Resources to support your menopause journey

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🌟 5 Tips for Managing Menopause at Work

1. Know your triggers and patterns

Keep a simple diary of symptoms (e.g. fatigue, hot flushes, brain fog) to spot patterns and work out what helps or makes them worse. This is an essential step in effective menopause management.

2. Communicate with your manager (if you feel comfortable)

Being open about what you’re experiencing can facilitate agreement on small adjustments—like flexible start times or breaks. This communication can be a vital part of finding menopause support in the workplace.

3. Take control of your environment

Simple changes—layered clothing, desk fans, keeping water nearby—can help you stay comfortable and focused, which is crucial during menopause.

4. Protect your energy

Use your most productive times of day for work that needs concentration, and build in short breaks to recharge. This strategy can significantly aid in effective menopause management.

5. Know your rights and support options

Many workplaces now have menopause policies, wellbeing resources, or coaching support—make use of them so you don’t feel alone. Seeking menopause support can make a significant difference in your work experience.

💬 Questions to Ask Your GP at a Menopause Appointment

Going to the doctor about menopause management can feel daunting. Preparing a few questions in advance helps you get the most from your appointment:

What stage of menopause am I in, and how can I tell?

Could my symptoms be linked to anything else that should be checked?

What treatment options are available to me (both HRT and non-HRT) for effective menopause support?

What are the risks and benefits of HRT for someone in my situation?

How long can I stay on HRT if I choose it?

Are there lifestyle changes (diet, exercise, sleep) that could make a difference in my menopause management?

If HRT isn’t suitable, what other alternatives are there for menopause support?

When should I book a follow-up, and what should I track in the meantime?

📖 Menopause Symptom Diary

A symptom diary is an essential tool for menopause management, helping you track changes, identify triggers, and provide your GP or coach with a clear picture of what’s happening. Here’s what to include:

Date & Time:

Record the day and time so you can see patterns over weeks and months.

Symptoms:

Note any physical, emotional, or cognitive symptoms, e.g., hot flushes, fatigue, brain fog, mood changes.

Severity:

Rate how strong or disruptive each symptom was on a scale of 1 (mild) to 5 (severe).

Possible Triggers:

Write down anything that might have contributed, like food, stress, exercise, lack of sleep, or environmental factors.

Relief Tried:

Note anything that helped ease your symptoms, such as hydration, cooling techniques, short breaks, exercise, supplements, or medications. This is a key part of menopause support.

Notes / Observations:

Add any other thoughts, reflections, or changes you notice. This helps you and your healthcare professional or coach see patterns and track progress.