Menopause Guidance

Guidance principles

The principles are:

• to raise awareness and foster an environment of understanding and open, respectful and honest dialogue that ensures colleagues are comfortable in having conversations about menopause.
• to provide appropriate information on our web pages about menopause to all colleagues.
• to ensure appropriate information is available to all managers so that they can support colleagues at work.
• to consider reasonable adjustments where appropriate.

The University of Exeter has a longstanding commitment to promoting equality, diversity and inclusivity. We are working in alignment with the ‘Our People’ theme of the University Strategy 2030 which is to ‘support each other to thrive, be fulfilled and reach our potential. We will celebrate diversity and be inclusive, fair and compassionate in everything we do, prioritising the health and wellbeing of the community’.

Medical info.

We recommend that you speak with your GP in the first instance to ensure that you are being medically supported. There is good advice on when and how you can discuss any symptoms you are feeling with your GP on henpicked.net in the menopause advice sheet. It may also be helpful to read the NICE guidelines for people experiencing the menopause. These guidelines summarise what treatment and support is available for you through the NHS.

Guidance from the Faculty of Occupational Medicine of the Royal College of Physicians suggests the following:

• Find out more about the menopause from available sources of information
• See your GP for advice on available treatment options.
• Discuss your practical needs with your line manager, HR or another manager you feel comfortable talking to.
• Use technology where this is helpful, e.g. for reminders or note-taking.
• If those you work with are supportive, this can make a big difference. Talk about your symptoms and solutions with colleagues, particularly those who are also experiencing symptoms, use humour to deflect embarrassment, and work out your preferred coping strategies and working patterns.
• Avoid hot flush triggers (such as hot food and drinks), especially before presentations or meetings.
• Consider relaxation techniques such as mindfulness and other potentially helpful techniques such as cognitive behavioural therapy, as these can help reduce the impact of symptoms.
• Consider lifestyle changes such as weight reduction, smoking cessation and exercise.

More information is available in the external resources tab.

Training & Courses

University of Exeter: Bitesize Learning -Menopause at Work

This session is aimed at all colleagues and managers who want to know more about the symptoms of menopause and how they can be managed. The session is run by our in-house Occupational Health team.

Talkworks for Menopause.

Talkworks is the NHS provider for NHS Talking Therapies (previously IAPT) in Devon. They periodically run a 6 week CBT (Cognitive Behavioural Therapy) for menopause course. It aims to provide information, strategies and techniques to reduce the impact of symptoms of menopause and perimenopause. The course involves attending weekly, two-hour sessions via Teams and is free to attend.

For information on the next course please check their webpages as linked above and call Talkworks direct to book a place: 0300 555 3344.

NHS Menopause Course in Cornwall

A group course led by NHS talking therapies practitioners, takes place over 5 x 90-minute sessions. You can sefl-refer using the web form on their pages.

University Support

The best way to receive support at work is to speak to your manager and explain that you would like a meeting to discuss your work and wellbeing. It is helpful to mention in advance that it is specifically the menopausal symptoms and effects, if you can. This will allow your manager time to read this guidance beforehand and seek any additional help they may need. Below is some advice as to what you can do to prepare for the meeting and what to discuss in the meeting. 

• Book a time with your manager. This should be somewhere private.
• It may be helpful to keep a diary of your symptoms and the effect they are having so that you can be specific in the meeting.
• It may be helpful to aim to explain your situation clearly e.g. if you are experiencing hot flushes, what effect are they having on you? Does it make aspects of your job, e.g. giving presentations, more difficult?
• Consider ideas that may help you such as practical and reasonable adjustments so that you are ready to suggest these to your manager. For example, if hot flushes are an issue can you move nearer a window or get a desk fan. Try to be flexible and put forward different ideas/solutions. It might also be worthwhile talking about the duration of any adjustments. If you are seeking medical help, it may be that some of your symptoms will be alleviated with medication.
• Ask for regular reviews to be set up so that you and your manager can discuss your health and wellbeing on a regular basis.
• Have a look at the menopause guidance for managers too and highlight this to them in case they are not aware of it.

Menopause Network

See the "Menopause Network" tab.

Training

See the "Training & Courses" tab.

