13 Tips To Manage Your Hot Flushes Whilst Working
Hot flushes can feel so embarrassing!
3 out of 5 (59%) working women between the ages of 45 and 55 who are experiencing menopause symptoms say it has a negative impact on them at work.
This is according to research from the Chartered Institute of Personnel and Development (CIPD), the professional body for HR and people development.
The article goes on to say:
Nearly two-thirds (65%) said they were less able to concentrate
More than half (58%) said they experience more stress
More than half (52%) said they felt less patient with clients and colleagues
I’m in my 50s and my hot flushes haven’t shown any signs of abating! If you’re of a similar age, you may well know what I’m talking about from first-hand experience (hi, Sister!). One minute you feel fine, and the next, heat is surging through your body from out of nowhere!
There’s no escaping the intensity once it hits, and you have no choice but to wait for it to subside, and it can feel quite isolating…
I’m blessed with fair skin and have always been prone to blushing anyway, but menopausal hot flushes are in a league of their own!
As a self-employed, mid-life business owner, hot flushes and menopausal symptoms can be especially awkward. Take pitching to a new client (male or female), or having a coffee with a fellow business owner, and you feel the tell-tale signs of a hot flush. Perhaps you’re going to a conference or participating in an international Zoom call with fellow business owners. These examples are all from personal experience and felt so awkward.
As well, experiencing hot flushes can throw off the wrong signals, ie, a lack of confidence or shyness when actually, it’s your body reacting to a change of hormones. It’s frustrating, and sometimes it feels too overwhelming, and then there’s the stigma and misinformation that goes along with it.
However, women of menopausal age are the fastest-growing group of people in the workplace (4.4 million women in the UK, according to the CIPD), and it needs to be talked about more openly. It’s only when the veil is drawn back and women get honest that with a fuller understanding, perceptions can change - not just by men but by other women too.
“Women grow radical with age. One day an army of gray-haired women may quietly take over the earth.”
There are various symptoms that can plague women in menopause and hot flashes are only one of them. Other symptoms might include sleep issues, palpitations, low mood, anxiety, night sweats and a change in libido etc.
Menopause Resources
The UK’s NHS and The Menopause Charity, UK have some great resources. The book below is one I would personally attest to.
My tips for helping you manage your menopausal hot flushes/flashes:
Dress in layers - take away or add layers whenever it feels right for you. If you need a bathroom break to freshen up, take your time.
Try to cut down your caffeine levels - I know it’s hard, but for me, greatly reducing my caffeine intake, especially after 3 pm, has helped.
Minimise alcohol - I know (!), but often if I drink just one glass of wine, I start to flush. Depending upon the situation I’m in, I might stick with one glass or even none. For me, it’s sometimes just not worth having that glass of wine.
Be upfront - in the right company, I find it best to just be upfront about why I’m flushing, and this ironically helps me feel less self-conscious and often becomes a time for the other person to share something of their experience or a curiosity for their future ;). I would feel awkward revealing this to a man.
Consider Taking HRT - I’m not an expert on HRT (hormone replacement therapy) at all, but for me, it has been helpful both in reducing hot flushes(to a degree) and also joint pain, etc. I’d highly recommend you make an appointment with your doctor, and if nothing else, take away some information.
Refrain from eating spicy foods - a hot curry is not the best for me if I’m in a professional setting. See what works or doesn’t work for you.
Underlying anxiety and stress can exacerbate hot flushes - stress can trigger hot flushes, so it’s important to think it’s about our trigger points and find ways to manage the stress and nourish ourselves, body, mind and spirit.
Being confident in your abilities, regardless of whether you’re flushing or not. I know it’s easier said than done, but it’s true! Forge ahead anyway - people notice less than you think.
Use a cooling fan - pop one on your desk or even buy a small portable one. If you’re on a call, stick it somewhere out of sight (or not) ;).
Talk to other women and family - we’re all in this together, girls! It’s always comforting to talk with others who are experiencing the same as you. In addition, hopefully, talking with understanding family members can help you feel less alone and more supported.
One in 5 women can experience severe symptoms - if this is your reality, please visit your doctor and talk through your reality.
Listen to Liz’s podcast about strength training during menopause with Amanda Thebe.
Get enough sleep - I know, I know, sleep can be disrupted by feeling too hot, but unfortunately, sleep deprivation can make things worse.
If you work for an employer, consider talking to them about the issues that you or a group of you are facing. Again, The Menopause Charity, UK, has some great resources and suggestions for informing employers. Remember, implementing some strategies in the workplace can dramatically reduce absenteeism from the office due to both the stigma and physical reality of menopausal symptoms.
Remember, hot flushes/flashes are a normal part of menopause. It’s a reality that we all will encounter in some form or another, whether it be a loved one or ourselves. It’s paramount that there’s tolerance, kindness and increased awareness in society. I hope my tips help you manage your hot flushes and minimise disruption to your workday.
Finally, if you’re struggling to manage your hot flashes, talk to your doctor.
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