Menopause on the Move

Do you find that going away, particularly to hotter climates, has special challenges for you as a woman at the menopause or perimenopause stage of life? Traveling can affect your sleep, lead to more frequent or intense hot flushes or lead to weight gain.

The holiday season is nearly upon us and I do enjoy travelling and visiting new places. I am excited to be visiting to be visiting India for the first time this month and it got me thinking about what I have learned from my trips in the last few years that I could share with you.

Before you go.

Start preparing for your trip at least a couple of months before you travel.

1. Are you required to have any vaccinations? Which jabs you need will depend on where you are travelling and the activities you will be enjoying while you are away. There is good advice on the NHS web site and there are lots of travel advice websites that you can use to check out requirements.

In the UK you can usually get free vaccinations for typhoid, hepatitis A and the combined diphtheria, polio and tetanus combined booster. You will have to pay if you need or want other vaccinations such as hepatitis B, rabies and tuberculosis.

You need to have most vaccinations at least two weeks before travel. Some vaccinations need to be given well in advance to allow your body to develop immunity. Some also involve multiple doses spread over several weeks. It is better not to have multiple vaccinations at the same time as it can overload your immune system.

2. You can prepare your gut for foreign travel by taking traveler’s probiotic tablets for a week before you travel and taking them while you are away.
3. If you are prone to insect bites, and I am as attractive as jar of jam, it can help to take a vitamin B compound for at least a week before you travel. It is not medically proven to be effective but I have found it helps.
4. If you are going somewhere hot, look carefully at the clothes you are taking. Layers of lighter clothes in natural fibres will be your best friends as a ‘hot woman’. Clothes in lighter colours will be less attractive to flies.
5. If you are travelling with a partner and you are someone who heads off to the spare room during the night when you get hot, prepare for sharing the bed while you are away. Take a coolant stick with you or keep a damp cloth next to the bed that you can use to cool your pulse points.
6. Take ear plugs. This not only relates to the point above. Women going through menopause often experience light or interrupted sleep and your ear plugs will muffle the noise from other holidaymakers at night.
7. Some women experience heavy and unpredictable menstrual periods during perimenopause. Take your preferred sanitary pads with you so you don’t have to hunt around for something suitable.
8. If you are visiting somewhere a bit more exotic and you are prone to stomach problems, you can buy a traveller’s diarrhoea pack which contains antibiotics, rehydration salts and a thermometer.
9. Pack at least one scarf. It can protect your face and neck from the sun, act as a towel, be an eye mask if you want a nap and much more.

While you are away

1. Nobody likes to get a tummy problem while they are away and there are simple precautions you can take to reduce your risk. This is particularly important in more exotic destinations.
   1. Use a hand sanitiser after every time you wash your hands to kill off any bacteria.
   2. Always use a hand sanitiser after you have handled money.
   3. If you are eating a sandwich, pick it up with a serviette/napkin rather than with your hands.
   4. Wash your teeth with bottled water.
   5. Stay away from having ice in your drinks.
   6. Avoid salads and buffets where the food has been in heated trays for some time.
2. Stay hydrated. Drink bottled water and make sure the top has not been tampered with.
3. Use a sunscreen of appropriate strength. Remember to use sunscreen on your face and lips.
4. Use an insect repellent.
5. To avoid weight gain while you are away, eat mindfully. That means eating slowly, really notice and enjoy what you eat. Stop eating when you are satisfied rather than full. Limit added unrefined carbohydrates such as white bread, potatoes, white pasta and sugary foods. When you asked, ‘Would you like to see the dessert menu?’ say ‘No!’
6. Limit your alcohol intake. Not only does it contain empty calories, it disrupts sleep, heats you up and dehydrates you. It disinhibits you so that you tend to eat more. Drink plenty of bottled water with the alcohol so that you are not thirsty.
7. If you are travelling alone and anticipating having a holiday romance, make sure you have only protected sex.
8. If you experience disrupted sleep through jet lag, cherry juice may help.  Montmorency tart cherries are a natural source of melatonin, a hormone that helps regulate the sleep-wake cycle.
9. Have fun! Relax and enjoy yourself.

In upcoming blogs we will be looking at homeopathy and aromatherapy for travelers.

Bon voyage!