Menopause Doesn’t Stop Because You’re Travelling

Hot flushes at 35,000 feet. Broken sleep after crossing time zones. Brain fog when you're trying to work out where you've parked the hire car.

Menopause doesn't stop because you're travelling and neither do your symptoms.

In fact, travel can sometimes make things feel more noticeable.

Long-haul flights, disrupted sleep, unfamiliar food, dehydration, changes in routine, alcohol, stress, heat and crossing multiple time zones can all challenge your usual wellbeing habits.

And when you're already navigating perimenopause or menopause, those changes can feel even more significant.

But here's what I've learnt — particularly after travelling through Australia and New Zealand with my boys in August and on previous trips too:

You don't need a perfect health routine to travel well. But you do need a few realistic habits that help you feel like yourself.

Your Menopause Doesn’t Go On Holiday. Your Routine Probably Will.

At home, we often have our familiar routines.

We know roughly when we're going to eat, where we can exercise and we have our usual food choices.

Plus we have our own bed, we know where the coffee is.

Then you travel.

Suddenly you're eating at an airport at 6am, sitting on a plane for 14 hours, arriving somewhere completely different, driving for hours, sleeping in a different bed and trying to remember which side of the road you're supposed to be driving on. Your normal routine has disappeared.

And that's okay.

The trick isn't trying to recreate your life at home while you're travelling. It's identifying the non-negotiables that genuinely help you feel well and finding flexible ways to maintain them.

Don't Underestimate Hydration

Long-haul flights, warm weather, busy sightseeing days and simply forgetting to drink can all mean you're taking on less fluid than usual.

I make hydration one of my travel basics. By simply taking a reusable bottle, drink regularly and make it easy for yourself.

It's not complicated but it is easy to forget.

Pack Your Own Travel Snacks

One of my biggest travel lessons is:

Don't rely entirely on what's available when you're hungry.

Airport and service-station food can be unpredictable, and a long travel day isn't the time to discover that there is nothing available that you actually want to eat.

For long-haul travel, I like having some familiar snacks with me.

Think about options such as:

• Nuts and seeds

• Fresh or dried fruit

• Oat or snack bars with simple ingredients

• Rice or corn cakes

• Homemade snacks

• A simple sandwich or wrap where practical and permitted

• Plenty of water

The aim isn't to avoid buying food but to have options.

Sleep Matters - But Don’t Obsess About It

Sleep can be one of the biggest challenges when travelling through different time zones.

Plus if you're already experiencing disrupted sleep as part of perimenopause or menopause, jet lag can make things feel even harder.

You can't always control your sleep when travelling.

So focus on the things you can influence:

• Get daylight when you can.

• Get outside and move.

• Give yourself opportunities to rest.

• Don't feel that every minute of your trip needs to be filled.

And remember that one poor night's sleep doesn't ruin your wellbeing.

Again, consistency beats perfection.

Move, But Don’t Turn Your Holiday Into A Fitness Programme

Movement doesn't have to mean finding a hotel gym.

Our Australia and New Zealand trip involved plenty of walking, exploring, swimming, road-trip stops and getting outdoors.

Some days were more active than others and that’s real life.

Walking around a new city counts, as does a swim.

A hike or exploring somewhere new also counts.

So does stretching for ten minutes after a long journey.

Look for opportunities to move rather than another workout to tick off.

Food Doesn’t Need To Become Another Thing To Worry About

This is an important one. Travelling is about experiencing places and food is part of that.

I don't believe you need to follow a restrictive diet while travelling to look after your health.

Instead, I try to focus on balance.

Where possible, choose nourishing meals.

Eat plenty of vegetables, protein and whole foods.

Have breakfast when it works for you.

Keep some snacks available.

And enjoy the local food.

Yes, sometimes you'll have the ice cream.

Or the dessert. Or the meal that wouldn't normally be on your menu.

That's part of travelling.

One meal doesn't undo your healthy habits.

Be Aware Of Your Own Triggers

This is personal. What affects one person during menopause may not affect another.

You might notice that alcohol makes hot flushes worse. Perhaps too much caffeine affects your sleep.

Maybe certain foods don't agree with you. Or perhaps heat, stress or lack of sleep makes your symptoms more noticeable.

Travel gives you plenty of opportunities to notice these patterns.

You don't need to become obsessive about them.

Just pay attention.

Your body is giving you information.

Give Yourself Some Breathing Space

This might be one of the most important travel wellbeing tips of all.

You don't have to do everything.

You don't have to see every attraction.

You don't have to maximise every day because you've travelled thousands of miles to get there.

Some of my favourite moments from our Australia and New Zealand adventure weren't necessarily the biggest attractions.

They were the quiet moments.

Coffee with a view, walking by the water or just outside or those sea swims.

Definitely for me sitting together after a long day.

Those moments matter too.

Menopause Doesn’t Need To Dictate Your Travel Plans

If you're travelling through perimenopause or menopause, you definitely don't need to put your adventures on hold. You may simply need to travel a little differently. Prepare pack what helps you, stay hydrated and move your body.

Listening to your body, prioritise sleep where possible and try and eat well most of the time and really importantly leave plenty of room for enjoyment.

Because healthy living isn't about creating a perfect routine that falls apart the moment you leave home.

It's about building habits flexible enough to come with you.

And perhaps that's the real secret:

Your health habits should support your life, not stop you from living it.

Want More Support?

Through LK Health & Wellbeing, I support women with menopause, women's health, nutrition and sustainable healthy lifestyle changes, both online and face-to-face.

From individual support and programmes to workplace health and menopause awareness, the focus is always on practical strategies that work in real life.

Because menopause doesn't stop because you're travelling.

But it doesn't have to stop you travelling either. 🌏