10 Tips For Handling Menopause Symptoms at Work

Sep 13, 2023
10 Tips For Handling Menopause Symptoms at Work
Work is hard enough without adding in hot flashes and mood swings amid menopause — but there are steps you can take to keep them at bay. Keep reading to discover tips to control your menopause symptoms during work.

When you're in the middle of menopause, the symptoms are sometimes unbearable. Although you might be able to manage your hot flashes at home, getting them under control at work is a different story.

If you struggle to keep your menopause symptoms at bay, Dr. Meryl E. Kahan and the team at SheMD in Little Neck, New York can help. Dr. Kahan is a gynecology and aesthetics expert with years of experience treating patients for menopause.

Common menopause symptoms

Menopause is a big transition when your body goes through several significant changes. At this stage, your body prepares to end your childbearing years by decreasing estrogen production.

Estrogen is one of the leading female hormones essential for many functions, including childbearing. When you reach menopause, your body begins producing less estrogen, which causes various uncomfortable symptoms, including:

  • Chills
  • Vaginal dryness
  • Irregular periods
  • Hot flashes
  • Night sweats
  • Mood swings
  • Thinning hair
  • Dry skin
  • Sleep problems

These symptoms are bad enough to deal with at home, but it's even harder to control when they strike at work. Fortunately, you don't have to deal with these symptoms on a consistent basis. You can take some steps to manage your symptoms at work and stay comfortable.

Tips for managing your symptoms at work

Hot flashes, mood swings, and dry skin make your work day a little more challenging when you don't have them under control. If you're struggling to manage your menopause symptoms during the day, Dr. Kahan offers the following tips:

1. Dress in layers

Hot flashes and chills often happen during menopause, and your work environment doesn't help. Dress in layers to take clothing off during hot flashes and put some back on when your chills strike.

2. Keep a fan nearby

Another tip to keep hot flashes under control is to keep a fan in your office or workspace. When you feel uncomfortably hot, turn on your fan to cool down quickly.

3. Limit caffeine

When you're going through menopause, caffeine is your enemy in most cases. Caffeine not only makes it harder for you to get sleep, but it also triggers hot flashes. Try to limit your caffeine intake or eliminate it.

4. Drink plenty of water

Keep cold water available during the workday to keep you hydrated and cool you down when a hot flash strikes. Staying hydrated also improves other symptoms like dry skin and weight gain.

5. Get exercise

Exercise is a great option to control your menopause symptoms. Taking a walk during your lunch break or squeezing in a few push-ups during an afternoon lull helps you sleep better and keeps your mood elevated.

6. Take a deep breath

If you're dealing with mood swings at work, try relaxation techniques like deep breathing. Simply taking a moment to relax greatly helps your mood swings and other menopause symptoms.

7. Get plenty of sleep

Sleep is sometimes hard to come by when you're busy, but it's crucial at every point of your life, including menopause. Try to get at least eight hours of sleep to keep your menopause symptoms under control during the day.

8. Cut back on processed foods

Processed, sugary foods wreak havoc on your body by increasing your blood sugar and then dropping it, leading to fatigue and irritability. Focus on eating healthy during the workday to eliminate uncomfortable menopause symptoms.

9. Avoid spicy foods

Eating spicy foods at work is a surefire way to trigger hot flashes. While at work, stick to bland foods that won't bring uncomfortable symptoms.

10. Consider hormone therapy

If other avenues of self-care haven’t worked to control your menopause symptoms, Dr. Kahan recommends hormone replacement therapy to ease your menopause symptoms. She prescribes estrogen in various forms to boost your levels and decrease menopause symptoms.

Following all these tips helps you not only manage your menopause symptoms but also keeps you healthy during this stage of your life.

If you need help managing your menopause symptoms, call one of our offices in Little Neck, New York, today to schedule a consultation with Dr. Kahan. You may also send our team a message on the website.