Working from home gives you more control over your schedule and your environment, which is a huge plus for women currently going through menopause. If you’re looking to control your menopause while working from home, here are 10 tips to help you get menopause relief while you’re on the clock.
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1. Watch the temperature.
Hot temperatures are one of the main triggers for hot flashes, so don’t be afraid to lower the thermostat in your home office. If the rest of your family complains about the cold temperatures, then open a window or run a fan to cool down your area only. You can even look into getting a window AC unit. They are more of an investment than your standard tower fan but do a much better job of cooling small spaces. Plus, they’re more efficient than trying to cool down an entire house at once.
2. Stay hydrated.
Dehydration can contribute to hot flashes as well, so make sure to stay hydrated throughout the day. Plain water is obviously a great choice, but you can infuse it with fruits and vegetables to add some flavor. If you really like flavored beverages, opt for caffeine herbal tea instead of reaching for drinks loaded with sugar and other additives. If you can never remember how much water you drink in a day, consider tracking it in your planner or even getting a dedicated water tracking app to help you stay motivated. And if you suffer from bladder leakage, talk to your doctor about the optimal amount of fluids you should be drinking each day.
3. Reduce your caffeine intake.
Speaking of caffeine, that’s something that you will want to reduce or even eliminate when entering menopause. That is because caffeine increases your body’s cortisol levels and elevates your heart rate, which can potentially trigger a hot flash. It also takes up to 10 hours to leave your body, which can interfere with your sleep if you drink it too late in the day. If you find yourself wandering into your kitchen every hour to pour yourself a fresh cup of coffee just because it’s there, try cutting back or switching to decaf to reduce your caffeine intake.
4. Choose breathable clothes.
Working from home gives you certain flexibility in your wardrobe, so ditch your polyester work clothes for more breathable alternatives like cotton and bamboo. These fabrics will help to vent your body heat, keeping you cool instead of trapping your sweat. If you still have to dress up for Zoom calls, then go shopping to update your wardrobe with some blazers and blouses in more menopause-friendly fabrics.
5. Manage your stress.
Stress is a major contributor to many health problems, and that includes menopause fatigue and hot flashes. If you work in a stressful job that seems to be making your menopause symptoms worse, take advantage of working from home and take breaks throughout the day to de-stress. You can meditate, light a candle, do some breathing exercises, recite a mantra — whatever helps you calm down and reduce your stress.
6. Exercise regularly.
Keeping on a regular exercise schedule that combines moderate aerobic exercise with strength training will help keep you healthy through menopause and beyond. Take the time you used to spend commuting and put it towards exercising instead. You can even use your lunch break to do it if that works for you! There are many exercises that you can do at home with minimal or no equipment, from dance aerobics to bodyweight strength training.
7. Practice good sleep habits.
Getting a good night’s sleep lowers your stress levels and helps keep your menopause symptoms in check. To promote better sleep and fight menopause fatigue, go to bed and get up at the same time every day, even on weekends. Create a morning and evening routine to follow that will cue your body to either wake up or go to sleep. If you have trouble cooling down before bed, try taking a cool shower to lower your body temperature and help you fall asleep.
8. Take advantage of the flexibility.
Menopause symptoms don’t always strike at convenient times, and you are bound to experience them in the middle of the workday at some point. When they happen, take advantage of the flexibility that working from home offers instead of trying to push through. Open a window to calm down your hot flash or go for a walk to clear your brain fog. There’s no need to replicate the strict office environment at home if you don’t have to!
9. Look out for signs of brain fog.
On the subject of brain fog, did you know this can sometimes be a side effect of menopause? However, it can also sometimes signal an unrelated memory loss problem, such as dementia. Many people notice signs of brain fog and memory loss in their work life, so if that happens to you, don’t ignore it. It’s always a good idea to get screened by your doctor so that you can get a clear diagnosis and a treatment plan if you need one.
10. Don’t be afraid to talk to your doctor.
In fact, you shouldn’t be afraid to reach out to your doctor if your menopause symptoms are impacting your daily life, whether that’s at work or at home. Yes, at-home remedies and lifestyle changes can make a big difference for some people, but others need more advanced treatments such as hormone replacement therapy (HRT). Just because menopause is a natural part of aging doesn’t mean that you have to suffer in silence!
Follow these tips to help relieve your menopause symptoms while working from home.