Simple Tips to Prioritize Your Well-being, Especially During Menopause

Traveling can be an exhilarating yet exhausting experience, particularly for those of us navigating the challenges of menopause. This week has been a testament to that: from unpacking at our new home in Montana, jetting off to San Francisco for a function uniting female founders and funders hosted by Capital F, and now flying to Atlanta for Cocktails and Conversations with Mia, hosted by my dear friend Beth Bergman. Amidst the whirlwind, maintaining health and well-being is non-negotiable.


The Challenges of Traveling During Menopause


Menopause brings about significant changes in a woman’s body, including hot flashes, night sweats, and disrupted sleep patterns. These symptoms can be exacerbated by the stress and irregularities of travel. It’s important to note that approximately 1.3 million women in the U.S. enter menopause each year, with about 75% experiencing symptoms like hot flashes and night sweats (American College of Obstetricians and Gynecologists).


Here are some essential tips to stay healthy while traveling, with a special focus on managing menopause symptoms and prioritizing sleep.


1. Moving Daily: A Non-Negotiable Habit


Physical activity is crucial for managing menopause symptoms. Exercise can help alleviate hot flashes, improve mood, and promote better sleep. Despite a packed schedule, I ensure to move my body every day. Here’s how:


  • 5k Run: Running is an excellent cardiovascular exercise that boosts endorphins and reduces stress.
  • Yoga Class: Yoga helps in managing menopause symptoms by reducing stress and promoting relaxation.
  • Peloton Workout: The Peloton app is a convenient way to access a variety of workouts, from cycling to strength training, wherever you are.
  • 20-Minute Power Walk: When pressed for time, a brisk walk can work wonders for both physical and mental health.


2. Hydrate, Hydrate, Hydrate


Hydration is vital, especially during menopause. Dehydration can worsen symptoms like hot flashes and fatigue. I make it a point to drink a minimum of 2 liters of water daily. Here are some tips to stay hydrated while traveling:


  • Carry a Reusable Water Bottle: This ensures you always have water on hand.
  • Set Reminders: Use your phone to remind you to drink water regularly.
  • Infuse Your Water: Adding slices of lemon, cucumber, or mint can make drinking water more enjoyable.


3. Nutrition On the Go


Maintaining a balanced diet can be challenging while traveling, but it’s crucial for managing menopause symptoms. I always pack my vitamins and protein shakes to ensure I get the necessary nutrients. Here are some travel-friendly nutrition tips:


  • Pack Healthy Snacks: Nuts, seeds, and dried fruits are excellent options.
  • Choose Protein Shakes: They are convenient and provide essential nutrients.
  • Eat Balanced Meals: Aim for meals that include a mix of protein, healthy fats, and carbohydrates.


4. Prioritize Sleep: Managing Sleep Disruptions During Menopause


Sleep disturbances are common during menopause and can be exacerbated by travel. According to the National Sleep Foundation, about 61% of postmenopausal women report insomnia symptoms. Here are some strategies to prioritize sleep:


  • Nap on the Plane: Catching up on sleep during flights can help mitigate jet lag and fatigue.
  • Create a Sleep-Friendly Environment: Use earplugs, eye masks, and white noise apps to create a conducive sleep environment in hotels.
  • Maintain a Sleep Routine: Try to stick to a regular sleep schedule, even while traveling.


5. Mindfulness Practices: Start and End Your Day Right


Stress can worsen menopause symptoms, making it essential to incorporate mindfulness practices into your routine. I start and end my day with prayer, meditation, and gratitude. Here’s how:


  • Morning Meditation: A few minutes of meditation in the morning can set a positive tone for the day.
  • Evening Reflection: Reflecting on the day’s events and expressing gratitude can promote better sleep and reduce stress.


The Importance of Self-Care During Menopause


Self-care is crucial during menopause, especially when traveling. Here are some additional tips to manage menopause symptoms and prioritize your well-being:


Understanding Menopause Symptoms


Understanding the various symptoms of menopause is the first step toward managing them effectively. Common symptoms include hot flashes, night sweats, mood swings, and sleep disturbances. Being aware of these symptoms can help you prepare and manage them better.


Managing Hot Flashes


Hot flashes can be particularly uncomfortable while traveling. Here are some strategies to manage them:


  • Dress in Layers: This allows you to adjust your clothing as needed.
  • Stay Cool: Carry a handheld fan or cooling wipes.
  • Avoid Triggers: Spicy foods, caffeine, and alcohol can trigger hot flashes, so it’s best to avoid them.


Staying Connected


Traveling can sometimes feel isolating, which can exacerbate menopause symptoms. Staying connected with loved ones can provide emotional support and reduce stress.


  • Stay in Touch: Use video calls, texts, and social media to stay connected with family and friends.
  • Join Support Groups: Online menopause support groups can provide a sense of community and understanding.


Practical Tips for Healthy Travel


In addition to managing menopause symptoms, here are some general tips to stay healthy while traveling:


  • Practice Good Hygiene: Wash your hands regularly and carry hand sanitizer.
  • Plan Ahead: Research your destination and plan your activities to reduce stress.
  • Take Breaks: Schedule downtime to rest and recharge.


Staying Positive and Motivated


Maintaining a positive mindset is crucial for managing menopause symptoms and staying healthy while traveling. Here are some tips to stay motivated:


  • Set Goals: Setting small, achievable goals can keep you motivated.
  • Celebrate Successes: Acknowledge and celebrate your accomplishments, no matter how small.
  • Stay Flexible: Be prepared to adapt your plans as needed to accommodate your health and well-being.


References and Resources


For more information on managing menopause and staying healthy while traveling, here are some valuable resources:


[The North American Menopause Society (NAMS)]( Provides comprehensive information on menopause.

[Menopause Matters]( Offers advice and support for women experiencing menopause.

[Mayo Clinic: Menopause]( Provides detailed information on menopause symptoms and treatments.




Traveling while managing menopause can be challenging, but with the right strategies, it’s entirely possible to stay healthy and energized. By incorporating daily movement, staying hydrated, prioritizing nutrition, managing sleep, and practicing mindfulness, you can navigate the demands of travel while taking care of your well-being.


Remember, self-care is not a luxury; it is a necessity, especially during menopause. Stay proactive about your health, and you will find that traveling can be an enriching and enjoyable experience, even amidst the challenges.



~ Susan Sly

thePause Founder and CEO