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Travel Tips Every Menopausal Woman Needs

If anyone needs a good holiday it’s us menopausal women! From hot-flush-proof packing tips to advice from our doctors on travelling with HRT, here’s everything you need to know for a relaxing and restorative break.

Going on holiday should be a joyous occasion but if you’re going through the menopause transition it can be a stressful affair. Suddenly menopausal symptoms can make things that bit more complicated – whether it’s brain fog stopping us from remembering where we put the passports or hot flushes making us wonder if booking two weeks in the sun was actually a good idea.

And then there are the practicalities to consider – can we take HRT away? How do we cope with a packed airport if we’ve been feeling socially anxious? How do we deal with a night sweat when we’re miles away from home?

Well fret no more – we’ve covered every aspect of your break from the planning to the R-and-Ring. Simply work your way through our top tips and we’ll guarantee you the chilled holiday you deserve. And r-e-l-a-x….!

Before you go

Pack carefully: ditch the synthetic kaftan. It may be covered in palm trees but it won’t keep you cool if hot flushes hit. Opt for natural fabrics like cotton and linen instead. Clothes in sun-reflecting light shades rather than heat-absorbing dark colours are also your friends. Nights away are likely to be hotter so natural nightwear is a must. Pack more than you need so you don’t have to stress about laundry while you’re away.

Plan your poolside cool: bring some old-school Hollywood glamour by packing a wide-brimmed hat and pretty fan. Alternatively, take a battery-powered version (don’t forget the batteries). Stock up on cooling face mists (make sure they’re under 100mls so you can take them in your hand luggage for a mid-flight mist)

Be HRT-savvy:  “What you can take abroad and how much varies from country to country,” says My Menopause Centre’s Co-Founder Dr Clare Spencer. “For most countries, HRT should be fine but check the Government’s latest advice on the country you are visiting. Make sure you have your prescription with you and always carry medicines in the original, correctly labelled packaging. In some cases, you may even need a letter from your doctor confirming your medication.”

Also, ensure you carry your HRT in your hand luggage (along with your prescription). “Check the cabin liquid restrictions as they include gel. Sandrena sachets should be fine. Oestrogel comes in 80g bottles. Most airlines allow up to 100mls – again – check, check and check again!” explains Dr Clare. “ Make sure that you have enough to last plus a bit extra in case your return is delayed and consider packing extra into the hold. And check the use by dates too.”

Testosterone is a controlled drug in the UK, subject to higher levels of control than non-controlled drugs. “Again, check on your destination country website for any restrictions about bringing testosterone into that country,” Dr Clare advises. You can find more advice from Dr Clare about storing your HRT here.

Period peace-of-mind: the menopause transition can play havoc with our menstrual cycles. Pack period products (in your hand luggage so there’s no risk of them getting lost); ibuprofen (if you can take it) or paracetamol for pain

Ease travel anxiety: feeling worried is common in the menopause transition and heading off to foreign climes can feel overwhelming so take steps to avoid triggers. Book aisle seats on the plane so you can move around if you feel hot or anxious. Menopause-related anxiety can include claustrophobia,  a less than pleasant symptom. If you are worried about this speak to your doctor about talking therapies such as cognitive behavioural therapy before you go to get you through the flight. There may be medication that can also help just for the flight or journey. Talk to your family about how you’re feeling too. Download mindfulness apps that can help while you’re in transit and away.

Beat brain fog: get all your essential documents ready several days before you travel and use reminder alerts on your phone or smart speaker for extra back-up. Share the load with partners and children so it doesn’t all fall to you. Take printouts of documents as well as digital versions for peace of mind.

Getting there

Reduce airport overwhelm: travelling during the menopause transition can feel really overwhelming. Keep calm by giving yourself plenty of time to get to the airport. Dress in loose layers for ultimate comfort. Is the volume of fellow passengers stressing you out? Find a seat, close your eyes and tune into a mindfulness app. Queuing in hot conditions? Try taking some deep, calming breaths.

Beat in-flight bloating: Pressure changes in air cabins mean that you can feel bloated – another common complaint in the menopause. “Think about what you eat – take a pass on burgers and fries and go for food you know is less likely to make you feel bloated,” advises Dr Clare. Keeping hydrated will also keep your tummy happy.

Stay energised: Travel can zap your energy – again, keep well hydrated.  “If you’re flying across time zones, try and nap where you can – take ear plugs and sleep masks to try and rest on the plane,” says Dr Clare. “Also make sure you have some time to relax when you arrive at your destination.”

Keep clots at bay: taking HRT in tablet form – oestrogen-only tablets, combined HRT tablets – increases the risk of blood clots. For most women, this will mean that a very low risk is increased to a slightly higher low risk. However, long haul flights also increase this risk.  “Keep hydrated, keep moving during the flight and avoid alcohol,” says Dr Clare. “Have a chat with a healthcare professional if you are concerned about your own risk as some women may be advised to use compression stockings.” If you are at an increased risk of blood clots because of other factors (such as previous blood clots, or blood conditions where the blood is more prone to clotting), anti-embolism stockings (AES) might be recommended to reduce your risk. You should discuss this with your travel health advisor or GP. For more information, head here. 

While you’re away

Store your HRT correctly: “Although the instructions given for specific products vary, do check to see if there is specific guidance for the HRT you are taking in the patient information leaflet that comes with your HRT,” advises Dr Clare. Check that your medicine does not need storing below or above specific temperatures (read more about HRT storage requirements here). If you are uncertain about storage conditions for the HRT that you are taking head here and search for your product.

HRT SOS: if you become separated from your HRT  despite your best-laid plans Dr Clare has this advice: “Try to avoid the temptation of buying HRT over the counter if it is available in your holiday country. It may look similar but we cannot be sure that the ingredients, quality or activity is the same.” Instead, look at our general lifestyle advice on managing symptoms such as keeping hydrated and avoiding alcohol.

Keep your cool: head out on trips first thing before the day gets too hot (doctor’s orders to spend the afternoon on the sun-lounger…); embrace the siesta (heading to your room for a post-lunch AC-fuelled cooldown); if you have a mini fridge in your room put your water bottle in there overnight.

Beat the bloat: an expanded tummy is not necessarily the look we want as we lounge by the pool. Unfortunately, this common symptom can be exacerbated by travel and a change in diet. Avoid your usual triggers (such as spicy food, and sugar) and drink lots of water.

Lift your mood: hormones are hormones and just because you’re lying by a sun-drenched pool doesn’t mean you might not feel down. Exercise can help – have a swim, go for a beach walk, try meditation. Also, talk to those around you. “There can be huge pressure of expectation around holidays,” explains Dr Clare. “Take some time out for yourself if you are finding close proximity to others is getting on top of you although most of us feel so much better away from the stresses and strains of life!

Night sweats: keep them at bay with light, natural nightwear, take advantage of the AC and keep chilled water handy. Make the menopause work for you: treat yourself to that cotton sarong you spied in the local market!

Insomnia: listen to a sleep-aid meditation and go with the flow knowing all you have to do the next day is chill…… Check out this video from Dr Clare where she shares her tip tips for a good night’s sleep:



Useful websites

Exporting drugs and medicines:,the%20drug%20in%20the%20UK.

Foreign embassies in the UK:

Deep vein thrombosis prevention for travellers:





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