12 ways to menopause-proof your summer holiday

Don’t let your symptoms spoil your break with these top tips

1. Prepare your HRT

Ahead of your holiday, make sure you have enough of your HRT to last while you’re away. Hayley Berry, a pharmacist with a specialist interest in menopause at Newson Health, recommends that you re-order when you have about 2-4 weeks’ supply left. ‘Getting a prescription from your GP and then getting it filled at a pharmacy can take between seven and 10 days during busy periods so bear this is mind when placing your repeat prescription order,’ she adds.  

If you’re heading abroad, check the rules of the country you’re going to as well as any you’re passing through. Most countries will allow most medications if you show your prescription for them. Carry your medicines (and applicators/syringes) in their original, correctly labelled packages in your hand luggage with a copy of your prescription. Most airlines restrict cabin liquids to 100ml, however Gov.uk guidance on hand luggage restrictions at UK airports states that you’re allowed to carry the following in your hand luggage:

• Essential medicines of more than 100ml, including liquid dietary foodstuffs and inhalers
• Medical equipment, if it’s essential for your journey

You’ll need to carry proof that the medication is prescribed to you (for example a letter from your doctor or a copy of your prescription) if it’s both:

• In liquid form
• In a container larger than 100ml
• You do not need to show proof if the medication is either:

• In tablet form
• Liquid in a container that’s 100ml or smaller
  

There are different rules if you are travelling with medicine that contains a controlled drug. Airport staff might need to open the containers to screen the liquids at the security point. Medical equipment is screened separately.

RELATED: Taking your HRT abroad: everything you need to know

2. Learn how hormones affect fake tan

If you like to apply fake tan before your holiday or during the summer months, you might notice that the results aren’t as effective as they used to be. You’re not imagining it – it’s due to changes in your skin. The active ingredient in fake take is DHA (dihydroxyacetone, derived from sugar beets and sugar cane) and it works by reacting with amino acids in your surface skin cells – it’s this reaction that ‘dyes’ your skin. Oestrogen can play a major role in skin quality and as levels drop, so too does the level of amino acids, which means your tan can be affected.

There are a few things you can do to help maximise your self tan: prep your skin with a scrub but ensure it’s not an oily one as this can form a barrier; and choose tanning products with a good quality DHA (you generally get what you pay for) and hydrating ingredients such as hyaluronic acid as DHA can dry your skin.     

3. Pack a menopause kit

Before you go, think about your menopause symptoms and what you can take to help alleviate them. Most will be practical – the likes of your HRT and any other medications, hair bands, a hand-held fan, ear plugs, vaginal lubricant, etc. Period swimwear can be helpful as an added form of protection if you’re experiencing erratic or heavy bleeds. Also pick out some nice treats such as a new lip balm, cooling mist and moisturiser.

4. Lower the pressure

If you’re experiencing symptoms of menopause such as brain fog, feeling overwhelmed or anxiety, the thought of a holiday can be stressful. Take practical steps to help you get organised – lists, packing in advance, printing out documents as back-ups for tech glitches, etc. Then think about ways you can go easy on yourself while you’re away – for example, by doing what you want to do rather than what you think you should do. Small tweaks can make all the difference, for example, you might prefer to make lunch out the highlight of your day, rather than an evening meal which entails a late night and disturbed sleep. Or you might want to simplify your itinerary so you’re visiting less places and are in less of a rush.

RELATED: why is the menopause so stressful

5. Get SPF savvy suncream affect HRT absorption

During perimenopause and menopause, declining levels of hormones lower the levels of collagen and elastin in your skin. UV light from the sun also cause degeneration of collagen so it’s important to apply SPF to protect not only against skin cancer but skin ageing too. Menopausal skin tends to be thinner and more sensitive so choose a product that’s boosted with hydrating ingredients and choose a high SPF.

If you use an oestrogen gel or spray, or testosterone gel or cream, you’ll need to ensure it’s well absorbed before applying SPF in the same area. Either leave one hour in between; change where you apply the gel (for instance thighs where you’re less likely to be applying SPF) or apply the gel in the evening.

