7 Strategies for Managing Perimenopause Symptoms at Work
Perimenopause, the 2-10 year transition phase before menopause, can feel like a rollercoaster ride. But who says you can’t manage this ride with grace (and to be honest, a bit of grit!) and keep shining at work. Here are seven tried-and-true strategies that can help you stay on top of your game, even on the days when perimenopause tries to knock you off course.
1. Open Up the Dialogue
Trust me, you’re not alone in this. Starting a conversation about perimenopause at work can be empowering. It opens the door for understanding, support, and potentially even some policy changes that can make a world of difference. Plus, being open about what you’re experiencing can be incredibly liberating (not to mention educational for the millennials!). This is a natural season of life, so lets break the stigma by starting a conversation.
2. Flex Your Schedule
If your job allows it, flexing your schedule to match your energy highs and lows can be a game-changer. Work with your body, not against it. If you’re a morning person, tackle the big tasks early. If you hit your stride in the afternoon, adjust accordingly. Flexibility is key.
3. Create a Comfort Kit
Hot flashes? Check. Unexpected mood swings? Check. Create a little perimenopause survival kit to keep at your desk. Think cooling sprays, herbal teas for relaxation, a stress ball for those anxious moments, and maybe a bar of dark chocolate for a quick pick-me-up.
4. Move Your Body
Regular movement can help manage some perimenopause symptoms and boost your mood. Whether it’s a quick walk during lunch, some gentle stretching between meetings, or a yoga session before work, find what makes you feel good and make it part of your routine.
5. Mind Your Meals
What you eat can significantly impact how you feel. Opt for a balanced diet rich in quality proteins, healthy fats, fresh fruits and veggies and whole grains. Steer clear of sugary snacks and baked goods. These will spike your blood sugar and leave you snoring through the afternoon. Keep a stash of healthy snacks at work to avoid the vending machine trap when hunger strikes.
6. Prioritise Rest
Quality sleep can be elusive during perimenopause, but it’s crucial for managing symptoms and keeping your energy levels up. Create a relaxing bedtime routine and try to keep a consistent sleep schedule, even on weekends.
7. Seek Support
Whether it’s a professional coach (btw… this is my jam!), a support group, or understanding colleagues, having a support network is invaluable. Don’t be afraid to lean on others and share strategies for managing this season of your life.
Navigating perimenopause at work doesn’t have to feel like an uphill battle. With these strategies, you can manage your symptoms and maintain your professional momentum. Remember, it’s about finding what works for you and embracing this phase of life with confidence and grace.
Stay empowered, ladies, and remember: you’ve got this, it too shall pass!
About Kylie Pinwill
Kylie is an accredited nutritionist and host of The Hormone Hub podcast – for women in perimenopause and menopause.
Kylie supports busy, driven women who are feeling lethargic and foggy, struggling with weight gain, bloating and hot flushes, to balance their hormones, reset their metabolisms and better manage stress so they can feel happier, more energised, and get on with living life.
For Kylie, this stage of life can be challenging but it doesn’t need to be.
She believes that we just need to do it differently.
