Menopause Vasomotor Symptoms: Effects on Everyday Life and Ways to Ease Them

How VMS Can Influence Mood

Ways to Cope With Mood Changes

What VMS Can Mean for Work Performance

Hot flashes can strike at inconvenient times, including during a stressful presentation or an important meeting. When night sweats interrupt sleep, they can also leave you tired during the day, which makes it harder to stay focused and concentrate at work.

According to Mayo Clinic Proceedings, 13 percent of women ages 45 to 60 reported an adverse work outcome linked to menopause symptoms, and about 11 percent said they missed work because of them.

“Hot flashes can be disruptive to your workday, and we know there are hundreds of thousands of dollars lost due to menopausal symptoms in the workplace,” says Dr. Loeb-Zeitlin.

How to Manage VMS at Work

• Pay attention to your breathing. If you feel a hot flash starting, try several deep breaths. Paced breathing can stimulate the parasympathetic nervous system, which helps the body relax. A simple option is the 4-7-8 pattern: breathe in through your nose for four counts, hold for seven, exhale through your mouth for eight, and repeat.

• Dress in layers. A light cardigan or jacket over a tank top or T-shirt can make it easier to cool down quickly when a hot flash begins.

• Choose breathable materials. Natural fabrics like bamboo, cotton, and linen allow air to move and help absorb sweat, while synthetics such as polyester, nylon, and acrylic tend to trap heat and moisture.

• Watch what you eat. Caffeine and spicy foods may worsen menopause symptoms, so consider skipping hot sauce at lunch and choosing decaf or herbal tea on workdays.

• Take a walk during the day. Adding a brisk walk to the workday may help reduce symptoms. Research indicates that regular moderate exercise can lower both the frequency and intensity of hot flashes.

• Speak up for yourself. There is nothing shameful about menopause, and advocating for your needs can help reduce stigma and make symptoms easier to manage. You might ask a manager about moving your desk closer to a window or request the option to work from home when symptoms are severe. “We’re lucky that menopause is getting more attention … but, of course, advocate for yourself and take the time off that you need,” says Loeb-Zeitlin.