15 travel tips to help manage menopause whilst travelling

For women over 50 (and younger), menopause is a time when we can make more conscious choices — and that includes the choice to travel in comfort.  These travel tips are designed to help you prioritise sleep, stay cool and protect your skin. 

Menopause is also a time to take special care protecting your skin from sunburns and sunspots, as well as heat rashes. According to JourneyWoman’s wellness expert Shawna Robins, during menopause we lose both estrogen and collagen, which makes our skin more vulnerable and sensitive to dryness and sun damage, including preventable cancers like melanoma.

1. Keep hot flashes at bay: “As a woman in perimenopause, when it comes to hot flashes and sleep, I wish that there was a magic bullet for it. I love sleeping with a fan on me or in a very cool room. It’s great for your sleep, it’s great for your health, and it’s actually great for your heart. I also like the white noise aspect of having a fan it really helps me sleep and stay asleep for seven hours.” — Shawna R.

2. Cool Cloth: “The Cool Cloth is a must! They come in packs of 4 or more, each with a plastic pouch with a hook, to attach to your bag, so the cloth can be kept wet and ready for use in hot temperatures. The Cool Cloth is big enough to drape around the neck, folded or open. It will cover your whole head and can also be worn as a bandanna. I used the cool cloth every day in Spain and here on Vancouver Island during our very hot summer last year. Also, wet wipes are handy to cool off the neck and hands, as well as other parts of the body.” — Joy F. 

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3. Chilly pad: “A Chilly Pad is like a cooling pad that you can sleep on at night. It’s really great.” — Shawna R. 

4. Personal massager: New research suggests that post-menopausal women who use personal massagers  can find relief from some menopausal symptoms – so why not travel with one? — Kathy Buckworth 

5. Sleep + Temperature: I love my Oura Ring. It shows me how much REM sleep I’m getting and tracks my body temperature. “I’ve been using an Oura ring as part of my wellness journey to understand my sleep patterns, body temperature and exercise goals. It tracks my heart rate and reminds me to move every hour.” — Carolyn R. 

An Oura ring helps track your health metrics including sleep.

6. Handheld fan: “Always bring a small battery-powered or rechargeable fan that can sit on your nightstand or be held in your hand. You can use it to cool off inside a stuffy hotel room where windows don’t open and AC is minimal. You can also use it to make yourself comfortable after a hike or as a white noise machine in a loud hotel.” — Emilie F.

7. Heating pads for cramps or muscles: “This travel-sized heating pad connects into any USB and relieves fatigue, stiff shoulders, tight lower back muscles, menstrual cramps and improves blood circulation.”

8. Foot massager: “I have a tendency to walk a lot when I travel so my feet are always sore. This week in Rome, my hotel room had a foot massager, which I originally thought was a bit goofy. And then I used it and totally changed my mind. I just ordered a Renpho Foot Massager to arrive when I get home from Italy! Rempho has lots of other products to help with circulation.” — Carolyn R.

9. Compression socks: “I decided to finally give compression socks a try before a 13-hour long-haul flight to Cape Town, and couldn’t believe the difference they made. I walked off the flight with zero swelling and discomfort in my feet and legs and overall felt so much better when I landed. Compression socks work!” ​Find some here. — Stephanie C.

Why shouldn’t women be comfortable while we travel? / Photo from Envato by thanyapatm

10. Sunglasses: If you’ve been on our community calls, you know that Joy F. loves her sunglasses. “I wear sunglasses all year round. Having glaucoma makes my eyes quite sensitive, which is why in the past I have bought very expensive sunglasses with designer names like Valentino. I found that they don’t last any longer than less expensive versions. One pair I like are wraparound, Solar Shield. They have an extra layer all around the eyeglass, which totally protects the eye from sun rays. They have a higher UV rating. I love sunglasses and if I see a quirky pair, I buy them. I have had prescription sunglasses, also a very good idea, but I have none right now. One can also get UV protection wraparound sunglasses to go over your prescription glasses.” – Joy F. Try these ones here.

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11. UPF Clothing: Many JourneyWoman readers recommend Coolibar, the first sun-protective clothing company to receive The Skin Cancer Foundation’s Seal of Recommendation.

“It used to be very difficult to find clothing that was sun-protective. I discovered a company called Coolibar, which makes clothing that is treated for sun protection, including bathing suits with long sleeves and covered shoulders. I’m delighted to have found all those things in one place. Coolibar is endorsed by the Cancer Society.” — Diana E.

“I had melanoma and it was something I hope to never go back to. I found Coolibar after my melanoma diagnosis in 2006. It’s been a life changer for me. I spent five years 100% out of the sun after my cancer recovery. I used their swim pants that kind of look like Lululemon tights.” — Shawna R.

UPF Hats: Shawna also loves her UPF hats: “The Sedona one is always in my car. They have foldable hats that you can pack up that are brilliant. Put them in your bag and they unfold in perfect condition.”. Find one here.

UPF Coverup: “After my father died of melanoma, I decided it was time to take action. I love my Coolibar sun cover-up with long sleeves, which I also wear as a dress for travel.” — Carolyn R.

12. Anti-chafing shorts: “I love packing up and heading somewhere warm, but my thighs don’t. With all the walking and/or hiking, my thighs chaff and burn with the combination of heat and sweat. Thigh Society anti-chafing shorts are a must-have in my luggage. They’re made with silky, hi-tech performance fabric that pulls heat and moisture away from the body. Moisture wicking for hot days and very light coverage that doesn’t roll or ride up. They come in multiple lengths and sizes. Great under a sundress.” — Jacquie C.

13. Electrolytes: Electrolytes help with jetlag and dehydration, which can also cause migraines. “I love to travel with electrolytes. Make sure when you’re reading the container that you are getting ones that have zero sugar, and maybe they use stevia or something else to sweeten them. Anytime your body is stressed, travelling through time zones, not sleeping in your own bed, not eating your own food, electrolytes are going to help sort of even everything out in your kidneys and in your liver.” — Shawna R. 

14. Drink lots of water! If you don’t have your own reusable water bottle, brands like Yeti or HydroFlask are great options. – Joy

15. Sunscreen: Finding good quality sunscreen that comes in carry-on sizes can be a challenge, especially when we want to choose a reef-safe screen that doesn’t damage our oceans. Many of the top sunscreen brands like Coppertone, Sun Bum, Neutrogena and Banana Boat contain chemicals that are harmful to the ocean’s reefs and marine life. When travelling and visiting these incredible ecosystems, it’s our responsibility to do as little damage as possible. Try to find an SPF that uses physical UVA and UVB filters instead of chemical ones. Look for the ingredients: zinc oxide and titanium dioxide. Make sure to check sunscreen expiry dates before you purchase and before your trip.