Remember puberty? It was such a strange time. Our bodies had started to do odd new things and behave in new ways. Emotions were raging, and you had to get used to a completely new normal. This was all down to hormonal imbalances. We are all made up of hormones – they regulate almost everything in the body from energy levels and metabolism to mood, muscle growth, and sleep. Women have to deal with hormonal changes most of their lives, and it can be exhausting. During menopause and andropause, our hormones are further out of whack – and this can cause a very real array of symptoms that can affect every aspect of your life.

Please note:

On this page we will refer to people struggling with the hormonal changes that occur as a result of their biology. It’s important to note that whilst we generally refer to periods and menopause as relating to women, and andropause relating to men, we are by no means excluding trans and non-binary people from these experiences.

a word on women

Women are tough as nails. They have to put up with monthly mood changes for most of their life, only to then face menopause, the ultimate hormonal challenge. They tackle this all whilst trying to juggle jobs, families, and all of life’s ups and downs. Women are superheroes, but they deserve to be able to put down all they’re carrying. Men – it’s time to learn how to support them properly.

Periods - a guide for men

Let’s separate the boys from the men and talk about periods.

Women experience a monthly cycle with four different phases, bringing with it a host of physical symptoms, hormonal ups-and-downs, and mood changes. What she experiences isn’t just a week of bleeding. Her body is working overtime preparing to carry a baby every single month! Now that’s a lot going on behind the scenes.

Fun fact

Whilst women operate on a monthly cycle, men operate on a daily one. This means that the cycle of hormonal changes for men perfectly fits the 9-5 world. If you think about it – life would be a lot harder if you had to fit into a world that didn’t match your rhythm.

tips for dads

If your daughter just got her first period, don’t shy away from the topic. You will be her first experience of how men deal with this. Make it positive!

Sanitary pads – she won’t be ready to use tampons, so you will need to buy her sanitary pads. There are different absorption levels, and she won’t know what her flow is like yet. If you’re struggling to choose – ask a shop attendant for help.
Hot water bottle – if she has lower abdominal cramps, a hot water bottle might help. Make one up for her to apply to the painful area.
Understanding – if she’s begging you to get out of PE whilst she navigates this change (for example), show her that you respect what she’s going through. Let her off, and send her in with a note.
Educate yourself – knowing how the four phases work (see below) will help you to understand why she might be behaving differently throughout the month.
Buy her chocolate – OK, this isn’t official, healthy advice. But this gesture is going to say ‘I see you’re having a rough time, and I’ve got you a treat’.

Periods - support for women

Ladies – you are well-acquainted with your period by now and you know the most important part about it – how it affects you. Having to deal with the monthly ups and downs is exhausting, and tolerating accusations of being ‘crazy’, or ‘hormonal’ certainly doesn’t help. Understanding the phases can give you a better insight into what’s going on in your body, and from there, you can find ways to meet your changing needs in the form of exercise, rest and self-compassion.

no more shame

We live in a world that has been built for men. Attitudes are changing and equality is coming, but the structure remains the same. You are doing your very best to live within that infrastructure, and meanwhile, your body is performing feats of nature every month. Whilst you might still have to be around people who roll their eyes – it’s time to stop apologising for your biology.

It's a cycle

Bleeding

‘Menstruation’

Day 1 – 5

This is the phase that everyone knows about. The body has realised this month’s egg wasn’t fertilised, and releases it along with the uterus lining.

Possible feelings – tired and grumpy, cramps and back ache

Preparing

‘Follicular’

Day 1 – 14

This phase overlaps with the bleeding. Changing hormones thicken the uterus and follicles start to grow – ready to be eggs.

Possible feelings – more energetic and positive

Releasing

‘Ovulation’

Around Day 14

The egg is released and is ready for fertilisation. This is the most likely time for pregnancy. But because cycles vary so much and sperm can survive for a long time, this isn’t foolproof!

Possible feelings – increased sex drive

Waiting

‘Luteal’

Day 14 – 28

The body is hoping the egg was fertilised, and thickens the uterus lining further to make it comfy for a baby.

Possible feelings – bloated and spotty with sore breasts, happiness chemicals take a dive

what's menopause?

Menopause is the phase of time when women will start to have a decrease in their oestrogen levels. It comes with a whole host of changes, the most notable being the permanent end of periods and fertility. It typically happens between the ages of 45 and 55, but naturally, this can vary. How much someone struggles, and the effects they struggle with, will vary from person to person.

menopausal struggles

Tackling the struggles that come with menopause is no easy thing to do.

Irregular periods
Memory lapses
Fatigue
Hot flushes
Sleep problems
Headaches
Chills
Brain fog
Weight gain and slowed metabolism
Night sweats
Low mood
Recurrent bladder infections
Anxiety
Digestive issues
Palpitations
Thinning hair and dry skin
Muscle/joint pain

Menopause at work

Women shouldn’t have to ‘put up’ with something as complex as menopause, and they shouldn’t be made to feel like they’re under-performing. The changes happening are outside of their control, and they deserve respect.

Around 72% of women in work say they feel unsupported, and 9 out of 10 women say they don’t feel able to talk to their managers about it.

Resources: Menopause courses

To better understand the menopause and the struggle that comes with it, you can take our ‘Menopause (General Awareness)’ and ‘Menopause (Management & Leadership)’ courses through our Wellbeing Academy.

Andropause - the 'male menopause'

Yep, you heard that right. Men can experience hormonal changes as they age too. In fact, around 40% of men over 45 experience a decrease in their testosterone levels. When your levels are balanced, you feel strong, confident and motivated. A decrease can cause fatigue, weight gain and mental fog.

Until now, this process has been suffered in silence. The truth is, it’s a natural part of the aging process, and there are ways you can help to ease the transition.

Andropausal Struggles

The struggles that come with andropause can make people feel ashamed or embarrassed. Let’s start being more open.

Decreased muscle mass and strength
Lower energy levels
Fatigue
Mood swings
Irritability
Mild depression
Increased belly fat
Reduced libido
Difficulty getting and keeping an erection

Resources: Understanding Andropause

To better understand this little-known topic, you can take our ‘Understanding Andropause’ course through our Wellbeing Academy.

Hormone help

No matter who you are, hormonal changes can be a challenge to navigate, at work or at home. Whether you’re suffering with the physical symptoms or it’s your mental health that has taken a dip, try these ways to best support yourself.

Prioritise strength training – after 40, muscle naturally declines unless you train it
Mobility work and stretching – helps to ease joint pain and stiffness
Balance your diet – your focus should be on protein for muscles, healthy fats for hormone production, reduction in sugar to avoid energy crashes, and hydration to support metabolism
Get enough sleep – to prevent fatigue and mood swings
Manage stress – stress raises cortisol, yet another hormone
Hormone testing – in some cases you may want to try either HRT for menopause (hormone replacement therapy) or TRT for andropause (testosterone replacement therapy)