World Menopause Day is observed every year on 18 October, with the goal of raising awareness about the challenges people face during this life transition.

As part of the University’s commitment to providing an inclusive and supportive working environment that enhances the wellbeing of all employees, the University has a policy to support those experiencing menopause.

The purpose of the University’s policy is to ensure all employees know how menopause impacts people and how we can have supportive conversations about it.

A study by Brewis and Davies (2019) showed that 45.8% of participants had disclosed their menopause status at work. Fewer than 20% were provided with information about menopause in their workplace but the majority would like such information to be available.

People who are experiencing menopausal symptoms at work are encouraged to discuss any support needs with their line manager. The University wishes to support those experiencing menopausal symptoms at work and will accommodate reasonable adjustments to the working environment and working patterns where it is possible to do so.

The University Occupational Health and Wellbeing Team has put together some key tips for managing menopause symptoms:

• Eat protein with every meal – a key food group for stabilising blood sugar, supports insulin sensitivity and muscle mass, reduces cravings, and regulates appetite.
• Choose slow-releasing carbohydrates – fibre-rich carbohydrates keep insulin under control, try to avoid refined white flour products.
• Don’t forget good fats – sources include oily fish, flaxseed, walnuts, and chia seeds.
• Ditch the trans fats – avoid vegetable, rapeseed, and sunflower oils, cooking sprays, margarine, processed foods, long-life baked goods, and deep-fried foods.
• Eat the rainbow – plant fibre encourages the growth of friendly bacteria and contains an array of antioxidants with protective effects on cells such as fighting inflammation.
• Build muscle – improves insulin sensitivity, protects the brain, strengthens bones, improves metabolism, and reduces osteoporosis risk. Visit one of the world-class gyms on campus.
• Prioritise self-care – get outside in nature, spend time on hobbies, express creativity, and prioritise sleep. Incorporate relaxation techniques, such as yoga or meditation, to reduce stress and anxiety. Focus on deep breathing, take Epsom salt baths, embrace lazy time and surround yourself with positive people.

These are some recommended vitamins you could try and incorporate into your diet too:

• Magnesium – soothes the nervous system, supports mood, sleep and stress, and supports healthy bones.
• Zinc – found to improve mood, reduce brain inflammation, and improve new brain cell production.
• Vitamin E – research found that vitamin E (400 IU daily for four weeks) significantly reduced the severity and frequency of hot flushes.
• Vitamin B – often nicknamed ‘anti-stress nutrients’ for their powerful ability to balance mood and calm the nervous system.
• Vitamin B12 – a critical nutrient for the brain, energy, metabolism, nerve function, and detox.
• Vitamins D3 and K2 – vitamin D3 promotes healthy absorption of calcium into bone, best when combined with vitamin K2, shown to be a powerful combination for reduced fracture risk.

Everyone experiences menopause differently, if you have any concerns about your personal symptoms then please contact your GP or the Occupational Health Team on campus for further information.

Loughborough research and useful resources

Find out about the effect menopause can have on the brain in this article co-authored by Professor Eef Hogervorst, Dr Emma O’Donnell and Professor Rebecca Hardy.

On the University Health and Wellbeing blog, you can also find a British Sign Language (BSL) video, audio clip, and written blog from Helen Shaw about her experience of menopause.

Academics in the School of Sport, Exercise and Health Sciences are investigating whether there is evidence to support claims that the long-term use of Hormone Replacement Therapy (HRT) can significantly reduce the likelihood of post-menopausal people developing dementia and heart disease. Read more about the ongoing research on menopause and related health issues taking place at the University.

You can find more resources and advice on the Women’s Health Concern Menopause Wellness Hub and top tips for managing menopause in the workplace from the Government Equality Hub.