10 Tips for Managing Menopause Symptoms at Work

10 Tips for Managing Menopause Symptoms at Work

Menopause is a natural part of a woman’s reproductive cycle. You enter menopause 12 months after the end of your last menstrual period. For the rest of your life, you’ll be postmenopausal and — barring some advance in science — you’re no longer fertile.

Even though menopause is natural, it’s often accompanied by uncomfortable symptoms that arise when yoursex hormones plummet or become imbalanced. You may feel uncomfortable and may even find it difficult to concentrate or remember things.

Compassionate and expert gynecologist, Sonia Enriquez, MD, helps you get relief from the symptoms of perimenopause and menopause at Lake Mary Gynecology in Lake Mary, Florida. You can also adopt self-care strategies and plan ahead to reduce the impact of menopause symptoms at work.

Wear panty liners

When the hormone estrogen drops, your skin and other tissues suffer. You notice the effects in the skin on your body and face, which becomes thinner, saggier, and more prone to wrinkling.

The same effects take place inside your body, too. Your muscles lose strength, and your urogenital tissues grow lax and thin. One unwanted result of these changes is a weakening of the pelvic floor and of the bladder. You may experience:

If you leak urine when your bladder’s under stress from sudden movements, like jumping or coughing, a panty liner can catch the leak before it’s visible on your clothing. Be sure to head to the bathroom when you feel the urge; holding urine too long increases your risk for bladder infections.

Dress in layers

Even on the coldest winter day, in an unheated office, your body may suddenly turn on the heat like its own internal furnace. Dress in layers so that you can easily shed the outer layers if you feel a hot flash coming on.

Consider wearing an inner layer that wicks away moisture, so you won’t feel damp and clammy after a hot flash. Avoid most synthetics and veer toward natural fabrics, such as cotton, bamboo, or silk. Silk has an advantage of being antimicrobial, too, to combat any odors.

You may also choose to wear darker colors or patterns that disguise sweating, or choose flowing styles that don’t cling to your body. Some sports clothing is designed to wick moisture away from your body, too. Be careful, however, because synthetic fabrics may increase your body temperature.

Regulate your temperature

Speaking of hot flashes, you might want to prepare to withstand one by arming yourself ahead of time. Keep a fan at your desk. Carry a water bottle filled with ice water wherever you go. Deep breathing exercises may also calm your system and lower your temperature.

Watch your mouth

What you eat and drink may affect your temperature and your symptoms. Avoid caffeine or alcohol, which may make you flush. 

Consider taking supplements that counter some of the side effects of menopause, such as brain fog. Let Dr. Enriquez know if you’re considering taking supplements, as some of them may be ineffective, or may be inadvisable if you take other medications

Take your sleep seriously

A potentially dangerous side effect of menopause is insomnia. Sometimes insomnia is caused by night sweats that wake you up. Even if you don’t have night sweats, however, you may find it difficult to fall asleep or stay asleep.

Sleep is a non-negotiable pillar of health. If you don’t get enough sleep, none of your organs can function the way they should, including your brain. You’re also at increased risk for accidents, including car accidents. Let us know if you’re experiencing insomnia so we can help you get the rest you need.

Consider HRT

Hormone replacement therapy (HRT) may alleviate many of your symptoms, including brain fog and memory problems. In the beginning stages of HRT, the therapy got bad press due to flawed studies. Today’s HRT, however, is safe. 

Replacing hormones helps your body function at its best. It also reduces your risk for diseases and conditions that affect women in postmenopause, including:

In addition to HRT, we may recommend lifestyle changes to help you feel better and resolve symptoms. Simply losing weight can alleviate many symptoms of menopause and restore a healthier hormonal balance.

If you’re having trouble at work or at home due to menopause symptoms, phone our helpful staff for a menopause consultation and find out if you’re a candidate for HRT. You can also use our convenient online booking form.

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