Occupational Health

• If you think that adjustments to your work may be necessary, ask your manager to refer you to the Occupational Health service to discuss support and possible work adjustments. If you cannot discuss issues with your manager you can speak to occupational health over the phone to seek initial advice. Obviously, without your manager’s knowledge of your situation, some of the support might be limited.
• When colleagues are referred to Occupational Health they will carry out a holistic assessment as to whether or not menopause may be contributing to symptoms or impacting on an individual's wellbeing. Advice and guidance will be given in line with up-to-date research. They will provide support and advice to HR and line managers in determining and agreeing upon reasonable adjustments if required. They will signpost to appropriate sources of help and advice where needed.
• The Occupational Health Team run a training session on menopause in the workplace: please see the "Training & Courses" tab.

Spectrum Life

• Colleagues can seek free advice and counseling support from Spectrum Life 24/7.
• They also provide online information on aspects such as low mood and self-esteem issues.

Further University support and information

Menopause Networks

We have two menopause groups: a University of Exeter Menopause network which is open to colleagues and students across all campuses and staff members from associate organisations such as the Guild and INTO; and an FX Plus organised Menopause Café for Cornwall-based colleagues and associate organisations (staff only). 

Menopause Network

We are an informal, supportive group for staff members and students meeting online every two months. Our sessions are a chance for those experiencing peri-/post-menopausal symptoms to meet and chat. The network is open to women, trans men and non-binary individuals with lived experience of peri-/ menopause. 

Our café-style discussion sessions are usually run online and are a space for those experiencing menopausal symptoms to talk and share experiences. We also have invited speakers on topics related to the menopause and perimenopause. These talks run at least termly. The talks themselves are open for all colleagues to attend however, the Q&A sessions at the end of talks are limited to Menopause Network members.  

Recent talks include: 

• The impact of menopause on bone loss and bone density (Prof. Karen Knapp)
• The benefits of physical activity in peri-/menopause (Dr Annaliese Mawdsley)
• Nutrition and lifestyle steps for menopause (Jasmine Wong - nutritionist)
• Why mindset matters for women as we age and go through menopause (Dr Louise Pendry)

We also have a Teams site for the Network where we ask each other questions and share experiences, useful papers, contacts, book recommendations, talk recordings etc. You're welcome to just be on the mailing list for discussion sessions and talks. Note that advice from members is not medical advice and you may need to check with your GP or other qualified menopause specialist before introducing changes.  

If you would like to join the network please contact us to put your name on the mailing list for calendar invitations and confirm you are happy to be added to the Teams/ Sharepoint group: ColleagueWellbeing@exeter.ac.uk  We can also answer practical questions about the group but if you have more involved queries around the group's activities and direction, please contact Dr Louise Pendry  (group facilitator) direct. Suggestions for speakers are also very welcome. 

Cornwall - Menopause Café

Penryn Menopause Café is organised through FX Plus. Cafés are held online and/or in-person monthly on Penryn campus. The café lasts an hour and is an accessible, confidential, and supportive space where colleagues can discuss any issues around menopause, gain signposting to further resources and support, and share information and tips. 

Who can join and how? 

The Cornwall Menopause Café is open to all Cornwall colleagues, whatever gender or age. Note that the group is not open to students. Details of the cafés will be announced in Cornwall staff newsletters as well as via their Teams site. To join the Teams site or if you have any queries, please contact Clare Manser. 

Group Coordinators 

Clare Manser, Partnership Wellbeing Manager, Falmouth Exeter Plus (FX Plus): C.manser@FXPlus.ac.uk 
Iris Ridout, co-organiser: iris.ridout@fxplus.ac.uk 

More information: Menopause Café (Cornwall)

Please note that only colleagues based in Cornwall will be able to open the link. If you are based at a non-Cornwall campus and wish to join, please contact the organisers.

External resources

Ageing books and resources

• The Happiness Curve – Jonathan Rauch
• Bolder – Carl Honore
• The Age Well Project
  
• Christiane Northrup's Women's Bodies, Women's Wisdom
• Sharon Blackie's Hagitude

Apps

Films, videos, TV

• Davina McColl Sex Myths and the Menopause

Library - menopause section

The University of Exeter library has a menopause section which staff can access. View the menopause collection. 

