10 Tips for Managing Menopause Symptoms at Work

The symptoms of menopause can be difficult to tolerate when you’re at home. However, when you’re at work, taking off one too many layers might get people talking. The doctors at Serrano OBGyn want to give you a few strategies to help minimize menopause symptoms at work. Before we discuss these tips, here’s a bit of essential information about menopause symptoms.

Menopause overview

Once you’ve gone 12 months without a period, you’re said to be in menopause. Until this point, you can struggle with many symptoms that let you know you’re going through “the change.” Common symptoms include:

• Hot flashes
• Trouble sleeping
• Depression
• Mood swings or irritability
• Night sweats
• Vaginal dryness
• Irregular, heavy, or light periods
• Nausea
• Increased bladder infections

Ways to manage symptoms

Menopause is not a disease. It’s a normal part of aging. While it can be uncomfortable, remember that it won’t last forever. Here are a few strategies you can try at work to minimize the discomforts of menopause symptoms:

1. Quench your thirst

Water is excellent for your body, and if you’re in the middle of a hot flash, it might be just what you need to minimize your discomfort. Keep a cold glass of water close by to sip on as soon as you feel a hot flashing starting.

2. Avoid trigger foods

Specific foods can trigger mood swings and hot flashes. Limit or even cut out caffeine and foods that are especially spicy or sugary when you’re going through menopause.

3. Jot down details

Grab a journal to keep in your desk drawer and jot down details about your day when you have a hot flash or mood swing. This can help determine your triggers. Pay particular attention to the foods you eat, the sleep you get, the things that stress you out, and the temperature of the office.

4. Sneak in pelvic floor exercises

Pelvic floor exercises can help with urinary incontinence and can be done just about anywhere. Before you start, empty your bladder. Find a comfortable seat, and then tighten your pelvic floor muscles. Hold this contraction, and count to eight. Relax the muscles and count to 10. Repeat this sequence 10 times up to three times a day.

5. Stop smoking

There are many reasons why quitting smoking is good for your health. Smoking can increase your risk of cancer, heart disease, osteoporosis, and stroke. Smoking has also been found to increase hot flashes, and it might even trigger the start of menopause earlier in some women.

6. Dress light

Hot flashes are more likely to happen if you’re overheated. Try dressing in light layers that can easily be removed to give you options when a hot flash starts.  

7. Nosh on fruits and veggies

Stick with a healthy diet to minimize symptoms and control your weight. Eat plenty of fruits and vegetables.

8. Clear your mind

Stress can bring on mood swings, irritability, and hot flashes. Take a moment to sit quietly and relax. Close your eyes and take several deep breaths. Hitting the pause button every now and again can help you recharge.

9. Increase your activity

During lunch or your other breaks, go for a walk, even if it’s inside. This can help manage stress levels, control your weight, and help with other conditions, such as diabetes and heart disease.

10. Bring a fan

If your office tends to be hot or sticky, bring a small fan for your desk. This is a great way to keep the air moving around you so that you don’t get too hot and trigger more hot flashes.

If you’re struggling with symptoms of menopause, book an appointment online or over the phone with Serrano OBGyn today.