Lichfield-based Julie Gough, a qualified nutritionist specialising in female health, looks at the impact of menopause on women at work and what employers can do to support their colleagues.
At some stage, half of the workforce will experience menopause transition and nearly 60% of women experiencing the menopause say that it has affected them at work.
This has led to a growing need for employers to understand the effect of the menopause on female employees and to provide a working environment that is comfortable, supportive and where possible, provide flexibility and workplace adjustments.
What is menopause and what are the symptoms?
Menopause is a stage in a woman’s life which usually occurs between the ages of 46 and 55 years; it can occur earlier, later or after surgery.
It marks the end of her reproductive years and is defined as having occurred when a woman has not had a period for twelve consecutive months.
The period prior to this is called perimenopause. It’s during this stage that some of the more problematic symptoms can occur due to wild fluctuations in the hormone levels. The frequency and severity of symptoms will vary from person to person.
Symptoms present due to a fluctuation and eventual decline in the production of the female sex hormones, oestrogen and progesterone.
The conventional treatment for menopause is hormone replacement therapy (HRT) but this is not suitable for everyone, and some women do not wish to take it.
Symptoms include but are not limited to:
- Hot flushes
- Disturbed sleep due to night sweats
- Insomnia
- Anxiety/panic attacks
- Depression
- Brain fog
- Poor memory and concentration
- Joint aches and pains
- Weight gain
- Hair loss
How does it impact women in the workplace?
- Research shows that around 80 per cent of women will experience noticeable menopause symptoms both physical and psychological.
- A 2019 survey found that 3 in 5 menopausal women in the UK were negatively affected by symptoms at work and almost 1 million women in the UK have left their job because of menopausal symptoms.
- The same survey also showed 72 per cent of menopausal women felt unsupported at work; 30 per cent had taken sick leave; and more than half did not disclose the reason for their absence from work.
As more is being understood about the impact of the menopause on women at work it is becoming more important for employers to take responsibility to create inclusive workplaces and part of that means ensuring there is an understanding of the menopause, how it can affect staff and how to provide the support that they need.
What and why are some of the key drivers of menopause symptoms?
Stress
Stress is a major driver of menopause symptoms; Post menopause the adrenal glands take over the production of oestrogen but in much smaller amounts and we still produce oestrogen through the conversion of testosterone in a process called aromatase. However, this is a less potent form.
The adrenal glands are responsible for the production of cortisol, our survival hormone that is triggered during the stress response. Keeping stress levels under control is key to helping manage the transition through menopause and chronic or poorly managed stress can be a driver of menopause symptoms.
Digestive issues
Any digestive issues drive hormone imbalances. Constipation can lead to higher levels of an enzyme that is linked to oestrogen reactivation that exacerbates hormone imbalances.
Good levels of friendly bacteria in the gut support mood as serotonin our “happy hormone” is produced in the gut. Serotonin is also a precursor to melatonin the sleep hormone so low serotonin levels can impact sleep.
Blood sugar dysregulation
Lower levels of oestrogen cause women to become insulin resistant leading to energy crashes, fatigue and poor sleep.
Low protein intake
Adequate amounts of protein in the diet are key to sustained energy release and blood sugar balance. Eating a good source of protein before 10am in the morning can really make a difference to energy levels throughout the rest of the day.
Lack of B vitamins
Hormones require co factors from the diet for production. B6 in particular is key to hormone production. Several medications such as HRT and the oral contraceptive pill as well as alcohol can all deplete B vitamins.
Low essential fats
Essential fats also known as omegas 3, 6, 7 and 9 are so called as we cannot make them for ourselves and so we have to get them from the diet. In a western diet intake is generally lower in Omega 3 and these not only exert an anti -inflammatory effect but can also support cell membrane health, important for neurotransmitter communication and healthy cholesterol levels which is a precursor to hormone production. The best sources are oily fish, avocado, nuts and seeds such as flaxseeds and chia seeds.
Need further help and support to better manage menopause in your workplace?
Julie provides tailored programmes of support to assist employers with menopause with the aim of assisting them in reducing levels of sickness absence and putting them in a much better position of retaining valuable skills, experience and talent.
As well as running workshops for companies and organisations – her clients have included Cannock Chase Council, PP Canda Control and Automation and some small businesses with lunch and learn sessions.
She also offers 1-1 support for women experiencing perimenopause and menopause as well as working with women of any age experiencing hormonal issues.
Julie can be contacted via email. More details can be found on social media platforms by searching for ‘Julie Gough eat well to be well’.
