Summer holidays are supposed to be relaxing, aren’t they?
Giving us a chance to switch off, enjoy some sunshine and spend time doing absolutely nothing… or whatever you fancy – at least that’s the idea.
But when you’re navigating perimenopause or menopause, going away can sometimes bring a few extra challenges. Hot flushes, disrupted sleep, tiredness, anxiety and changes in your body can all feel a little more noticeable when you’re away from your usual routine and home comforts.
And while we absolutely believe that menopause should not stop you from enjoying your holiday it is also okay to acknowledge that sometimes you may need to care for yourself a little differently.
The heat can feel very different during menopause
If you experience hot flushes or night sweats the summer temperatures can feel like a personal attack!
A warm room, a hot evening or simply sitting in the sun can make you feel uncomfortable very quickly. Hot flushes are a common menopause symptom and can cause sudden feelings of heat, sweating and sometimes palpitations or anxiety.
That does not mean you have to spend your entire holiday hiding in an air-conditioned room. It may simply mean thinking about what helps you feel more comfortable. Lightweight clothing, layers that can be removed easily and keeping your bedroom cool can all be useful strategies. A fan, a cool drink or a refreshing shower may also help when you feel a flush coming on.
And please remember that you do not need to apologise for needing a bit of shade. 🥵
Your holiday does not have to be exhausting
There can be a strange pressure to make the absolute most of every minute of a holiday.
Early breakfast, a full day by the pool, an excursion, dinner, drinks and then doing it all again the next day.
But if your sleep is already being affected by menopause, you may arrive at your holiday needing rest more than you realise. Night sweats and disrupted sleep can contribute to daytime tiredness, and poor sleep can affect how we feel emotionally too.
You are allowed to go back to the room for a nap. You are allowed to skip the excursion. You are allowed to sit quietly with a book while everyone else is doing something else.
Rest is not wasting your holiday.
A little preparation can make a big difference
There are some things that are worth thinking about before you travel. If you use HRT or other regular medication, make sure you have enough for your trip and consider how you will keep it safe and accessible while travelling. HRT is used to help with a range of menopause symptoms, including hot flushes, night sweats and sleep problems.
It can also be helpful to think about what tends to trigger your symptoms. Some women find that alcohol, caffeine, spicy food or hot drinks can worsen hot flushes, although everyone’s experience is different.
This is not about being ‘good’ on holiday or taking away the things you enjoy. It is simply about knowing your own body and making choices that help you feel your best.
Enjoy your holiday your way
Perhaps the most important thing is to take the pressure off yourself.
You do not need to look like you did ten years ago in your holiday photos. You do not need to wear clothes that make you uncomfortable because you think you ‘should’. You do not need to keep up with everybody else.
Menopause can change how we feel in our bodies, and that can sometimes affect our confidence. But your body deserves to be enjoyed, cared for and included in your holiday too.
So, this summer, try to give yourself the same kindness you would give to a friend.
Stay cool when you need to. Rest when you need to. Take the shade. Wear the comfortable clothes. Say no to the extra cocktail if you know it will leave you awake at 3am.
And most importantly, enjoy your holiday in a way that works for you.
