Menopause Packing Guide

Holiday lake

We’ve just returned from a week of soggy socks and rain ponchos. France was grey and wet; we needed an ark! Soggy bottom aside, here are some packing wins I thought I’d share, introducing my menopause packing guide. I hope it helps and that your travels are drier than ours!

Basic Packing List

  • Medication including HRT. Anti-histamines are a must for me.
  • Supplements. Gut health can be easily disrupted during travel so probiotics are essential.
  • Light and breathable clothing. Bring clothing that can be easily layered, as your body temperature may fluctuate.
  • Reusable water bottle, staying hydrated is vital for your bladder, pelvic floor and bowel health.
  • Gentle skincare, including SPF.
  • Sleep support. Sleep can be illusive when crossing time zones; consider packing an eye mask or essential oils.
  • A portable fan to help you cool down during hot flushes.
  • Personal Hygiene products for leaks and, if you’re perimenopausal, unscheduled periods.

My top packing picks


As someone who regularly suffers from holiday constipation and thrush, gut health is a must.

Optibac One Week Flat

For a short-term fix, Optibac One Week Flat sachets are great for travel; they’re easy to take and great for gut health. You can buy them here.

If you’re looking for a longer-term probiotic, Pro-Ven offer a wide range of gut health supplements for all the family. I’ve started taking For Adults, which you can read about here.

Proven probiotics
Pro-Ven Probiotics

You can read my travel constipation guide here.



Tropic Skincare

SPF is essential, whatever the weather! Tropic Sun Day is one of my all-time favourite SPFs, it’s gentle with no chalkiness or eye sting. You can read about it here.

Blended with hyaluronic acid to hydrate, tropical banana flower extract to calm, and prebiotics to nourish your skin’s microbiome.  

Tropic Skincare

Gentle Skincare

Okoko at Laurel and Reed

Changes in the water, temperature (and in my case pollen count) can play havoc with holiday skin.

Fresh from my gorgeous Laurel and Reed subscription box is OKOKO skincare. Okoko keeps my skin calm and cuddled. You can read my review of Laurel and Reed’s gorgeous subscription box here.

Tropic skincare
Tropic Skincare

If you’re struggling with sun-damaged skin, check out Tropic Skincare Re-Leaf Soothing Moisturiser, it’s light, calming and refreshing.

Gently formulated for anyone with a compromised skin barrier (think: irritation, redness and dryness), this lightweight, ultra-reparative moisturiser nurtures your complexion back to full health and unlocks skin confidence. 

Tropic Skincare

Self-care is essential during the menopause, so whatever your travel plans, make sure to prioritise yourself. Take time to rest when needed, stay hydrated, and choose nutritious foods to keep your energy levels up.

I hope my menopause packing guide has been helpful. Wishing you happy and safe travels.

Much love,

Charlotte x

Tropic Skincare, Pro Ven & Laurel and Reed - PR Optibac purchased.

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