The menopause is a natural part of a woman’s life. During this transition the ovaries stop producing as much of the hormone oestrogen, and no longer release an egg each month. During the menopause a wide range of changes and symptoms occur, that can often feel like the hormones are in control of the body.
Although the average age for women to reach menopause in the UK is 51, age does not always signify when someone may experience the menopause. For example, 1 in 100 women will experience premature or early menopause before the age of 40. There is also medical menopause, where an operation such as a hysterectomy can cause a sudden surge of menopausal symptoms in the body. The age at which a woman experiences the menopause can also vary across different ethnicities.
The different stages of menopause
Perimenopause – Oestrogen levels start to drop in our thirties, and then dramatically into our forties. An onset of early menopausal symptoms start in the body.
Menopause – Oestrogen levels drop significantly and periods stop. A range of physical and psychological symptoms occur in the body.
Postmenopause – The stage after menopause when a woman hasn’t experienced a period in over a year. Some women will continue to experience symptoms of menopause.
Symptoms
Women going through the menopause can experience a range of different psychological and physiological symptoms. Symptoms can vary from person to person, but below are some of those commonly associated with the menopause:
- Mood disturbances
- Anxiety and/or depression
- Memory lapses
- Panic attacks
- Loss of control and/or confidence
- Reduced concentration
- Hot flushes
- Sleep disturbance
- Night sweats
- Irregular periods and/or periods can become light or heavy
- Muscle and joint stiffness
- Aches and pains
- Recurrent urinary tract
- Infections (UTIs)
- Headaches
- Weight gain
- Palpitations
- Skin changes
- Reduced sex drive
Using a menopause diary
Logging your symptoms can help you to understand what changes are taking place in your body. It can also help you to spot any patterns. For example, you may notice that a particular symptom is linked to a certain emotion. Sometimes bodily changes can be linked to other conditions, so keeping a log can help you to determine what may be causing your symptoms.
Menopause and the workplace
These types of symptoms can have a massive impact on women in the workplace, especially symptoms such as reduced concentration, sleep disturbance and loss of confidence.
It’s important for employers and line managers to be aware of the symptoms of perimenopause and menopause in order to better understand the impact on those experiencing it, or those supporting someone who is (such as a partner or carer). This awareness can help organisations to put supportive measures in place and work towards an environment where staff feel supported and comfortable to talk about the perimenopause and menopause and access support.
Looking after yourself during menopause
- Stop smoking – smokers are more likely to experience hot flushes and night sweats.
- Prioritise sleep – getting enough quality sleep is key and supports your physical and mental health.
- Diet – keep hydrated and look to minimise saturated fat, refined sugars and carbohydrates to help reduce abdominal fat. Increase protein for muscle strength, and calcium and vitamin D for your bones.
- Regular exercise – a varied programme can help to maintain a healthy body weight and reduce stress. Weight bearing exercises are good for bone strength, necessary for the aging process and hormone decrease.
- Reduce stress – identify what’s out of your control and focus on the things you can change.
- Reduce alcohol intake – this can be a trigger for hot flushes and night sweats.
- Relaxation – practice relaxation techniques such as mindfulness, yoga and meditation. Spending time outdoors in nature can also help to de-stress.
- Access support – if you need further support, reach out to your GP to see what options are available. You may also have access to support services through your employer, such as an employee assistance programme (EAP).
Treatments
As well as making lifestyle changes, the NHS website lists other treatments such as hormone replacement therapy (HRT or HT) and cognitive behavioural therapy. If you are interested in learning more about the options available to you speak with your GP who will be able to advise on any risks/side-affects associated with different treatments.
Further support
Manage My Menopause – Advice which covers lifestyle and long-term health
Menopause Matters – Information about the menopause, symptoms and treatments
Women’s Health Concern – Charity offering help and advice
Rock My Menopause – A campaign to stamp out the taboo and prejudice around menopause
Queer Menopause – LGBTQ+ and menopause resources
CIPD – Menopause and the workplace
Download this information as a PDF.
This information was published October 2022.
