4 Simple Ways to Manage Hot Flashes at Work

What Are Hot Flashes?

Before moving into the main topic, here’s a quick gist of hot flashes.

Hot flashes are sudden, episodic sensations of warmth that feel like a wave of heat spreading through your chest, neck, and face, followed by immediate sweating. It can last anywhere from 30 seconds to 5 minutes. It may be followed by anxiety and chills.

What causes hot flashes? The significant drop in oestrogen levels during menopause causes abnormal body temperature regulation and leads to hot flashes. 

For women in the workplace, hot flashes can be really frustrating and uncomfortable, causing discomfort, interrupting work, and sometimes making them self-conscious and affecting their confidence. Here are four ways to manage hot flashes effectively while at work.

1. Dress for Comfort

Fashion is all about being comfortable in your clothes. Choose dresses that allow you to stay comfy and confident throughout the day!

Why It’s Important

Your clothing choices play an important role in how your body responds to heat. Opt for light, breathable fabrics which can absorb sweat from your body and expose it to the atmosphere so that it evaporates faster.

Tips

• To regulate your body temperature better, always dress in layers. Use a lightweight jacket or cardigan, which can be easily removed when you feel an episode of hot flashes coming. This can reduce the discomfort associated with hot flashes.
• Looking for the best clothing for hot flashes? Use garments made from natural fibres, such as cotton. Compared to synthetic materials like polyester or nylon, natural fabrics absorb sweat better and keep you cooler.
• While at work, if you sweat profusely after a hot flash, the damp clothes might leave you feeling cold afterwards. It’s a good idea to carry a change of clothes for quick adjustments to prevent discomfort.

Benefits

Dressing in layers and using light, breathable fabrics make it easier to handle the sudden episodes of heat and sweating during the hot flashes without much disruption to your work.

2. Stay Hydrated and Keep Cool

Did you know that the adult body is made up of 50-60% water? That’s how important hydration is for you. 

How are menopause and hydration related? 

According to a 2023 study, during menopause, hormonal changes affect the thirst as well, which may result in a significant decrease in fluid intake.

Why It’s Important

Hydration supports all body functions, including proper regulation of your body temperature. Hot flashes result in sweating and loss of water from your body, which may lead to dehydration. Drinking sufficient quantities of water can prevent this and also reduce the severity of hot flashes.

Tips

• Drink water regularly. Carry a water bottle with you while travelling to work and also at your desk. Take small sips of water throughout the day.
• You can also enjoy a cup of green tea or chilled herbal teas if you enjoy cold drinks. Herbal teas like mint or chamomile can cool your body from within.
• You can also use cooling devices like a small handheld, battery-operated fan to get relief when hot flashes strike.

Benefits

Drinking plenty of water can reduce the intensity of hot flashes, allowing you to stay comfortable at work.

Read more - Natural Remedies for Hot Flashes: Effective Relief During Menopause.

3. Practice Deep Breathing and Mindfulness

In menopausal women, changes happening in the body and a hectic life filled with endless tasks can contribute to stress. Stress-relieving techniques like deep breathing and mindfulness have a positive impact on the mental health of menopausal women.

Why It’s Important

• There is evidence that women experience more hot flashes when stressed. Managing stress through deep breathing exercises and mindfulness can calm you down, reduce stress, and manage hot flashes.
• A study showed that paced (slow and deep) breathing when practised once or twice a day for nine weeks, resulted in the reduction of hot flashes.
• Another study conducted on the effect of Mindfulness-Based Stress Reduction (MBSR) on hot flashes concluded that after a period of 9 weeks, the hot flash bother had declined by an average of about 15%.

Tips

• Practise deep breathing in between your work schedules. Take slow and deep breaths through your nose and exhale slowly through your mouth. But how can you do this while working?
• Try the 4-7-8 method:

1. Sit comfortably. 
2. Breathe in silently for 4 seconds. 
3. Hold your breath for 7 seconds. 
4. Exhale forcefully through your mouth for 8 seconds.

• Take short breaks in between work. Practising mindfulness and meditation for even a few minutes can be beneficial in reducing stress and hot flashes. You can even make use of apps like Calm or Headspace.

Benefits

How do meditation and mindfulness help manage hot flashes? These techniques relieve stress, reducing the frequency of hot flashes and improving your overall mental well-being.

4. Use Natural and Cooling Products

Are you looking for simple, discreet products to help manage hot flashes during your work hours? There are products that can definitely help you out in this situation.

Why It’s Important

Natural and cooling products like gels, cooling pads, towels, sprays, and essential oils can provide immediate relief from the discomfort caused by hot flashes. Products containing herbs with a cooling potency can effectively reduce the intensity and frequency of your hot flashes.

Tips

• Carry cooling wipes or mists to work. Choose products that contain cooling ingredients like aloe vera, rose water, cucumber, or peppermint. Apply it gently over your face, neck and wrists for instant relief from the sensation of heat.
• Applying a few drops of cooling essential oils like peppermint, lavender, clary sage, or evening primrose to the pulse points after diluting it with coconut oil can have a calming effect on the body.
• These essential oils can also be used in a diffuser placed on your desk to promote relaxation and improve your mood.
• Rubbing a few drops of virgin coconut oil over your skin can also give you a cooling effect and soothe hot flashes.
• Keep a small, reusable cold pack at your desk. Place it on your neck or wrists for immediate relief during episodes of hot flashes.

Read more - Essential Oils for Menopause Relief.

Benefits

These products offer a simple, unnoticeable and effective way to manage hot flashes during your work hours.

Wrapping Up

Managing menopause and those irritating hot flashes doesn’t have to throw off your daily activities or work schedules. You can stay comfortable and enjoy doing all the things you love. Choosing clothes that are light and breathable, staying hydrated by drinking plenty of fluids, practising breathing exercises, and using natural cooling products can work wonders.

Stay comfortable and productive at work with these little tweaks to manage hot flashes effectively!