AIA Menopause Support Brochure

At AIA New Zealand, we’re committed to helping New Zealanders live Healthier, Longer, Better Lives. To achieve this, we are guided by our operating philosophy of Doing the Right Thing, in the Right Way, with the Right People, and the Right Results will come.

MENOPAUSE SUPPORT TOOLKIT This toolkit is for anyone who wants to learn more about menopause – whether you’re experiencing it yourself, supporting someone who is, or simply curious and keen to understand more.

Contents

Introduction to menopause

Menopause in the workplace

Why support colleagues going through menopause?

Menopause support at AIA

Thriving through menopause: practical tips and support

Targeted medical support

How leaders and colleagues can support

Further resources

aia.co.nz

INTRODUCTION TO MENOPAUSE Menopause is a natural process experienced by the majority of women and some people who are transgender or non-binary. It marks the end of menstrual cycles and is diagnosed after 12 consecutive months without a period. However, the experience of menopause is best understood as a transition rather than a one-off event, as symptoms can span several years and vary widely between individuals. Perimenopause: The Lead-Up Phase Perimenopause is the phase leading up to menopause, when hormone levels, particularly estrogen begins to fluctuate. This stage can start as early as the mid-30s or as late as the late 40s and may last for several years. Common symptoms during perimenopause include irregular periods, mood changes, sleep disturbances, and hot flushes. Because symptoms can begin well before menopause is officially diagnosed, it’s important not to make assumptions about who may be experiencing this transition. Instead, we should foster a workplace culture where individuals feel safe to speak up and seek support from their leaders or colleagues.

Menopause: The Transition Menopause typically occurs between the ages of 45 and 55 , though some individuals may experience early menopause due to genetics, medical conditions, or treatments such as chemotherapy or surgery. As estrogen levels decline, symptoms such as hot flushes, night sweats, fatigue, and cognitive changes may arise. Post-Menopause: Life After Menopause Post-menopause refers to the years following menopause. While some symptoms may ease, others such as changes in bone density or cardiovascular health may become more prominent. Ongoing support and awareness remain important during this phase to ensure wellbeing and access to appropriate healthcare.

AGE IN

YEARS

45 40

What are the symptoms? People who are going through peri-menopause and menopause may experience a wide range of physical and psychological symptoms. These may include:

• Hot flushes, sweating and chills • Insomnia or sleep disturbance • Irregular periods and/or heavy periods • Anxiety, depression, panic attacks, and/or loss of confidence • Fatigue • Headaches • Mood disturbance and/or irritability • Memory loss, brain fog and/or difficulty concentrating • Muscle/joint aches and stiffness • Skin changes – dryness, itchiness, sensitivity and unusual sensations • Over-active bladder • Recurrent urinary tract infections including cystitis • Heart palpitations

Please note that there are approximately 34 recognised symptoms of menopause, with sources suggesting there could be over 100 possible symptoms experienced by individuals. Therefore, each person’s experience is personal and symptoms will vary in duration, severity and impact.

Disclaimer: This toolkit is intended for general awareness and educational purposes only. It does not provide medical, psychological, or health advice and should not be used to diagnose any condition. If you would like support for your wellbeing, please seek guidance from a qualified healthcare professional.

Menopause Support Toolkit

MENOPAUSE IN THE WORKPLACE Menopause is a natural stage of life experienced by over 50% of the workforce, yet it remains stigmatised. This means that many people do not feel comfortable to disclose their symptoms, which can be severe, to colleagues or their leader. A study 1 of employees with menopausal symptoms across a range of organisations found that, the more frequently they experienced menopause-related symptoms: 1. the less engaged they felt at work, 2. the less satisfied they were with their job, 3. the less committed they felt to the organisation they worked for, 4. and the greater intention they had to quit their job. At AIA NZ we recognise our responsibility to: • Raise awareness and end stigma in order to foster an inclusive workplace where people are psychologically safe to speak up and discuss their menopause symptoms and experience. • Provide support and workplace adjustments to ensure we have a workplace that is set up to best support people who are going through menopause. What to expect from this toolkit • Understand the menopause transition, common symptoms and how they can be managed, • Understand the barriers that could potentially prevent a colleague going through the menopause transition from performing at work, • Gain confidence in your role as a leader or colleague to support someone navigating menopausal symptoms, • Understand the practical workplace adjustments available to support colleagues and help them thrive at work, and • Contribute to an inclusive working environment.

