Women aged 35-60 are often at the peak of their careers, occupying leadership positions or handling critical projects. Perimenopause symptoms, however, can sometimes interfere with concentration levels, energy levels and emotional well-being. Perimenopause and workplace productivity can go hand in hand. A lack of support or understanding from employers may result in absenteeism, lower job satisfaction and resignation. Given that women make up a significant portion of the workforce, it is essential that employers understand and support women during this phase of their life to maintain productivity and engagement levels.
Demystifying Perimenopause, Menopause, Postmenopause
Perimenopause is the transitional period before menopause and can begin as early as a woman’s mid-30s or mid to late 50s! It is the stage that leads up to menopause and can last between 2 and 6 years. Menopause is the point when a woman has her last ever period. They won’t know it’s their last until they have had no periods for 12 months. Post-menopause is the term given to the period that starts 12 months after their menstrual cycle has ended.
During perimenopause, hormonal changes can lead to various physical, emotional, and cognitive symptoms, such as hot flashes, fatigue, mood swings, and difficulty concentrating. Hormones play a really important role in your body and can impact your mood and health at any age not just in mid-life.
With the right strategies, companies can ensure that their female employees feel valued and supported throughout this transition in their lives.
3 Employer strategies for supporting Perimenopause and workplace productivity
Workplaces can prioritise workplace wellbeing and actively create and foster an environment where women feel comfortable managing their symptoms. Here are 3 suggestions:
- Perimenopause and menopause-Friendly Workspaces: Simple adjustments such as providing fans, adjustable air conditioning, or access to cooler areas can help alleviate the discomfort of hot flashes. Additionally, quiet spaces can help improve comfort and focus. Flexible working, including remote working, can help women deal with the unpredictable symptoms of perimenopause and menopause more easily.
- Awareness Training for Managers: Educating line managers and HR personnel on perimenopause and menopause can foster empathy and understanding. This awareness can prevent misconceptions and ensure women feel supported. Please contact us for more information about Awareness Training for Perimenopause and menopause.
- Wellbeing Initiatives: Companies can prioritise workplace wellbeing and incorporate programs specifically tailored to women approaching or in perimenopause. Workshops on the solutions to peri-menopause and menopause covering nutrition, mental health, movement and emotional health can be delivered on-site by request. Please contact us for more details.
5 Top Tips for Managing Perimenopause at Work
For women navigating perimenopause, here are 5 top tips that can help manage symptoms and support overall wellbeing and maintain productivity:
- Eat a balanced diet: The food and drink you consume forms the foundation of your health as it provides the essential nutrients (fuel) that feeds your biological processes (engine). These processes then manufacture what your body needs to feed your hair, nails, organs, muscles, skin to keep you alive. Giving your body the best fuel possible can help support your transition through this phase.
- Foods such as: phytoestrogens (e.g. chickpeas, lentils, soya [from whole soya beans], flaxseed, rice, oats, broccoli, carrots, sprouted mung and alfalfa beans); essential fatty acids (oily fish [such as tuna, sardines, mackerel, salmon], nuts and seeds; fruit and vegetables; whole grains; beans and pulses; brown rice.
- Reduce or eliminate foods that contain chemicals, avoid or reduce caffeine and alcohol intake, avoid or reduce refined sugar (fruit juices, breakfast cereals with added sugar, fizzy drinks, white bread, pastries, cakes and biscuits), reduce saturated fat intake (e.g. meat, diary, trans fats such as margarine and hydrogenated fats found in oils and cakes and biscuits).
- Practice Self-care: Staying active, getting enough sleep can help regulate hormones and reduce perimenopausal symptoms. Hormones fluctuate during perimenopause and these fluctuations become fewer as you come out the other side and enter post-menopause.
- Manage Stress: Hormonal fluctuations during perimenopause can heighten feelings of anxiety and irritability. Stress can exacerbate perimenopausal symptoms such as mood swings and anxiety. Prioritising stress management techniques such as abdominal breathing and simple stretching movements can help alleviate stress and improve clarity, focus and emotional regulation.
- Communicate with Your Employer: If perimenopause symptoms are affecting your work, consider having a private conversation with your line manager or HR department. Being open about your needs can help them provide support.
- Get Help: If symptoms become overwhelming, it’s essential to speak with a healthcare provider such as a nutritional therapist or your GP. They can offer solutions that may help alleviate symptoms. To read more about NOURISH Holistic Wellbeing Ltd’s Wellbeing Consultations to support you through perimenopause, menopause or postmenopause click here.
Conclusion
By understanding more about the needs of women going through perimenopause, workplaces can foster a more inclusive, productive, and supportive environment. Small changes like the ones highlighted above can make a significant difference to the wellbeing and performance of employees. When employers prioritise workplace wellbeing and promote a culture of inclusivity and compassion they can greatly enhance improve the lives and performance levels of their female employees and at the same time promote a healthier, more inclusive workplace culture.
If you are a leader or senior manager who would like to enhance workplace wellbeing in your organisation but you’re unsure where to start or what to do next, our ‘Workplace Mental Health and Holistic Wellbeing for Leaders and Senior Managers’ workshop is perfect for you. Go to our Corporate Wellbeing Page for more details.
For bespoke, 1:1 support for any of the issues associated with this phase of your life a Wellbeing Consultation is your first step.
DISCLAIMER AND VERY IMPORTANT NOTE: The recommendations in this blog are generic. It is always advisable to seek the opinion of a specialist before making changes to your diet. Always check with your GP or a Naturopathic Nutritional Therapist before starting to take any supplements as there may be contra-indications with any medication you are taking or with the symptoms you are experiencing!
All therapeutic recommendations given in the NOURISH Holistic Wellbeing Clinic in Wellington are personalised. They focus on real foods, creating healthier habits, sustainable lifestyle changes and help you manage any symptoms you may have. NOURISH Holistic Wellbeing Clinic also offers tests to support your symptoms, such as food intolerance testing, vitamin D, Omega 3/6 ratio and others based on your individual symptoms.
When considering therapeutic support for any symptoms, check the credentials and qualifications of the person you are looking to work with or the class you are looking to join. Ensure they are properly qualified and have the relevant insurance. If you are unsure please contact us and we will signpost you to what to check for.
USEFUL RESOURCES: Marilyn Glenville – Natural Solutions to Menopause
