10 Tips for Handling Menopause Symptoms at Work

It’s no secret that menopause causes unwanted symptoms like hot flashes, fatigue, brain fog, and mood swings. Unfortunately, these symptoms can be even more challenging in the workplace. 

Apart from just being annoying, menopause symptoms contribute to adverse work outcomes in about 13% of women, and missed work days in 11% of women. The good news? With just a few simple adjustments, you can manage your symptoms and stay comfortable and productive at work. 

Here are 10 tips for handling menopause symptoms at work, courtesy of our expert women’s wellness team at Bayard Street Obstetrics & Gynecology.

1. Dress in layers

Hot flashes can strike at any time, so wear breathable fabrics and dress in layers. This allows you to adjust your clothing as needed to stay cool throughout the day.

Tip: keep an extra shirt tucked inside your purse or briefcase. That way, if yours becomes damp from sweat, you can change into a fresh, dry shirt.

2. Carry a refillable water bottle with you

Drink plenty of water to regulate your body temperature and prevent dehydration, which can worsen symptoms like headaches and fatigue.

3. Keep a fan at your desk

A small, portable fan can help you stay cool during sudden hot flashes. If possible, position your workspace near a window for better airflow.

4. Stay on top of your stress levels

Menopause can increase stress levels, so it’s important to practice relaxation techniques like deep breathing or mindfulness — or take short walks during breaks. Not only does this help you feel better physically, but it can also help tame mood swings.

5. Get your beauty rest

Poor sleep can make menopause symptoms during the day worse, but unfortunately, your menopause symptoms at night — hello, night sweats — can complicate matters. About half of perimenopausal women report sleep issues. 

Try to keep a consistent sleep schedule and create a relaxing bedtime routine to improve your rest. If you’re struggling with night sweats, switch to pajamas made from breathable fabrics, keep a fan in your bedroom, and consider sleeping with light blankets so you can easily adjust your temperature throughout the night.

If you’re struggling with insomnia, try to avoid blue screens (TVs, tablets, phones) for 1-2 hours before bed. The light from the screens can interfere with your circadian rhythm and make it harder to fall asleep. Exercise can also help you sleep better at night, but be sure to schedule it earlier in the day.

6. Upgrade your snack drawer at work

Fluctuating hormones can affect blood sugar levels, which may worsen fatigue and mood swings. Eat balanced meals and snacks with protein, fiber, and healthy fats.

Keep a few high-protein and fiber-rich snacks at your desk, so that when you need a snack, you’ll have options that won’t spike your blood sugar.

7. Use technology to combat brain fog

If brain fog is affecting your concentration, use tools like digital calendars, to-do lists, or sticky notes to keep track of important tasks and deadlines.

8. Communicate with your employer

If menopause symptoms are significantly impacting your work, consider discussing accommodations — such as flexible scheduling or a workspace adjustment — with your manager or human resources (HR) contact person.

9. Get up and stretch regularly

Regular movement can help improve circulation and reduce stiffness. Stand up, stretch, or take a short walk every hour to boost your energy and restore better focus.

10. Consider hormone replacement therapy

If you're struggling to manage menopause symptoms at work, consider hormone replacement therapy (HRT). HRT helps balance your reproductive hormone levels and provide relief from brain fog, mood swings, and hot flashes so you can stay focused and comfortable throughout the day. 

The best part? The benefits extend beyond work — HRT can also improve sleep quality, support bone health, and reduce the risk of long-term issues like osteoporosis.

You’re not alone

Menopause is a natural transition, but you don’t have to navigate it alone. At Bayard Street Obstetrics & Gynecology, our expert team records your symptoms, reviews your health history, analyzes your hormone levels, and determines if HRT is right for you.

If you need help handling menopause — at home, at work, or anywhere in between — call one of our four office locations in Lower Manhattan and Brooklyn, New York City, and Flushing, New York. You can also request an appointment through our easy online scheduling system.