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What is Menopause?

Menopause is an inclusive subject: 
People of diverse gender expressions and identities experience menopause, and although we may use the terms ‘women’ ‘female’ ‘her’ when quoting specific research or or guidance, these webpages and all documents is focused on how
everyone can be supported.

Everyone's experience of menopause is different. People experience different symptoms, have different views or philosophies about how they manage them and different medical histories, too.

Menopause is defined as a biological stage in life that occurs when hormones change and eventually menstruation stops. Someone is said to have reached menopause when they have had no period for 12 consecutive months (for those reaching menopause naturally). The average menopause age is 45-55, however it can be earlier naturally or due to surgery, illness or other reasons.

The average age in the UK is 51. It is defined as when a woman has had no periods for one year or more. Some women experience a natural early menopause because of Premature Ovarian Insufficiency (POI). In Britain 110,000 women between the ages of 12 and 40 are affected. Other women may experience an early menopause due to a hysterectomy (womb removal), oophectomy (removal of ovaries), certain types of chemotherapy drugs and radiotherapy to the pelvic area.  

Stages of Menopause 

Perimenopause  

Peri menopause is the time from the start of menopausal symptoms until after a woman has experienced her last period.  The BMS state that there may be 2 stages within the Peri Menopause:   

  • Early peri-menopause Women initially experience a change in menstrual cycle pattern when periods become infrequent and the cycles become slightly longer, e.g. 6-7 weeks apart. This phase is called the ‘early peri-menopause’. The average age it occurs is 47 and it is when women may start experiencing menopausal symptoms.  
  • Late peri-menopause Subsequently, many women experience worsening of their menopausal symptoms. Menstrual cycles become less frequent, with periods a few months apart. This is called the ‘late peri-menopause’ and the average age it occurs is 49. 

Perimenopause, Cycle of Change: Understanding Menopause, is a short film to empower women and share real-life experiences from all stages of the menopause transition.

 

Menopause  

The menopause is the stage when periods have stopped completely – and is the day that a woman has not had a period for 12 consecutive months. 

Post Menopause  

This is the stage beyond 12 months after periods have stopped.  For some, perimenopausal symptoms may continue and symptoms may change over time during the post menopause stage. 

Find out more about the stages of Menopause via this NHS video

What are the symptoms of menopause?

Throughout each stage of the menopause, symptoms can have a big impact on daily life including relationships, social life, family life and work.  Symptoms are different for everyone and some may experience a number of symptoms to varying degrees and some may not experience many or none at all.  

Research shows 3 in 4 may experience symptoms and as many as 1 in 4 of these may experience serious symptoms.
Symptoms can be both physical or psychological. Below is a list of the most common symptoms reported as having the biggest impact at work:

  • Difficulty sleeping, insomnia or fatigue
  • Hot flushes during the day or night
  • Low mood, depression or changes in mood
  • Nervousness, worry or anxiety
  • Reduced ability to concentrate or focus
  • Problems with memory recall
  • Migraines or headaches
  • Aches and pains
  • Irregular and/or heavy periods
  • Urinary issues, e.g. increased frequency

The Menopause Charity have provided an ongoing list of common symptoms that occur both during the perimenopause and menopause. Click here to read more.   

A symptom checklist can be a useful tool. Henpicked have provided a symptom checklist which could help prepare for a consultation with a healthcare professional or just for awareness.   

Menopause causes an imbalance in hormones and this can generate a number of debilitating symptoms that for some people experiencing menopause are so severe meet the criteria of a disability. Although hot flushes are typically cited as a stereotypical symptom, for many people experiencing menopause the fatigue, painful joints, migraines, mental health issues and brain fog (that can feel like early on-set dementia) are the most difficult to deal with. People experiencing menopause may decide to manage their symptoms by making lifestyle changes or medical support such as Hormone Replacement Therapy (HRT). 

What is important to note is that every person experiences the menopause as an individual and any adjustments should take into account their needs and personal circumstances.

If menopause symptoms are affecting your day-to-day life or work, we’d encourage you to speak to a healthcare professional, such as your GP.

Preparing for your appointment can help you have a useful conversation about your symptoms and the support that may be right for you. Henpicked have developed this helpful workbook to help you prepare for an appointment with a healthcare professional.

Guide: How to talk to your healthcare practitioner about Menopause.

