Let's normalise menopause talk — because when we talk, share and listen, we change the conversation.

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“Menopause is a part of life, it’s time we talked about it”

it’s time we talked about menopause.

UNDERSTANDING MENOPAUSE

Understanding menopause

What everyone needs to know

Menopause generally happens between the ages 45 and 55. The average age of menopause in Australia is 51. Menopause is the point in time when a woman hasn't had a period for 12 consecutive months.

While this change usually happens naturally as hormone levels decline, it can also occur earlier because of surgery that removes the ovaries, or due to certain medical treatments such as chemotherapy.

There are three stages in this transition:

  • Perimenopause – the time leading up to menopause, when hormone levels fluctuate and many women begin to experience symptoms. This phase can last from one to 10 years.
  • Menopause – confirmed when a woman has gone 12 consecutive months without a period.
  • Post-menopause – the years after menopause, when symptoms may ease but the long-term effects of lower oestrogen, such as changes to bone and heart health, become more important.

Symptoms of menopause

Menopause is driven by changes in key hormones, leading to various symptoms, including:

  • Hot flushes
  • Mood swings
  • Night sweats
  • Vaginal dryness
  • Reduced libido
  • Sleep disturbances
  • Fatigue
  • Weight gain
  • Thinning hair
  • Brain fog
  • Dry skin
  • Aches and pains

There are ways to manage menopause, as well as menopause treatments. Talk to your doctor and see the section called “how to look after your health”.

WHY WE NEED TO TALK ABOUT MENOPAUSE

Why we need to talk about menopause

Menopause is a natural transition that all women experience, yet it remains shrouded in silence and stigma. This reluctance to discuss menopause not only results in myths and misunderstandings but also has far-reaching consequences for women's health and quality of life.

woman sitting alone

When menopause is treated as a taboo subject, it discourages open dialogue and education. Women may feel embarrassed or ashamed, leading them to suffer in silence rather than seek help. And when women do get medical help, they can get the wrong treatments. In fact, some healthcare professionals may not be fully informed about the latest menopause treatments and science, leaving women without the support they need.

By keeping menopause in the shadows, we contribute to a cycle of ignorance and isolation. It's time to break this cycle by bringing menopause into the light, where it can be openly discussed, better understood and appropriately managed. This is not just about supporting women; it's about creating a society that values health, empathy and inclusion for all.

HOW TO TALK ABOUT MENOPAUSE

How to talk about menopause

Starting open conversations about menopause is a crucial step in breaking the stigma and fostering understanding. Whether with your doctor, loved ones, or colleagues, these discussions can ensure you receive the support you need during this time.

woman talking to doctor

With your doctor

  • Prepare ahead: Make a list of symptoms, concerns and questions before your appointment to guide the conversation.
  • Be direct: Bring up menopause directly if your doctor doesn’t mention it. Start with, "I think I might be experiencing menopause symptoms, and I’d like to discuss it."
  • Ask for information: Request up-to-date information on menopause treatments and lifestyle changes. If unsatisfied with the response, consider seeking a second opinion or a women’s health specialist.

With family and friends

  • Start small: Share how you’re feeling, whether it's physical symptoms or emotional changes. You might say, "I’ve been experiencing some changes lately that I think are related to menopause, and I’d like to talk about it."
  • Educate gently: Share resources like articles or podcasts to help them understand menopause and what it means for you.
  • Encourage empathy: Let your loved ones know how they can support you, whether by listening, offering help or being patient during difficult moments.

In the workplace

  • Request a private meeting: Arrange a one-on-one meeting with your manager or human resources (where relevant) to discuss your needs, such as flexible hours or menopause leave.
  • Focus on facts: Use factual information to explain how menopause may affect your work. For example, "Menopause can bring challenges like fatigue or hot flushes, and having some flexibility in my schedule would help me manage these better."
  • Promote awareness: Advocate for policies that support all employees, such as menopause leave or sensitivity training. Talk about menopause with your colleagues to normalise the topic and create a more supportive environment.

By starting these conversations, you can help reduce the stigma surrounding menopause and build a network of understanding and support that makes it easier to navigate for everyone.

Looking after yourself in menopause

Looking after yourself in menopause

If you’re experiencing menopause symptoms, there are some lifestyle changes that can help:

  • Getting regular exercise for both physical and mental health
  • Eating a healthy diet, and keep intake of caffeine and alcohol low
  • Avoiding smoking
  • Reduce stress where possible
  • Talk to loved ones about what you’re going though
woman happy sunset

Get informed about menopause by checking out our resources section, and listening to the Thriving in Menopause podcast.

Ask your doctor about menopause treatments, such as menopausal hormone therapy, non-hormonal medicines and cognitive behavioural therapy.

It’s important to take care of your health and to see your doctor regularly as lower oestrogen levels and changes due to ageing can increase your risk of certain conditions, including heart disease, osteoporosis and breast cancer.

Menopause can also affect your emotional wellbeing. Many women find mindfulness, relaxation techniques or support groups helpful for managing stress and mood changes. Taking time for activities you enjoy and building strong social connections can make this stage of life feel more manageable.

Remember that menopause is a natural life stage, and everyone’s experience is different. By staying informed, looking after your body, and seeking the right support, you can continue to thrive and protect your long-term health.

