If you’re a teacher or part of a busy school team, you already juggle lessons, pupils and deadlines every day. When the perimenopause and menopause arrive, those demands can feel even tougher.
The symptoms women report during perimenopause are wide and varied because we have oestrogen receptors throughout our bodies. Below I focus on the most commonly reported menopause symptoms and how you can begin to manage them – both in and out of the classroom.
Most Common Symptoms
- Changes to the menstrual cycle
- Hot flushes and night sweats
- Difficulty sleeping
- Mood changes – low mood, anxiety, mood swings
- Vaginal dryness and discomfort during sex
- Reduced sex drive (libido)
- Recurrent urinary tract infections (UTIs) and cystitis
- Problems with memory and concentration, often called brain fog
- Increased likelihood of headaches
- Joint pain
- Weight changes
There are many more possible symptoms, and every woman’s experience is different.
Before speaking with your GP or nurse it can help to complete a menopause symptom questionnaire so you can clearly explain what you’re noticing.
Why Symptoms Begin
Symptoms usually start months or years before your periods stop – this stage is called the perimenopause.
Medication and herbal remedies can play a part, but the biggest impact often comes from focusing on the four pillars of health.
The Four Pillars of Health
- Nutrition
Food is your body’s fuel. A balanced diet with plenty of colourful vegetables, lean protein and wholegrains helps keep energy levels steady. Calcium-rich foods such as milk, yoghurt and kale protect bone strength, while vitamin D supports your immune system and bones. - Sleep
Quality sleep restores body and mind. Try to keep a regular bedtime routine – even in term time – and aim for seven to nine hours. Avoid screens in the two hours before bed and create a calm, cool environment. - Activity & Exercise
Regular movement maintains bone density and boosts mood. Weight-bearing activities like brisk walking, running or dancing strengthen bones, while strength training (such as resistance bands or light weights) supports muscle and joint health. - Relaxation & Stress Management
Teaching can be stressful. Carving out time for relaxation – yoga, meditation, tai chi or even slow breathing – helps to regulate hormones and reduce anxiety. Short “mindful minutes” between lessons can make a real difference.
It also helps to:
- Talk to other people going through the same thing – family, friends or colleagues.
- Speak to a doctor before taking herbal supplements or complementary medicines.
- Consider HRT or other prescribed medicines if advised by your GP.
Advice for Specific Symptoms
Hot Flushes
- Wear light clothing
- Keep your bedroom cool at night
- Take a cool shower, use a fan or have a cold drink
- Try to reduce your stress level
- Avoid or cut down on triggers such as spicy food, caffeine, hot drinks, smoking and alcohol
- Exercise regularly and lose weight if you are overweight
- Keep a diary to see if there are any personal triggers
Cognitive behavioural therapy (CBT) can also help you manage hot flushes.
Mood Changes and Brain Fog
Focus on the four pillars of health:
- Get plenty of rest
- Exercise regularly
- Do relaxing activities
- Speak with family, friends or colleagues about how you are feeling
- Keep mentally active and socially connected
- Consider HRT if advised
CBT is a type of talking therapy that can help with low mood, feelings of anxiety and sleep problems.
Difficulty Sleeping
- Start your day outside in daylight for 10 minutes – this helps set your body clock
- Exercise regularly
- Listen to relaxing podcasts to encourage sleep
- Limit screen time for two hours before bed
- Create a calm, cool, dark and quiet bedroom space
- Go to bed and wake up at the same time every day
- Practise mindfulness or journalling to calm your mind
- If you can’t sleep after 15 minutes, get out of bed and go to another room until you feel sleepy
- Speak with your GP if sleep issues persist
Genitourinary Issues
(including recurrent UTIs, vaginal dryness, discomfort during sex and reduced libido)
- Local oestrogen treatments – topical oestrogen creams, tablets or rings improve moisture, elasticity and pH value and can usually be used safely because the hormones are not absorbed systemically
- HRT – available as tablets, gels, sprays or patches to improve hormone levels
- Vaginal lubricants and moisturisers – give immediate relief from dryness and discomfort, especially during sexual activity
- Pelvic floor exercises – the NHS Squeezy app can help
- Stay hydrated
Headaches
- Drink 1.5–2 litres of water a day, more if you experience significant hot flushes and night sweats
- Eat regular meals and keep to a healthy diet
- Take regular exercise
- Focus on getting consistent, good-quality sleep
- Manage stress through journalling, meditation or mindfulness
- Keep a diary to identify any triggers
- Use over-the-counter medication if needed
- Consider HRT to help stabilise hormone levels
Joint Pain
- Try low-impact exercise such as swimming, cycling, Pilates or yoga
- Add strength training – resistance bands or weight training
- Include weight-bearing activity such as walking or using stairs
- Eat foods rich in omega-3 fatty acids such as salmon and walnuts
- Consider supplements: vitamin D and calcium for bone health; magnesium, curcumin or collagen for joint health
- Maintain a healthy weight and stay hydrated
- Consider HRT
Weight Changes
Many women notice weight gain during menopause. You can:
- Increase your protein intake to feel fuller for longer
- Focus on fruit and vegetables for fibre, vitamins and minerals
- Reduce or limit alcohol and high-calorie snacks
- Increase activity and exercise – as suggested for joint pain
- Work on the four pillars of health
- Be consistent: small, sustainable changes work better than drastic diets
You're Not Alone
Teachers and school staff give so much to their pupils – but your wellbeing matters too.
- Contact our Nurse team for an individual consultation.
- Join our Happier Healthier You community to build healthy habits and find peer support.
For more background on menopause and treatment options, see the NHS Menopause overview.
Menopause is a natural life stage, and with the right support you can continue to thrive in the classroom and beyond.
Louise Chambers
Senior Health Engagement Nurse