8 Tips for Handling Menopause Symptoms at Work

You’re at work, feeling fine, doing your job, and suddenly you’re hit with an internal heat wave. It’s a menopausal hot flash. Without warning, your face feels flushed and sweat gathers on your face and body. You’d give anything to cool off in front of a fan.

Hot flashes are the most common symptom of menopause. And they have a way of striking at the worst possible times, like when you’re at an important meeting.

Hot flashes and other menopausal symptoms can strike throughout the day. They’re a normal part of aging, but that doesn’t mean they’re not annoying, especially when they occur while you’re at work.

The good news is that some simple steps can provide relief for most menopause symptoms. Here are eight tips from the medical staff at Virtuosa GYN for handling menopause symptoms while you’re on the job.

Be prepared for hot flashes

You know they’re going to happen, so be ready for them. Dress in layers so you can cool down fast. And carry a portable fan, spray bottle, and ice-cold water to drink when you heat up.

Avoid symptom triggers

Certain triggers make hot flashes more likely to occur. These triggers vary by woman, but if you pay attention, you may start to notice what sets off hot flashes for you. Once you figure out your personal triggers, you can try to avoid them.

Typical triggers include stress, spicy foods, caffeine, alcohol, warm rooms, and heavy clothing.

Practice meditation

Stress can cause menopause symptoms to worsen, but stress-relief techniques such as meditation can provide relief. The trick is to practice meditating when you’re calm, and then when you feel stressed — like before a big meeting — you can employ your familiar meditation routine to calm yourself down.

Work on improving your sleep

The changing hormone levels of menopause can interfere with your ability to fall asleep and stay asleep. As a result, daytime fatigue can slow you down at work. Lack of sleep can also affect your mood and your ability to concentrate at work.

To help improve your sleep, follow these important sleep tips:

• Avoid alcohol, large meals, and caffeine before bed.
• Exercise early in the day.
• Avoid liquids before bed if you’re waking up often to urinate.
• Adopt a relaxing bedtime routine that may include a warm bath, calm music, meditation, and chamomile tea.
• Get to bed early, so you’re not stressed if you can’t fall asleep quickly.

Laugh about it

If a hot flash strikes at an inopportune time, you can get upset about it — or you can laugh at the absurdity of the situation. Whenever possible, try to laugh it off.

Use memory aids

Some women find that menopause weakens their memory. If this happens to you, use memory tools such as calendars, phone reminder alarms, and other aids to remember appointments and other easily forgotten work-related info.

Consider hormone replacement therapy (HRT)

HRT can help ease menopause-related symptoms. Here at Virtuosa GYN, our team of doctors has extensive experience using bioidentical HRT to treat hot flashes and other symptoms brought on by menopause.

Schedule a menopause checkup

Your care providers at Virtuosa GYN in San Antonio, Texas, offer a full range of menopause care. If your menopause symptoms are interfering with your job, sleep, sexual enjoyment, mood, or concentration, we can work with you to identify solutions. Call us to schedule an appointment.