People experiencing menopausal symptoms require the same level of support and understanding in the workplace as anyone experiencing any ongoing health condition.

1. Impact of Menopausal Symptoms on Work: Findings from Women in the Health and Employment after Fifty (HEAF) Study, Dec 2022.

Menopause Support Toolkit

WHY SUPPORT COLLEAGUES GOING THROUGH MENOPAUSE?

60% of people going through menopause experience symptoms, with 20% facing serious symptoms. These symptoms, and the stigma associated with them, can have a significant impact on wellbeing and can pose a challenge for people as they go about their daily lives. For example, people may feel less confident and at odds with their desired image, in both their personal and professional lives. In a UK study 2 , 59% of participants said that their menopause symptoms impacted their work negatively. Nearly 30% took time off work because of menopause symptoms. Evidence shows that when people are experiencing menopause symptoms receive understanding and support from the workplace, the organisation reaps the benefits in terms of lower sickness absence and employee turnover, as well as increased employee engagement. The average age of menopause in NZ is 52 (although it may be experienced earlier) and women over 50 are the fastest growing segment of the workforce. We need to ensure that we create a positive working experience for this significant employee group. As life expectancy increases, people are working for a significant period of life after menopause. Adequately supporting employees experiencing menopause symptoms will help to ensure that AIA NZ continues to have a multi-generational and gender-diverse workforce where everyone can thrive.

Menopause impacts wellbeing

Menopause impacts work

Menopause impacts a large proportion of our workforce

It’s the right thing to do

2 Majority of working women experiencing the menopause say it has a negative impact on their work (CIPD), Mar 2019

Menopause Support Toolkit

MENOPAUSE SUPPORT AT AIA At AIA New Zealand, we believe everyone plays a part in creating a workplace that is safe, inclusive, and empowering for all. By building collective awareness and understanding of menopause , we can enable meaningful conversations, practical adjustments and supportive behaviours that help our people feel like their authentic selves and do their best work. We’re proud to make these insights available more broadly, supporting other organisations to take practical, meaningful steps toward greater inclusion in their own workplaces and industries.

Menopause Support Toolkit Menopause at AIA NZ

HOW DOES AIA SUPPORT EMPLOYEES GOING THROUGH MENOPAUSE? Menopause affects people in different ways, but there are practical things we can do to support people experiencing menopause at work, and help to minimise some of the most common symptoms. The next few pages will explain some of the options that we offer at AIA NZ.

Flexible Working If someone has had a particularly bad nights’ sleep, starting work a little later may help them ease into the day. Similarly, if they’re experiencing symptoms such as headaches or brain fog, they may find the work environment noisy, distracting or overwhelming - so booking a desk in the quiet zone in AIA House or working from home that day may be a better option. Leaders and employees are encouraged to review our Flexible Working Policy, and their Team Treaty, and consider how informal, ad hoc arrangements could be used to support. Open and Honest Conversation We encourage open discussion about menopause and its symptoms. Creating space for these conversations helps employees feel supported and enables teams to identify and implement practical adjustments that make a real difference at work. Be careful making jokes about menopause: people can be self-deprecating about their own symptoms as a way of coping, but having other people joke about it is not helpful.

Employees can contact the Health, Safety & Wellbeing Team to receive a complimentary USB fan.

Menopause Support Toolkit Menopause at AIA NZ

HOW DOES AIA SUPPORT EMPLOYEES GOING THROUGH MENOPAUSE? (CONT.)

