How to Remain Professional Despite Menopause Symptoms

What do mood swings, difficulty sleeping, weight gain, and hot flashes all have in common? They’re all some of the most dreaded symptoms of menopause. Not everyone experiences the same symptoms with the same severity, but most women go through some variation of these.

It can be hard enough to deal with menopausal changes in the comfort of your own home. But managing them at work is another story entirely. You can’t strip down or jump into a cold shower when a hot flash hits you during a corporate meeting. Fortunately, there are less drastic things you can do to manage your symptoms. Here are a few ways to remain comfortable and professional at work despite the challenges of menopause.   

Make Dietary Adjustments

One of the most interesting things about menopause is that many of its symptoms are heavily impacted by diet. Certain foods and beverages can stimulate mood changes and hot flashes, so it’s best to avoid them — especially while at work. Caffeine, alcohol, and spicy or sugary foods and drinks are all potential menopause symptom triggers. Therefore, you should reduce your intake or stop consuming them altogether.  

There are plenty of other foods you can freely enjoy knowing they may actually reduce the discomforts of menopause. For example, flaxseeds, sesame seeds, beans, and tofu all are rich in phytoestrogens and may help balance your hormones.

In addition to dietary changes, taking certain supplements can benefit your health during menopause. Menopausal women are already at a higher risk of UTIs, but consistently taking a UTI supplement can help. Other helpful supplements that may help balance hormones and reduce hot flashes include red clover and evening primrose oil. Both of these options contain compounds that mimic estrogen and may help alleviate menopausal symptoms.

Plan Ahead for How You’ll Deal With Hot Flashes

Depending on how severe your hot flashes are, they could cause you to feel like a crazy person at work. You may get a few curious or alarmed looks from coworkers if you suddenly turn beet red and begin sweating profusely. But what can you do when you feel the heat start to rise in your body as quickly and unavoidably as an oncoming freight train? The best thing is to plan ahead and have several ways to address this uncomfortable scenario.

If you have your own thermostat-controlled office, keep the temperature low at all times. You may need to wear a jacket in your office most of the time to stay warm. But when a hot flash hits, you’ll be grateful your personal working space is as cold as it is. It’s easy to remove a jacket if you get too hot, but it’s not as easy to quickly lower the temperature in your working space.

Finally, bring a large thermos or tumbler of ice water with you to work each day. Set it where it’s easily accessible whenever you need it. When you start to feel the familiar sensation of heat rising in your body, take a drink. Cooling your body internally is a great way to bring your symptoms under control before they become overwhelming.

Adjust Your Wardrobe for Comfort

Many women quickly discover that certain clothing items and fabrics are hotter to wear than others. The good news is that you can use your out-of-control internal furnace as an excuse to completely change your wardrobe. You’ll want to get rid of anything made with wool and synthetic fabrics. These materials tend to trap heat close to your body, which is precisely what you don’t want to do.

It’s far better to wear clothing made from cotton, linen, rayon, and bamboo. These materials are breathable, lightweight, and can help you feel more comfortable when your temperature rises. Natural fabrics tend to be more costly than synthetic fabrics. But for many women, the extra cost is well worth the additional comfort and peace of mind.   

In addition to revamping your wardrobe, try to select loose clothing that allows for natural air flow. That way you won’t feel like you’re trapped in a sauna when a hot flash strikes. You may also want to dress in layers so you can casually remove some of your outer clothing without drawing unwanted attention to yourself.

Minimize Stress

Feeling stressed is a common trigger for menopause hot flashes. Although you can’t totally eliminate stress from your life, there are ways to decrease it. Start by leaving for work a few minutes earlier than usual. The extra time can help you enjoy a calmer commute instead of feeling panicked that you might be late.

Another way to kick stress to the curb is by exercising regularly. Physical movement triggers the release of endorphins, which are your body’s “feel-good” hormones. Before long, you’ll start to feel a boost in your mood that will help you manage your work responsibilities with greater professionalism.

Picking up an enjoyable hobby is another great way to bring your stress levels down. Make time after work to learn a new skill or engage in an activity you enjoy. Ideas include painting, crocheting, gardening, or reading. It doesn’t really matter what you do as long as it helps you feel relaxed, unrushed, and happy.

Menopause might make work challenging for a while, but it’s a perfectly natural phase of life.  The best way to meet the challenge is by making adjustments to your personal and professional life. Use these tips to prevent menopause symptoms from interfering with your ability to perform your professional responsibilities well.