10 Tips for Handling Menopause Symptoms at Work

When those inevitable menopause symptoms come knocking, finding effective ways to manage them is key. 

Some menopause symptoms, such as night sweats, insomnia, or vaginal dryness, won’t affect you during the day when you’re trying to accomplish tasks at work, but other common symptoms, such as hot flashes, urinary incontinence, and brain fog may make your work life difficult. 

Managing menopause symptoms at work might feel like an impossible task, but our team at Metro Health and Wellness in Nashville, Tennessee, and Marietta, Georgia — led by menopause management expert Dr. Kirstie Cunningham — offers 10 practical ways to reduce menopause symptom severity while on the job.

1. Dress in layers

Avoid heavy wool sweaters or tweed jackets and opt for one or more layers that are made of thin, breathable cotton and can be easily shed when hot flashes show up. 

2. Stay hydrated

Keep a cold bottle of water in your workspace. Staying on top of your water intake can help better regulate your body temperature and cools you down during a hot flash.

3. Control the temperature of your personal work area

You likely won’t be able to control the office thermostat, but you can cool down your personal office space a bit with a fan. Keep one nearby so you can reach for it during a hot flash.

4. Avoid hot flash triggers

Hot beverages, caffeine, and spicy foods often provoke hot flashes. If you find this to be the case, consider avoiding hot and spicy foods and beverages while you’re at work.

5. Go when you need to go

If you find yourself dealing with frequent urine leaks, don’t try to hold your pee. Get up to go as soon as you need to. Over time you can retrain your bladder, but in the meantime, go immediately when you feel the urge. 

6. Organize your workload

If menopause has affected you cognitively and you are more forgetful or more easily overwhelmed by tasks at work, set more reminders for yourself or re-prioritize and reschedule tasks to make them more manageable. 

7. Take breaks often

Fatigue and brain fog can make it incredibly difficult to be productive. Because of this, don’t be afraid to get up and walk every once in a while to give your brain a break and pump some oxygen to your heart and brain. It will probably make you more productive in the end. 

8. Practice healthy lifestyle habits

Eating a balanced diet, exercising regularly, limiting alcohol intake, and prioritizing good sleep hygiene can all reduce the severity of menopausal symptoms. Plus, these approaches lower your risk for developing other health conditions such as osteoporosis, diabetes, and heart disease. 

9. Confide in a trusted co-worker

You don’t need to announce to everyone in your workplace that you’re transitioning to menopause, but finding a co-worker that you can confide in can help you feel less alone. They may be able to help you with an overwhelming workload or just be a friendly face that knows what you’re going through.

10. Seek professional treatment

Many menopause treatments can be eliminated or at least significantly reduced with medical treatments. 

At Metro Health and Wellness, we offer hormone replacements and other prescription medications to give you the relief that you need. We can also create customized nutrition and exercise plans that work best for you for optimal success. 

To get started with treatment for menopause symptoms, schedule an appointment by calling your nearest office location or using our online booking feature today.