Menopause and professional life: how to manage symptoms and continue to thrive at work
(5-minute read)
Written by: Dr. Luísa Santos
Imagine this scenario: you're in an important meeting. It's time to present an idea or answer a question. Suddenly, you feel an intense heat rising through your chest and back. Your face flushes, your heart races, and your mind seems to go blank for a moment.
This type of episode can be uncomfortable and embarrassing, especially in professional contexts. For many women, experiences like these become more frequent during perimenopause, a natural stage of life that can bring physical, emotional, and cognitive changes. Although not all women experience symptoms in the same way, it is common for challenges to arise that can affect professional daily life.
The good news is that understanding what is happening in your body can help you develop strategies to continue working with confidence, energy, and clarity.
Why menopause can affect work performance
Menopause marks the end of a woman's reproductive cycle and is diagnosed after 12 consecutive months without menstruation. However, many of the symptoms begin years earlier, during the so-called perimenopause, a period when hormone levels begin to fluctuate.
These changes can influence several bodily systems, including:
- body temperature regulation
- sleep quality
- cognitive function
- mood and stress response
-
energy metabolism
As a result, some women may experience symptoms that temporarily interfere with professional performance. Among the most frequently described are:
- hot flashes and night sweats
- fatigue and low energy
- difficulty concentrating
- memory lapses
- mood swings
-
increased stress sensitivity
When these symptoms combine with demanding professional environments, they can generate feelings of insecurity or frustration.
📌 Did you know?
International studies show that a significant proportion of women report that menopausal symptoms affect their work experience, including productivity, concentration, and emotional well-being.
The impact of sleep and energy
One of the factors that most influences professional performance during menopause is sleep quality. Night hot flashes can cause frequent awakenings, making restful sleep difficult.
When sleep is insufficient, consequences such as:
- difficulty concentrating
- increased irritability
- reduced stress tolerance
-
persistent fatigue
This cycle can affect how women feel at work and their ability to deal with daily challenges.
The so-called "brain fog"
Some women describe a sensation informally known as “brain fog”. This expression refers to mild cognitive changes, such as:
- difficulty recalling words
- memory lapses
- slower reasoning speed
- difficulty maintaining concentration for long periods
These changes are usually temporary and can be associated with various factors, including hormonal changes, sleep deprivation, and stress.
📌 Myth vs. Truth
Myth: memory problems during menopause mean permanent cognitive decline.
Truth: in most cases, cognitive changes associated with menopause are temporary and reversible.
Strategies for dealing with symptoms in the workplace
While not all circumstances can be controlled, some strategies can help reduce the impact of menopausal symptoms at work.
1. Adjust your clothing
Wearing clothes in layers can make it easier to adapt to temperature changes during a hot flash. Light, breathable fabrics can also help improve comfort throughout the day.
2. Stay well hydrated
Drinking water regularly can help regulate body temperature and improve overall well-being. Adequate hydration also contributes to cognitive function and maintaining energy.
3. Take regular breaks
Short breaks throughout the day can help reduce mental fatigue. Some useful strategies include:
- quick stretches
- breathing exercises
-
brief moments of relaxation
These breaks can improve concentration and reduce stress.
4. Engage in physical activity
Regular physical exercise is associated with multiple benefits during menopause, including:
- mood improvement
- stress reduction
- increased energy
-
improved sleep quality
Even simple activities like daily walking can have a positive impact.
5. Prioritize sleep
Creating a consistent sleep routine can help reduce fatigue and improve work performance. Some recommendations include:
- maintaining regular bedtimes and wake-up times
- reducing screen exposure before bed
-
creating a comfortable resting environment
📌 Did you know?
Sleeping between 7 and 8 hours a night is associated with better cognitive performance, greater emotional stability, and improved stress management ability.
The role of social support
Talking to trusted people can be an important resource during this phase. Some women choose to share their experience with:
- close colleagues
- family members
- friends
-
healthcare professionals
This type of support can help reduce isolation and facilitate the management of challenges associated with menopause.
An opportunity for professional growth
Despite the challenges, menopause can also represent a time of maturity, clarity, and redefinition of priorities. Many women report that this phase brings:
- greater self-awareness
- increased confidence in their abilities
- desire to explore new projects
-
desire to contribute more meaningfully
Some women use this period to:
- start new professional projects
- take on leadership positions
- develop mentoring activities
-
redefine career goals
📌 Myth vs. Truth
Myth: menopause represents a decline in professional ability.
Truth: many women find in this phase new strategic clarity and reinforce their leadership role at work.
How the pharmacy can help
The pharmacy can play an important role in supporting women during menopause.
The pharmacist can help:
- clarify doubts about menopausal symptoms
- guide on strategies to improve well-being
-
advise on products that may help alleviate some symptoms
Depending on the individual situation, the following may be considered:
- vaginal moisturizers
- nutritional supplements
- products to improve sleep
*The author of the article has no affiliation with specific products recommended here. The specific product recommendations are additions from the Farmácia 24 team and are their sole responsibility.
Whenever necessary, the pharmacist can also refer for medical evaluation.
Conclusion: menopause does not define your professional ability
Menopause is a natural phase of life and does not need to be seen as an obstacle to professional achievement. While it can bring temporary challenges, understanding what is happening in your body and adopting appropriate strategies can make a big difference. Many women find that this phase also brings new opportunities:
- greater self-awareness
- redefinition of priorities
- professional growth
-
more conscious leadership
Menopause is not the end of a journey. For many women, it is simply the beginning of a new chapter. If menopausal symptoms are affecting your well-being or work performance, seek advice from a healthcare professional.
A special thank you to our guest expert
With this article, we conclude our 5-week series dedicated to women's health and menopause. We want to express our deep gratitude to Dr. Luísa Santos, from @menopausa.reinventada, for her generosity in sharing her scientific knowledge and her empathetic vision of this stage of life.
At Farmácia 24, our mission goes beyond providing the best health and beauty products. We want to be an active partner in your well-being, bringing valuable information that helps you make more conscious and informed decisions.
We hope this series of guides has been useful for your daily life, whether in stress management, nutrition, or your professional journey.
Did you enjoy this series? Tell us in the comments what topics you would like to see covered by experts in the future. Your opinion helps us choose our next guests!
References :
1 - North American Menopause Society. The 2022 hormone therapy position statement of The North American Menopause Society. Menopause. 2022;29(7):767-794. doi:10.1097/GME.0000000000002028;
2 - British Menopause Society. Menopause and the workplace guidance: What to consider. 2023. https://thebms.org.uk/wp-content/uploads/2025/12/07-NEW-BMS-TfC-Menopause-and-the-workplace-JULY2025-B.pdf
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