Calling all Executive Women…Menopause that tricky part of life you want to ignore and not talk about. It’s the sneaky whispers in your head that tell you no one can know. You’d rather take it to your grave than let anyone who works with or for you find out you’re in this stage of life and experiencing it.
It’s such a strange dichotomy of the world you live in – both the one in your “thoughts” and the “actual” one you experience front and center in your face every day – each of those has a “not real” and a “real” component.
But why do you feel this way? You are a woman, and this is a natural stage of life. Albeit it can be confusing and have its challenges but nonetheless normal. It may require you to develop new habits and skills but it’s nothing to be embarrassed about. However, so many are hiding it like a “Scarlet Letter” of shame. This can be harmful to you and your health in ways you didn’t expect.
Here’s the truth of it…
Women currently represent more than 51% of the workplace and with 35% sitting in some of the highest paying positions. Now more than ever, the need to have this dialogue is critical.
So, what is Menopause exactly?
Menopause is when your MENSTRUAL cycle PAUSES for good. It’s not a disease to be treated, but rather a normal stage of life. Menopause “officially” starts 12-months after your last period. That happens on AVERAGE, around the age of 51. We can however see it as early as 35 and as late as early 60s.
This change doesn’t happen overnight, though. There are usually several years of the menopausal transition, known as “Perimenopause.” Perimenopause often starts in the early to mid-40s. This is when you may start feeling and seeing symptoms like:
Weight gain—especially around the midsection
Hot flashes and night sweats
Difficulty sleeping
Sweet Cravings
Moodiness
Brain Fog
Differences in digestive patterns
Vertigo
Impatience/Irritability
Elevated Pressure/Cholesterol/Sugar
Low Libido
Joint Pain
Once Perimenopause finishes and Menopause officially begins, the risks for Heart Disease and Osteoporosis will rise and is a very REAL aspect that can’t be ignored.
Why does this even happen? Some of the reasons behind all these changes include your changing hormones, metabolism, stress levels, overall lifestyle and body composition.
Because your body goes through all these changes, your needs with respect to stress management, mental well-being, exercise style and frequency, along with nutritional needs will change and it’s important to acknowledge this and adjust.
Why is this so challenging in the workplace….
As stated earlier, 51% of the professional workforce are women. There are also over 57 million women in the US aged 45 and older, with more than half of those in the Peri and Post Menopause age range. Of the 35% of women in those higher-level Executive roles shared above, more than 20% are in this transitioning stage of life.
That’s even more of a reason to pay close attention to Peri and Post Menopause with the sheer volume of women who are managing this stage while being at the height of their career.
Here are just a few of the most common reasons why navigating menopause in the workplace can present challenges for Executive women:
Symptoms Impacting Performance: Menopausal symptoms like hot flashes, fatigue, and mood swings can affect concentration, productivity, and decision-making abilities, impacting their performance at work. some text
You’re at the top of the pyramid and the fear of others thinking you’re not capable or being perceived as weak by male counterparts is so paralyzing in your mind that you do everything possible to conceal and push forward no matter what.
Stigma and Misunderstanding: Menopause is often stigmatized or misunderstood, leading to discomfort in discussing symptoms or seeking accommodations. This can create a barrier to receiving appropriate support.some text
You are so used to being the best and at the top of your game. Showing vulnerability and risking being misunderstood is often too much to bear so you don’t share any struggles putting yourself at risk.
Career Growth and Visibility: Some women may fear that discussing menopause openly could impact their career progression or how they are perceived as leaders, potentially affecting opportunities for advancement.some text
You’ve worked so hard to be where you are. You work with male counterparts who are dealing with none of what you are. While you’re in these higher-level positions, you more times than not still hold very traditional female roles at home – caretaker, parent, spouse, partner, elder sibling, financially responsible for multiple households and much more. The stress is immense!
Workplace Culture and Environment: If the workplace culture lacks awareness or policies around menopause, Executive women may feel unsupported or uncertain about how to manage their symptoms effectively while maintaining professionalism.some text
Who do you turn to? You are at the top and struggle with who can be your sounding board and resource in the workplace. Are you talking to the CEO? That might be you. Is it the VP of HR? Oh, wait that might be you. Is it the VP of Ops? Nope, that’s your colleague. The isolation can have you feeling like no one understands so you just deal with it.
Balancing Work Demands with Self-Care: Executives often face high-pressure demands, making it challenging to prioritize self-care strategies that can alleviate menopausal symptoms, such as breaks for rest or managing stress effectively.some text
I find this to be one of the most difficult aspects. Not taking the time to care for self to be perceived as being available and putting in the work. Guess what though you already did and do! You wait too long for a day off or until you take vacation, meanwhile health concerns are creeping!
