Considering that menopause is a stage of life that affects half the population, we don’t talk much about it—especially in the workplace.
The symptoms of menopause are different for each person, but like any health issue, it affects women’s careers as well as their personal lives.
According to the Menopause Foundation of Canada, there are more than 2 million working women in Canada between the ages of 45 and 55. Unmanaged symptoms of menopause cost companies an estimated $237 million in lost productivity and cost women over $3 billion in lost income each year. Menopause may even be a factor in the relative lack of women in senior leadership roles.
In the past, silence around menopause was the norm. But as more women speak up about their experiences, companies are beginning to recognize that supporting women through menopause has a major impact on employee well-being, workplace productivity, and turnover.
Understanding menopause
Perimenopause, the transition leading up to menopause, usually begins in the 40s and can last anywhere from 2 to 10 years. It’s a time marked by hormonal changes that can affect both your physical and mental health. Common symptoms include hot flashes, trouble sleeping, mood swings, and anxiety. Symptoms can vary in intensity and duration from woman to woman.
For about 75% of women, these symptoms interfere with their daily lives. For many, they negatively affect job performance. But knowing what to expect—and how to manage it—can make a big difference in how easily you can navigate this stage while maintaining your professional momentum.
Why menopause matters in the workplace
Physical challenges
You may already know firsthand that menopause symptoms like hot flashes and sleep disturbances can interfere with your workday. These physical changes may be hard to manage, particularly in a high-pressure or client-facing work environment. For example:
- Sudden sweating or flushing caused by hot flashes can make it hard to concentrate or embarrassing to interact with clients or colleagues.
- Fatigue or headaches may lead to lower productivity or missed work.
- Urgent or frequent bathroom breaks may disrupt workflow or interrupt meetings.
- Changes in heart health and bone density may affect the ability to do physical tasks.
Mental and emotional challenges
Menopause can also affect cognitive function and emotional well-being. For example:
- Brain fog can make it harder to concentrate or remember important information.
- Mood swings may strain relationships with colleagues or make teamwork more difficult.
- Anxiety and lower self-confidence may discourage women from taking on projects or pursuing leadership opportunities.
Stigma and silence
Despite a shift to more open conversation, menopause is still a taboo topic in many of workplaces. Some women fear assumptions about their age or being labelled as “past their prime.” Others believe that because this is a natural part of life, they just need to tough it out and deal with it. Many hide their symptoms and avoid asking for support.
Strategies for managing menopause at work
Whether you’re experiencing symptoms now or preparing for the future, here are some steps you can to take control of your health and career.
Know what to expect
Understanding menopause and its symptoms is the first step. Many women enter this stage without fully realizing what’s happening to them, which can make it harder to deal with.
Educate yourself about the different possible effects. Look into your options for managing them—whether it’s hormone therapy, lifestyle changes, or other treatments. Seek medical advice if you need it. Being informed helps you take control, rather than feeling sidelined by symptoms.
Take advantage of flexible work arrangements
If your symptoms are affecting your work performance, find out about flexible working arrangements. Many companies offer policies that allow for different hours, temporarily modified duties, or remote work. These can be a lifeline if you're dealing with fatigue or mood changes. Approach your human resources department or supervisor to discuss how these options can help you stay productive.
Adjust your workspace
Sometimes, small adjustments to your physical environment can make a big difference. If you’re having hot flashes, ask for a fan or better control over the room temperature. If you need frequent bathroom breaks, ask about sitting somewhere with easier access. Creating a workspace that accommodates your needs can help you stay focused and reduce stress.
Find a support network
Connecting with others who understand what you’re going through can be incredibly empowering. Look for peer networks, both within your organization and outside of it, that offer support and shared experiences. If your workplace doesn’t have a menopause support group, consider starting the conversation—many women are likely experiencing similar challenges and would benefit from a safe space to discuss them.
Advocate for yourself
Having an open conversation with your manager or human resources about what you’re going through can help reduce stigma and pave the way for accommodations that support both your well-being and productivity. By framing the conversation around how specific changes could help your performance, you can keep the focus on professional success rather personal challenges.
Menopause-friendly workplaces benefit everyone
Supporting women through perimenopause and menopause isn’t just about making the workplace more comfortable—it’s about creating an environment where all employees can thrive.
As you navigate this phase, you may also be able to advocate for workplace policies and practices that benefit everyone:
- Broader health benefits—if your company’s benefits package doesn’t cover menopause-related treatments, ask about it. Comprehensive coverage should include support for hormone therapy, counselling, and other relevant treatments.
- Flexible work arrangements—whether it’s remote work, flexible hours, or the ability to modify your workload during particularly challenging times, flexible work arrangements can help maintain your health and productivity.
- Environmental adjustments—you might suggest improvements such as better temperature control, quiet spaces for breaks, free period products in bathrooms, or uniforms made from breathable fabrics that can be layered.
Take control of your career—and your health
Menopause doesn’t have to stand in the way of your career. As more women speak up, we can break down the stigma and encourage workplaces to better support employees at every phase of their careers.