Going through menopause can be a challenging and often isolating time, especially when symptoms feel unpredictable. However, there are ways to get the support you need to manage your health.
From your health care provider and benefits plan to your employer and loved ones, help is available in every part of your life. Follow along to learn how you can build a support system and manage your menopause journey with confidence.
Why you should get support for menopause
Reaching out for support can feel overwhelming at first, but it’s an important step toward taking control of your health. Here are a few reasons why you should consider seeking support:
- Access reliable information and resources: By reaching out to your provider or exploring resources from trusted menopause awareness organizations, you can find accurate information and make informed decisions.
- Address potential health risks: Menopause can increase the risk of osteoporosis and fractures, as well as high cholesterol and increased blood pressure. Getting support from your provider early on can help protect your wellbeing long-term.
- Improve quality of life: With the right support and treatment, you can ease symptoms like sleep problems, hot flashes and mood changes. You’ll feel more like yourself again and get back to doing what you love.
- Feel less alone: Sharing your experience and connecting with family, friends or a support group can help you feel understood, less isolated and more encouraged to find treatment that works for you.
- Reach your potential at work: According to the Menopause Foundation of Canada, 1 in 10 women turn down job promotions due to unmanaged menopause symptoms. Having the right treatment and support at work can help you manage symptoms, pursue career opportunities and stay in the workforce longer.
Start by educating yourself
If you’re unfamiliar with the stages of menopause, it’s important to take the time to learn about them. This knowledge can help you understand your body and what treatments are effective.
And, if you’re unsure what menopause really is, there’s no need to feel embarrassed—you’re not alone. In fact, 1 in 2 Canadian women say they feel unprepared for menopause according to the Menopause Foundation of Canada.
Review the definitions below to get a better understanding of each stage of menopause:
Perimenopause: This “around menopause” phase marks the transition to menopause. Hormone levels begin to fluctuate, and symptoms such as hot flashes, mood changes or irregular periods may start.
Menopause: Menopause occurs when a woman’s ovaries stop producing estrogen and progesterone, and menstrual periods have stopped for 12 consecutive months. This is the official marker of menopause.
Postmenopause: The stage after menopause. While some symptoms may ease, lower hormone levels can have lasting effects, including increased risks of osteoporosis, heart disease and changes to vaginal and urinary health.
Learn more about the stages of menopause.
As hormone levels decline, a wide range of physical and emotional symptoms can appear, from hot flashes and migraines to brain fog and depression. Understanding these changes is the first step toward managing them and supporting your wellbeing.
Talk to your health care provider
Health care providers can help you access treatment and find relief for your symptoms, but they have limited time for each appointment. A little planning can make your time more productive. There are a few things you can do to ensure you’re getting the most out of your appointment:
- Track your symptoms: Before your appointment, keep a journal of what symptoms you’re experiencing, how often they happen and how they’re affecting your daily life. Bring this with you so you can refer to it during your conversation.
- Write down your questions: It’s easy to forget all the questions you want to ask your provider. Make a list of your top questions or concerns ahead of time.
- Think about what you want to discuss: Create a goal for the appointment. What are you trying to get out of it? Examples might be information, treatment options or a referral to a specialist.
- Ask for a follow-up if you need more time: If you run out of time before all of your questions are answered, ask to book a follow-up appointment. It’s okay if everything can’t be covered at one time.
Questions to ask your health care provider:
Not sure where to start? These questions can help guide your conversation and make sure you get the information you’re looking for.
- Could the symptoms I’m experiencing be related to perimenopause or menopause?
- What are my treatment options?
- What can I do to manage symptoms like hot flashes, sleep issues or mood changes?
- Should I be screened for anything else during this stage of life?
- How will we track whether a treatment is working?
- What can I do if my symptoms are affecting my work or daily activities?
Make sure to share everything, even if it’s a bit uncomfortable. The more your provider knows, the better they can help.