Addressing these issues involves fostering a supportive workplace culture, having educated colleagues about Menopause, and implementing policies or having CONSULTATIVE resources to help organizations accommodate the needs of women experiencing this transition.
According to the Lancet Commission on Dementia Prevention, Intervention, and Care, it’s estimated that around 40% of dementia cases might be attributable to modifiable risk factors. It’s important to also note that 2/3 of all cases of Alzheimer’s diagnosis are women.
Here are some expert tips to help you navigate the professional workplace and how to keep you performing and living at your best.
Cut down on spicy foods, caffeine, and sugar - If hot flashes bother you, consider avoiding common triggers like spicy foods and caffeine especially prior to in-person meetings and presentations or board meetings. When it comes to sugar, the simplest way to cut down is to replace sugar-sweetened drinks with water or herbal tea. Also, instead of trying to cut out all sugar, if desserts are your thing, try eating smaller portions or even half-sized desserts.
Temperature Control – have the temperature lowered for all in-person meetings and bring a jacket or a cardigan layer that can easily be added or removed
Food in General – focus on a moderate to high protein diet (regardless of meat or no meat), lower to moderately low carbohydrate intake with the carbs being eaten around high activity output like post your workout sessions, and a moderate fat intake. Along with being consistent with meals and meal timing. Give some thought to incorporating more whole foods into your food routine and take in less processed foods with larger quantities of vegetables and fruits coinciding with your needs. This will help to keep your fiber high enough, your digestion working better, you having the energy you need and enough protein to capitalize on strength and bone health.
Drink enough fluids - As you age, you may slowly lose your sense of thirst. This means you can become less hydrated without even noticing it, through no fault of your own. Plus, some key menopausal symptoms may be improved simply by drinking more fluids. If hot flashes, night sweats, vaginal dryness, or bladder infections are affecting you, try drinking closer to ½ your body weight in oz of fluids per day to help hydrate you. Ideally, that drink is water or herbal tea.
Avoid alcohol - Alcohol can worsen hot flashes and make it harder to stay asleep. It can also increase your risk of getting or worsening many health conditions. Not to mention it can make you forgetful.
Improve your Sleep Hygiene and Routine – the impact of poor sleep is more critical than you know. It’s not just about the number of hours you are in your bed but how long can you stay asleep without waking up. Let’s cut off the work, close the computer, shut off the TV and flip the cell phone over. This starts with having a “wind-down” routine that considers the time you want to be in the bed and how long it takes to go through your process to get there.
Strength Training Routine – make no exceptions here! Get a strength training routine you can do consistently. That might be body weight exercises at first and transition to things like weight training (free weights, cables/nautilus, kettlebells, etc.), Pilates, or Acro Yoga. Start with 3 times per week and go from there.
Increase Your Daily Activity – with so many of you working from home, conference calls, meetings, etc., you can find yourself sitting just about the entire day. Work on getting more steps in your day. The average American is getting less than 3000 steps per day which is leading to increased levels of Obesity, Diabetes, Cardiovascular Disease and Sarcopenia at younger ages. You want this to look more like 8000 steps per day that are not a part of your training session. This can be done with more steady state cardiovascular activity like: walking, cycling (outside or stationery bike), stair climber, elliptical, zumba, dancing, step class, etc.
Stress Management – who can you talk to? You need to have an outlet who you trust that helps you create solutions to managing your triggers and the emotion that comes with being at the top. This can also be a trusted Therapist or Psychologist. This may also be meditation, journaling, stretching, yoga or swimming – do what works for you but you do need a plan.
Recovery Methods – you’re using your body and mind so much that recovery is necessary. Get a regular routine and incorporate things like: stretching, yoga, basic walking, red-light therapy, cryotherapy, cold plunge, massage, etc.
Don’t be Afraid to Share This Stage of Life at Work – the more you hide who you are, it takes a little bit from you each time. Being your authentic self isn’t just in your ideologies, leadership and personality. It’s knowing that you are human and every woman alive or any person with female parts will experience this. Free yourself from the burden you feel and allow others in.
In summary for you to be and continue to perform at your best, don’t be afraid to make adjustments that are right for you to thrive!
I’m Coach Netra and here’s to “Thriving Through the Change!”
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References
American College of Obstetricians and Gynecologists. (2018, December). The Menopause Years. Retrieved from
NIH National Institute of Diabetes and Digestive and Kidney Diseases. (2017, March). Treatment for Bladder Infection (Urinary Tract Infection—UTI) in Adults. Retrieved from
NIH National Center for Complementary and Integrative Health Clinical Digest. (2016, February). Menopausal Symptoms and Complementary Health Practices:
