10 Travel Tips For Women Over 50 to Feel Fabulous During Menopause

by | May 5, 2022

Happy mature elderly woman outdoors waving scarf in the wind. Smiling caucasian elderly woman with short hair wearing glasses enjoying freedom and vacation

Last updated on November 1st, 2022

Featured image: We can take control over our minds and bodies / Photo by lucigerma on Envato

Women share what works for them when they travel

By Carolyn Ray, Editor, JourneyWoman

Menopause is not a disease. It is a time when we can make more conscious choices. We have an opportunity to focus on us, practice extreme self-care, and nurture ourselves. The advice provided here is based on our own experiences, so please consult with a medical professional before making changes or using supplements.  

(Please note: this article includes Amazon and other affiliate links, but we only ever recommend items we think are relevant for you and we’ve tried ourselves that will benefit you on your travels). If you decide to purchase an item through one of these links, we will receive a small commission that doesn’t add any cost to the purchase of an item.)

(Disclaimer: I am not a medical expert, nor are the women in this article. We’re merely sharing our stories and tips, so please consult a medical professional should you decide to pursue supplements or changes to your diet or other health care approaches and make sure you understand the risks.)

1. Nutrition – Fuel your body with high-quality foods

Look for higher quality foods (organic, grass-fed) and eat smaller portions. Use bone broth and collagen in your drinks or smoothies (I use Ancient Nutrition) which helps with hair loss, skin and nails.

When you travel, wellness expert Shawna Robins recommends bringing a healthy fat like Ghee, and to look for high-protein snacks like avocado/ guacamole, hummus or high healthy fats like nuts and avocados or but butters or chia. Avoid sugar and processed foods. With changes in metabolism, smaller portion sizes might be a good idea. Try pushing breakfast and doing some intermittent fasting, not eating until 11 am when you’re hungry. For women who are iron deficient, consult with your doctor about an iron supplement. This will also help with energy levels.  

“I’ve been adding bone broth and collagen powder and I need to strength train and keep myself stronger for long hikes and to do all the things I want to do when I travel. It’s so comforting – I sometimes make my own with carrots, lemon and garlic, and put it in jars. It’s a good, comforting drink.” —  Ann Thompson

2. Reduce alcohol, especially at night

There’s nothing I love more than a glass of wine, but there can be (rather unfair) consequences to drinking, like night sweats. Night sweats occur because alcohol can affect the nervous system and how the body regulates and senses body temperature, blood pressure, and heart activity. Night sweats can also be caused by medications, thyroid conditions, autoimmune diseases, the flu, alcohol, spicy foods, anxiety, your cycle. If you get night swears, consider wearing pajamas made from breathable fabrics with moisture-wicking properties.

Do you have advice on menopause-friendly clothing? Send in your tips to editor@journeywoman.com . 

3. Reduce your stress and laugh more!

Many of us have been caregivers to others for years. Shawna recommends learning how to say no to things, even when you’ve done them without complaint for years. Practice saying ‘I don’t feel like doing that.’ That can affect relationships around us – when you’ve always done something, it can create stress. ”Saying no is hard, but it gives us our life, our lifestyle and the quality time that we want. Where are we putting our energy?” she asks. Other ways to reduce stress include meditation, breathing and letting the small things go!

4. Get moving with exercise

Walking is so important to overall body health, particularly for post-menopausal women. Yoga is also wonderful. 

Even more critical is building up bone density, so this might mean adding or shifting your exercise routine beyond cardio and into weight training to build muscle, especially over age 50. Find alternative ways to exercise. Bring resistance bands when you travel or do planks – try to work up to a one-minute plank! 

Read our article on Getting Fit at Any Age here

5. Focus on quality sleep

A 2020 study, published in the Journal of the American Heart Association, found that women with worse overall sleep quality not only have a greater risk of heart disease but consume more of the added sugars associated with obesity and diabetes. Sobering findings, particularly in the pandemic era, where stress and worry have many of us reaching for unhealthy comfort food.

Shawna recommends that women take melatonin for the first few days of your trip, starting with the flight, eat meals at set times and don’t get up when you wake in the middle of the night. Read more of her tips on sleep on the road here. Some women in our Facebook group also recommend THC oil and edibles to help with sleeping.

“I require air conditioning in hot places, or a window I can open in not hot places. Even in Iceland, I had a window open at night. I think sleep is the #1 factor and I respect my need for a room that is quiet, cool, NOT shared, with my own private bathroom. Younger I could rough it, but I’m a princess now and I own it. I deserve the comfort I want!” — Nat Hagn

“To help to sleep I adopted an infusion of camomile with honey, sage, fennel seeds infusion help to relax and sleep, hot flashes persists under stress and conflictive situations, working out helps very much. I’m doing pretty good!”  — Leila Lamara

“A friend of mine has found taking magnesium tablets has helped to alleviate her life-long migraines. I have found taking more than the recommended dose (2 tabs instead of 1) an hour before bed has helped with better sleep, any excess the body doesn’t use will be excreted, taking 3 will be even more effective but be aware will also have a laxative effect the following day. Also find gently smelling lavender essential oil from a small bottle helps with getting back to sleep during the night. After heavy periods & low iron all the way till menopause, leaving them behind was the biggest bonus!” — Christine Jamieson

A woman in a red dress holds her arms up, overlooking a beach

The Wisdom of Menopause: Stepping Into Our Power

Instead of accepting the stereotypical view of menopause – ‘crazy’ mood swings, hot flashes, emotional outbursts and tears — what if we look at menopause as an opportunity to step into our next stage and reach our full potential? 

Read More

6. You’re not alone – Talk to your girlfriends, daughters and partners

I grew up in a family that never talked about health and wellness, much less sex or periods. I know my late mother had a hysterectomy, but I don’t know why or when because she felt it was a personal issue. I’ve made it a practice to share as much as I can about my health with my daughter, who’s now 21. I want her to know what I’m going through and not feel like this is a taboo subject or something to be embarrassed about. When I’m having a bad day, I tell her how I’m feeling. Sometimes she witnesses my down days, and her gentle, empathic manner lifts me up. 

Similarly, I had never discussed my fibroids with girlfriends until a few years ago and was pleasantly surprised to discover we had the same challenges. Just knowing I’m not alone makes an enormous difference for me.  I also laughed my head off at our shared stories – what a wonderful feeling! 

Menopause puts our libidos under a microscope too. I’d like to think a happy sex life has more to do with how healthy you are, not how old you are. As Kavita noted, talking with your partner can be a game-changer and open new levels of trust. 

7. Pack lightweight clothing, which also lightens your carryon!

You never know when a hot flash will strike, so pack lightweight cotton that can be worn in layers. Cathy recommends flowy sundresses (no jeans!) to her guests when she’s in Bali. Kavita finds socks hot, so tends to wear sandals.  Ann likes the breathable cotton Soma brand at Chicos.    

Cathy recommends bringing at least three bras when travelling so that you can wash and dry them out. In warmer climates, it takes longer for bras to air dry. Over the pandemic, I’ve moved away from wire bras and now wear only cotton bras. Check out our bras feature for advice from women on which ones to try.

8. Bring a self-care kit when you travel

When visiting a humid climate, Cathy recommends small facecloths that you can soak and carry in a bag. She also recommends a portable hand-held fan, which can fit in almost any size day bag. 

“By day three, they realize it’s a practical item, due to the humidity in Bali”. Other women wear bandanas that you can soak in water.

Having extra menstrual supplies is important too – you never know when your period might start! Several women in our Facebook group also recommend using a Diva menstrual cup, a small, funnel-shaped reusable cup made of rubber or silicone that you insert into your vagina to catch and collect period fluid. Cups can hold more blood than other methods, leading many women to use them as an eco-friendly alternative to tampons. And depending on your flow, you can wear a cup for up to 12 hours.

9. Look into Hormone Replacement Therapy  (HRT)

I’m not an expert on this, but my understanding is that bioidenticals hormones duplicate the structure of our hormones as they are found in our bodies. They are absorbed into the skin and can help with vaginal dryness, hair loss and muscle tone. Testosterone also comes in a cream and can reportedly help with libido. 

“Bioidentical Hormones got me through beginning at 52. Still taking them at 72! Medical doctors don’t really approve of them. They just ignore bio-identical hormones when you tell them you are taking them Only the natural docs believe in them strongly. Start with progesterone to control hot flashes. Helps with sleep. Then move to Bi-Est estrogen. There are three types of estrogens. When you hit menopause you don’t need the ‘baby’ estrogen any more… Read up on all of this. It’s up to you the ‘quality of life’ you want by taking bio-identical hormones !!” — Janey Cruise

“ Next month will be my first fully menopausal trip. I probably have the opposite problem than most. After 10 menstruation-free years (the result of a hormonal implant which was prescribed to control my debilitating menstrual migraines), I am now on HRT which has been a godsend – but my periods have started again! And I’ve just worked out the calendar and – yes, I’ll be dealing with tampons in airplane restrooms. That used to be just month-to-month reality but now it seems like a big deal – especially as, germaphobe as I’ve become, I want to spend as little time in the bathrooms as possible. It seems silly not to have expected that HRT would bring my periods back, but that is just not something that people seem to discuss.” – Sally Smith

10. Be kind to yourself

Oscar Wilde wrote: “To love oneself is the beginning of a life-long romance.” Let’s take this time to love ourselves again. Let’s practice compassion, embrace self-care and fall in love with our new selves. Have that hot bath. Take a day off. Settle into a book. If we don’t, who will?  

Need some help getting started? Join us at our Women’s Travel Wisdom travel and wellness retreat in October 2022.  We’ll be talking about sleep, energy, sex and more. 


World Menopause Day is October 18, 2022 :Since 2009, the International Menopause Society (IMS), in collaboration with the World Health Organization (WHO), has designated October as World Menopause Awareness Month, with October 18 celebrated as World Menopause Awareness Day.

World Menstruation Day is on May 28, 2022. You can support Days for Girls Canada, a non-profit organization that sews and distributes sustainable menstrual kits to girls, women & menstruators worldwide.   World MH Day was chosen to be on the 28th day of the 5th month in the year, as it represents the 5 flow days in a 28-day menstrual cycle. More here.

Period Poverty: In October, I walked the Camino in support of period poverty with donations going to The Period Purse. You can learn more here

Books Recommended by JourneyWomen

Menopause Manifesto by Dr. Jen Gunter
The Vagina Bible by Dr. Jen Gunter
The Wisdom of Menopause by Dr. Christiane Northrup
A New Way to Age by Suzanne Somers
Powerful Sleep: Rest Deeply, Repair Your Brain and Restore Your Life by Shawna Robins

More on the Older Adventuress to Inspire You

A passionate traveller, Carolyn believes anything is possible when we follow our heart and trust our intuition. Raised in Florida, Carolyn loves all things Latin, margaritas, the ocean and music. She's a board member of the Society of American Travel Writers (SATW), a member of the Travel Media Association of Canada (TMAC) and the North American Travel Journalists Association (NATJA).

1 Comment

  1. Gail M. Murray

    I keep Avene Eau Thermale – thermal spring water in a spray – in my fridge and carry in my purse and take two when I travel – one in checked and one in my purse – 50 ml size. Helps to cool and refresh face and eyes. Many gynecologists are doing blood work and dispensing bio-identical hormones. Some doctors promote “integrative medicine” in their practice and some naturopaths do as well. Progesterone is a must to calm and reduce flashes and you want the natural, plant based products. My migraines stopped after menopause.


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