Monique Addison, a former human resources professional in Pensacola, Florida, was in her mid-thirties when she began the transition to menopause, complete with hot flashes and night sweats. Also known as vasomotor symptoms, they affect up to 80 percent of American women during menopause.
To beat the heat at work, Addison always wore short sleeves and made sure to be in reach of a fan as often as possible — tactics that did not go unnoticed by her colleagues.
“My coworkers would make comments,” says Addison, now 53, “like, ‘You’re hot? It’s freezing in here!’ or ‘You’re too young for hot flashes!’”
Her managers and other leaders didn’t understand either, she says. And the hot flashes (and other menopause symptoms, including brain fog and fatigue due to poor sleep) affected her work. “You’re less productive when you don’t feel comfortable,” Addison says.
A Mayo Clinic study revealed that 13 percent of 4,440 women ages 45 to 60 reported at least one negative work experience caused by menopause symptoms.
Eleven percent of the women surveyed said they had missed work during the previous year because of menopause. Those who had to take off missed an average of three days, typically because of psychological symptoms (such as anxiety or depression), but also because they were having hot flashes, night sweats, and sleep problems, says
Stephanie Faubion, MD, the director of Mayo Clinic’s Center for Women’s Health and the medical director for the
Menopause Society.
Three days per year is not an insignificant amount of work to miss, considering the menopause transition lasts around 7 to 10 (or more) years.
87 percent of women say they’ve dealt with at least one symptom in the workplace.
The experience was so difficult, some women left, considered leaving their jobs, or didn’t pursue a promotion as a result.
If you’re struggling with hot flashes that hit at the exact wrong times — in the midst of a presentation, while face-to-face with a client, during a meeting with your boss — or have night sweats that rob you of the sleep you need to be able to concentrate and perform your best the next day, there are a few things you can do to manage your symptoms.
Take a few deep breaths. Feel a hot flash coming on? Head to a private workspace, isolated corner, or quiet room to do some deep breathing, suggests Jacqueline Giannelli, a board- and NAMS-certified family nurse practitioner and a founding member of Elektra Health, a menopause advocacy organization that (among other things) works with organizations to educate them on how to support employees going through menopause.
Deep breathing helps activate the parasympathetic nervous system — the part of the body that helps you relax — which may prevent a hot flash from taking over, she says. Giannelli recommends the 4-7-8 breathing pattern: Inhale through your nose for four counts, hold your breath for seven counts, and then exhale through your mouth for eight counts.
Keep your cool. Handheld and desk fans are your friends. Another option is to ask your workplace if you can sit next to a window you can open, says Giannelli. Dress in layers — light cardigans and jackets, for example — that you can easily take off when a hot flash ignites.
Rethink meals. Spicy foods and caffeine can trigger hot flashes.
Skip the hot sauce and switch to decaf or herbal tea at coffee breaks.
Beware of using dietary supplements to manage hot flashes, as supplements and herbs are not regulated by the U.S. Food and Drug Administration (FDA). Consult your doctor before taking these.
Walk it off. Escaping a stuffy office can bring relief. But there’s more to it than that. Research shows that exercise may also ease the severity of vasomotor symptoms.
Older research has found exercise can improve how well the body regulates temperature.
No newer research is available, as newer studies focus more on other aspects of exercise and vasomotor symptoms.
Be your own best advocate. Don’t be afraid to ask for accommodations, such as the flexibility to work from home or come in late if you need to sleep in after a restless night. Of course, it helps to work for a company that’s supportive of women in menopause.
“The onus shouldn’t be on the person with ovaries to take on all the responsibility. It should be a collaborative effort,” says Giannelli.
Addison took this sentiment to heart. She felt her office should have had a more educated and accepting environment, and she eventually left her job to start her own company.
If your menopause symptoms become unmanageable, speak with your doctor. In addition to lifestyle changes, your doctor might recommend medications to help.
Rachel Green
Rachel Davis
Derek Schulz
Sophia Martinez
Dr. Amara Okafor