Managing menopause at work

Managing menopause at work

Tips on managing menopause at work

Perimenopause can bring a mix of physical and emotional changes that may affect daily life. Common symptoms include hot flushes, brain fog, mood swings, disrupted sleep, fatigue, joint aches, and changes in concentration. At work, these can feel especially challenging — but with practical strategies, you can manage symptoms, protect your wellbeing, and continue to perform at your best.

  1. slow down – give yourself space to breathe

    Hormonal changes can affect focus, decision-making and memory. Before committing to new tasks, pause to assess your workload. Protect your energy by pacing yourself and setting realistic goals to avoid overwhelm.

  2. take short breaks to reset

    Brief pauses during the day can help clear your head and ease tension. Step outside for fresh air, stretch at your desk, or find a quiet corner to gather your thoughts. Even a few minutes can make a difference.

  3. reframe your thoughts – don’t assume the worst

    If you feel unsettled or anxious, try to pause before reacting. Acknowledge that symptoms like irritability or low mood can be influenced by hormones and focus on finding a constructive way forward.

  4. tune into your best hours – work smarter, not harder

    Identify your peak focus times and schedule your most demanding tasks during those windows. Save lighter, routine work for when your energy naturally dips.

  5. strive for “good enough” – perfection isn’t necessary

    If a task meets its purpose, it’s okay to let it go. Reducing pressure to be perfect can free up mental space and lower stress.

  6. manage physical comfort

    For hot flushes, wear light, breathable layers and keep a small fan or cooling cloth nearby. Staying well hydrated and avoiding overly hot drinks can also help. If joint aches or stiffness are an issue, gentle stretching at your desk can ease discomfort. 

  7. improve sleep quality where possible

    Fatigue can intensify other symptoms. Aim for a consistent bedtime, create a calming wind-down routine and limit caffeine later in the day.

  8. communicate your needs

    If you feel comfortable, speak with a manager or HR representative about adjustments — such as flexible hours, access to quiet spaces, or temperature control in your work area.

  9. stay connected

    Talking with trusted colleagues or friends who understand can make a difference. Sharing experiences often reduces feelings of isolation and helps you find practical solutions.

Perimenopause is a natural life stage, and understanding how it affects you can be empowering. With the right strategies, you can create a supportive work environment for yourself — and continue to thrive both personally and professionally. 

To help create more supportive workplaces, we’ve prepared a downloadable workplace menopause policy that you can share with your HR team. This document outlines practical ways organisations can foster an inclusive environment for women during this life stage and can be used as a template to design a policy that best suits your company and employees.

HELPFUL RESOURCES

Helpful Resources

Finding reliable information and support is crucial when navigating menopause. There is a lot of health misinformation out there. Here are some helpful and trustworthy resources to guide you:

  • Symptom checklist:
  • Find a doctor:
    • The Australian Menopause Society has a list of doctors who have a special interest in women’s health.
Doctors all touching hands

These resources are designed to empower you with knowledge, support and community as you navigate menopause. By educating yourself and those around you, you can help reduce the stigma and create a more understanding and supportive environment for all women.

WHY WE NEED TO TALK ABOUT MENOPAUSE

Why we need to talk about menopause

Menopause is a natural transition that all women experience, yet it remains shrouded in silence and stigma. This reluctance to discuss menopause not only results in myths and misunderstandings but also has far-reaching consequences for women's health and quality of life.

woman sitting alone

When menopause is treated as a taboo subject, it discourages open dialogue and education. Women may feel embarrassed or ashamed, leading them to suffer in silence rather than seek help. And when women do get medical help, they can get the wrong treatments. In fact, some healthcare professionals may not be fully informed about the latest menopause treatments and science, leaving women without the support they need.

By keeping menopause in the shadows, we contribute to a cycle of ignorance and isolation. It's time to break this cycle by bringing menopause into the light, where it can be openly discussed, better understood and appropriately managed. This is not just about supporting women; it's about creating a society that values health, empathy and inclusion for all.

UNDERSTANDING MENOPAUSE

Understanding menopause

What everyone needs to know

Menopause generally happens between the ages 45 and 55. The average age of menopause in Australia is 51. Menopause is the point in time when a woman hasn't had a period for 12 consecutive months. The time leading up to menopause is known as perimenopause, when many women start to experience symptoms. This phase can last from one to 10 years.

menopause scrabble tiles

Symptoms of menopause

Menopause is driven by changes in key hormones, leading to various symptoms, including:

  • Hot flushes
  • Mood swings
  • Night sweats
  • Vaginal dryness
  • Reduced libido
  • Sleep disturbances
  • Fatigue
  • Weight gain
  • Thinning hair
  • Brain fog
  • Dry skin
  • Aches and pains

There are ways to manage menopause, as well as menopause treatments. Talk to your doctor and see the section called “how to look after your health”.

LOOKING AFTER YOUR HEALTH

How to look after your health

If you’re experiencing menopause symptoms, there are some lifestyle changes that can help:

  • Getting regular exercise for both physical and mental health
  • Eating a healthy diet, and keep intake of caffeine and alcohol low
  • Avoiding smoking
  • Reduce stress where possible
  • Talk to loved ones about what you’re going though
woman happy sunset

Get informed about menopause by checking out our resources section, and listening to the Thriving in Menopause podcast.

Ask your doctor about menopause treatments, such as menopausal hormone therapy, non-hormonal medicines and cognitive behavioural therapy.

It’s important to take care of your health and to see your doctor regularly as lower oestrogen levels and changes due to ageing can increase your risk of certain conditions, including heart disease, osteoporosis and breast cancer.

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