How to Deal with Hot Flashes at Work

Hot flashes are common in menopause and can affect daily life for up to 25% of menopausal women. For some women, they can be overwhelming, especially in social and professional settings.

Some women are comfortable telling people around them what is happening. Others prefer more privacy.

Depending on your workplace, you may be able to wait out a hot flash at your desk or excuse yourself until it passes. If you are around people all day, that may be harder.

Tips for hot flashes at work

• Keep a portable or battery-operated fan nearby to cool down.
• Keep cold water available.
• Wear cool, light fabrics or layer your clothing so it is easy to remove.
• Avoid triggers such as caffeine, spicy foods, acidic foods and alcohol while at work or at a work-related function.
• Prepare a grab bag with deodorant, wipes, hair ties and a change of clothes.
• Practise slow, deep breathing to ease hot flashes and manage associated symptoms such as anxiety and heart palpitations.
• If you are comfortable, tell your employer or a close coworker what you are experiencing so they can provide extra support.

Habits outside work

• Exercise 4 days a week to support cardiovascular health and reduce severity.
• Use stress-management practices such as yoga, meditation, acupuncture and massage.
• Include fiber, whole grains and a variety of vegetables in your diet.
• Talk to a doctor about appropriate hormone therapies for your menopause symptoms.

Herbs for menopause

Discuss with your naturopathic doctor which herbs, if any, may help reduce hot flashes.

• Black cohosh
• Motherwort
• Dandelion
• Chickweed
• Violet leaf
• Elder flower
• Red Clover

Menopause symptoms can disrupt daily life, and treatment options are available.

Check your symptoms at Golden Leaf Health.