Don’t let fatigue, sleep disturbances, hot flashes, and memory issues have a negative impact on your career. Just follow these tips to manage menopause on the job in the best way possible:
- Try to Control the Temperature around Your Work Area
Controlling the temperature around your work area is very important as it will help you do your work more efficiently at the office. You can turn on the air conditioning at the office. However, if you cannot touch the thermostat, consider moving your desk near a window or look for a personal desk fan. This fan will help you avoid hot flashes while keeping your work area cool.
- Manage Stress
One of the best ways to tame stress is to practice relaxation techniques like meditation, deep breathing, and yoga. These techniques work well as they reduce the levels of the stress hormone known as cortisol. Cortisol can lead to depression, and weight gain and increase the visible signs of aging.
Reduces the levels of cortisol can help you manage menopause on the job as it reduces menopause symptoms. Deep breathing can help you reduce the severity of a hot flash. If you notice that you have a hot flash, just inhale for 5-6 seconds, hold for 5-6 seconds and exhale for 5-6 seconds to make the hot flash pass quicker.
- Consider Dressing in Light Layers
When you dress in layers, you will manage hot flashes while keeping within the dress code policy. Wear light clothes made from cotton as it is a more breathable material than polyester blends or other synthetic factors. Don’t wear clothes made from tweed and wool as they hold in heat. If the weather is terrible, opt for a base layer made from wicking material. These shirts are meant to draw moisture away from the body and can help you feel comfortable when you have a hot flash.
- Snack on a Regular Basis
Healthy snacks can help stabilize your blood sugar levels and reduce menopause symptoms and mood swings. So, consider snacking regularly to manage menopause on the job. The best snacks include fruits and nuts as they make you feel fuller for longer and help you avoid sugar crashes.
- Find a Confidant
Tell someone you trust in the workplace about your menopause symptoms. Talking about your condition is important as it can reduce stress and make you feel better. So, look for a co-worker or female supervisor you trust and tell them about your symptoms. If you feel like your symptoms become unmanageable speak to a menopause doctor.
- Consider Starting an Exercise Routine
An exercise routine can help you reduce your menopause symptoms. Exercising on a regular basis can also help improve your mood, and sleep and help reduce anxiety and cortisol levels. Besides, it will improve joint and muscle function hence improving your balance and stability as you grow older
- Stay Hydrated
Hot flashes and night sweats can lead to dehydration. As such, it is good for you to drink at least 8 glasses of water on a daily basis to ensure that your body has enough fluids. Apart from replacing what you lose, drinking at least 8 glasses of water reduce the formation of fine lines and wrinkles.
- Seek Medical Help
If you feel like the menopause management tips mentioned in this article did not work, seek medical help. We have professionals who can help you out. A doctor will evaluate your menopause symptoms and recommend the best treatment, including hormonal and non-hormonal treatment options.