Hormones Gone Wild!

     Oh girl,  I remember it like it was yesterday.
Standing in front of about 200 people in a large auditorium, emceeing our annual teacher recognition luncheon. It was like suddenly I was at the end of  a hot yoga class, lip and lower back sweating, hair drenched.
Then woosh! The flow unleased and I could feel it soaking my pants! Well, hello, period! I haven't seen you in months! I started to freak out. I looked at my colleague, Charlotte, and my look must have said it all. Thank goodness, she hopped up to the podium and took over the show.  I so mortified I hid in the bathroom for about 30 minutes! (later I found out, no one even noticed)  At the time I had no idea that 82% of women experience menopause symptoms and 74%  say it has a moderate to severe impact on  their work! I thought I was all alone!
Ladies! It's crucial that we normalize the conversation around menopause in the workplace.  Hormones going wild? I've got some strategies for you girlfriend! 

​TIP #1: Box Breathing: Ground your feet on the floor. Breath in for a count of 4 , hold 4, out for a count of 4, hold 4.  Do this for 4-5 cycles.

The most important thing to do when the symptoms start is to soothe your nervous system. Stressing out makes the hot flashes or other symptoms last longer and they feel more intense. Tell yourself, "This is only temporary." Your breath is a great tool for that, and it's always with you!

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Tip #2: Take a 5 minute walk or​ find a quiet place to relax, close your eyes, maybe even put your legs up the wall or on a chair. 

When brain fog or irritability strike, take a moment to acknowledge your feelings, even to your coworkers. Because, my friend, it's time to normalize the conversation. Just say, " My brain is foggy or I'm feeling very distracted (irritable, angry, tired) because my hormones are all over the place. Then take a break. Do a little chair yoga, find a quiet space and close your eyes for a few or get outside.

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Tip #3: Nourish Your Body and Hydrate. Eat at least 30 grams of protein at each meal and drink plenty of water.

Research shows that a healthy diet and hydration can help with everything from concentration to hot flashes to heart palpitations and headaches. So, never skip meals. Eat healthy fats and protein. Keep snacks like nuts and protein bars in your desk for emergencies. Keep a glass of water at your desk, go fill it up frequently (added bonus to get in a little movement throughout your day!) 

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Tip #4: Simplify your work life. 

Ladies, less is more, especially when on the menopause journey. Now is the time to have GREAT boundaries. Ask yourself what you can take off you plate. Take your vacation days, only take on necessary projects, enjoy your weekends... unplug. One of my friends turns off her work email notifications at 5pm everyday. I love this idea! 

A few other things to remember; dress in layers because, you know, it could be your personal summer or winter at ANY time and sleep is your friend, get plenty of it (7-9 hours a night). 
I'd love to hear from you if you  have some favorite tips! Email me [email protected]. Or do you want more tips and tricks for all things Menopause? Go follow me on my socials, I'm always sharing and don't forget to sign up for my monthly newsletter.