10 Tips for Managing Menopause Symptoms at Work

While every woman experiences menopause differently, your body will likely react with some changes during this stage of life. Common menopause symptoms, like mood changes and weight gain, can interfere with your comfort and concentration. When symptoms are obvious, they can distract from the professional image you present to colleagues. While this stage of life is temporary, some symptoms, like hot flashes, can last from 7-11 years or more.

It can be difficult to satisfy work and professional responsibilities while your body is experiencing these types of unpredictable symptoms. Our board-certified OB/GYN, Mark P. Schumacher, MD, helps women in Reno, Nevada, to navigate the physical and emotional changes that occur with menopause. 

We administer several effective treatments that help women cope with menopause symptoms. Depending on your condition, Dr. Schumacher may recommend hormone replacement therapy with synthetic hormones or bioidentical hormone replacement therapy (BHRT), or he may suggest using MonaLisa TouchTM, a vaginal rejuvenation treatment.

Dr. Schmacher shares these 10 strategies for making it through your workday without succumbing to menopause symptoms. 

#1 Manage the temperature

While you may not be able to control the temperature for the entire office, having control over the temperature of your individual area can give you some relief when dealing with hot flashes. If possible, position your workspace where there’s circulating air or a window. A desktop fan can also help keep you cool when your internal temperature rises.

#2 Dress in layers

You’re more likely to experience a hot flash if you’re overheated. Dressing in layers gives you control over your body temperature. It also allows you to adapt to your body’s changing internal temperature discreetly by simply removing the outer layer. Try wearing breathable fabrics like cotton, which can feel lighter and allow more air to circulate against your body. 

#3 Reduce stress

Stress is associated with the onset of hot flashes, mood swings, and irritability. Take actions that can help reduce the level of stress in your life, especially at work. Learn to delegate when appropriate to lighten your load when you’re overwhelmed. 

#4 Take time out to breathe

Sitting quietly to relax and take several deep breaths can help clear your mind when you’re in the midst of a hot flash or emotional turmoil from uneven hormone levels. Practice meditation every morning so you can focus clearly and calmly.

#5 Exercise regularly

While getting hot and sweaty is probably the last thing you want during menopause, doing so can reduce the intensity of hot flashes. A regular exercise routine can also help you sleep better, lessen stress, and maintain a healthy weight. 

#6 Get plenty of sleep

Whether hot flashes wake you up in the middle of the night, or you simply can’t relax adequately to fall asleep, it can be difficult to get a good night’s sleep during menopause. Position yourself for sleep success by establishing a regular bedtime routine and sleeping in a cool, well-ventilated room. 

#7 Eat a healthy diet

A nutritious diet that emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats can help you get all the nutrients you need to handle the physical and mental changes of menopause. It can also help reduce weight gain and make you feel better. Pack your lunch if healthy meals aren’t available at work. Keep a variety of healthy snacks in your workspace so you won’t be tempted by vending machines when you’re hungry.

#8 Stay hydrated

During menopause, your estrogen levels decline. Since estrogen helps your body retain water, you run a higher risk of dehydration during this time of life. Drinking at least eight glasses of water daily can help keep you hydrated and maintain good health.

#9 Communicate with colleagues

While your menopause journey may not be worthy of the company newsletter, you may benefit from sharing your experience with one or two close female friends at work. When others understand your circumstances, they’re more likely to offer valuable support and encouragement during difficult days.

#10 Avoid trigger foods

Some foods can trigger hot flashes for many women. Typically, it’s best to avoid spicy foods, alcohol, and caffeine. Foods high in salt, processed carbs, and added sugars can make you retain water and feel bloated and irritable.

Find out more about options for managing your menopause symptoms at home, at work, or in social situations. Call our office to arrange a comprehensive examination and personal consultation.

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