Menopause and the Workplace: Practical Expert Guidance for Everyday Life

A report by the CIPD shows that most working women aged 40-60 experience menopausal symptoms, with over half missing work at some point as a result. Beyond the workplace, these symptoms can also affect daily routines, relationships and overall wellbeing.

Menopause remains an under-discussed stage of life, leaving many women to navigate changes on their own. Without practical strategies, fatigue, sleep disruption, mood swings, or difficulty concentrating can make both work and home life more challenging.

To help women take evidence-based steps, we have gathered insights from leading healthcare professionals. Dr Laura Wyness, a registered nutritionist, offers guidance on nutrition and lifestyle strategies. Nigel Denby, a registered dietitian, shares tips on identifying organisations that actively support women through menopause.

Christien Bird, a chartered physiotherapist, explains ways to maintain physical wellbeing and pelvic floor health, while Jennifer Good, an accredited psychotherapist, highlights strategies to support mental wellbeing.

Together, their expertise provides actionable advice women can use to manage menopause symptoms, support wellbeing and thrive at work and in everyday life. This expert-led article is just one of many menopause-focused resources available on the  Allianz Menopause Hub.

Award-winning registered nutritionist and author of ‘ Eating Well for Menopause’ Dr Laura Wyness shared her expert advice on how making healthy dietary choices can be a powerful tool to help women get all the nutrients they need to maintain their health and manage menopausal symptoms.

A healthy and balanced, plant-rich or Mediterranean-style diet is a good starting point and eating in a way that helps maintain balanced blood sugar levels, nourishes your gut microbes and keeps you well hydrated is key. 

Protein is often highlighted in relation to menopause, and with good reason, as its vital for helping reduce age-related muscle loss and the risk of osteoporosis.  The drop in oestrogen around menopause leads to an increased loss of muscle and bone mass.  Adults lose 3-8% of their muscle mass every decade from age 30. This loss speeds up after 50 years, and particularly during the menopause transition. 

Likewise, bones demineralise faster during the menopause transition and protein is a key nutrient that helps form the internal structure (or scaffolding) within bones.  Spreading protein intake across the day helps the body use it more efficiently.  

Fibre is starting to get the attention it deserves, with social media trends like #fibremaxxing and increased interest in gut health. The National Diet and Nutrition Survey (NDNS) results show only 2% of women in the UK, aged 19-64, meet the recommended 30g of fibre a day.

The decline in oestrogen during the menopause transition impacts the gut microbiome. Post-menopause, women tend to have a less diverse set of gut microbes compared with pre-menopausal women.  A healthy and diverse gut microbiome can help balance hormones and may help alleviate some menopausal symptoms such as low mood, anxiety and sleep issues.

Phytoestrogens (plant oestrogens) are naturally found in a variety of plant foods, particularly soya foods. They have a mild oestrogen-like effect in humans when consumed regularly.  Some women find including dietary phytoestrogens useful in relieving hot flushes.

It sounds simple, but getting into the habit of keeping well hydrated can be a challenge.  Drinking plenty of water throughout the day is likely to help reduce brain fog, increase energy levels and possibly help reduce hot flushes.  

Menopause Dietitian, CEO and Founder of Your Menopause by Harley Street at Home, Nigel Denby, highlights how menopause symptoms such as fatigue, disrupted sleep, hot flushes, brain fog, and anxiety are affecting daily work, career progression, and overall wellbeing. Many women feel reluctant to speak up, and managers often don’t know how to help leaving both employees and teams under pressure.

The first step is listening. At Nigel Denby’s organisation, Your Menopause, they find that the most valuable support comes from understanding what women actually need during menopause. Through their work supporting women, it’s clear that menopause is rarely just a personal issue it is a workplace issue. 

Ask yourself, what support works best for you? Understanding your needs can make a real difference in managing symptoms during the working day. Being involved in shaping these supports makes them more effective and meaningful, and talking openly about menopause helps reduce stigma.

The right support ensures menopause doesn’t have to be a hidden challenge. It can be a stage where women continue to flourish, while workplaces benefit from their talent, experience, and engagement.

Christien Bird, a Chartered Women’s Health Physiotherapist and founding partner of The Menopause Movement, emphasises the importance of maintaining physical wellbeing during menopause. 

Regular physical activity is a key predictor of health and longevity, and strong muscles provide essential support throughout the menopause transition.

The pelvic floor is a highly responsive group of muscles that support the bladder, bowel and uterus. These muscles play a vital role in:

• Bladder and bowel control
• Vaginal support
• Sexual function
• Core stability and movement

During perimenopause and menopause, declining oestrogen levels can affect the pelvic floor, bladder, urethra, and vaginal tissues. Reduced blood flow, tissue thinning, and loss of elasticity may contribute to:

• Vaginal dryness or discomfort.
• Pain during intercourse.
• Urgency or frequency of urination.
• Waking at night to pass urine.
• Urine leakage or difficulty controlling wind.
• A feeling of heaviness or dragging in the vagina.
  
