Welcome to the wonderful world of peri-menopause, where "Did I just have a hot flush?" becomes a regular part of your inner dialogue. If you’re between 35 and 55 years old and suddenly find yourself wondering why you’re sweating like you’ve run a marathon while sitting perfectly still, you’re not alone. That wave of unexpected heat? It might just be your body whispering, “Hey, you’re transitioning.”
But how do you know for sure it’s a hot flush and not just your office thermostat set to full blast? Let’s break it down. Hot flushes, one of the hallmark symptoms of peri-menopause, often feel like intense heat radiating from your chest and face. They can last anywhere from a few seconds to several minutes, leaving you feeling flushed, sweaty, and a little out of sorts. These aren’t just limited to the daytime either—night sweats can wake you up at 2 a.m. with your sheets kicked to the floor.
Peri-Menopause: A New Frontier
Before we get into coping mechanisms, let's chat about what’s really happening. Peri-menopause is the transitional period before full-blown menopause, and it can start as early as your mid-30s or as late as your 50s. Hormonal changes are the culprit behind those irregular periods, hot flushes, mood swings, and sleep disturbances. It’s like puberty’s not-so-glamorous sequel.
The good news? You’re not alone, and there’s no reason to hide it. Half of the population experiences this transition at some point, so why should we keep it in the shadows?
Talking About Peri-Menopause at Work
Let’s start with the workplace. If you’ve been secretly suffering through hot flushes in meetings or brushing off brain fog as a “long weekend,” it’s time to flip the script. This is your body, and there’s absolutely no shame in it.
Here’s a little secret: you’re allowed to have a conversation about it. If you’re in the middle of a presentation and feel the tell-tale flush of a hot flash, take a moment. Call it out, just like Imogen Crump did on the ABC Morning Show. She embraced the moment and said, "I'm having a hot flush right now!"—no apologies, no awkwardness, just honesty.
You can do the same. Tell your boss or your colleagues that you might need to step out for a minute, or call it out and continue on like a boss. You don’t have to power through in silence.
Many workplaces are becoming more aware of the importance of supporting women through life transitions like this—so why not be part of the conversation?
Navigating Peri-Menopause at Home
At home, it might feel easier to let down your guard, but peri-menopause can still throw a wrench into your routines. If mood swings are making you snappy or you’re feeling more emotional than usual, it’s important to communicate with your family. Let your partner or kids know what you’re going through. You’re not overreacting; you’re adjusting to a new normal. And guess what? They want to support you, but they can’t if they don’t know what’s going on.
Set up routines that make life a little easier. Keep your bedroom cool for those night sweats, embrace comfy clothing, and find small joys in self-care—whether it’s a warm bath, a favourite podcast, or just a little extra time to yourself. You deserve it.
Being Open in Social Settings
Now, let’s talk about social settings. Whether it’s dinner with friends or a gathering of colleagues, we’ve all been there: trying to play it cool while our body’s internal thermostat has clearly malfunctioned. The first step to managing this? Let go of the idea that you have to suffer in silence.
Hot flushes? You can fan yourself without shame. Brain fog? You can laugh it off and explain that your brain’s been busy with hormonal fluctuations lately. It’s a part of life, and there’s power in being open about it. You’ll likely find that the more you talk about it, the more others will share their experiences too.
Self-Care Strategies for Peri-Menopause
Navigating the hormonal rollercoaster of peri-menopause requires more than just open conversations, though. It’s also about self-care. Here are some tips to help you feel more in control:
- Stay hydrated: Hot flushes can be dehydrating, so keep that water bottle close by.
- Dress in layers: You never know when you’ll need to peel off that extra jumper.
- Mindful movement: Yoga, walking, and stretching can help regulate your mood and keep those hormones in check.
- Sleep hygiene: Establish a calming bedtime routine to combat insomnia or night sweats. Keep the room cool, dark, and quiet.
- Healthy eating: Eating a balanced diet rich in whole grains, fruits, and vegetables can help balance your energy levels.
Why Hide It?
Peri-menopause and menopause are not conditions to hide or feel embarrassed about. It’s a natural transition, and the more we talk about it, the less isolating it becomes. By having open conversations at work, home, and even with friends, you help normalise this experience for all women.
And you know what? When you open up, people will jump in and share their experiences too. You’ll create deeper, more meaningful connections—and who doesn’t want that?
Aging Gracefully is So Last Season
At Hey Sister!, we believe that aging gracefully is overrated. We prefer to age boldly, with unapologetic honesty and a sense of humour. After all, half of the population will experience peri-menopause and menopause, so why hide it? It’s time to live your fullest life—hot flushes and all.
