Navigating Menopause in the Workplace: Thriving Through the Journey

As we kick off 2025, more and more professional women are looking for ways to manage menopause symptoms while staying on top of their careers. If you’re one of them, you’re not alone. Menopause can feel like a frustrating uphill battle! However, with the right tools and mindset, you can not only survive but thrive through this journey.

Let’s face it - the stats are eye-opening. Nearly 70% of women gain around 1.5 pounds each year post-menopause and about 50% experience symptoms that disrupt their work life. That’s a lot to juggle when you’re already balancing a demanding career. But here’s the good news: with a few key strategies, you can take back control and keep your career momentum going.

The Impact of Menopause on Professional Life

Menopause doesn’t just affect your body; it can shake your confidence and focus, too. In fact, 76% of women report feeling unsupported at work when it comes to managing menopausal symptoms. That lack of understanding and accommodation can make it harder to show up as your best self.

Some of the most common struggles include:

• Trouble concentrating
• Constant tiredness
• Memory lapses
• Feeling low or even depressed
• A noticeable dip in confidence

Sound familiar? If so, it’s time to flip the script and explore ways to manage these challenges.

Strategies for Managing Menopause Symptoms

1. Try Intermittent Fasting (IF)

Intermittent fasting is a game-changer for many women in menopause. It’s not about deprivation - it’s about timing. Here’s why it works:

• It can support weight loss (some women lose 1%-8% of their body weight).
• It helps improve insulin sensitivity.
• It balances hormones and manages cortisol levels (your stress hormone).

Coach’s Tip: Start small. Try a 12-hour fasting window, like 8 PM to 8 AM, and see how you feel. Once you’re comfortable, you can gradually extend the fasting period.

2. Explore Workplace Accommodations

Many companies are slowly catching up to the idea that menopause deserves attention. If you’re struggling, consider talking to your employer’s HR department about options like:

• Flexible work hours or remote work opportunities
• Setting up employee support groups
• Appointing a menopause champion (someone who advocates for workplace awareness)
• Physical comforts like fans or temperature-controlled spaces

You deserve to work in an environment that supports your well-being.

3. Embrace Holistic Lifestyle Changes

Small daily habits can make a big difference. Here are a few to consider:

• Practice stress management techniques like deep breathing or meditation.
• Make time for regular exercise - even a 20-minute walk can help.
• Prioritize meal prep – a few hours on the weekend to prepare healthy lunches, snacks, and dinner ingredients can significantly help ensure a healthy diet throughout the week. This will, in turn, help reduce menopause symptoms.   

The Role of Health Coaching

Sometimes, you need a little extra guidance, and that’s where health coaching comes in. A good coach can help you:

• Develop personalized strategies for managing your symptoms
• Create a plan for stress reduction, diet, and supplements
• Stay accountable and feel empowered to make lasting changes

Think of a health coach as your partner in this journey—someone who’s in your corner every step of the way.  Want to learn more? Sign up for a FREE discovery call HERE, and let’s chat about how I can help.

Looking to Menopause as a Time of Renewal

Here’s the silver lining: menopause doesn’t have to hold you back. In fact, for many women, it’s a time of renewal. With kids leaving home, hitting your stride in your career, and the freedom to explore new hobbies and passions, this phase can be incredibly rewarding.

 By addressing your symptoms head-on and seeking the support you need, you can turn this challenging stage into an opportunity for personal and professional growth.

Remember, you’re not alone in this. You can navigate menopause with confidence and continue thriving in your career and your life. You’ve got this!