Menopause can be a tough time for many women. Staying healthy and happy while traveling during menopause requires some planning, but it’s not impossible! There are some positives to traveling during menopause, like the increased rest time between activities and the likelihood that you won’t be drinking as much alcohol as you normally would. Taking these factors into consideration, here are some tips on how to cope with menopause symptoms while traveling:
Table of Contents
Plan Your Activities in Advance
There are a few things to consider when planning your activities. First, are there any activities that would put you at risk for increased menopause symptoms? For example, if you have a leg condition, you may want to avoid activities like horseback riding. Even if your legs are healthy, high-heeled shoes and long periods of standing can increase your risk for hot flashes. It’s also important to plan for rest time between activities. If you’re taking a road trip, try to schedule a break at a hotel every one or two nights. Hotels are often a great place to rest and relax, and they also allow you to avoid driving after dark when you’re more likely to have a crash because of vision changes that come with menopause.
Eat Healthy Meals
The best way to deal with food cravings is to avoid them entirely. If you’re craving something salty and crunchy, try eating a handful of nuts or dried fruit instead of potato chips. If you’re craving something sweet, try drinking a glass of water and taking a walk first to help pass the urge. If you decide to satisfy a craving, try to make it healthier. For instance, you might choose a chicken sandwich with no bun instead of a cheeseburger or a salad with grilled chicken. Ask for salad dressing on the side to avoid consuming extra calories.
Pack Some Travel-Friendly Snacks
If you’re on a long car ride or traveling by airplane, you may want to bring some snacks. Nuts, dried fruits, and granola bars are great healthy and travel-friendly options. If you’re taking an airplane, avoid items like granola bars and nuts, as they are not allowed in carry-on bags. Instead, try to find protein bars and snacks like applesauce and yogurt that are lightweight and easy to pack.
Wear Layers and Bring a Scarf
If you’re traveling in the winter, you may want to bring a scarf to wrap around your neck. This can reduce extra heat loss, which can be especially helpful for women who experience hot flashes. Wearing layers is another way to regulate your temperature. Another thing to remember is that the air inside airplanes and cars can be extremely dry, worsening menopause symptoms like dry skin, eyes, and mouth. It’s a good idea to bring a travel-sized moisturizer, lip balm, and a water bottle to stay hydrated while traveling
Bring a Vibrating Pillow or Stuffed Animal
Travel-sized vibrating pillows and stuffed animals can be great tools for helping you get a good night’s sleep while traveling. The vibration can help you relax and sleep better, especially if you have insomnia or frequent hot flashes during the night. These pillows are often lightweight and easy to pack in your luggage. A stuffed animal can also provide some comfort and relaxation. If you’re staying at a hotel, you can look for a hotel with noise-reduction earplugs glamping. These are often used by people who work night shifts and can be very helpful in blocking out noise.
Take Hormone Replacement Therapy (HRT) With You
If you’re on hormone replacement therapy (HRT) and are going on a long trip, you’ll want to ensure you have enough. You’ll want to talk with your doctor about how much is enough and what time of day you should take it. Your doctor can also advise you on the best method of travel for your specific HRT method. If traveling internationally, you may need a doctor’s prescription and travel permit for your medication. Check with your doctor to find out what you need to do.
Don’t Forget to Breathe
Breathing can often help manage stress and calm the body. Try bringing a small, handheld travel-sized breath spinner with you. If you don’t have one, many apps can help you practice deep breathing. Breathing exercises can help with various menopause symptoms, including hot flashes, headaches, low energy, and feelings of stress or anxiety. If you’re having trouble sleeping because of these symptoms, a breathing exercise can be a good way to calm down and relax before bed.
Conclusion
Menopause can be challenging to cope with in everyday life, let alone while traveling. Follow these tips and don’t let this natural life change stop you from making the most of your trips. There is a whole world out there to see!