Menopause Support Group

At the University, we have an active Menopause Support Group which was established in 2018.  The group is available for anyone who: 

  • Is experiencing menopause symptoms (peri-menopause, menopause or post-menopausal) 
  • Is experiencing significant hormonal impacts due to medication or hormonal treatment that create menopausal symptoms 
  • Has early on-set menopause 
  • Wants to know more about menopause to support loved ones or colleagues 
  • Wants to ask the group for advice 
  • Wants to share news items on the menopause 
  • Highlights good practice at UOM 
  • Respects the confidentiality of this space 
  • Respects each other's experience 

 To join please email Kathryn.bradley@manchester.ac.uk and who will add you to this via the Health Networks on Teams. 

Menopause accreditation

Menopause friendly accreditation

Our University has signed up with Menopause Friendly to achieve Menopause Accreditation. While we prepare our accreditation submission over the coming year we are  ‘Committed to being a Menopause Friendly Employer’.

Our aims include:

  • To change mindsets and attitudes towards menopause. Making it as easy to talk about as the weather.
  • Everyone to understand what menopause is and be able to talk about it openly. This isn’t just an issue for women, everyone needs to know so they can support colleagues, friends and family.
  • Those experiencing menopause symptoms to feel confident to discuss it and ask for support if they need it to continue being happy and successful at work.
  • Managers to understand menopause, to confidently have good conversations, and know how to help.

We will keep sharing updates on progress over the coming months.

Information for managers

Your role as a manager in supporting colleagues experiencing menopause symptoms is crucial. Offering support to colleagues with menopausal symptoms that are impacting on their work will help you to improve the colleague experience for the individual, retain valuable skills and talent, and reduce sickness absence.

This guide covers four compelling reasons why you should be supporting menopause in the workplace:

  • Demographic case
  • Business case
  • Legal case
  • Social responsibility case

Further Guides

Wellbeing support on campus

Eating a healthy, balanced diet and exercising regularly can help to improve some menopausal symptoms. There are lots of options that can help you get active and feel good.

On campus there is huge support for your wellbeing:

Healthy eating and menopause

There will be many different diets recommended for those experiencing menopausal symptoms, but there will be some underlying basics in all.

 

 

 

Videos

We will share a range of videos covering various menopause related topics.

How to talk to your healthcare professional about menopause

Support for our trans and non-binary colleagues

Members of the trans and non-binary community can sometimes experience menopause symptoms if they are taking hormonal treatments. So it is vital for employers, managers and colleagues to be trans and non-binary inclusive in the support they give.

Not every trans or non-binary person takes hormones. A person can change their gender expression without any medical intervention whatsoever. Those taking hormones to feminise will usually take oestrogen and progesterone, along with testosterone blockers. To masculinise, they will take testosterone and oestrogen blockers. People taking these hormones have regular health checks.

Most trans people who start their transition at pre-menopausal age will never go through menopause in terms of the hormone depletion effects. This is because gender affirming hormones are typically given for life, so if a trans person starts hormone treatment before going through menopause they will never experience it. 

For trans women taking oestrogen, there is no need to withdraw oestrogen treatment at any particular age to induce menopause. It was previously thought that there was a risk associated with lifelong oestrogen treatment, but although the dosage might be reduced in some circumstances, this no longer seems to be the case.

Menopause symptoms can arise as a trans person comes off hormones, which they may have to do for procedures. They may experience the same symptoms when they restart the hormones. This hormone disruption can cause sleeplessness, fatigue, lack of concentration, mood swings, hot sweats… all similar to those which can be experienced during menopause. People experiencing these symptoms will potentially need the same workplace support as those going through menopause. This is where employers and managers need to make sure they are being fully inclusive.

Adjustments like change of uniform, access to toilet facilities and cold water, plenty of ventilation, and the chance to ask for flexible working can support all people with these symptoms.

If you have any concerns or questions about menopause, talk to your GP, who can advise you and signpost you to further support. If you feel uncomfortable talking to your GP about your menopause symptoms for any reason, Stonewall has a list of NHS organisations that are Diversity Champions and an information service that can offer advice on who to contact. You can call them on 08000 50 20 20.