RELATED: 7 common sun protection mistakes and how to avoid them

6. Hydrate, then hydrate some more

We all need to drink more (water!) when it’s hot, but this is especially important when you’re perimenopausal or menopausal. If you’re experiencing hot flushes and sweats, you’ll be losing water, which puts you at risk of dehydration and a resulting surge of adrenaline. This can then increase the frequency and intensity of your hot flushes. Even if you’re not experiencing hot flushes, keeping hydrated can reduce the chance of urinary tract infections and brain fog (even mild dehydration of a body water loss of 1-2% can impair cognitive function [1]).

RELATED: how to cope with hot flushes in warm weather

7. Prepare for new skin challenges

Skin feeling itchy on holiday? Prickly heat isn’t just seen in kids – it’s caused when skin becomes irritated because of sweat trapped in the pores under your skin so if you’re sweating more in humid conditions, you might experience these pimple-like bumps. Wearing cotton clothing, taking cool showers and letting your body air dry can help, as can anti-itch medications – pack calamine lotion.

Increased sun exposure may also stimulate melasma – brown or greyish patches of pigmentation, which usually develop on the face. It can be triggered by hormonal changes, usually when levels are higher, for instance during pregnancy or when starting HRT. Ensure your sunblock contains iron oxide to protect against UV light and visible light.

RELATED: melasma and menopause what you need to know

8. Start taking siestas

Summer can be draining, menopause even more so. Sleep routines tend to become disrupted on holiday so there’s no harm throwing in a siesta – with a few ground rules! Think of it as a power nap rather than a long sleep, and set an alarm for 20-30 minutes as this has been suggested as the optimal time (and do it in the early afternoon after lunch to fit your natural circadian rhythms). Don’t worry if you can’t sleep, just the rest will do you good, and don’t be tempted to try it for longer as you’ll end up feeling groggy.

RELATED: how to sleep in hot weather when you’re menopausal

9. Be mindful of alcohol

Whether it’s a pina colada or a chilled sauvignon, some drinks just scream summer. But if you’ve spent a night wide awake or in a hot sweat after a drink, or woken the next day with a throbbing head, you’ll know that as you age, you can become more sensitive to alcohol. There’s no need to completely ditch alcohol on holiday but it’s worth being more mindful of its negative effects. Do drink plenty of water alongside any alcohol and consider taking rehydration sachets with you.

RELATED: alcohol and the menopause: why cutting down can improve your menopause and overall health

10. Prep your patches

If you use a patch for your HRT, you can help it retain its efficacy on holiday. Prep your skin with an alcohol wipe and allow to dry before applying your patch (this will help remove any traces of SPF and moisturiser and help the patch adhere). Try not to expose it to direct sunlight as the heat can cause the oestrogen to be released more quickly – under your bikini bottoms or swimsuit works well. If you are spending a lot of time in the pool or sea and your patch falls off, don’t worry, just replace it with a new one then continue with your twice-weekly normal patch change routine.

11. Keep up your movement

Staying active is a great way to help manage stress and can alleviate menopausal symptoms. This doesn’t have to mean hitting the gym but take a morning walk or move after mealtimes as this helps aid digestion and control blood sugar spikes. All activity counts and it all adds up.

RELATED: exercise snacks and menopause with Lavina Mehta MBE

12. Don’t panic if you forget to take or lose your HRT

If you take or apply your medication a couple of hours later now and then, it shouldn’t make any difference. If you completely forget a dose, don’t double up – this may cause worse side effects than the missed dose, such as a headache or breast tenderness.

If you run out while you are away in the UK, Hayley Berry says pharmacists will generally be able to help with an emergency supply. Go online at NHS 111 and follow the link for emergency prescriptions.

If you are abroad on holiday and you have forgotten your HRT, then it would be best to try to speak to a pharmacist or healthcare professional in that country and they will be able to advise you of how to access the equivalent of your HRT. This may be available to purchase or you may need to see a doctor locally. All countries will differ in access to HRT so if you do run out whilst away outside the UK, seek the advice of a health care professional. Try to avoid buying medication in other countries, as you may get the wrong or fake versions of your HRT.

RELATED: Help I’ve forgotten to take my HRT

References

1. Riebl SK, Davy BM. (2013), ‘The Hydration Equation: Update on Water Balance and Cognitive Performance’, ACSMs Health Fit J. 17(6). pp21-28. doi: 10.1249/FIT.0b013e3182a9570f