Keeping your cool: Managing hot flashes at work

What are hot flashes?

Hot flashes, Vasomotor symptoms (VMS), are sudden waves of heat that spread through the upper body, often accompanied by sweating, a flushed face, and sometimes even chills. They can last anywhere from a few seconds to several minutes, and while their exact cause isn’t fully understood, hormonal changes during menopause are the main culprit. These are a couple of the symptoms;

• Sudden warmth: Starts in the chest, neck, or face and may spread to the rest of the body.
• Flushed skin: Skin may appear red or blotchy, especially on the face and neck.
• Sweating: This can be mild or intense, leading to discomfort.
• Chills: After the flash, you might feel cold as your body adjusts.

Hot flashes at work

For many women navigating menopause, hot flashes can feel like unwelcome interruptions—especially in the workplace. Feeling uneasy in the middle of a meeting as someone cranks up the heat, having a hard time focusing on the next project through all the temperature changes; these are common experiences affecting 75% of women going through menopause. But there are ways to manage these moments gracefully.

Managing hot flashes at work

Navigating hot flashes in a professional environment can be challenging, but these tips can help:

• Layer smartly: Wear light, breathable fabrics and layer your clothing. A cardigan or blazer that can be easily removed is your best friend when a hot flash strikes.
• Cool your space: Keep a small fan at your desk or an ice-cold water bottle on hand. These tools can quickly cool you down and make you feel more in control.
• Stay hydrated: Drinking plenty of water helps regulate your body temperature and may reduce the frequency of hot flashes. Bonus: it also boosts energy and focus.
• Mind your diet: Caffeine and spicy foods can trigger hot flashes. Consider opting for soothing alternatives like herbal teas and bland snacks to avoid unnecessary heat.

• Practice stress management: Stress can exacerbate hot flashes. Techniques like deep breathing, mindfulness, or even a quick walk around the office can help you stay calm and collected.
• Open the conversation: If you feel comfortable, talk to your manager or HR about what you’re experiencing. Many workplaces are open to accommodations, such as providing fans or adjusting office temperatures.
• Consider medical options: If hot flashes are significantly affecting your quality of life, consult your doctor. Hormone replacement therapy (HRT) or non-hormonal medications might be worth exploring.

Embracing the change

While hot flashes can be inconvenient, they’re a reminder of the strength and adaptability women show during this stage of life. By preparing for and managing these moments, you can maintain your confidence and professionalism at work. Remember, menopause is a natural transition, and thriving through it is a testament to your resilience.

So the next time a hot flash hits in the middle of a meeting, take a deep breath, reach for your water bottle, and remind yourself: this, too, shall pass—and you’ve got this.