Guide to Managing Menopause Symptoms at Work

Understanding Menopause and Its Impact on Work

Menopause can affect your work in several ways. The women affected by menopause may most likely be your most skilled and experienced employees. Taking care of them and understanding them is essential. Let us take a look at how menopause affects you at work.

• Hot flashes and night sweats are the significant symptoms of menopause. These make it difficult to focus and concentrate on your work.
   
• Fatigue caused by menopause can lead to decreased productivity and cause increased absence of mind.
   
• Not only can menopause affect your physical health, but it also changes your mood. It makes interaction with your colleagues and clients a problematic task. Mood swings during menopause affect others, too.
   
• Vaginal dryness during menopause makes it challenging to sit for extended periods.
   
• Menopause can affect your sleep hours, indirectly affecting your work productivity.

In addition to the listed problems, menopause can make you gain weight, cause hair changes and changes in bone density, etc. Emotional changes like depression and anxiety are widespread in menopausal women. These changes together make working during menopause a tough challenge. 

Coping Strategies for Menopause Symptoms at Work

Menopause can cause different difficulties for different persons. The critical part addresses what disturbs or hinders your work most. You should then take steps to overcome these difficulties and thus work productively. 

How Can You Manage Hot Flashes at Work?

Hot flashes can be extremely uncomfortable and embarrassing, especially at work.

• Dress for the condition. Never choose tight or synthetic fabrics that can effectively trap heat. Always choose loose-fitting, breathable fabrics like cotton or linen. Try to dress in layers, as this will help you adjust your clothing to stay comfortable.
   
• Use a personal fan. Keep a small personal fan at your workplace. Doing so can help to keep you cool during the hot flashes. Point it at your face or neck when you experience a hot flash.
   
• Try to ensure your workplace is well-ventilated and has optimal temperature.
   
• Drinking cold infusions can help you to cool down. Water is the best option.
   
• Whenever you experience a severe hot flash, you can always excuse yourself to the restroom. Splash some cold water on your face and neck. 
   
• Speaking openly about hot flashes is a healthy discussion. Try to connect with your manager or colleagues and seek their help to take more breaks, work from home, or adjust your working hours.

How Can You Overcome Menopause Fatigue?

Women are primarily multitaskers and try hard to balance their professional and personal lives. When menopause strikes, fatigue is one of the main elements that tags along. Practical ways to overcome menopause fatigue at your workplace are listed below.

• Always try to stay hydrated as much as possible. Dehydration can lead to fatigue, so drinking plenty of water throughout the day is crucial. Aim to drink at least eight glasses of water daily or more if you are active or sweating.
   
• Eat healthy snacks. Avoid sugary snacks and processed foods that can lead to a crash in energy levels. Instead, choose healthy snacks high in protein, fibre, and complex carbohydrates, such as nuts, seeds, fruits, vegetables, and whole grains.
   
• Take short breaks to stretch. Getting up and moving around every hour or so can help to improve circulation and boost energy levels. Try doing simple stretches like neck rolls, shoulder shrugs, and arm circles.
   
• Get enough sleep. Most adults need about 7-8 hours of sleep every night. Getting enough sleep will help you to feel more rested and energised throughout the day.
   
• Exercise regularly. Exercise helps you boost your energy levels and improve overall health. Aim for a minimum of 30 minutes of moderate-intensity exercise most days of the week.

How Should You Regulate Your Mood Swings?

Women often get subjected to unfair criticism for their mood swings. However, what many fail to realise is that women’s hormonal balance can be a complex and delicate matter. The imbalance can significantly heighten during menopause, a time when women go through significant changes in their bodies. As a working woman, regulating these mood swings at the workplace can be challenging. Try the following to regulate your mood swings: 

• Start practising mindfulness. Mindfulness means paying attention to the present moment without judgment. It can help manage mood swings by identifying and challenging negative thoughts. Meditation and informal exercises like paying attention to your breath or the feel of the ground can help you practise mindfulness.
   
• Do deep breathing exercises. Try deep breathing exercises to reduce stress. One simple one is the 4-7-8 breath: Inhale for four counts, hold it for 7, and exhale for 8. 
   
• Another is the box breath. Imagine you are drawing a box. Inhale up the side of a box, hold at the top, exhale down the other side, and hold at the bottom. Repeat for a few minutes.
   
• Find time for relaxation. It is crucial to find time to relax and de-stress every day. The activities could involve reading, listening to music, taking a bath, spending time in nature, or doing anything else that you find enjoyable and relaxing.

If you feel stressed or overwhelmed, try to set aside time each day to relax and de-stress. Even if it is just for 15 minutes, taking time for yourself can help improve your mood and reduce stress levels.

How Can Proper Sleep Help?

Menopause itself can cause a variety of sleep disturbances like night sweats, insomnia, and hot flashes. Generally, not getting adequate sleep can cause various health problems, including worsening of your menopausal symptoms. Following are some guidelines that you can follow to ensure a good quality sleep

• Establish a Proper Bedtime Routine: A consistent bedtime routine is vital to naturally regulate your body’s sleep-wake cycle. Stick to this routine as much as possible and ensure you get appropriate hours of sleep.
   
• Create a Proper Sleep Environment: Sleep in a dark, calm, quiet bedroom. Try to avoid using smartphones or other electronic devices before going to bed.
   
• Avoid drinking caffeine and alcohol before bed.

Seeking Professional Support

As a working woman, you may be aware of the importance of seeking support from a healthcare professional. If you are not finding success in coping with your menopausal symptoms at work, It is best to consult a medical professional. They can evaluate your symptoms and design a treatment plan that suits you. Following are some of the treatment options available:

Hormone Therapy

This therapy can relieve many of your symptoms of menopause. However, it is not without any risks. Hence, you must consult your doctor about what is right and wrong.

Alternative Therapies

Treatments like ayurvedic panchakarma therapies, ayurvedic herbal formulations, therapeutic yoga and medications can help relieve menopausal symptoms.

Conclusion

Working during menopause is a brave choice and the right one, too. But it won’t be easy as your body is going through many changes. You ought to be responsible for your health. Always try to ensure good working practices by prioritising your health. With your expertise in your work field, you can continue to excel if you remain mindful of your health condition.