It’s hugely encouraging to see menopause finally coming out of the shadows and into workplace conversations. As a nutritionist who’s worked with midlife women for over 15 years, I’ve seen a real shift: more awareness, more policies, and – importantly – more empathy.
Hats off to those organisations taking it seriously. Supporting your midlife female workforce isn’t just compassionate, it’s smart business. You retain skills, institutional knowledge, and steady leadership.
Tokenism creeping into menopause?
But while we’ve made progress, we’re not quite there yet. In some cases, a sense of tokenism has crept in. A menopause policy gets written. A few desk fans are ordered. Job done.
Except it’s not.
Hot flushes are real – and disruptive – but they’re just one of over 34 recognised symptoms. Many others are less visible but can still seriously affect a woman’s wellbeing, performance, and confidence at work. If you want to go beyond the basics and truly support your colleagues through midlife, nutrition and workplace culture have a huge part to play.
Here are some of the lesser-known but very real challenges that can affect women’s wellbeing and performance at work – and what you could do to help….
1. Cold sweats (not just hot flushes)
Temperature regulation in perimenopause is unpredictable. Some women are flushed and overheated. Others experience chills or cold sweats, especially in centrally controlled or over-air-conditioned offices.
Blood sugar dips can sometimes contribute to temperature dysregulation, so steadying energy levels through meals rich in protein and complex carbs may help reduce fluctuations.
Workplace tip: Offer flexible dress codes and, where possible, allow control over room temperature. A blanket in a meeting room might seem odd, until you understand the biology behind it.
2. Meeting menus that work with, not against, hormones
Sugar, refined carbohydrate and caffeine are common triggers for hot flushes and can worsen energy dips and mood swings. Yet most work meetings are fuelled by pastries, biscuits, tea and coffee.
Small swaps can go a long way:
- Protein-based options like frittatas, hummus with carrots or cherry tomatoes, raw almonds or walnuts will support stamina and feed the brain
- Wholemeal bread sandwiches for steady energy
- Natural yoghurt pots with seeds and berries
- Herbal teas and decaf alternatives
These changes don’t just support hormonal balance, they also promote focus, mood stability and long-lasting energy for everyone, not just those going through menopause.
3. Fatigue and burnout
This is one of the most pervasive issues for the midlife women I work with, and one of the most misunderstood. Nutritional shortfalls (like low iron, B12, or protein), poor sleep, and non-stop schedules create the perfect storm.
I wrote The Happy Menopause Guide to Energy: Nutrition to Rejuvenate Your Brain and Body to tackle this very issue. Fatigue doesn’t just affect wellbeing; it undermines productivity, performance and morale.
Workplace considerations:
- Are people skipping lunch and running on empty?
- Is there subtle pressure to “power through” instead of resting and refuelling?
- Do leaders model healthy boundaries?
Culture counts. A tired team is not a thriving team.
4. Joint pain and stiffness
Often overlooked, but surprisingly common. Long periods of sitting, lack of movement, and pro-inflammatory diets can all contribute.
Simple strategies:
- Encourage regular movement: walking meetings, stretch breaks, standing desks
- Reduce ultra-processed and sugary food in workplace catering, snack tables and vending machines
- Anti-inflammatory nutrients can ease stiff and painful joints e.g. oily fish, flaxseed and walnuts for omega-3s, a rainbow of different-coloured vegetables for antioxidants, and dark-green leafy vegetables (e.g. watercress, spinach, kale, broccoli) to promote magnesium levels
5. Anxiety and loss of confidence
Even high-performing, senior women can unexpectedly experience mood swings, brain fog, or a sudden dip in confidence. It can be frightening and embarrassing.
Low magnesium and B-vitamin status can exacerbate anxiety, so a nutrient-dense diet supports emotional resilience as much as mental stamina.
Manager tip:
- Don’t assume someone wants to lead that big presentation because they always have. Check in and see what their preference is
- Promote psychological safety, flexibility and genuine wellbeing options, not just token perks. Are your team aware of the pathways for confidential support if they’re struggling?
6. Flooding and period chaos
Menopause doesn’t mean your periods just stop. For many, they become heavier, longer and more frequent.
“Flooding” can make long meetings or lack of access to toilets incredibly stressful, if a woman is taken by surprise by sudden bleeding.
Kind, simple solutions:
- Build breaks into long meetings or work shifts as a matter of course, so no one feels singled out
- Provide free sanitary products in toilets (or an honesty-style replacement system i.e. use one, replace one)
7. Sleep disruption
Poor sleep is almost universal during perimenopause, and it hits productivity hard.
Flexible working hours, supportive line managers, and a culture that doesn’t prize early login times can make all the difference.
Foods rich in magnesium – like almonds, dark green leafy vegetables and brown rice – can support better sleep. Reducing caffeine in the afternoon is key, because it has a significant impact on sleep.
Small gestures like a wellness pack with magnesium bath salts, herbal teas or sleep tips can go a long way in showing care and understanding. It will reap dividends in terms of staff commitment, motivation and loyalty to the organisation.
Tokenism doesn’t change lives, but real support does.
When we understand the full spectrum of menopause symptoms, and how things like nutrition and workplace culture influence them, we’re better equipped to lead, support and retain a thriving workforce.
Through my workplace workshops on menopause and midlife nutrition, I’ve seen how small, strategic changes can have a big impact on energy, confidence, and retention. Is your organisation is ready to move beyond the basics?
About the author
Jackie Lynch is the author of The Happy Menopause Guide to Energy: Nutrition to Rejuvenate Your Brain and Body and The Happy Menopause: Smart Nutrition to Help You Flourish.
www.well-well-well.co.uk
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