Surviving the menopause whilst on holiday!
I am hoping that there is still a little heat left in the British sunshine as I prepare to head off on my holidays.
For me this year, it’s a time to rest and relax. And of course, recharge the batteries. I want to return to work later in September raring to go with a spring in my step!
Before I sign off for a couple of weeks, I thought it would be a good idea, to give my recommendations : Here’s how to get the most out of your holiday when you are transitioning through the menopause.
As you certainly don’t want your menopause to get in the way of your travels!
Adopt the 80:20 rule and stick to a healthy diet
This is probably my mantra for the whole year, but it is especially important when on holiday. And it doesn’t have to be dull and boring! So, try and choose healthy options most of the time. And then allow yourself to enjoy the odd glass of wine, latte and piece of cake. This will certainly pay off during your holiday and on your return.
And it’s actually easy to do, fun and rewarding. When you are on holiday, you generally have more free time. So, whether you are cooking for yourself or dining out, you can be much more creative with your food choices. Visit the local markets and experiment with fresh vegetables and salads you are less familiar with. By doing this, you can nourish your body with the nutrients it loves! And choose options in restaurants where you can pile the veggies high. And look for menus which include good quality protein, such as fish from the sea along with healthy fats such as olive oil and nuts and seeds.
By eating in this way and choosing healthy foods, you will enjoy better energy and avoid the afternoon crashes. And you will also avoid returning from holiday a few pounds heavier. This is important as losing weight during the menopause is always a little trickier.
Focus on your sleep
Without the need to wake up to an alarm clock, this is the perfect opportunity to get plenty of rest. Of course, fluctuating hormone levels and night sweats etc won’t disappear whilst you are away, but you can still do a few things to help. Avoid caffeine and alcohol as you approach bedtime and keep the room as cool as possible. Remember holidays are all about relaxation, so relax in a bath or read a book before bedtime. No need to feel guilty! And because you don’t have the stress of home life and work, you may find that switching off becomes easier for you.
Prioritise yourself every day
If you are holidaying “en masse” surrounded by lots of family and friends, don’t forget to prioritise your own self care each day. So, a little yoga, meditation or just some “me” time away from the hustle and bustle will do you the word of good. And make sure you delegate as many chores as possible! It’s your time to just sit back and enjoy your time with the people you care the most about. So do just that, make memories and have a good laugh.
Keep it cool
Going somewhere hot can bring its own issues if you are going through the menopause and suffering from hot flushes and night sweats. But there are lots of added benefits of a hot country: Take the opportunity to spend lots of time in the sea or in the pool. Keep the AC on when travelling in the car. And of course, choose layers for the plane so that you adjust your clothing if you feel a hot flush coming on.
Continuing with a little exercise on holiday is a great way to boost your mood and de stress you. It also helps your body to get rid of any excess hormones and toxins and can therefore help to keep any symptoms at bay. And choose the right exercise for your destination. It may be a walk in the countryside, a bike ride or a swim in a pool or lake.
Drink lots of water
Don’t forget to stay hydrated. It’s very easy to forget to drink water when your routine is a different one. And of course, your requirements may increase if you are somewhere hot and perhaps drinking a little more alcohol than you usually do.
If you are still to go away this summer, I wish you the best holiday! And if you would like to chat hormones and menopause on your return, I would love to help!