Here in Australia, summer represents some really wonderful things: beach days, celebrating holidays with family, and getting in some much-needed vacation time. However, summer’s heat can bring about worsened symptoms for menopausal women. Classic symptoms such as sweating, hot flushes, mood swings, dehydration and sleep interruptions are intensified. And the cherry on top? Routine changes and travel stress.
However, this doesn’t mean that you need to curl up inside in the air conditioning all summer to try and find some comfort. It’s possible to enjoy memorable and fulfilling summer vacations during menopause. With a little planning, you can manage your symptoms effectively – no matter where you happen to be in the world.
Read on for tips on how to plan your summer vacation around menopause symptoms.
Menopause symptoms during summer: the impact of heat
It’s no surprise that the warmer weather can wreak havoc with hot flushes. You’re probably already familiar with the struggle of managing hot flushes even without the summer heat working against you, and when it comes to the warmer months, this can become a much more daunting task. Here are some of our top recommendations for staying cool and comfortable:
- Consider your holiday destination wisely. Now’s the time to visit those beautiful spots with slightly cooler climates that have been waiting patiently on your bucket list. Another top tip? Choose places that offer an abundance of shade access and air conditioning.
- When you’re planning summer vacation activities, opt for outdoor activities during the morning or evening when temperatures are cooler.
- Build a toolkit of items that can help you on the go – think portable fans, cooling towels, and travel-friendly cold packs.
With just a few small changes in planning your summer holiday, you can set yourself up for a much more comfortable and relaxing experience, rather than simply relocating tiring symptoms to a new location.
Hydrate, hydrate, hydrate
One of our top tips for staying cool and healthy throughout the warmer months (and especially on summer vacations that might involve extra time in the sun and warmer climates) is to stay on top of your hydration.
It’s easy to let the day pass without reaching for the water bottle regularly enough – but as dehydration can make menopausal symptoms even worse, this is one easy way to stay on top of your symptoms while enjoying the warmer months. This is a crucial habit to build year-round, but it’s one that can easily slip when you’re not in your regular routine. Avoid the risk of dehydration by packing carefully for your trip and taking your preferred water bottle along for the ride.
Set yourself up for a great night’s sleep, no matter where you are
Managing night sweats and changing hormone levels can disrupt a good night’s sleep whether you’re home or away, but travelling is renowned for making these already uncomfortable symptoms even more severe. With some simple preparation, you can avoid the worst of what these changes would otherwise bring. We recommend:
- Pack pyjamas that are lightweight and summer weather friendly. Moisture-wicking material is a great option that can help with uncomfortable night sweat.
- Assemble a sleep kit with items such as a battery-operated mini fan (and extra batteries!), a cooling eye mask, and even moisture-wicking pillow cases, just in case you need the extra support.
- Make sure that your bedroom is air conditioned in each of your holiday locations. Now’s not the time to compromise on comfort!
- Get in the routine of having a cool shower before bed to help lower your body temperature and make you more comfortable.
- Make note of any other items at home that provide you with support on warm nights, and take them with you if you’re able to fit them in.
Remaining cool, calm, and collected
Did you know that one of the top triggers for hot flushes and worsening mood swings is a spike in stress? Even though your summer vacation is designed to be restful and rejuvenating, the reality can be far from it, as travelling can bring about all kinds of stressful moments. You’ve got to navigate check in times, traffic, flights, unfamiliar amenities, and a big one: family dynamics. Stress management strategies can support you no matter where you are, with classic options including:
- Breathe in, breathe out. Practice relaxation techniques before your trip so that they’ll become second nature when you head off. Some of our favourites include deep breathing, meditation, and mindfulness.
- Make downtime a key part of your daily planning. It can be tempting to have a “go, go, go” approach when you’re travelling somewhere new and you’re ready and excited to see everything that location has to offer. However, this is a fast track to being overwhelmed and overexerted. Build some time into your schedule to relax each day to avoid this. Your stress levels will thank you, and you’ll actually be able to enjoy all those activities and sights even more. It’s a win-win.
- Consider calming activities. In addition to planning for relaxation, generally, you should opt to schedule activities that are centred around taking it easy. Think nature walks, swimming, and kicking back with your summer book pick in one hand and a mocktail in the other. (You don’t need to tell us twice!)
Conclusion
With just a little bit of intentional planning and some small adjustments to your travel plans, you can easily transform your summer vacation from uncomfortable, unpleasant and stressful to rejuvenating, relaxing, and refreshing. Remember to stay hydrated, plan your destinations and activities wisely, travel with items that help keep you cool on the go, and take some time out each day for stress relief and recharging. There’s never been a better time to ensure you get some blissful time away, and here at Emsee we believe women can thrive in menopause. For more insight about how to find comfort and relief, no matter whether you’re at home or abroad, reach out to our team today.
References
Thompson, K. E., & Miller, S. A. (2021). “Environmental factors affecting vasomotor symptoms during menopause: Temperature and seasonal variations.” Climacteric, 24(4), 387-394.
Roberts, M. J., & Chen, L. (2020). “Sleep disruption patterns in menopausal women: Impact of travel and environmental changes.” Journal of Sleep Research, 29(3), e12967.
Williams, P. K., & Anderson, J. R. (2022). “Stress as a trigger for menopausal symptoms: Analysis of environmental and psychological factors.” Journal of Women’s Health, 31(5), 623-631.
Harris, S. M., & Wilson, D. B. (2019). “Temperature regulation and travel adaptation strategies during menopause: A comprehensive review.” Maturitas, 85, 115-122.
Peterson, A. L., & Kumar, R. S. (2021). “The effectiveness of cooling interventions for managing menopausal symptoms during travel: A systematic review.” Menopause International, 27(2), 78-85.
Zhang, Y. Q., & Thompson, B. C. (2020). “Circadian rhythm disruption and menopausal symptom management during travel: Evidence-based recommendations.” Journal of Circadian Rhythms, 18(1), 1-9.