At AIA House, our Wellness Rooms on Levels 3 and 5 are great places to take some quiet time away from work if required.

Headaches and fatigue

We encourage meetings to be kept to 25 or 55 minutes so people can take a break between back-to-back meetings – grab a drink, go to the bathroom, or just take a breather.

Cold drinking water is easily accessible.

Email the Health, Safety & Wellbeing Team for a complimentary USB fan.

Hot flushes and/or daytime sweats

If team members are worried about experiencing these symptoms in front of colleagues or customers, their leaders will be open to changing meeting schedules, and/or providing support for presentations. Anyone experiencing pain or discomfort relating to their workstation (whether in the office or at home) should submit a pain & discomfort report in Workday, so that the HSW Team can assist.

Muscular aches, bone and joint pain

Take short breaks to move around.

Consider adjusting work from home days where appropriate.

Washroom and toilet facilities are easily accessible and contain free period products.

In customer-facing or call-centre roles, team members can speak with their leader if they require more frequent breaks that day.

Heavy or irregular periods

Consider adjusting work from home days where appropriate to manage very heavy bleeding.

Sleep disruption and/or night sweats

Where suitable managers can agree to informal, ad hoc flexibility such as a later start or working from home, for employees who’ve had a rough night.

We encourage a team environment that openly discusses wellbeing and mental health. All teams are encouraged to complete wellbeing check-ins at the beginning of meetings.

1:1s are a great opportunity for team members to let their leaders know how they are doing, and to discuss possible adjustments to tasks and duties that are proving a challenge.

Short-term memory issues, mental health

Consider adjusting work from home days where appropriate.

If you’re comfortable having the conversation, discuss whether it would be helpful for the team member to visit a GP, if they haven’t already.

All employees have access to EAP (Employee Assistance Programme) and AIA MyCare—a virtual healthcare service offering a range of wellbeing and medical support.

Menopause Support Toolkit

THRIVING THROUGH MENOPAUSE: PRACTICAL TIPS AND SUPPORT Menopause affects everyone differently, and it can impact your work and wellbeing. The good news? There are practical ways to manage these changes and AIA is here to help. We take a whole-person approach to wellbeing, inspired by Te Whare Tapa Whā, the Māori health model. Think of your wellbeing like a whare (meeting house) with four walls: your physical, mental, social, and spiritual health. If one wall is shaky, the whole house feels it. That’s why we look beyond just physical symptoms - because thriving through menopause means caring for all parts of you. Click through each section to explore practical tips, support, and ways to feel more empowered at work and beyond.

PHYSICAL WELLBEING (TAHA TINANA) Menopause brings changes that can affect your body in many ways, from energy levels to bone health. Caring for your physical wellbeing during this time can ease symptoms, improve comfort, and support long-term health. Here are some practical tips: Set Up Your Workspace for Success Having an ergonomic and comfortable workspace reduces physical strain and supports focus. • Follow our Workstation Guidelines or contact the Health, Safety & Wellbeing (HSW) team for support. • At AIA House, you have access to a variety of spaces and the flexibility to choose a work setting that suits your needs – from standing desks, quiet zones, focus rooms, and collaboration spaces. • Wellness Rooms (Levels 3 & 5) are available for all your wellness needs including for meditation, stretching, prayer, or breastfeeding. Movement & Exercise Staying active during menopause can make a big difference to how you feel — physically and mentally. Regular movement helps reduce joint pain, improve mood, and support bone health, which becomes increasingly important during this stage of life. Here are some practical ideas: • Strength Training – Resistance exercises help maintain muscle mass and bone density, reducing the risk of osteoporosis. • Gentle Movement – Yoga, tai chi, or Pilates can ease muscle tension, improve flexibility and calm the nervous system. • Cardio – Cardio ranging from high-intensity workouts like cycling or HIIT to low-impact options like walking, swimming, or dancing can be very beneficial for heart, mood and overall wellbeing. Choose what feels energising and sustainable for you. • Stretching Breaks – Take short breaks during the day to stretch your back, hips, and shoulders. • Mind-body Practices – Yoga, tai chi or meditation can also support mental wellbeing by reducing stress and improving sleep quality. • Professional Support – Consider professional support such as physiotherapy, acupuncture, reflexology or massage for symptom management. Start small, even 10 minutes of movement can make a difference. Build up gradually and choose activities you enjoy.

