Supporting Mums Through Menopause: Expert Advice From A Menopause Specialist

A guide to help you take charge of your perimenopause and menopause journey while still managing your work at home, your family life, and, importantly, your own well-being.

As a work-at-home mum, you’re probably juggling a lot of roles at once. Between managing the household, supporting your children, and maintaining a career, there’s little time left for yourself, right? Now, throw perimenopause or menopause into the mix, and it’s no wonder many women feel like they’re running on empty.

Perimenopause (the stage leading up to menopause) and menopause itself bring physical, emotional, and mental changes that can make everything feel even more challenging. Consulting a doctor specialising in menopause can be an important step in understanding how these changes are affecting you and finding the best strategies for managing them.

With the right tools and support, you can navigate this time of transition with more ease, confidence, and even a little fun. As someone who has worked with countless women navigating these stages, I’ve seen firsthand how a holistic, well-rounded approach can really make a difference.

“Menopause is not a time to ‘survive,’ but to thrive. It’s a new chapter, and with the right support, women can emerge from this phase feeling stronger, more confident, and in control of their health.” — Dr. Sonia Verma, Menopause Treatment Clinic

 

How To Improve Your Sleep During Menopause

Sleep disruptions are one of the most common symptoms of both perimenopause and menopause. Hot flushes, night sweats, and hormonal fluctuations can seriously disturb your slumber.

When you’re waking up in the middle of the night, trying to get back to sleep while your mind is racing about everything you need to do tomorrow (hello, work deadlines), it’s enough to make you want to crawl under the covers and never come out!

But sleep is so crucial – especially when you’re balancing family life and working at home. To improve your sleep:

1./ Set a Bedtime Routine

Try to wind down before bed by avoiding screens (yes, even the ones on your laptop), and instead opt for activities like reading or listening to calming music.

The blue light emitted by screens can interfere with your body’s natural production of melatonin, the hormone that helps you fall asleep. By taking time to unwind with calming activities, you signal to your brain that it’s time to relax, helping you transition more easily into sleep and ensuring you get a better-quality rest.

2./ Keep Cool While You Sleep

If hot flushes are disrupting your sleep, try wearing lightweight, breathable fabrics like cotton or linen. These materials allow air to flow and help keep your body cool.

Keep a fan nearby to regulate your temperature, or make the most of your air conditioning during hot, humid nights.

A comfortable, cool environment is key to getting a good night’s sleep – it’s worth the investment for your overall well-being.

3./ Pay Attention to Your Nutrition

Avoid heavy meals, caffeine, or alcohol before bed. Heavy meals can lead to indigestion or discomfort, making it harder for your body to relax and fall asleep.

Caffeine, being a stimulant, can keep you alert, interfering with your ability to fall into a deep sleep. Similarly, while alcohol might initially make you feel sleepy, it disrupts the later stages of sleep, leading to fragmented rest and increased wakefulness during the night.

If your kids are night owls (or early risers), try to sneak in some quiet time during the day. Take a power nap when the kids are napping, or after school, if possible.

Managing Hot Flushes and Nighttime Sweats

Hot flushes during menopause can hit when you least expect it. One moment, you’re working through an email, and the next, you’re feeling like you’ve just run a marathon through a sauna.

The unpredictability of hot flushes can be frustrating, especially when you’re trying to keep things together during a video conference call or meeting with a client.

To manage these menopausal hot flushes:

1./ Dress in Layers

This allows you to adjust your clothing throughout the day. Keep a light sweater handy in case the temperature changes unexpectedly.

2./ Hydrate, Hydrate, Hydrate

Drinking plenty of water can help regulate your body temperature and stave off those hot flushes. Keep a water bottle at your desk!

3./ Mind Your Stress Levels

Stress can make hot flushes worse, especially when you’re balancing the demands of working at home and managing your home life.

Take regular breaks throughout your workday to avoid burnout. Step away from the computer, breathe deeply, and try some light stretching. Even a quick walk around the house can help give your body a break, reset your mind, and reduce stress, making it easier to manage both work deadlines and menopause symptoms.

4./ Cool Your Environment

Keeping your home office cool is essential for managing hot flushes, especially when they tend to strike at night. You can use a fan, air conditioning, or a cooling pillow to regulate your sleep environment and keep nighttime sweats at bay.

5./ Avoid Common Menopause Triggers

Certain foods and beverages, like spicy dishes, caffeine, and alcohol, can trigger hot flushes. Try to avoid them, particularly in the hours leading up to bedtime. Opt for foods that support hormone balance and overall health, such as leafy greens, nuts, and whole grains.