Further information

External support links

Managing menopause symptoms and long-term health

Lifestyle changes

A healthy lifestyle can have a positive impact on both menopausal symptoms and long-term health, so it’s important to consider lifestyle changes during and after the menopause. You may hear this titled 'Lifestyle medicine'.

Lifestyle medicine focuses on four key pillars: 

🥗Nutrition 

🧘‍Stress 

😴 Sleep 

🚶‍Movement 

Get moving

Increasing your physical activity and taking regular exercise could help to reduce any symptoms and improve long-term health, including your heart health. Add in resistance or load-bearing exercise to strengthen your bones and reduce the risk of osteoporosis.

Regular movement is one of the most effective ways to support your physical and mental health during menopause. 

Useful tips: 

  • Mix it up: Aim for a combination of cardio, strength training and stretching to support heart health, muscles and joints.
  • Build bone strength: Weight-bearing exercises, like brisk walking, dancing or light resistance training, help keep bones strong.
  • Move little and often: Even short bursts of activity, like taking the stairs or a walk at lunch can boost mood and energy.

Additional Support:  

We have many activities you can get involved in to keep you active at the University – check out our Be active page which gives an overview of what’s on offer and UoM Sport for more information.   

View and download the movement and menopause factsheet

 

Nutrition: what you eat is important

Enjoying a varied healthy diet is important for everyone, and particularly during and post menopause.

Key recommendations to consider:

  • three main meals and two protein-containing snacks per day
  • smaller portions
  • more oily fish such as salmon, trout, sardines, mackerel or other good sources of healthy fat less meat
  • less fat and sugar
  • Aim for balance: Include a mix of whole grains, lean proteins, colourful vegetables and healthy fats.
  • Support your bones: Calcium and vitamin D-rich foods, like leafy greens, yoghurt and fortified plant milks, help maintain bone strength.

Some find that certain foods and drinks trigger symptoms like hot flushes e.g. spicy foods, caffeine and alcohol. We’re all different, but it’s something to be aware of, monitor and decide if you need to make any changes. It’s not unusual to put on weight during midlife, especially around the abdomen. Managing your weight could help reduce symptoms like hot flushes, and will also reduce your risk of getting heart disease.

 Additional Support:  

The British Nutrition Foundation offers additional information and support in relation to diet and the menopause.  

View and download the nutrition and menopause factsheet.

 

Stop smoking

Smoking can lead to an earlier menopause, and may trigger hot flushes. There are many other good reasons to stop smoking, too. Ask your GP for advice and support. There’s also lots of information online from the NHS Personal Quit Smoking Plan that can help you.

Manage your stress levels

Hormonal changes can make stress feel more intense, which can affect sleep, mood and energy. Taking steps to reflect and take action to help manage your stress is key. 

Useful tips: 

  • Pause and breathe: Mindfulness, yoga or short breathing exercises can help calm the nervous system.
  • Connect with others: Talking to friends, family or colleagues can help to reduce feelings of stress and overwhelm. 
  • Take breaks: Step away from screens, go for a walk or spend time in nature whenever possible.

Additional Support:  

We encourage you to take a first step and have a conversation with your people leader. At UoM we have a range of Support for Stress including our Employee Assistance Programme , Occupational Health Team and the Disability Advisory Support Service. 

View and download the stress and menopause factsheet here. 

 

Sleep

Menopause symptoms like night sweats and racing thoughts can disrupt sleep, but small changes can make a difference. 

Useful tips: 

  • Create a routine: Try to go to bed and wake up at similar times each day.
  • Cool and calm: Keep the bedroom cool, use breathable bedding and limit screen time before sleep.
  • Limit stimulants: Caffeine and alcohol can interfere with sleep quality, especially in the evening.

Additional Support:  

Find out more about Sleep Hygiene

View and download the sleep and Menopause factsheet  

Small Steps, Big Impact 

Lifestyle changes don’t have to be big to make a difference. 

Even one small adjustment—whether in diet, exercise, sleep, or stress management—can positively impact your wellbeing and help manage menopause symptoms. This October, try out 'The small steps, big impact challenge' workbook:

Small Steps, Big Impact is a month-long wellbeing challenge to support your health during menopause and beyond through small, sustainable actions. Each week focuses on a different area of Lifestyle Medicine - nutrition, movement, sleep, and stress - using honest reflection and realistic goals to guide progress. 

Try out: The small steps, big impact challenge workbook