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Coping with perimenopause and menopause symptoms while working as a pilot can present unique challenges. Here are some strategies to help you manage these symptoms and find relief: 

1. Educate yourself:

Learn about the symptoms and changes associated with perimenopause and menopause. Understanding what is happening in your body can help you anticipate and manage the symptoms more effectively. 

2. Consult with a healthcare professional:

Speak to your healthcare provider about your symptoms and concerns. They can provide guidance and recommend appropriate treatments or lifestyle adjustments to manage your symptoms. Hormone replacement therapy (HRT) or other medications may be options to consider, depending on your individual circumstances. 

3. Practice self-care:

Prioritise self-care activities that promote physical and emotional well-being. Engage in regular exercise to reduce symptoms like hot flashes and mood swings. Incorporate stress-management techniques such as meditation, deep breathing exercises, or yoga into your routine. 

4. Manage hot flushes and night sweats:

Dress in layers and keep a fan nearby to manage hot flushes while flying. Use cooling towels or portable fans during rest periods to help regulate body temperature. Maintain a comfortable sleeping environment and consider moisture-wicking sleepwear and bedding to manage night sweats. 

5. Stay hydrated:

Drink plenty of water throughout the day to stay hydrated, especially during flights. Dehydration can exacerbate symptoms such as hot flashes and fatigue. 

6. Manage fatigue:

Prioritise quality sleep and establish a consistent sleep routine. Create a sleep-friendly environment by minimizing noise and light disturbances. If sleep disturbances persist, consult with your healthcare provider for guidance and potential solutions. 

7. Seek support from colleagues:

Share your experiences and challenges with trusted colleagues who may be going through similar situations. Sharing experiences and seeking support from others who understand can be comforting and empowering. 

8. Take breaks and practice stress management:

Incorporate regular breaks during flights to rest and recharge. Engage in stress management techniques such as deep breathing exercises, mindfulness, or listening to calming music during breaks to help manage stress and anxiety. 

9. Communicate with your employer:

Openly communicate with your employer or flight management about your menopause symptoms and any accommodations you may need. Discuss the possibility of flexible schedules or duty assignments that can help alleviate the impact of certain symptoms. 

10. Consider lifestyle adjustments:

Explore dietary changes, such as avoiding triggers like caffeine or spicy foods that may worsen symptoms. Ensure a well-balanced diet that includes whole foods rich in vitamins and minerals. Some women find relief from symptoms by incorporating phytoestrogen-rich foods such as soy, flaxseeds, and legumes into their diet, although individual responses may vary.


Remember, menopause is a natural transition in a woman’s life, and it may require some adjustments to manage symptoms while maintaining your professional responsibilities as a pilot. Prioritise self-care, seek support, and consult with healthcare professionals to find strategies and treatments that work best for you. 

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