Menopause Support Toolkit

Nutrition to Support Menopause What you eat during menopause can help manage symptoms and protect long-term health. Hormonal changes affect bones, heart health, and metabolism — so a balanced diet is key. Focus On: • Calcium & Vitamin D – Support bone health. Include dairy or fortified plant milks, tofu, leafy greens, and oily fish. • Lean Protein – Helps maintain muscle and energy. Choose fish, poultry, eggs, beans, tofu and nuts. • Whole Grains & Fiber – This can help weight and cholesterol. Opt for oats, quinoa, and whole-grain bread.

• Fruits & Vegetables – Aim for 5+ servings daily for vitamins, minerals and antioxidants. • Healthy Fats – Omega-3s from salmon, flaxseed, and walnuts support heart health.

• Phytoestrogens – Soy products (like tofu and tempeh), legumes, cruciferous vegetables (such as broccoli and cauliflower), and flaxseed contain natural compounds that mimic estrogen in the body. These foods may help reduce hot flushes and support hormonal balance during menopause. • Limit: Processed foods, added sugars, excess salt, alcohol, caffeine, and spicy foods if they trigger symptoms. • Hydration: Drink plenty of water to regulate body temperature and replace fluids lost through sweating. • Supplements: If you feel you can’t meet your vitamin needs through food alone, check with your healthcare provider if supplements would be beneficial.

Sources: WebMD, Cleveland Clinic, Johns Hopkins Medicine, Academy of Nutrition & Dietetics.

Resources for physical health:

EAP Services Specialist Menopause Support

EAP Services Rongoā Māori Support

AIA MyCare

Workstation Guidelines

Email Health, Safety and Wellbeing team to receive a complimentary USB fan

Flexible working at AIA

Free period products in all bathrooms at AIA offices

Book a Massage or Reflexology appointment at AIA House

Schedule of regular activities such as yoga and run club around AIA House

Wellness rooms on levels 3 & 5 in AIA House

Mission Nutrition offers 80% discount off a consultation with a nutritionist through AIA Vitality

Menopause Support Toolkit

MENTAL & EMOTIONAL WELLBEING (TAHA HINENGARO) Menopause can impact more than your body - it can affect mood, confidence, and mental clarity. Hormonal changes, disrupted sleep, and life pressures may lead to anxiety, low mood, irritability, or brain fog. These experiences are common and valid. Here are some practical tips on how you can care for your mental and emotional wellbeing. • Create a Calming Workspace – Use quiet zones or focus rooms if noise feels overwhelming or you have trouble concentrating. • Plan for Brain Fog – Use tools like task lists, reminders, and calendar alerts to stay organised on busy days. • Take Micro-Breaks – Short breaks during the day can help reset your energy and focus. • Prioritise Sleep – Poor sleep can worsen mood and anxiety. Create a calming bedtime routine, limit caffeine and screens before bed, and keep your room cool. • Move Your Body – Regular exercise like walking, yoga, or swimming boosts mood and reduces stress. • Stay Connected – Talk to trusted friends, whānau, or colleagues. Sharing your experience can reduce isolation. • Share at Work – If you feel safe and supported to do so, consider letting your manager or team know what you’re experiencing and what support might help. You might choose to share during: • Team check-ins – Try using simple tools like a two-word check-in or the traffic light system to express how you’re feeling. • 1:1 conversations – These are a great space for talking with your leader about how you’re doing and explore adjustments that may help ease challenges. • Be Mindful of Good Nutrition – Reduce alcohol, caffeine, and highly processed foods, which can impact mood and sleep. • Recharge Leave – Sometimes we just need a moment to pause, reset, and focus on what we need to fill our cup. Your quarterly AIA Recharge Days are perfect for this. • Practice Mindfulness – Techniques like deep breathing, meditation, or gratitude journaling can reduce stress, anxiety and improve focus. Mindfulness & Wellbeing Apps like Headspace or Calm can help guide you. • Journalling – Research shows that writing down your thoughts and feelings can reduce stress, improve mood, and enhance self-awareness. To get started, set aside a few minutes each day to write freely about your experiences, emotions, or things you’re grateful for.

