across a heat wave during the transition to menopause -calling perimenopause and which usually lasts about seven years – can be, for many women, a even more difficult depending on symptom that is being experienced. This period of female evolution It is a unique and personal experience that is different for every woman. While for some it does no glory penaltyfor others it can be a full stage complications on a personal and work level. That fatigueThat flushed faceThat sleep disorderThat brain fogpalpitations, that is menstrual disorders, worryheadache, trouble Storage and concentration, humor change… If for these various symptoms we add symptom a heat wave We are, without a doubt, facing a perfect storm. That menopausal symptoms overlap and complement each other temperature rise.

Menopause and heatwave in the office

With or without heat wave, That menopause This is the stage of women’s evolution that many organizations are trying to do make visible and normalization. Several countries are working on the implementation of concrete steps that promotes well-being and the health of women passing through this stage. In the US or UKFor example, many company adopt policy to support women through menopause. For example, creating rest area Where temperature it is controlled, more flexible hourshelp to find maintenance fits etc A few days ago, without going any further, the New York Mayor Eric Adamspromised in a speech to support implementation “a more menopause-friendly workplace”. That European Menopause and Andropause Society recommend the implementation of these steps to improve empathy and support for women through menopause:

• Sensitize to employees about menopause.
• Allow women who experience it to be able to talk about the troubling symptoms they are experiencing.
• review temperature and workplace ventilation.
• reduce emphasize work related.
• Allow mode flexible work.
• Give employees easy access to water cold drinks and service.

10 ideas to beat menopause and heatwaves together

If it’s complicated for everyone working in a heatwavefor women going through menopause with symptom marked, more During these days when suffocating heat makes it difficult for us to sleep, work and have fun, it is very important to allow ourselves:

1. Talk about it. Especially in the early stages of perimenopause, it’s normal for us to get a little used to it talk about symptoms what we are experiencing. Discussing it with other women can help you understand what is going on with you. Please better.
2. Wear breathable fabrics like cotton or linen. For women who work with uniform, it can be very tricky. You can talk to your company to let you make some changes to the clothes you wear.
3. hydrate. During menopauseand also during heat waves, the hydration it’s key. “Easy for you brain so you remember: always have water nearby, always have a bottle in your bag, set the alarm on your phone at least two or three times a day so you don’t forget to drink on an empty stomach,” he explained. martha leonexpert in diet and women’s hormonal health..
4. Give yourself a little break. If your company has space bar to disconnect, use every two hours or when you need it. You will need rebalance yourself physically and mentally more often because emphasize And menopause they are not best friends.
5. don’t push yourself too hard. Brain fog, that is fatiguelack of concentration is a symptom menopause and from heat wave. Be compassionate with yourself. Your body is already doing what it can do. “Stress reliever cortisoladrenaline which, along with the changes in our bodies, secrete flushed face. Lowering the activity of our sympathetic system and activating the parasympathetic to calm stress will help us better control hot flashes.” martha leon.
6. Control ventilation and temperature in your work space. This point can be very difficult smart building. The ideal temperature is said 20 degrees, but you better find your own. Equip yourself with tools that can help you balance your personal temperature: a fanA fanA facial spaetc.
7. Follow a light and moisturizing diet. Avoid excess food and ally with cold food effect. “That “real” food. and more variety is needed than ever. rich proteins -meat, fish, eggs…- and good fats -olive oil, avocado… and sources of Omega 3– because they help us maintain external and internal tissues, ensuring cognitive health and preventing inflammation.” In addition, “it is important to avoid processed foods -too sweet and with additives- at this stage”, explains Marta León.
8. walk. Movement is very important for this stage of life. Choose the hour of least heat (at dawn or at night) runs for a while. Also during the day, do small visit in your office: to the printer, to the toilet, to the canteen. you need it.
9. Ask for a more flexible schedule. In the most complicated cases, you can ask your company for a more flexible schedule during these days shower more often or be in a quieter and cooler environment.