How to bring up your symptoms:
“I’m experiencing ______, _______ and __________(symptoms). It happens _______________(frequency you’re experiencing these symptoms and severity).
Here’s an example:
“I’m experiencing hot flashes, trouble sleeping and mood swings. It happens almost daily and usually gets worse at night.”
If you’d like to be referred to a specialist, you can use this phrase:
“Thanks for talking through this with me. I’d like to take the next step and get a referral to a menopause specialist. Can you recommend someone and start the referral process?”
How to advocate for yourself at work
Speaking to your manager about your needs at work can feel uncomfortable, but it’s an important step in getting the support you deserve.
Why should you say something?
- It helps your employer understand that support is needed.
- It opens the door to accommodations like schedule changes or workload adjustments.
- It can create a more inclusive, supportive workplace for others, too.
Whether you’re looking for more flexibility, wondering what’s covered by your benefits or just need your manager to know what you’re dealing with, here’s how you can bring it up.
Starting the conversation:
“I wanted to let you know I’m going through menopause. Some of the symptoms, like sleep disruption and fatigue, can be unpredictable, and I’m doing my best to manage them.”
Setting the tone:
“I thought it was important you were aware in case it ever affects how I show up at work.”
Asking for support:
“I’d like to find out if there are any options for flexibility. Would it be possible to adjust my schedule or work remotely on days when I’m not feeling my best?”
Not needing support right now:
“Right now, I’m managing things fine, but I’ll let you know if I need anything down the road.”
Other sample phrases you can use
When asking about available resources:
“Are there any internal resources or programs available for menopause-related support? I’d like to better understand what’s available to help manage symptoms.”
When asking how to use your benefits plan to cover treatment
“I’d like to learn more about what our group benefits plan covers for hormone therapy, mental health support or other menopause-related care. Who can I speak to for more details?”
Keep a paper trail
Make a note of the conversation, including the date and any agreed-upon changes. This can be helpful if you ever need to revisit the conversation or follow up later with your manager.
Proven treatments that can be covered by your benefits plan
There’s a lot of misinformation out there about menopause and the different types of treatments and it can be difficult to navigate what’s effective. We’ve compiled a list of evidence-based treatments that are recommended by the North American Menopause Society, the Society of Obstetricians and Gynaecologists of Canada and the Canadian Menopause Society. See what treatments and providers they consider to be most effective below:
- Menopausal Hormone Therapy
- Veozah (fezolinetant)
- Non-hormonal prescription therapies
- Prescription treatments for vaginal dryness
- Psychology services, including Cognitive Behavioural Therapy (CBT)
- Physiotherapy
- Nutritionist
- Dietitian
Your benefits plan can help you cover the cost of these treatments and connect you with resources that make it easy to find care. Learn more about these treatments and find out where they are typically covered in your benefits plan.
How your partner can support you through menopause
As with any health concern, having your loved ones by your side can make a big difference. Their understanding and encouragement can help lighten the load. Here are some ways a partner or loved one can offer support:
- Learn about menopause: Taking the time to understand what menopause is and the changes it brings can help them have empathy for what you’re going through.
- Encourage healthy habits: From staying active together to making balanced meals, partners or loved ones can support lifestyle choices that may ease symptoms and boost overall wellbeing.
- Offer a listening ear: Simply being there to listen without judgment can provide comfort and help you process what you’re experiencing.
- Attend appointments: Offering to join you for medical appointments shows care and support. They can also help you advocate for yourself, share their observations and stay informed about your health.
You deserve to live well
It’s possible to find relief while going through the stages of menopause, and you deserve to get the care you need. The key takeaway is this: menopause doesn’t have to be in the driver’s seat, and there’s no need to suffer in silence. You deserve to feel good and in control of your health. If you’re struggling with menopause, we encourage you to start finding treatment today.
Download our menopause in the workplace guide
For tips on how to access evidence-based care, navigate conversations about menopause with your employer and more, you’ll want to check out our guide, “Using Health Benefits to Support Menopause in the Workplace.” Download it now.