Resources for Mental and Emotional Health:

EAP Services

AIA NZ’s Whai ora – Employee Wellbeing programme

Flexible working at AIA

AIA Vitality – Inside the psychology of journalling (and how to make it a habit)

AIA Vitality/Groove – Search for menopause under Mental Wellbeing

AIA Mahi Tahi Toolkit – Includes templates and inspiration for Team Check ins

Me@AIA training for leaders to champion wellbeing in their teams

Menopause Support Toolkit

SOCIAL & SPIRITUAL WELLBEING (TAHAWHĀNAU&TAHAWAIRUA) Menopause can sometimes feel isolating, but connection and purpose are powerful tools for wellbeing. Strengthening relationships and nurturing your spiritual health - whatever that means for you - can help you feel grounded and supported during this transition. Strong social connections and a sense of meaning improve resilience, reduce stress, and support overall hauora (health). Here are some practical tips on how you can support yourself: • Stay Connected – Spend time with whānau, friends, or trusted colleagues. Sharing your experience and stories builds connection and can strengthen your emotional resilience. • Share at Work – If you feel comfortable, let your manager or team know what support would help you. This might include adjusting meetings or offering understanding during more challenging days. • Coffee With a Pause Pal – Sometimes, the best support is a friendly chat with someone who understands. Our Pause Pals are AIA team members who’ve volunteered to be a listening ear for anyone navigating menopause. They’re not medical experts, but they can: • Share their own experiences

• Offer practical tips for managing work and wellbeing • Point you toward helpful resources and support options

• Simply grab a coffee and kōrero when you need it • You can find a list of AIA Pause Pals on our intranet. • Use AIA’s Wellness Rooms – Available for all your wellness needs including meditation, prayer (karakia), or quiet reflection when you need a moment to reset. You can find these in AIA House on levels 3 and 5. • Create Time for Joy – Make space for hobbies, laughter, and activities that bring you happiness. • Nurture Your Spiritual Wellbeing – This might include prayer, meditation, mindfulness, journalling, time in nature, or cultural practices like karakia or rongoā Māori that connect you to your values and identity.

Resources for Social and Spiritual Health

EAP Services Rongoā Māori support

Connect with a Pause Pal. You can find a list of Pause Pals on our intranet.

AIA House Wellness rooms (Levels 3 & 5, Plank C)

Conversation guide for colleagues and managers

Tikanga @ AIA Aotearoa Guide

AIA Vitality – Inside the psychology of journalling (and how to make it a habit)

Menopause Support Toolkit

TARGETED MEDICAL SUPPORT If your symptoms are affecting your daily life, such as disrupted sleep, causing severe hot flushes, heavy bleeding, or if you’re persistently feeling low or anxious – you might want to reach out to a healthcare professional. You don’t have to manage this alone. Who to Contact Your General Practitioner (GP) Your GP is your first point of contact for discussing menopause symptoms and reviewing your overall health. They can help you to: • Explore treatment options, including Hormone Replacement Therapy (HRT), and understand the potential benefits and risks. HRT can help reduce hot flushes, improve sleep, support bone health, and protect heart health. However, it’s not suitable for everyone, so it’s important to seek medical advice to determine what’s right for you. • Consider alternatives such as non-hormonal medications, supplements, and mental health support.

