiating honest conversations about your symptoms and challenges can make it easier for your colleagues to understand your experience and provide you with support. This, combined with certain strategies to cope with hot flashes, fatigue, and brain fog can greatly improve your experience at the office and help you excel at work once again.
Remember, you are not alone: there is a community of women who are going through similar experiences. In our blog, for example, you can find articles like 36 symptoms of menopause so you can understand better what’s going on with your body. And if you’re looking for more personalised support, you can take our FREE menopause quiz. With empathy, understanding, and support, you can navigate this challenging time both at home and at work.
REFERENCES
1. Department for Work and Pensions. (2022, July 18). Menopause and the Workplace: How to enable fulfilling working lives: government response. GOV.UK. https://tinyurl.com/inspiriko
2. Winston, A. P., Hardwick, E., & Jaberi, N. (2005). Neuropsychiatric effects of caffeine. Advances in Psychiatric Treatment, 11(6), 432–439. https://doi.org/10.1192/apt.11.6.432
3. Ocon, A. J. (2013). Caught in the thickness of brain fog: exploring the cognitive symptoms of Chronic Fatigue Syndrome. Frontiers in Physiology,4. https://doi.org/10.3389/fphys.2013.00063
4. Menopause in the Workplace. (n.d.). Menopause Training Company. https://menopausetrainingcompany.com/menopause-in-the-workplace-what-is-brain-fog-and-why-you-need-to-know-about-it/
PRODUCTS THAT CAN HELP
NATURAL SLEEP AID
SUPER GREENS POWDER
MAGNESIUM GLYCINATE COMPLEX
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