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At the top of most people’s list of menopause symptoms are the dreaded hot flushes. These are one of the most uncomfortable and embarrassing symptoms and can strike seemingly at random.Ìý

Hot flushes are thought to be caused by sudden surges of oestrogen released from your ovary. You may experience these as a sensation of intense heat which spreads from your chest upwards. You are also likely to feel sweaty and may have palpitations when they happen.Ìý

Hot flushes can be distracting and embarrassing at work. You may find that you need to stop what you are doing and take a break - not ideal if you are talking to a client or halfway through surgery!Ìý

There are a few things that you can do to make your life easier.ÌýÌý

1. Ensure that your workspace is cool and well-ventilated. If this isn’t possible, think about investing in a portable fan for when you have a ‘tropical moment’.ÌýÌý
2. Healthy habits can help too. Cutting down on caffeine, nicotine, alcohol and spicy foods can make a difference.ÌýÌý
3. Identify your triggers. Triggers can be different for everyone, so you may find it helpful to keep a log of your hot flushes to determine what causes yours.Ìý
4. Consider medication. If all of this fails, medications can help. Hormone replacement therapy (HRT) is a very effective treatment for hot flushes and is suitable for most people. Other non-hormonal treatments are also available. Speak to your doctor to find out your options.Ìý

Menopause and tiredness go hand in hand for many reasons. Hormonal changes can wreak havoc on your night-time sleep and make you feel generally drained.Ìý

Feeling constantly exhausted isn’t great for your work life, especially if your days are busy and your job is high-pressured.ÌýÌý

There are different techniques you can use to manage your energy throughout the day.ÌýÌý

• Look for low-GI foods to give you a sustained release of energy and avoid sugar crashesÌý
• Use caffeine cautiously to avoid slumps when its effects wear offÌý
• Stay active and take appropriate rest when necessary - think proper lunch breaks and coffee-break walks!Ìý

Getting a good night’s sleep can also set you up for a good day, but this can be easier said than done during menopause! If you’ve tried all the basics, try the sleep plan on the Stella app. ÂÜÀòÊÓƵ members can do a three-month trial for free. Claim now via 'my discounts' in the .

If you’re still struggling, HRT might be a useful addition. HRT can help improve night-time sleep and fatigue around the time of menopause. Speak to your doctor to find out your options.Ìý

Are you forgetting your passwords, losing your keys, and taking extra time to make simple decisions? You’re not alone. Brain fog is a common menopause symptom and one which can make your work life especially difficult.Ìý

Brain fog is believed to be partly due to reduced estrogen levels impacting the brain, but it can also be influenced by tiredness, lack of sleep, and physical discomfort.ÌýÌý

While there is no definitive way to tackle brain fog, adopting a generally healthy lifestyle with a nutritious diet and regular exercise can help. Avoid and try to get good quality rest when possible.ÌýÌý

There are a few things you can do to make your life easier at work:Ìý

1. If you notice that you’re struggling with any particular task, think about ways to make it easier for yourself. Could you print out cheat sheets with medication dosages? Keep a list of passwords (a common stumbling block) securely on your phone or a password manager.Ìý
2. Consider the specific times of the day when your brain fog is worse. If you find that you struggle to focus in the afternoon, could you rearrange your schedule to help?Ìý
3. HRT may also be helpful, although the evidence is more mixed. Speak to your doctor to find out your options.Ìý

Work can be challenging if you feel permanently uncomfortable or need to run to the loo every five minutes. Your concentration is also affected as you constantly need to interrupt what you’re doing to go to the bathroom.Ìý

Low levels of oestrogen during and after menopause cause the genitourinary syndrome of menopause (GSM). You may also hear this called vaginal atrophy or atrophic vaginitis.ÌýÌý

In premenopausal life, oestrogen keeps genitourinary tissues including the vulva, vagina, perineum and some parts of the urethra plump and healthy. After menopause, low oestrogen leads to symptoms including:Ìý

• Vaginal pain including burning, stinging and itchingÌý
• DischargeÌý
• Urinary frequency and urgencyÌý
• Repeated UTIsÌý
• Difficult or impossible sexÌýÌý

Unlike other menopause symptoms, these can be lifelong and last many decades without treatment.ÌýÌý

Although embarrassing to talk about, most women experience some genitourinary changes after menopause and have symptoms bad enough to be classed as GSM (Sarmento, 2021).Ìý

Thankfully, there are safe and effective treatments. HRT works well for GSM in most cases and can be taken either systemically or topically. Topical HRT in the form of a gel, pessary or cream has the advantage that systemic uptake is very low, making this treatment suitable for the vast majority. Find out more about the available.ÌýÌý

It’s not all in your head! Aches and pains really do get worse around menopause. This is again thought to be due to a combination of factors.Ìý

Low oestrogen affects the way we experience pain, as well as causing changes to the bones, joints and muscles themselves.ÌýÌýÌý

If you are particularly active or there are strenuous elements to your job, you may notice that are now getting in the way.ÌýÌý

See what works for you. Do you need to add more exercise into your routine, or cut back? Would a lower-impact version work better? At work, would a different office chair or more comfortable shoes help?Ìý

HRT can help with aches and pains too, although it’s important to ensure that there is no other cause for your pain. Speak to your doctor to find out your best options.Ìý

It’s easy to dismiss symptoms, especially if you have a busy life and precious little free time. However, it’s important to check in with your doctor if any of your symptoms are new or don’t go away after a few weeks. Any severe or worrying symptoms should be seen sooner.Ìý

The symptoms mentioned above are common in menopause but can be caused by other medical conditions. Your doctor will be able to help you ensure that you have the right diagnosis, and provide treatment if needed.Ìý

You don’t need to live with menopause symptoms if they are affecting your work and life to an unacceptable degree. While it pays to be informed about the , it’s also important to be kind to yourself and seek help when needed.Ìý