Travelling during menopause presents unique challenges. But don't be afraid! With the right tips, you can experience your best adventures without any complications. It simply requires good planning. In this article, we'll provide advice on travelling during menopause. We'll explain how to travel comfortably and maintain a positive attitude during the journey. 

Why do you need advice on travelling during menopause? 

Menopause is a natural phase of the body. All menstruating women will experience it at some point ⁽¹⁾. If you are already going through it, there is no need to be afraid or ashamed.  

This stage can be accompanied by symptoms such as hot flushes, fatigue, muscle aches and mood swings ⁽¹⁾. Careful travel planning allows you to anticipate these challenges and minimise their impact on your experience. 

The main advice on travelling with menopause is to know your symptoms and prepare according to what you already know. It is also important to consult a doctor to assess how to manage each situation. This can make a significant difference, especially if you must travel alone. 

Tips for travelling in comfort 

Travelling during menopause doesn't have to limit you. Just take care of yourself and enjoy the journey. Here is a list of some travel tips. 

Appropriate clothing 

Use easily adjustable layers according to weather conditions. Avoid tight-fitting garments that make you sweat or feel suffocated. Breathable, quick-drying fabrics are ideal for managing hot flushes. 

Advice on travelling: hydration and good nutrition  

Stay well-hydrated and nourished throughout the journey. Carry a reusable water bottle and drink regularly to prevent dehydration and hot flushes ⁽²⁾. Control alcohol consumption, especially in the evening, as it can lead to night sweats ⁽³⁾. 

Eat high-protein snacks, such as avocado, guacamole, or hummus, to maintain a balanced diet. You can also eat fruits and vegetables. This will provide you with energy and nutrients during the trip. You can even consume healthy fats, such as nuts, nut butter, or chia seeds ⁽²⁾.  

Useful products for symptom management 

You can carry a portable fan or cooling cloths to manage hot flushes. Vitamin B supplements, such as carbohydrates and proteins, should also be considered to maintain the energy you get from food. Vitamins are also key to maintaining a healthy nervous system ⁽⁴⁾. Before taking them, remember to consult first with a health specialist.  

Some essential products, such as sunscreen and painkillers for muscle aches, can make your trip more comfortable.

Advice on travelling: relaxation techniques 

Anxiety often occurs during the menopause and presents itself as claustrophobia ⁽⁵⁾. In addition, travelling to foreign climates can be overwhelming. Practice deep breathing techniques or meditation to reduce stress and improve your overall well-being during your travel. 

Stay positive and enjoy the journey 

A healthy lifestyle is important to enjoy every moment of your life. This is built on habits ranging from eating well to having people to support you emotionally. Some daily actions can help you maintain a positive mindset, for example:   

• Loving yourself: recognise and celebrate each phase of your life. Use the travel time to reflect and connect with yourself. 

• Create your support network: whenever possible, share your experiences with friends or family for emotional and logistical support. 

• Create habits that get you closer to a healthier lifestyle: prioritise adequate sleep and a balanced diet to keep you at your best during the trip. Also, take care of your oral health, it is crucial for your overall health. 

• Show that menopause doesn't limit you: learn, for example, how to earn extra money. You can explore opportunities such as remote work or travel blogging to fund your adventures. 

Travelling during menopause can be an enriching experience. If you prepare well and maintain a positive attitude, you will be prepared for any adventure. Follow our advice on travelling and enjoy every destination to the fullest without anything limiting your ability to explore and discover. Pack your bags and make every trip a new adventure! 

Bibliographical references 

(1) NHS. Menopause [Internet]. UK: NHS; 2022 [cited 2024]. Available from: https://www.nhs.uk/conditions/menopause/ 

(2) Healthline. 11 Natural Remedies for Menopause Relief [Internet]. 2023 [cited 2024]. Available from: https://www.healthline.com/nutrition/11-natural-menopause-tips 

(3) Ray C. 10 Travel Tips For Women Over 50 During Menopause [Internet]. Journey Woman; 2022 [cited 2024]. Available from: https://journeywoman.com/solo-travel-advice/10-travel-tips-for-women-over-50-during-menopause/ 

(4) Milart P. Selected vitamins and quality of life in menopausal women [Internet]. National Library of Medicine; 2019 [cited 2024]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6372850/  

(5) My Menopause Centre. Travel Tips Every Menopausal Woman Needs. [Internet]. 2023 [cited 2024]. Available from: https://www.mymenopausecentre.com/blog/travel-tips-every-menopausal-woman-needs/