This April we’re focusing on perimenopause & menopause awareness. It affects a huge number of women and symptoms can start as early as mid-thirties, yet it is still not always talked about openly. Alongside that, our TLX Legends wellbeing challenge continues with something simple and powerful: 20 squats a day.
Why Menopause Awareness Matters
Menopause is a natural stage of life, but it can come with real challenges that affect work, confidence, energy and wellbeing.
What often makes it harder is not the symptoms themselves, but the lack of understanding around them. When people feel they have to push through in silence, it becomes much more difficult.
Creating awareness helps people feel more comfortable speaking up and getting support when they need it.
Common symptoms and changes during menopause and perimenopause
Everyone experiences it differently, but symptoms can include:
- Hot flushes and night sweats
- Fatigue and low energy
- Brain fog, memory lapses or difficulty concentrating
- Mood changes, anxiety, irritability or low confidence
- Poor sleep or waking during the night
- Joint pain and stiffness
- Muscle aches or loss of strength
- Headaches or migraines
- Changes in weight or body composition, especially around the middle
- Heart palpitations
- Reduced motivation or feeling flat
- Increased sensitivity to stress
- Changes in skin, such as dryness or reduced elasticity
- Hair thinning or changes in hair condition
- Reduced bone density, which can increase the risk of osteoporosis over time
- Loss of muscle mass if strength is not maintained
Some people experience only a few mild symptoms. Others may find it much more disruptive. It can also change over time.
Getting Support
No one should feel like they have to just get on with it.
There are practical steps that can help:
- Speak to a GP about symptoms and possible treatments, including HRT if appropriate
- Ask about blood tests or checks if something feels off
- Look at trusted information from the NHS or menopause organisations
- Talk to your manager if you need help during difficult periods
- Share how you’re feeling with someone you trust
Practical Ways to Manage Symptoms
There is a growing body of advice around managing menopause well. A lot of it comes down to building strength and supporting your body consistently.
Some simple, practical habits include:
- Build strength regularly - Strength training is one of the most effective things you can do. It supports bones, joints and muscle mass, which naturally decline during this stage. Even small daily habits like squats help.
- Prioritise protein - Eating enough protein supports muscle, energy and recovery. Try to include protein in each meal.
- Stay active daily - Walking, movement and regular activity help with energy, mood and sleep.
- Look after your sleep - Try to keep a consistent sleep routine, limit screens late at night, and create a cool, comfortable environment.
- Manage stress - Stress can make symptoms feel worse. Simple things like getting outside, taking short breaks or breathing exercises can help.
- Limit alcohol and ultra processed foods - These can sometimes worsen symptoms like sleep disruption and hot flushes.
- Find your tribe – We sometimes forget that we don’t need to deal with things alone. Simply talking about daily struggles, sharing experiences, or knowing someone understands can make a big difference.
- Stay hydrated - Drinking enough water supports energy, concentration and overall wellbeing. Reducing caffeine can also help with symptoms like anxiety or disrupted sleep.
- Explore extra support - Some people find benefit from things like CBT, supplements or medical advice. It’s worth speaking to a GP to understand what options are right for you.
How We Can Support Each Other
You do not need to be an expert to be supportive.
What matters most is how we treat each other:
- Be understanding. Symptoms can be unpredictable
- Listen without judgement
- Avoid dismissing or minimising someone’s experience
- Give people space if they need it
