Menopause shouldn’t be a silent struggle. It’s a natural transition that deserves open conversation, understanding and support. Yet for too long, it’s been discussed in whispers, often leaving women to navigate symptoms alone. That silence ends here.

Proudly supported by QVC UK as part of their Menopause Your Way initiative, this feature is about empowering women to feel confident, capable and seen at every stage of life, including at work.

Changing the Conversation

Menopausal women are now the fastest-growing demographic in the workforce. As retirement ages rise, research shows one in three people in the workforce will be over 50, with 8 out of 10 menopausal women being in work, according to the Faculty of Occupational Medicine.

New research has even found that 80% of women say that while menopause is more talked about, genuine, practical support still lags behind. With three in four women experiencing symptoms, and one in four facing them severely, it’s time workplaces evolve to support women’s wellbeing, productivity and confidence. Experiencing symptoms without support has been described as an 'unnecessary misery', by Fawcett Society Chief Executive Jemima Olchawski. Experts have called on employers to make workplace adjustments and normalise conversations around menopause.

With a few mindful lifestyle tweaks, you can boost comfort, confidence and focus, proving that menopause doesn’t have to hold you back at work. If you’re unsure which symptoms are affecting you most, try the QVC UK Menopause Symptom Finder - it helps you pinpoint how you’re feeling and offers tailored advice, resources and product ideas to support your comfort and confidence at work.

Brain Fog

A Fawcett Society study found that 73% of women find brain fog during menopause challenging. When workplace productivity is expected, it can sometimes feel like you’re wading through tar, and experiencing added pressure when trying to focus on tasks. But this doesn’t have to hold you back. Instead, it’s an opportunity to explore strategies and tools that help you feel sharper, more energised, and in control.

Breaking your workload into manageable chunks can reduce feelings of overwhelm, and using techniques like the Pomodoro method. Working in focused 25-minute intervals with short breaks, can help you see more clearly through the fog, reduce burnout and improve focus.

There are some really helpful supplements that can help with the confusion and frustration that often comes with brain fog. Try lion’s mane, which promotes the communication between our brain neurons, enhancing mental clarity and focus. Omega-3 fatty acids and magnesium are also excellent for giving your brain a boost, with the latter helping combat fatigue. Resources like QVC’s Menopause Your Way hub provide guidance on these supplements and other lifestyle tools, making it easier to find solutions that support your mind and wellbeing.

With practical strategies and supportive tools, brain fog can become a manageable part of menopause - helping you feel sharper, energised, and fully capable in your work and daily life.

Hot Flushes

Almost three-quarters of women experience hot flushes at work, a symptom triggered when hormonal shifts disrupt your body’s temperature control system.

While HRT and other treatments are available, lifestyle choices can also make a big difference. Dr Selina Gray, GP and certified lifestyle physician, suggests keeping hydrated, managing blood sugar with balanced, smaller and more frequent meals, and identifying triggers like alcohol, caffeine and spicy food. To do this, at work and at home, aim for balanced meals with lots of wholegrain nutrition, protein and healthy fats, which should all maintain stable energy. Dr Gray recommends dressing in layers and breathable fabrics so you can quickly adjust if a flush occurs at work, and to practice breathing - box breathing,which activates the parasympathetic nervous system and can help to lessen symptoms. Keep an ice hat on your desk, or another type of cooling headwear designed to alleviate migraines, could help to reduce the impact of hot flushes at work.

Sleep & Relaxation

“Sleep disruptions are one of the most reported menopausal symptoms, directly affecting work performance, mood and clarity,” says Dr Gray.

The good news is you absolutely can hack your sleep routine to reduce the impact of menopause symptoms while you’re at work. Dr Gray recommends creating a “wind-down” routine to encourage high-quality sleep. “Dimming lights, stepping away from screens and using relaxation cues (like gentle stretches or calming music) prepare the body for rest,” she says, also recommending keeping your bedroom cool - around 18°C / 65°F - and to use breathable bedding. Dr Gray adds that mind-body practices such as yoga, mindfulness and guided relaxation have been shown to reduce occurences of both night sweats and insomnia. Late-night heavy meals should be avoided when it comes to evening nutrition, as should caffeine after midday - Dr Gray recommends drinking herbal tea instead to promote calm.

Establishing a regular wake and sleep time within your sleep routine should also help, as well as managing your stress – through cognitive behavioural therapy for insomnia specifically if needed. Whether you invest in some breathable pyjamas or have a rethink as to what mattress might best promote high-quality sleep, do everything you can to give your sleep schedule a glow up.

Confidence & Style

Menopause can change how you feel about yourself, but it’s also a time to reconnect with strength and authenticity. Dr Gray recommends prioritising physical activity to help improve your mood, particularly resistance/strength training and brisk walks, which can boost endorphins as well as supporting bone and muscle health and maintains strong posture, all helping to enhance body confidence. So try to schedule a lunchtime walk within your work day, and a gentle workout if you can.

“Dress to empower,” she adds. Choose colours and styles that feel like you, layering smartly for comfort, prioritising vests underneath other garments for those “hotter” moments. Finally, Dr Gray adds that making the effort to connect with other women in the workplace who are going through the menopause and sharing your experiences. Don’t underestimate the power of connection, talking openly with other women at work can build confidence, camaraderie and resilience.

Energising Solutions

“Fatigue can creep in with fluctuating hormones, disrupted sleep or nutrient changes,” Dr Gray explains, recommending building recovery into your work schedule to combat this. “Even brief pauses between meetings for deep breathing or a glass of water can reset your nervous system,” she says, adding that ensuring you move often during the working day through short movement breaks and walking meetings will enhance both circulation and focus. Dr Gray also recommends prioritising whole-food meals and iron and vitamin B rich foods such as lentils, spinach and eggs to combat fatigue at work. It may also be useful to use the morning light strategically, exposing yourself to as much of it as possible to support your circadian rhythm and improving energy and sleep. Investing in a wake up light could help with this.

Take Charge of Your Menopause, Your Way

“Menopause does not have to mean slowing down”. “It can be a time to pause and redefine strength, purpose and wellbeing,” Dr Gray insights. “Through the principles of lifestyle medicine such as nutrition, movement, stress management, sleep, social connection and avoidance of risky substances, women can reclaim balance and confidence in every domain, including the workplace.”

Every woman’s experience is unique and having the right information matters. That’s why QVC UK created the Menopause Your Way hub, featuring the Symptom Finder, expert insights, and curated tools to help you feel more comfortable, confident and informed. Explore your personalised path to thriving through menopause at QVC UK’s Menopause Your Way.