Last Updated on October 9, 2022 by Faiza Murtaza
When you are suffering from the many symptoms of menopause., even the little things may seem hard to do, no matter whether in your home. or workplace. Our expert team at Women’s Healthcare of Princeton in Princeton, New Jersey, understands the impact of menopause on your life. Here are eight important tips to manage the symptoms of menopause on the job instead of letting fatigue, memory issues, and sleep disturbances impact your career.
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1. Control the temperature
Controlling the temperature around your work area helps greatly improve how you function at the workplace even though your colleagues may fret when you turn on the AC in January. If you can’t get access to the AC, try to move your work desk closer to a window or use a personal desk fan to keep cool and help with hot flashes.
2. Practice stress reduction
Deep breathing, meditation, and yoga are some of the best practices for stress reduction. They help lower your levels of cortisol and stress hormones alike. In fact, too much cortisol in your system will increase your risk of weight gain, depression, as well as the signs of aging. Lowering your stress levels will reduce cortisol and decrease your symptoms. When you experience hot flashes, keep breathing – inhale 5-6 seconds, hold your breath for 5-6 seconds, and exhale for 5-6 seconds– to reduce the severity of hot flashes and make them pass quickly.
3. Dress in light layers
Dressing in light lawyers helps manage hot flashes and keep you within the dress code policy of the company regardless of the weather. Opt for clothing made from cotton that’s more breathable compared to polyester blends and other synthetic fabrics. Avoid wool and tweed since they hold in heat. If the weather becomes exceptionally bad, try to wear a base layer that’s made from wicking material. They are designed to draw moisture away from your body and keep you comfortable even if hot flashes hit while you are bundled up.
4. Snack regularly
Depend on healthy snacks throughout the day instead of waiting until the lunch break to grab a bite. Maintaining your blood sugar levels helps reduce the symptoms of menopause and mood swings. Fruits and nuts will keep you full for a longer period of time and make sugar crashes less likely.
5. Find a confidant
Having a good friend to talk to is important. Hence, you should confide in a female supervisor or co-worker about your condition. Just talking about your condition with a confidant will help reduce your stress levels and make you feel better.
6. Start an exercise routine
Whether you attend a low-impact cardio class just before work or walk after dinner, starting an effective exercise program will help reduce the symptoms of menopause. In fact, regular physical activity will improve your sleep, mood, and reduce your fatigue. It will also reduce your cortisol levels and anxiety as well as improve your joint and muscle functions. All this helps balance your stability and balance as you age.
7. Stay hydrated
Most women become dehydrated during menopause due to night sweats and hot flashes. In order to get enough fluids, you should get at least 8 glasses of water a day. Water will help replace what you lose and keep your skin hydrated, which helps reduce the formation of wrinkles and fine lines.
8. Seek help
If the symptoms of menopause continue to impact your career and quality of life, you should seek medical help from a menopause doctor. Our expert team will evaluate your symptoms and determine the best course of treatment.