Helping women thrive through menopause and midlife health

International Women's Day and women's health

This International Women's Day, the theme Give to Gain is a reminder that when women are given access to knowledge and support, the impact is far-reaching. It ripples into workplaces, families, and communities¹.

Your health and your super are more connected than you might think. When you're informed and supported through life's transitions including menopause you're better placed to keep doing the work you love, protect your income, and build the retirement you deserve. Menopause is a natural stage of life but knowing that doesn't always make it easier to navigate. For many women, perimenopause and menopause bring changes that feel unexpected and often difficult to talk about. You are not alone and the more you understand what's happening, the more in control you can feel of your health and your future.

What's happening during perimenopause and menopause?

During perimenopause and menopause, fluctuating and declining levels of oestrogen and progesterone hormones trigger a wide range of changes. Most people know about the physical symptom’s hot flushes, night sweats, disrupted sleep, fatigue, and joint pain. But the emotional and cognitive changes are just as common, even if they're talked about far less.

These can include low mood, difficulty concentrating (often called brain fog), forgetfulness, feeling more easily overwhelmed, and heightened anxiety. There are other symptoms that are rarely discussed at all such as vaginal dryness, urinary incontinence, and frequent Urinary Tract Infections (UTI) that affect many women but are often suffered in silence.

What are the recommend healthy habits during perimenopause and menopause?

You don't need a complete lifestyle overhaul to start improving your health during this period. Evidence shows that a few key habits can meaningfully support your health during this stage.

• Eat well. A diet rich in colourful vegetables, wholegrains, fish, olive oil, and nuts supports metabolic health, bone strength, and heart health. Getting enough calcium and vitamin D is especially important as oestrogen declines.
• Move regularly. Aim for at least 150 minutes of moderate activity each week, plus muscle-strengthening exercises twice a week. Pilates, yoga, and walking also support stress management and sleep quality.
• Prioritise sleep. Reducing caffeine and alcohol, keeping consistent sleep times, and managing vasomotor symptoms (like hot flushes) can make a real difference to sleep quality and in turn, to your mood, memory, and energy.
• Manage stress. Mindfulness, breathing exercises, social connection, and even Cognitive Behavioural Therapy (CBT) can all help. You don't need to do all of them find what works for you.

What is menopausal hormone therapy?

Menopausal Hormone Therapy (MHT), also known as Hormone Replacement Therapy (HRT), helps relieve disruptive menopause symptoms by replacing declining hormone levels. It aims to use the lowest effective dose to improve quality of life.

MHT is considered safe by most medical professionals and effective for many healthy women aged 50–60², though misconceptions from the early days of HRT can prevent some from seeking treatment.

MHT comes in different forms - oral tablets, skin patches, gels, and more and is tailored to your symptoms, history, and preferences. The key is having an open, informed conversation with your GP to see if this is a good option for you.

Why this matters for your super?

Here's a connection that doesn't get talked about enough. When menopause symptoms are unmanaged, they can affect your ability to work through fatigue, brain fog, or reduced capacity. Reduced work hours, taking extended leave, or even early retirement, can mean lower income and interrupted super contributions. The result can be a smaller super balance at retirement.

Unmanaged menopause symptoms are one of the leading contributors to women reducing their work hours. Research by the Australian Association of Superannuation Funds (ASFA) showing one in seven Australian women paying a superannuation savings penalty as they transition through menopause, by taking time out of the workforce or retiring prematurely³. Looking after your health now isn't just good for how you feel today. It protects your earning capacity and, in turn, your super for your future retirement.

What support is included in your membership?

As an Aware Super member, you have access to confidential health and wellbeing support through Teladoc Health at no extra cost. Their Menopause Support Service connects you with services including Mental Health Assist and Nutrition and Fitness support, depending on what you need.

Your Next Steps

Taking care of your health during menopause doesn't have to feel overwhelming. Here are a few simple ways to get started:

1. Teladoc Health service are available to Aware Super members through their membership. Visit aware.com.au to access confidential health support, including menopause specific services, mental health support, and nutrition guidance, with no referral needed.
2. Log into Member Online at aware.com.au to check your super balance and make sure you are on track.  
3. Book a Super Helpful Check-in* and speak to one of our super or retirement experts to check whether your super is on track for your retirement goals. The 45-minute appointment is at no cost to members.   

*Advice provided by Aware Financial Services Australia Limited (ABN 86 003 742 756, AFSL 238430), wholly owned by Aware Super.

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