According to the U.S. Department of Labor, more than 20 percent of the female labor force is over the age of 55 and the vast majority of the female labor force — nearly 64 percent — is between the ages of 25 and 54. What does this data tell us? That every day, thousands of women reach menopause while on the job.
This new phase of life can be scary and can get in the way of success at work, but there are some simple things you can do to make it through your working years without breaking a menopause-related sweat. Here are a few of our best tips for getting some menopause relief at work.
1. Account for Warm Offices
Aah, hot flashes. They affect 75 percent of menopausal and perimenopausal women, and they’re hated by virtually all of them. When your body temp fluctuates wildly, it can be frustrating to have to spend long periods of time in an environment where you don’t have control of the thermostat. Managing your temperature helps you stay focused on work and skate through the day confidently. Here’s how:
- Dress in multiple layers and always keep a sweater or jacket nearby. Aim for breezy, breathable fabrics over hot workwear mainstays like wool or cashmere.
- Wear clothes made with moisture-wicking fabrics that help manage sweat and keep you dry throughout the day. Many popular clothing brands have unveiled casual and dressy lines featuring high-tech synthetics (think Nike Dri-Fit), so you’re not relegated only to gym gear if you want to wear wicking apparel.
- Keep a small fan at your desk or carry around a handheld one if you’re on your feet all day. You can even find cute USB-powered fans that plug into your computer!
- Chug the H2O. Remember to stay hydrated on the job, not only to help keep you cool, but to promote higher energy levels and help you get better sleep.
2. Keep a Stash of Liners in Your Desk Drawer
When we think of common menopause symptoms, we often go straight to the obvious, like hot flashes and weight gain. But so many women of menopausal age struggle with an equally-as-frustrating and embarrassing symptom: urinary incontinence. Keep a stash of bladder leakage pads in your desk drawer or purse so you always have a solution on hand in the event of a little leakage.
There are comfortable pads and liners for every level of flow, so they won’t get in your way while you work – whether at a desk or on your feet. You can also practice bladder training and do Kegel exercises while on the job as a great way to help manage urinary incontinence without anyone knowing what you’re going through.
3. Have Healthy Snacks on Hand
We all know menopause affects metabolism and can trigger an onslaught of unwanted weight gain. The increase in hormones, coupled with general aging, causes our bodies to lose muscle mass, which in turn slows down metabolism. But following a healthy diet and avoiding sugary foods — yes, we’re talking about the seemingly never-ending stream of office donuts and cake — can help you stay at a healthy weight while your body goes through these big changes.
Keeping healthy snacks in the break room fridge can help you stay away from the temptation of the office vending machine or lunchtime birthday party. Here are some healthy snacking tips:
- Try eating foods high in phytoestrogens. These are plant compounds that naturally mimic the effects of estrogen and can help balance out hormones. Phytoestrogens are found naturally in soybeans, including tofu and flaxseeds.
- Avoid refined sugars, including sweet snacks and sugary drinks. These can cause sudden spikes in blood pressure and can negatively affect your energy levels.
- Make sure you get enough protein throughout the day. A lack of protein in your diet can contribute to loss of muscle mass, which can lead to weight gain.
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4. Wear Comfortable Clothes
Don’t be afraid to prioritize comfort over fashion when you’re not feeling totally like yourself at work. Luckily, the workwear trends of the last couple of years have shifted dramatically towards practicality and comfort, which means there are a ton of office-appropriate options out there that don’t involve oppressive, itchy, and sweaty fabrics. Make sure to opt for comfortable footwear, too.
5. Swap the Afternoon Coffee for Water
Unfortunately, one of the worst parts about menopause is the disruption in sleep. Hormone fluctuations can affect our body’s ability to sink into a state of quality rest, which often leaves us feeling groggy and unmotivated at work. Coffee can certainly help us get motivated in the morning, and a cup or two probably won’t hurt.
But rather than heading out for that 2 p.m. Starbucks run, try to sip 12 to 16 ounces of water throughout the afternoon. This will prevent your body from entering the dreaded caffeine-crash cycle so you get a good night of sleep while also supporting your energy levels so you sail through the afternoon slump.
6. Lean on Your Co-Workers
Don’t be afraid to be vulnerable with the people you work with. As women, we’re conditioned to be tough and power through discomfort — especially at work — but understand that feeling comfortable at work is crucial to your success and productivity. If you aren’t feeling well or need to take a break, talk with your boss and co-workers and be completely honest about what you’re experiencing. Having their support will help restore your confidence in yourself.
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Go Easy on Yourself
Women face a whole lot of discomfort in their lives. From rough periods to childbirth to menopause, there’s a reason why the women around us tend to be the toughest people we know. But that doesn’t mean we should allow ourselves to suffer.
Be realistic with yourself about your comfort levels and don’t force yourself to power through if there’s a solution available.
Most importantly, go easy on yourself! This is just another one of life’s transitional periods and you’re allowed to experience it in whatever way comes naturally.
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