8 Tips for Managing Menopause on the Job

It doesn’t matter if you’re at home or work, when you’re suffering from the symptoms of menopause, it can make even the little things hard to do. At Women’s Healthcare of Princeton, in Princeton, New Jersey, our team understands how menopause impacts your life.

Instead of letting sleep disturbances, fatigue, hot flashes, and memory issues impact your career, learn to manage menopause on the job with these nine tips.

1. Control the temperature

While your co-workers may fret if you turn on the air conditioning in January, having some control over the temperature around your work area can greatly improve how you function at the office. If getting your hands on the thermostat isn’t possible, ask if you can move your desk closer to a window or use a personal desk fan to help with hot flashes and keep cool.

2. Practice stress reduction

Practicing stress reduction techniques, such as yoga, deep breathing, and meditation lowers your levels of cortisol, the stress hormone. Too much cortisol increases your risk for depression and weight gain, and increases the visible signs of aging. Lowering stress reduces cortisol, which can decrease your menopause symptoms. When you’re in the throes of a hot flash, deep breathing (inhaling for 5-6 seconds, holding for 5-6 seconds, then exhaling for 5-6 seconds) can reduce the hot flash severity and make it pass quicker.

3. Dress in light layers

Regardless of the weather, dressing in layers can help manage hot flashes at work but still keep you within dress code policy. Opt for light clothing made from cotton, which is more breathable than polyester blends or other synthetic factors. Avoid tweed and wool, which hold in heat. When the weather’s exceptionally bad, wear a base layer made from wicking material. Designed to draw moisture away from the body, these shirts keep you comfortable if a hot flash hits while you’re bundled up.

4. Snack regularly

Instead of waiting until your lunch break to grab a bite to eat, chose healthy snacks to munch on throughout the day. Keeping your blood sugar stable can reduce menopause symptoms and mood swings. Snacks like nuts and fruits keep you fuller for longer and make sugar crashes less likely.

5. Find a confidant

There’s something to be said about having a friend to talk to, so confide in a co-worker or female supervisor about your menopause symptoms. Just talking about your condition reduces stress and makes you feel better.

6. Start an exercise routine

Whether you walk after dinner or attend a low-impact cardio class before work, starting an exercise routine helps you reduce your menopause symptoms. Regular physical activity can improve your sleep, mood, and fatigue, as well as reduce your anxiety and cortisol levels. Plus exercise improves joint and muscle function, which benefits your stability and balance as you age.

7. Stay hydrated

Due to hot flashes and night sweats, some women easily dehydrate during menopause. Drink at least eight glasses of water a day to ensure you’re getting enough fluids. Not only does this water replace what you lose, it also keeps your skin hydrated, reducing the formation of fine lines and wrinkles.

8. Seek help

If the symptoms of menopause continue to impact your work performance or your quality of life, even with these menopause management tips, seek medical help. At Women’s Healthcare of Princeton, your doctor can evaluate your menopause symptoms and determine the best course of treatment. There are a variety of hormonal and non-hormonal treatment options to explore.


Don’t let menopause hurt your career. Call the office today to schedule your appointment or book your initial consultation online.

Author
Dr. Shyama Mathews

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