If you’re struggling with hot flashes that hit at the exact wrong times — in the midst of a presentation, while face-to-face with a client, during a meeting with your boss — or have night sweats that rob you of the sleep you need to be able to concentrate and perform your best the next day, there are a few things you can do to manage your symptoms.
Take a few deep breaths. Feel a hot flash coming on? Head to a private workspace, isolated corner, or quiet room to do some deep breathing, suggests Jacqueline Giannelli, a board- and NAMS-certified family nurse practitioner and a founding member of Elektra Health, a menopause advocacy organization that (among other things) works with organizations to educate them on how to support employees going through menopause.
Deep breathing helps activate the parasympathetic nervous system — the part of the body that helps you relax — which may prevent a hot flash from taking over, she says. Giannelli recommends the 4-7-8 breathing pattern: Inhale through your nose for four counts, hold your breath for seven counts, and then exhale through your mouth for eight counts.
Keep your cool. Handheld and desk fans are your friends. Another option is to ask your workplace if you can sit next to a window you can open, says Giannelli. Dress in layers — light cardigans and jackets, for example — that you can easily take off when a hot flash ignites.
Rethink meals. Spicy foods and caffeine can trigger hot flashes.
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Skip the hot sauce and switch to decaf or herbal tea at coffee breaks.Beware of using dietary supplements to manage hot flashes, as supplements and herbs are not regulated by the U.S. Food and Drug Administration (FDA). Consult your doctor before taking these.
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Walk it off. Escaping a stuffy office can bring relief. But there’s more to it than that. Research shows that exercise may also ease the severity of vasomotor symptoms.
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Older research has found exercise can improve how well the body regulates temperature.
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No newer research is available, as newer studies focus more on other aspects of exercise and vasomotor symptoms.
Be your own best advocate. Don’t be afraid to ask for accommodations, such as the flexibility to work from home or come in late if you need to sleep in after a restless night. Of course, it helps to work for a company that’s supportive of women in menopause.
“The onus shouldn’t be on the person with ovaries to take on all the responsibility. It should be a collaborative effort,” says Giannelli.
Addison took this sentiment to heart. She felt her office should have had a more educated and accepting environment, and she eventually left her job to start her own company.
If your menopause symptoms become unmanageable, speak with your doctor. In addition to lifestyle changes, your doctor might recommend medications to help.
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