Travelling is a wonderful way to explore other cultures and try new things. But for women experiencing menopause, it brings a unique set of challenges.
Managing symptoms like hot flashes, mood swings and sleep disturbances while on holiday requires some thoughtful preparation. If you’re currently going through menopause, here’s how to enjoy your holiday while navigating any symptoms.
Preparation
The key to a smooth holiday experience starts with preparation. Start by chatting with your healthcare provider about your travel plans. They can offer personalised advice and may adjust your medication or supplements if needed. It’s also wise to carry a detailed health kit. As well as your prescribed medications and supplements, take a first-aid kit with painkillers, plasters and antiseptics.
When it comes to clothing, pack light, breathable items made from natural fabrics like cotton or linen to help manage hot flashes. Consider layers to easily adjust to varying temperatures.
A portable fan or cooling towel can also be a lifesaver during unexpected hot flashes!
Manage stress
Holidays are meant to be enjoyable, but the disruption of routine can sometimes lead to increased stress. Practice relaxation techniques and breathing exercises, to help you keep calm and collected.
You should also try to leave some room in your schedule for relaxation. If you can, try to make time for things like yoga or spa treatments as well. Cruise lines like P&O Cruises offer a variety of wellness and mindfulness treatments to help you unwind.
Stay healthy
One of the secret to a healthy menopause is a good lifestyle so it’s important to take care of yourself.
Hydration is crucial when it comes to managing your menopause symptoms as dehydration can exacerbate hot flashes. Make sure you always carry a reusable water bottle so you can drink water on the go.
Maintaining a balanced diet on holiday can be challenging but is essential. Focus on consuming plenty of fruits, vegetables and lean proteins.
Try to avoid excessive caffeine and alcohol as they can trigger hot flashes and disrupt your sleep.
Stay active
Physical activity is beneficial for managing many menopause symptoms, including mood swings, weight gain and sleep problems. Where possible, incorporate gentle exercises into your holiday routine. For example, a morning walk on the beach or a few lengths in the pool.
Get some beauty sleep
To help you sleep soundly on holiday, try to create a relaxing bedtime routine to help you unwind before bed. If you can, avoid heavy meals, caffeine and alcohol, too.
It’s also a good idea to maintain a consistent sleep schedule, even if it means going back to your room a bit earlier than those around you.
Travelling during menopause requires a bit more planning and self-care, but it’s entirely possible to have a wonderful and fulfilling holiday. Although preparation is key, the goal is for you to enjoy your time away, so try not to be too hard on yourself if you don’t fully nail your self-care.
