Travelling is one of life’s greatest pleasures. Whether local or overseas, a well-planned holiday can help busy women recharge their physical and emotional batteries.
However, holidaying menopausal women can encounter unique challenges, including climate changes, unpredictable schedules, and strange foods, which may trigger hot flashes, poor sleep, or digestive issues. These predicaments can be stressful and challenging during your downtime.
Fortunately, menopause symptoms don’t have to derail your holiday plans. There’s no need to fret and fume about these issues before going on vacation. As a trusted Gold Coast menopause doctor who has faithfully served female patients in Southeast Queensland since 2021, we’re here to help.
This blog will delve deeper into several ways to ease menopause symptoms when holidaying, empowering Australian women to take charge of their health, well-being, and quality of life.
Manage Hot Flashes While Travelling
Travelling can be an adrenaline rush that produces good memories and rejuvenates busy people. Unfortunately, menopausal women can experience physical changes that trigger hot flashes during their vacation. However, meticulous planning and the right tools can prevent this uncomfortable scenario, allowing you to enjoy a worry-free holiday.
We highly encourage women to bring compact cooling tools, such as a rechargeable fan, facial mist, or cooling wipes, when holidaying. These tools help enhance comfort and convenience, especially in humid, densely populated areas.
Drinking water can be a game-changer for menopausal women. Water regulates body temperature, minimises dehydration, supports circulation, and replaces fluids lost through sweating. Always bring a portable water filter bottle when travelling to reap these benefits.
Plan Your Itinerary to Combat Fatigue
Fatigue, a typical menopausal symptom, can worsen when travelling. We encourage Australian women in their late 40s or older to meticulously plan a slower, intentional schedule. Pacing yourself and taking frequent breaks will help you enjoy your holiday.
Strategies that help combat holiday fatigue include the following:
- Flexible schedules: Jampacked itineraries can wear you out. Non-stop touring and travelling can increase fatigue and trigger menopausal symptoms.
Instead of planning consecutive activities, we encourage you to prioritise downtime between tasks. For instance, tour the city in the morning and visit a local outlet store or restaurant in the afternoon. Alternatively, you can schedule city tours every other day and plan slower-paced activities between them.
- Direct flights or shorter travel days: Long flights and travel itineraries can be challenging for menopausal women. We encourage you to choose direct flights or the shortest routes so you can save time and energy for your upcoming holiday.
- Recovery time: Arriving in a new time zone, climate, or altitude can be overwhelming for women in their late 40s and older. Scheduling extra rest on arrival and departure days will go a long way in easing menopausal symptoms when holidaying.
- Listen to your body: Always listen to your body. If you feel tired after a busy day of sightseeing, take a siesta to recharge your batteries. If you feel lethargic, a short walk around the block may help. Tuning in to your energy levels allows you to follow your schedule and enjoy your vacation.
Pack Smartly to Manage Hormonal Shifts
Thoughtful preparation is half the battle won. Packing vacation essentials will help you ease menopause symptoms when holidaying. Items worth considering include:
- Medications: We highly encourage you to bring your prescribed medications, hormone replacement therapy (HRT), or over-the-counter medicines when travelling. Ensure you place these inside a carry-on bag for easy access.
- Supplements: Balance-supporting supplements, such as vitamin D or magnesium, can help ease menopausal symptoms. We highly encourage you to consult your physician, who can recommend the best supplement for your unique situation.
- Sanitary products: Perimenopausal women can bleed unexpectedly. For this reason, packing liners or menstrual pads can help ease discomfort during your vacation.
Travel With Purpose to Lessen Stress and Anxiety
Menopause can make women’s bodies sensitive to stress, making calm, serene moments critical during their vacations. You can achieve calmness and balance by following these strategies:
- Deep breathing or grounding methods: Slow, intentional, deep breathing can lower stress levels, provide you with a sense of purpose, and reset your nervous system.
- Calming techniques: People are different, so it’s essential to determine the calming technique that works best for you. Whether it’s a calming app, meditation, or music therapy, these techniques can help restore balance in unpredictable circumstances.