6./ Exercise Regularly

Regular physical activity, such as walking, yoga, or swimming, can help improve circulation and regulate body temperature. Even light exercise can help reduce the intensity and frequency of hot flushes.

7./ Consider Medical Options for Menopause

If these lifestyle changes don’t provide enough relief, menopause treatments such as Menopausal Hormone Therapy (MHT) or other prescribed medications may be an option. These treatments can significantly reduce the severity of hot flushes and night sweats, offering you much-needed relief.

Remember, flexibility is key – allow yourself grace when things get overwhelming. Working at home gives you the advantage of taking mini-breaks when you need them.

The Importance of Staying Active Whilst Working at Home

Staying active is one of the most effective ways to manage symptoms of perimenopause and menopause – including the often-frustrating abdominal weight gain that can begin during this time.

Hormonal changes can cause fat to redistribute around the midsection, and regular exercise, particularly strength training, can help counteract this.

Not only can it support a healthy metabolism and reduce visceral fat, but it also plays a key role in preserving bone density, which naturally decreases after menopause, increasing the risk of osteoporosis.

Here are some realistic ways to stay active as a work-at-home mum:

1./ Incorporate Weight-Bearing Exercises

You don’t need fancy gym gear to build strength. Use light hand weights, resistance bands – or even a couple of milk cartons while waiting for the kettle to boil. Lifting household items during everyday moments is a clever way to sneak in strength training and support your bone health.

2./ Short Bursts of Movement

Even 10-15 minutes of focused strength or cardio exercise during a break can help regulate your energy levels and improve sleep quality.

3./ Go for a Walk

Just 20 minutes is enough to reset your mind, stretch your legs, and soak up some sunshine.

A quick walk gets you out of your home office and away from screens – plus, it’s a great way to boost your vitamin D levels naturally. Even a short stroll around the block can lift your mood, improve focus, and give your body a much-needed break from sitting.

4./ Make Exercising Fun

Dance around the kitchen with your kids, do some squats while cooking, or sneak in a few yoga poses between meetings. Movement counts, no matter how small.

Making movement part of your daily routine – rather than seeing it as another item on your to-do list – can support both your physical and mental well-being through this transition.

 

How To Support Your Mental Well-Being During Menopause

Perimenopause and menopause can bring emotional ups and downs, often leading to navigating-perimenopause-menopause.

As a work-at-home mum, these changes can feel overwhelming, especially if you’re juggling multiple roles – managing deadlines, household responsibilities, and caring for your family. This can create a sense of burnout and emotional exhaustion, leaving you feeling isolated or like you’re constantly running on empty.

It is crucial to take steps to support your mental health during this transition.

A Menopause specialist can provide personalised care and support to help you manage your symptoms, whether through symptom management, lifestyle changes, or exploring menopausal hormone therapy.

Here’s how you can take care of your mental health during this time:

Talk About Your Emotional Wellbeing

It’s easy to bottle up your emotions when you’re busy with work and family life, but opening up can make a big difference.

Talking to someone you trust – whether it’s your partner, a friend, or a doctor specialising in menopause treatment – can help lighten the mental load. Expressing your feelings can help you feel heard, understood, and less alone in your experience.

It’s important to recognise that you don’t have to manage everything on your own, and seeking support doesn’t make you weak – it makes you stronger.

If talking feels difficult, journaling your thoughts or emotions can also be a powerful tool to process your experiences privately and openly.

Incorporate Mindfulness into Your Daily Routine

Incorporating mindfulness into your daily routine can be a simple yet effective way to help reset your mind.

Menopause can be a time of heightened stress and emotional turbulence, and mindfulness helps you stay present, managing those intense moments. Try taking three slow, deep breaths before starting a meeting or when you’re feeling overwhelmed. You could also take a brief pause before heading into another task, allowing your body and mind a moment of calm.

Mindfulness practices, such as focusing on your breath or paying attention to sensory experiences, help reduce anxiety and can foster a greater sense of control and emotional resilience. Even taking a few minutes to focus on the present moment – whether it’s your surroundings or your feelings – can provide clarity and peace throughout the day.

Take Time for Regular Self-Care

When life feels demanding, self-care often takes a back seat. However, making time for yourself, even if it’s just for a few minutes each day, is essential for your mental well-being.