  

Menopause brings structural and biological changes:

• Reduced oestrogen affects vaginal and bladder tissues.
• Collagen weakens and tissues become less elastic.
• Vaginal cells thin and lose glycogen, altering the vaginal microbiome.
• Natural lubrication decreases.

Leakage is a major barrier to exercise, despite physical activity being essential for long-term health. A study published on PMC found that women who exercise are three times more likely to experience urinary leakage, yet many stop exercising rather than seek help.

Bowel and bladder problems can become real barriers to exercise. As Physical activity is by far the most important predictor in terms of all aspects of health and longevity, muscles are a woman’s best friend going into the menopause. We do not want treatable pelvic floor problems to be a barrier. 

When women are given permission to talk about pelvic health, the response is often relief. Simple screening questions and early referral can be life changing.

If you are looking for further evidence-based guidance and treatment options to support you through pre, peri and post-menopause stages, Christien also recommends Positive Pause, which offers practical, high-quality information on symptoms and treatment options to help you better understand and manage your menopause journey.

Jennifer Good, an Accredited Psychotherapist based in Ireland and a founding team member of Menocare, explains that menopause is a major life transition affecting women both physically and psychologically. While physical symptoms are often discussed, the emotional and mental health impact can be equally significant and, for some women, even more challenging to manage.

• Increased anxiety or feelings of being constantly on edge.
• Low mood, tearfulness or depressive symptoms.
• Irritability, anger or emotional overwhelm.
• Reduced confidence and self-esteem.
• Difficulties with concentration, memory and “brain fog”.
• Sleep problems that worsen mood and coping.

These changes are influenced by fluctuations and reductions in oestrogen, which affects brain chemicals such as serotonin and dopamine that help regulate mood. Psychological symptoms often arise alongside other life stressors, such as work pressure, caring responsibilities, relationship changes or concerns about ageing and identity.

Many women feel unprepared for the emotional impact of menopause and may blame themselves for “not coping”. Symptoms are sometimes dismissed as purely hormonal or something to be endured, which can leave women feeling misunderstood or isolated.

Therapy can help by:

• Providing a safe, non-judgemental space to talk openly about symptoms.
• Normalising emotional changes and reducing self-blame.
• Exploring how menopause interacts with stress, past experiences and current life pressures.
• Supporting women through identity changes, loss of confidence or body image concerns.
• Helping women feel heard, validated and supported.

Our healthcare experts share actionable steps women can take to support wellbeing, energy, and confidence every day.

Dr Laura Wyness recommends simple nutrition and lifestyle actions women can take to support energy and hormone balance.

• Include protein at every meal and snack, such as eggs, beans, tofu, fish, or lean meats.
• Add phytoestrogen-rich foods like edamame beans, soya milk and yoghurt alternatives, or tofu to meals.
• Drink 1.5-2 litres of water daily and more if active or sweating a lot.
• Limit saturated fats and swap sugary snacks for whole fruit, vegetables, nuts, or hummus or bean dips.
• Focus on balanced, nutrient-dense meals with a variety of fibre-rich plant foods to support energy and hormone balance.

Nigel Denby highlights what women should look for in organisations that provide meaningful support during menopause:

• Flexible working arrangements to help manage symptoms.
• Opportunities to personalise your schedule or workspace.
• Access to reliable health information.
• Self-paced resources that can be used as needed.

Christien Bird suggests actions to help women stay active, maintain strength, and support overall health during menopause.

• Engage in pelvic floor muscle training consistently to strengthen muscles and support bladder, bowel, and sexual function.
• Keep moving regularly, as staying active can help prevent worsening pelvic floor symptoms during menopause.
• Maintain a healthy weight and manage factors like chronic strain, smoking, and constipation.
• Seek guided support if needed, using a health app such as the NHS-endorsed Squeezy App or consulting a pelvic health physiotherapist if symptoms persist. The Pelvic, Obstetric and Gynaecological Physiotherapy (POGP)directory can help you find qualified clinicians across NHS and private services.

Jennifer Good shares practical ways to support mental health, manage stress, and maintain emotional wellbeing during menopause:

• Practice mind-body techniques like deep breathing, meditation, or gentle stretching to help stabilise mood and reduce reactivity.
• Track mood and symptoms using a journal or menopause app to help identify patterns.
• Stay socially connected with friends, colleagues, or menopause support groups, as sharing experiences can normalise emotions and reduce stress.
• Use CBT techniques to manage thoughts, stress, and mood, with a menopause-trained therapist if needed.
• Set boundaries, delegate tasks, and schedule rest periods to reduce stress and protect mental wellbeing during hormonal changes.

Allianz’s international health insurance supports women to access high-quality care and guidance through every stage of life, including menopause. For expert wellbeing advice, practical tools and everyday health tips, explore the Allianz Wellness Hub.