- Plan ahead: Cramming and making last-minute plans can throw off your schedule and increase your stress levels. Instead, planning ahead of time and anticipating setbacks will prevent decision fatigue and provide you with peace of mind.
Bring A Menopause Emergency Kit
Hormonal changes during menopause can make women’s vulvovaginal areas more sensitive. For this reason, we recommend bringing a menopause emergency kit to enhance comfort and hygiene during your holiday.
Depending on your menopausal symptoms, menopause emergency kit essentials include the following:
- Hot flashes and night sweats: Portable handheld fan, spray bottle, breathable tissues, and spare lightweight top.
- Dryness and dehydration: Refillable water bottle, hydration tablets, lip balm, and facial wipes.
- Stress, anxiety, and mood swings: Herbal tea bags, essential oils (lavender or peppermint), a grounding journal, and a meditation app.
- General relief: Magnesium or vitamin D supplements, pain relievers, sugar-free mints, or snacks.
To enhance your holiday comfort, we highly recommend wearing breathable, moisture-wicking underwear. This undergarment ensures your vulvovaginal area remains dry even in harsh climates, reducing the risk of irritation or discomfort.
Avoid overpowering fragrances because they may irritate your skin. Instead, opt for unscented, dermatologist-approved scents. These can be a game-changer while you’re on vacation.
Exercise and Eat Healthy Food
Going on a holiday doesn’t mean your fitness routine takes a backseat. Making smart, daily choices can help menopausal women enhance energy, digestion, and hormonal balance.
Gentle, daily movements, including walking, stretching, yoga, or swimming, can enhance flexibility, mobility, and circulation. Regular exercise can also help manage stress when experiencing menopausal symptoms. We encourage you to incorporate an exercise routine that you enjoy into your daily routine.
On the other hand, snacking on healthy options, such as nuts, fruits, or protein bars during your holiday can stabilise energy levels and minimise the urge to eat sugary and processed foods. Eat plenty of vegetables with protein (chicken, beef, or fish) and healthy fats (nuts, avocados, or olive oil) to stabilise blood sugar levels and enhance mood.,
Maintain A Consistent Sleeping Routine
Sleeping seven to nine hours a night can help menopausal women manage mood swings, fatigue, and brain fog. Although travelling to a different time zone can be exhausting and stressful, following these strategies can help you get some much-needed shut-eye:
- Adjust your sleep schedule: Adjusting your sleep-wake cycle to your destination’s time zone a day or two before your departure can help you sleep better. Whether the country you’re visiting is ahead or behind your time zone, adjusting ahead of time can be a game-changer.
- Bring sleep essentials: Sleep essentials include sleep masks, earplugs, neck travel pillows, chamomile tea, and magnesium supplements. They can help you get a good night’s sleep after a busy day of touring and sightseeing.
- Create comfortable sleep settings: Setting the stage for a good night’s sleep is critical to getting enough rest while holidaying. Ensure your room temperature is between 16℃ and 20℃ and that your room is dark.
Hotel rooms with blackout curtains will help you fall asleep faster. However, if your room has none, wearing a sleep mask will help matters. Avoid strenuous activities an hour before bedtime. Try reading a book, meditating, or sipping herbal tea to help calm your mind and sleep soundly through the night.
Conclusion
Menopausal women can encounter several challenges when holidaying. Whether it’s hot flashes, dehydration, stress, or mood swings, you can manage these symptoms successfully by planning your itinerary, packing and travelling smartly, preparing a menopause emergency kit, exercising regularly, eating healthy food, and sleeping seven to nine hours nightly. These strategies ensure an enjoyable, hassle-free vacation for premenopausal and menopausal women.
Since 2021, Her Medical has assisted numerous Australian women on the Gold Coast and surrounding areas in successfully navigating their menopausal years. Please contact us today to schedule an appointment, receive a personalised, upfront quote, and receive premium, cost-effective menopausal solutions.