EAP Specialist Menopause Support AIA’s EAP provider offers offer specialist menopause support, including: • One-to-one menopause assessments • Cognitive Behavioural Therapy (CBT) for symptom management • Guidance on HRT and non-hormonal options • Lifestyle advice for sleep, nutrition, and stress management

Call your EAP provider to make an appointment.

EAP Rongoā Māori Support For those who wish to incorporate traditional healing, Rongoā Māori offers holistic care through herbal remedies, mirimiri (massage), and spiritual support. EAP Rongoā Māori support is available to all employees. Call your EAP provide to make an appointment. Traditional Chinese Medicine (TCM) TCM offers a holistic approach using acupuncture, Chinese herbal medicine, and lifestyle guidance to restore balance and ease symptoms such as hot flushes, night sweats, insomnia, and mood changes. Find a qualified practitioner via the NZ Chinese Medicine & Acupuncture Society.

24/7 Help – Mental Health & Medical Support: • Lifeline – 0800 543 354 (0800 LIFELINE) or free text 4357 (HELP) • Healthline – 0800 611 116

Remember: Every person’s menopause journey is unique. The best approach is the one that works for you - so reach out, ask questions, and explore your options.

Menopause Support Toolkit

HOW LEADERS AND COLLEAGUES CAN SUPPORT Menopause can impact work in different ways—physically, mentally, and emotionally. As a leader or colleague, you play a key role in creating a supportive environment where people feel safe, understood, and empowered to thrive.

Why It Matters

• Menopause is a natural life stage, not a performance issue.

• Supportive workplaces reduce stress, absenteeism, and stigma.

• Small actions can make a big difference to someone’s wellbeing and confidence.

One of my colleagues has opened up to me what should I say? Don’t feel like you have to have the perfect thing to say. Simply offering your support and understanding can be one of the most helpful things you can do. A conversation might look like this: • Start simple - “Are you OK?”, “Thanks for sharing that with me”, “How could I support you?”

• Listen actively - Give them time to respond. You’re not there to fix anything, diagnose or judge.

• Avoid assumptions - Everyone’s experience is different - don’t generalise.

• Encourage them to speak with their leader - Their leader can provide more support and explore what changes might help them manage symptoms at work. • Direct them to further resources - Suggest they access wellbeing resources such as EAP’s Menopause specialists and connect in with the People & Culture team if needed. How can leaders and teams contribute to an inclusive work environment? • Increase Your Understanding of Menopause - the more you know, the better you can support others. Understanding the practical adjustments and support measures available (pg. 5 & 6) will help you provide support. For example use the 25/55 minute meeting guideline, and encouraging the use of quiet zones or focus rooms. • Building Relationships Based on Trust, Empathy and Respect will make it easier for a colleague to feel comfortable to talk about their wellbeing. Regular check-ins help create an open and inclusive culture. • Share Your Experience - if you’re going through menopause — or have in the past — sharing your story can be a powerful way to break down stigma and build understanding. • Remind your team about EAP services, Wellness Rooms, and Pause Pals (our AIA team members who are available for a chat/kōrero about menopause). • Respect Cultural and Individual Needs - some people may seek support through Rongoā Māori, Traditional Chinese Medicine, or spiritual practices.

Menopause Support Toolkit

FURTHER RESOURCES

Australasian Menopause Society (AMS) • Fact sheets • Infographics • Videos • Find an AMS doctor in NZ

EAP Services - Specialist Menopause Support

AIA MyCare

English resources

Healthline – 0800 611 116

Lifeline – 0800 543 354 (0800 LIFELINE) or free text 4357 (HELP)

NZ Early Menopause Support Group

Supporting staff through the menopause: What employers need to know (CIPHR)

EAP Services – Ronongā Māori support

Māori resources

He aha te haumana taiaki ruahinetanga (MHT)? He marutau anō?

Te ruahinetanga, he aha ngā tohu?

Menopause Support Toolkit

If you have any questions please contact us at nz.corporatecommunications@aia.com

Menopause Support Toolkit

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