Self-care doesn’t have to be elaborate – small, intentional moments can make a big difference.

Whether it’s enjoying a hot cup of tea, listening to your favourite podcast, or indulging in a hobby that brings you joy, these moments of relaxation can help recharge your emotional batteries. The key is to carve out time for yourself without guilt.

Remember, you can’t pour from an empty cup – taking care of yourself ensures you’re better able to care for others and face the demands of your day.

Get Outside

Gardening, especially growing your own vegetables, can be a therapeutic and rewarding activity. It gets you outdoors, encourages physical movement, and provides a sense of accomplishment as you nurture plants and watch them grow.

Gardening has been shown to reduce stress, improve mood, and boost overall well-being, making it an excellent tool for managing mental health during menopause. Plus, tending to a garden can offer moments of mindfulness as you focus on the task at hand, helping you stay grounded and calm.

Nutrition for Energy and Balance at Work

When you’re in the thick of balancing family, work, and menopause, your diet can easily slip down the priority list, but a balanced diet can play a huge role in alleviating many menopause symptoms. Focus on foods that support hormone health and overall vitality.

• Increase Calcium and Vitamin D: These are vital for bone health, particularly as the risk of osteoporosis increases after menopause. Dairy, leafy greens, and fortified plant-based milks are great sources.
• Stay Balanced: Aim for a diet rich in whole foods – think vegetables, lean proteins, and whole grains. Avoid processed foods, which can contribute to mood swings and fatigue.
• Phytoestrogens: These plant-based compounds – found in foods like soy, flaxseeds, and chickpeas – mimic oestrogen in the body and have been explored for their potential benefit during menopause. While some studies have suggested a modest effect in reducing hot flushes, the overall evidence remains limited and inconsistent. If you’re considering incorporating phytoestrogens into your diet, it’s best done as part of a balanced, whole-foods-based approach rather than relying on them as a treatment. Always speak with a menopause specialist for personalised advice.

When Things Are Too Much, It’s Okay to Ask for Help

It’s important to acknowledge that some women experience more challenging menopause symptoms, especially when juggling family and work life. If your symptoms become overwhelming and you’re finding it hard to cope, know that there are medical options available that can help.

Menopausal Hormone Therapy (MHT)

Hormone Therapy involves the use of hormones to replace those lost during menopause, which can help alleviate many of the symptoms like hot flushes, mood swings, and vaginal dryness.

MHT can be tailored to your individual needs and delivered in different forms (oral tablets, patches, or creams). It’s important to seek advice from a doctor specialising in menopause symptoms to ensure you receive the correct information and personalised guidance when considering MHT, as it should be carefully managed to suit your health and lifestyle.

Don’t Forget to Laugh

Finally, in the midst of everything – work, kids, menopause – don’t forget to laugh. Whether it’s at something your child says, a funny moment during a video call, or a silly cat video on YouTube, laughter is a great stress reliever. It lightens the mood and helps you stay grounded.

Remember, you don’t have to do this alone. Navigating perimenopause and menopause can be challenging, but seeking support from a menopause specialist can make a huge difference in managing symptoms and focusing on long-term health.

As a work-at-home mum, finding balance through sleep, exercise, self-care, and a healthy diet is key. Be kind to yourself – menopause is a transition, not a destination. You deserve to feel empowered and supported through this phase of life.

If you feel you need more tailored guidance, there are specialists who can help you develop a plan to thrive during this transformative journey.

Supporting Work-At-Home Mums Through Menopause

Key resources for further guidance, expert advice and practical strategies how to manage menopause while balancing work, family, and well-being.

Jean Hailes for Women’s Health

Jean Hailes is a trusted Australian health organisation providing comprehensive information on menopause, symptoms, treatments, and self-care strategies for women.
www.jeanhailes.org.au

Menopause Society of Australia

This society offers valuable resources, guidance, and support for women experiencing menopause. It includes expert advice on symptom management, treatments, and healthy lifestyle choices.
www.menopause.org.au

HealthDirect Australia: Menopause

HealthDirect provides reliable, Australian Government-backed information on menopause, helping women understand symptoms, treatment options, and tips for managing menopause in daily life.
www.healthdirect.gov.au

Menopause Treatment Clinic

Led by menopause specialist Dr. Sonia Verma, the Menopause Treatment Clinic provides personalised care and expert guidance for managing menopause symptoms, including treatments such as Menopausal Hormone Therapy (MHT).
www.menopausetreatmentclinic.com.au