Contact Amelia Coughlan if you would like to suggest any additions.

Menopause books

• Fast like a girl - Dr. Mindy Pelz (drmindypelz.com)
• Feel good for the menopause - Amanda Ryder Nutrition
• Managing Hot flushes – Myra Hunter and Melanie Smith
• Menopause – Deborah Garlick
• Menopause: all you need to know in one concise manual - Dr Louise Newson
• Menopause and relationships - a guide for partners - Dr Louise Newson: a booklet on talking to your partner.
• How to talk to your children about the menopause 
• The Menopause Brain: The New Science Empowering Women to Navigate Midlife with Knowledge and Confidence - Dr Lisa Mosconi
• The menopause reset - Dr. Mindy Pelz (drmindypelz.com)
• ‘What’s Wrong With Me?’: 101 Things Midlife Women Need to Know - Lorraine Candy

Podcasts

• The Resetter Podcast - Dr Mindy Peltz (including episodes based on her books above)
• The Magnificent Midlife Podcast - celebrating women
• ZOE Podcast: Menopause - How Your Body Changes & What To Do

Specialist clinics and services

[Please note that inclusion on this list does not indicate University of Exeter endorsement.]

• Anna Femfitness: 1:1 and 2:1 bespoke female and small group personal training for peri-/menopause in Exeter St Leonards. Mobile personal training available. Dr Annaliese Mawdsley is a medical professional providing education in personal training, and nutrition advice, including on peri-/menopause, plus pre-/post-natal personal training.
• Holland & Barrett menopause hub: free 15 minute 1-2-1 consultations on natural remedies.
• Jasmine Nutrition & Lifestyle: 1-2-1 nutrition and lifestyle coaching, and also online learning with Jasmine Wong.
• Second Spring (Exeter): individual consultation, HRT services and lifestyle advice.
• Skin South West Menopause Clinic (Exeter): menopause consultation and diagnosis, HRT services and symptom management advice for those who cannot take HRT. With Dr Charlotte Chandler.
• St Erme Medical (Truro, Plymouth or Exeter): independent sector General Practice led by Dr Sarah Gray, providing specialist advice in women’s health.

Web resources and organisations

• Balance Menopause Library has a number of factsheets and booklets to download as well as podcasts. Topics include ADHD and menopause, migraines, vaginal dryness, testosterone, mental health and depression (and antidepressants), and HRT. Some resources also available in French, Hindi and Spanish.

• British Menopause Society are the primary specialist organisation in the UK for menopause and post-reproductive health. They supply information and training for clinicians but can be useful for finding a specialist or if you want to investigate guidance in their handbook Management of the Menopause. Their video What is the Menopause? is useful as an introduction.

• BUPA Supporting employees through the menopause

• CIPD The menopause at work: a practical guide for people managers

• Henpicked has some good advice about speaking to your manager about menopause.

• Holland and Barrett menopause hub: a range of helpful articles (supported by medical references) including 9 Best Natural Remedies For Perimenopause

• International Menopause Society has useful videos and podcasts.

• Manage My Menopause is an NHS run site where you can fill in a questionnaire to receive tailored advice from experts.

• Meno Clarity: evidence-based information about menopause without hype or scaremongering.

• Menopause Matters online discussion forum.

• NICE (National Institute for Health and Care Excellence): 'Guidelines on 'Menopause: Diagnosis and Management'. It's highly recommended that you read these pages before talking to your doctor. NICE guidelines provide advice on the care and support that should be offered to people who use health and care services.

• NHS web pages have information and advice about menopause including this guide: Menopause: a guide for managers

• The Nest CIC run Menopause cafes and workshops in Exeter.

We constantly updating these pages so if you have a useful resource to recommend which we should list please contact us at ColleagueWellbeing@exeter.ac.uk

Managers' Guidance

Your role as a manager is to support your colleague, but the University does not expect you to be an expert in menopause. Managers should familiarise themselves with the guidance linked below. If a colleague is experiencing symptoms they should be encouraged to also seek advice and support from their doctor with regard to their health.

Menopause: Managers' Guidance