Menopause at Work: Redefining Productivity, Energy, and Hormonal Health in Midlife
Introduction
At Phase, we talk a lot about hormonal health — how syncing your work and lifestyle with your cycle can help you feel more balanced, focused, and in tune with your body. But what happens when those cycles begin to change… or stop altogether?
That’s where perimenopause and menopause come in — stages that every woman will go through, yet that still carry far too much silence and stigma.
We’ve partnered with 3mbrace Health, experts in supporting women across what they call the Three Ms — Menstruation, Motherhood, and Menopause — to dive deeper into this next chapter of hormonal health.
While Phase helps you understand your rhythm throughout your reproductive years, 3mbrace Health brings valuable insights on how to navigate the hormonal shifts that happen later in life.
If you’re in your 40s or 50s, you might already be noticing differences in your cycle, energy, or mood. And if you’re working through this transition, you’re definitely not alone.
This article is for you — to help you understand what’s happening, how to manage menopause at work, and how to take care of your health and confidence in the process.
Why Menopause Deserves a Conversation — Especially at Work
Menopause typically occurs between 45 and 55, which for many women is also the peak of their career. These are often the years of greatest experience, leadership, and contribution. Yet, this is also when hormones begin to shift dramatically — and with them, focus, sleep, and stress tolerance can change too.
According to the CIPD Menopause at Work report, three in five women say their symptoms negatively affect their performance, and one in ten consider leaving their job.
Common symptoms include:
🌡️ Hot flashes and night sweats
😴 Sleep problems
🧠 Brain fog and trouble concentrating
💬 Mood swings, anxiety, or irritability
🦵 Joint pain, fatigue, and changes in metabolism
The challenge isn’t just the symptoms — it’s that few workplaces (and few women) know how to handle them. Menopause is still seen as a private issue, not something you can talk about openly with your manager or colleagues.
That silence can leave many women struggling at work, questioning their abilities, and feeling isolated — when in reality, this is a biological transition, not a weakness.
The Problem with Menopause at Work
Most workplaces were never designed with female biology in mind. From lighting and office temperature to meeting schedules and productivity expectations, everything assumes a steady, unchanging energy level — which simply doesn’t exist for women at any age.
During perimenopause and menopause, hormones like estrogen and progesterone fluctuate unpredictably. These shifts can affect your sleep, stress response, and even how your brain processes information.
But here’s the key: menopause isn’t an ending — it’s an evolution.
Your hormones are changing, yes, but with the right understanding, support, and adjustments, you can continue to perform, lead, and thrive.
What’s missing is not women’s capability — it’s workplace awareness and personal strategies.
How to Manage Menopause at Work
If you’re currently working through perimenopause or menopause, here are some practical ways to take care of your body and mind — and to navigate your professional life with more ease and confidence.
1. Understand What’s Happening
Knowledge is power.
Start tracking your symptoms — sleep, energy, mood, and cycle changes. While your period might become irregular, your body still follows hormonal patterns.
Apps like Phase can help you stay in touch with your rhythm, even if it’s shifting. Over time, you’ll see which days or weeks you feel most focused, calm, or fatigued — and you can plan around that insight instead of fighting it.
If you’re unsure whether what you’re experiencing is menopause-related, talk to your GP or a specialist. At-home menopause tests can give some clues (by measuring FSH levels), but they aren’t always reliable, as hormones fluctuate daily.
Photo credit: Jopwell, Unsplash
2. Redefine Productivity
Let’s be honest: traditional ideas of productivity don’t fit everyone — and they certainly don’t fit midlife women going through hormonal changes.
You don’t have to perform the same every single day. Some days you’ll be on fire — full of focus, confidence, and drive. Others might feel heavier, foggier, or more emotional.
Instead of pushing through, try to align your work to your energy:
Schedule key meetings or creative work during your sharper, calmer times.
Keep easier tasks for lower-energy days.
Take short breaks to walk, stretch, or simply breathe.
Your productivity isn’t dropping — it’s just shifting. And when you work with your body instead of against it, you can maintain performance without burnout.
3. Create Support Systems
You shouldn’t have to go through menopause at work alone.
If your workplace has HR support, a women’s network, or an Employee Assistance Programme (EAP), reach out to learn what’s available. If they don’t — you can still take the lead by starting a conversation.
Here’s how to talk about menopause at work:
Be open, not apologetic: “I’m experiencing some hormonal changes that affect my energy — I’d like to discuss how to manage my workload on those days.”
Suggest solutions, not just problems: “A bit more flexibility with meeting times would make a big difference.”
Bring information: share guidance from trusted sources like ACAS Menopause at Work or NHS Menopause Support.
When one woman speaks up, it opens the door for others — and creates a ripple of understanding that helps everyone.
4. Support Your Body from the Inside Out
Lifestyle plays a huge role in managing menopause symptoms.
Focus on:
Sleep: Prioritize rest and good sleep hygiene — cooler room temperatures and regular bedtime routines help.
Nutrition: Eat protein-rich, whole foods that stabilize blood sugar and support hormone balance.
Hydration: Hot flashes and night sweats can lead to dehydration — water and herbal teas are your friends.
Movement: Gentle strength training, yoga, or walking can ease mood swings and joint pain.
Mindfulness: Stress amplifies symptoms. Even five minutes of daily breathing or meditation can calm your nervous system.
Your body is doing a lot — give it the care it deserves.
5. Seek Expert Support When Needed
You don’t have to navigate this alone.
Specialized care — from menopause-trained doctors to women’s health experts — can make a world of difference.
At 3mbrace Health, their team of experts helps women and organizations address women’s health across all life stages. Whether through online workshops, coaching, or evidence-based resources, they help women understand what’s happening in their bodies — and what to do about it.
If your symptoms are affecting your work or well-being, don’t hesitate to reach out for professional support.
Menopause Isn’t the End of Productivity — It’s a Redefinition
There’s a myth that menopause marks a decline — in energy, creativity, or value. But if you talk to women who’ve gone through it, many will tell you the opposite.
After the turbulence of hormonal change comes a new phase of clarity and confidence — one where your energy can be directed with purpose.
What’s needed is not silence or shame, but knowledge and compassion — from yourself, and from the environments you work in.
You’ve already navigated countless hormonal shifts — first periods, pregnancies, postpartum recovery, monthly cycles — and every time, you’ve adapted. Menopause is no different.
It’s another stage in your body’s evolution — one that deserves care, awareness, and the right tools to support it.
Let’s Redefine the Conversation
Menopause at work doesn’t have to be a struggle in silence. It can be a moment of empowerment — a reminder that productivity, energy, and success look different at every stage of life.
By understanding your hormonal health, setting boundaries, and asking for what you need, you can continue to perform and thrive — on your terms.
Because supporting women through menopause isn’t just about surviving change — it’s about embracing it.
