Traveling During Perimenopause & Menopause

Travel Can Be Restorative—Or a Hormonal Wrecking Ball

Let’s face it: travel during perimenopause and menopause hits different.

Suddenly, the things that never phased you—like a red-eye flight, late dinner, or skipped workout—can leave you foggy, bloated, irritable, and totally thrown off.

Why? Because your body is working harder to maintain balance. Hormonal shifts affect sleep, digestion, temperature regulation, and stress resilience—all of which get challenged while traveling.

But that doesn’t mean you can’t enjoy your adventures. It just means planning with a little more intention.

Common Travel Challenges in Perimenopause + Menopause

• Sleep disruption from jet lag or new environments

• Digestive irregularity (hello, travel bloat)

• Hot flashes or night sweats

• Blood sugar crashes from irregular meals

• Anxiety or overstimulation

• Feeling inflamed or “puffy” from dehydration and processed food

Smart Strategies for Hormone-Happy Travel

1. Plan for Sleep (Not Just the Schedule)

• Bring an eye mask, earplugs, and calming herbal tea

• Avoid alcohol or heavy meals before bed

• Use magnesium glycinate to help calm your nervous system

2. Pack Anti-Inflammatory Snacks

• Mixed nuts, chia pudding, bone broth packets, or protein bars

• These keep blood sugar steady and reduce emergency cravings

3. Hydrate (Way More Than You Think)

• Bring an electrolyte packet or mineral drops for long flights

• Dehydration can worsen fatigue, headaches, and hot flashes

4. Move Intentionally

• Stretch in the airport or hotel room

• A 10-minute walk after meals helps digestion and blood sugar

• Use bands or bodyweight moves to keep fascia and circulation happy

5. Mind Your Nervous System

• Breathwork, music, grounding routines—whatever keeps you calm

• Emotional dysregulation is more common in midlife, especially under stress

6. Support Digestion + Hormone Detox

• Consider digestive enzymes or probiotics if you’re sensitive to food changes

• Keep meals colorful and whole-food based when possible

What I Always Bring When I Travel

• Magnesium glycinate or Calm powder

• Protein-rich snacks

• Herbal teas (peppermint, chamomile, raspberry leaf)

• A grounding essential oil (like lavender or frankincense)

• Comfortable clothes that support movement and temperature changes

Strong & Steady Her™ Supports You On and Off the Road

Travel is part of a vibrant life—and so is feeling steady in your skin no matter where you are.

Inside the Strong & Steady Her™ system, you’ll learn:

• How to support your hormones daily

• How to eat and move in a way that’s flexible, not rigid

• How to regulate your body even in new environments

Because your health journey doesn’t stop at home—it travels with you.

👉 [Join Strong & Steady Her™ here] and stay strong, steady, and supported—wherever life takes you.