Featured image: Staying cool and comfortable makes your travels even better!  | Photo by SabrinaBracher on Envato

20+ travel tips to help manage menopause

by JourneyWoman staff 

For women over 50, 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 prioritize 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. (Read more about melanoma here.)

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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. Try these ones from Tough Outdoors.​

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

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

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. Find it here.

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.

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.​

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. Bathing suits with UPF Protection: If you’re looking for a new suit in the middle price range, Athleta may be for you. Using 100% recycled materials, Athleta accommodates bra sizes from B-DD, and is quick-drying. It has a wide range of style and print options, including a selection of rash-guard and UPF (ultraviolet protection factor) styles. Another option is Title Nine, recommended by Kitty. Size ranges from an XS to an XL, and cup support goes up to a DDD. If you’re looking to support smaller brands on your bathing suit journey, this brand might be perfect for you.

13. Period underwear: Managing your period when travelling can sometimes be difficult. Tampons can be hard to come by and if travelling for long stretches, it can take a lot of space to pack the necessary amount of period products. Many women recommend period underwear from Knix, which saves you from using little to no pads or tampons.

14. 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.

15. Diva cup: Another alternative to tampons and pads is the Diva Cup, a reusable and environmentally responsible period cup that is easy to use and pack.

16. 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. Find some here.

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

18. Shampoos: Choose a shampoo without sulphates, parabens, hormone disrupters and fragrances. Libby recommends Upfront Cosmetics, which has travel-sized, sulphate-free shampoo bars. Each 65g bar replaces up to 3 bottles of liquid shampoo. (available on Well.ca here).

19. Moisturizers: Shawna recommends natural, plant-based oils like jojoba oil, nut oils, macadamia nut, and coconut oil. Jacquie recommends The One – Satya, an easy glide, refillable stick that delivers Satya’s holy grail, multi-purpose moisturizing formula that travels with you wherever you go.

20. 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 vacation!

“Badger Balm Sunscreen is a women-owned business that strives to protect natural resources and incorporate climate justice into their everyday production. Their products are chemical-free and reef safe.” — Nora L.

Shawna recommends Alba Botanica Hawaiian, which has no parabens, phthalates or sulphates. Find it here.

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