If the recent trend of menopause vacations is any indication, it’s clear women don't want to let this transitional period hold them back from the things they love and enjoy doing the most, including travel.1 However, the changes that occur in your body during menopause, and the subsequent symptoms you may experience, could mean that your travel looks a little different during the time after your period stops.
Here we include a few useful tips for women who travel during menopause to consider, that could help you better manage your symptoms and enable you to make the most of your time away from home.
Start Small
The symptom of brain fog that impacts up to two-thirds of menopausal women can make planning a trip seem overwhelming.2 However, planning a vacation doesn’t need to involve making an overly complicated international itinerary or visiting multiple cities. Scaling down the complexity of your travel during menopause can make your getaway plans seem more achievable.3 For example, rather than a long road trip, you may want to try planning a weekend vacation relatively close to home. You can also consider visiting an all-inclusive resort or going on a cruise, where you have less responsibilities in regard to planning once you arrive.
Consider Looking into a Menopause Vacation Service
Menopause retreats, resorts, and specialty travel companies are popping up all around the globe to help better serve women transitioning through menopause. These menopause vacation services ultimately aim to make travel for women over 50 more comfortable, relaxing and enjoyable.
While the offerings of these menopause-specific vacation spots all differ, you might notice more nuanced wellness activities, such as specialized yoga or breathwork classes, as well as nutrition-focused programs designed to help manage common menopause symptoms, such as hot flashes and joint aches.4
These specialized services may be especially beneficial if you’re planning to travel independently, as they can help you connect with other female travelers of a similar age and life-stage.
Try to Avoid Symptom Triggers
Avoiding triggers of your menopausal symptoms can help reduce the risk of them spoiling your vacation. For example, if drinking alcohol makes your menopausal night sweats worse, you may want to consider switching to mocktails during your vacation.5 Hot drinks and spicy foods before bedtime may also trigger night sweats for some, so consider passing on the coffee and curries if you’re looking for additional ways to cull these symptoms while you’re away.6
If you’re prone to hot flashes, you might decide to choose an alpine getaway over a tropical vacation.7 Studies also show stress can worsen menopause symptoms,8so simply packing your bags for a quick getaway and temporarily leaving the hassles of daily life behind could do you a great amount of good.
Bring Medications or Supplements to Help Manage Your Symptoms
Prescribed medications or over-the-counter supplements you’ve been taking to help manage your symptoms should be a top priority on your menopause vacation packing checklist. Even if you only experience a few or mild symptoms at home, there’s always the possibility that they can become more severe while you're away.
Also, depending on your destination, you may find these symptom management options are more difficult to obtain than when you were back at home. Being prepared is the best way to ensure that you have what you need when you need it so you can manage your symptoms without interrupting your good time.
If you're flying to your vacation destination, consider packing any menopause symptom management solutions in your handheld luggage, which can help to reduce any stress in the event your suitcases go missing.
It’s important to note that some destinations restrict how much medication you can bring with you, so be sure to check with local laws, especially if you're traveling abroad.9 You may also need to keep your medications in their original packaging, carry your prescription with you, or bring a letter from your healthcare provider confirming which medications you're prescribed. Remember, these are all precautionary recommendations of course, and will depend on your final destination and any preexisting regulations they have in place.
You may be dealing with new symptoms during menopause, but that doesn’t mean you need to let the changes in your body stop you from enjoying your life. Adapting your routines and listening to your body can help you feel good and have the best time possible on your next getaway.
Resources
- https://www.wsj.com/articles/the-rise-of-the-menopause-vacation-11662240398
- https://www.healthline.com/health/menopause/menopause-brain-fog#research
- https://www.cntraveler.com/story/traveling-during-menopause
- https://www.outlooktraveller.com/stay/wellness/the-rising-trend-of-menopause-retreats-in-wellness-travel
- https://www.medicalnewstoday.com/articles/324104
- https://osteopathic.org/what-is-osteopathic-medicine/night-sweats/
- https://www.cntraveller.in/story/tips-how-to-travel-during-menopause-there-is-a-way-to-navigate-it/
- https://journals.lww.com/menopausejournal/abstract/2023/11000/exploration_of_the_association_between_menopausal.8.aspx
- https://www.mymenopausecentre.com/blog/travel-tips-every-menopausal-woman-needs/
