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July 2025.

Dr Ben writes a new Blog at the start of every month for our Man Shed section.

Goggles, Snorkel... and 7 Holiday Survival Strategies

This month, I’ve been rootling around in my Man Shed, searching for my goggles and snorkel. Still can’t find them! My holiday essentials, so frustrating to have mislaid them.

While I’m hunting, I thought I’d pen a few notes about how you can help both your partner and yourself prepare for your holidays in the sunshine.

Beats me how a man can lose a bright yellow snorkel. Anyway, here’s my top tips on some canny holiday survival strategies for your partner's perimenopause and your summer break:

Reminder to sort HRT supplies
For your partner, the perils of running out of HRT on holiday can produce significant negative effects, so it’s really important for them to re-order early and have enough supplies to cover the break – and also for the week or so for when you get back.

Gently remind them to take their supplies with them, so that they are able to keep up with the routine of taking HRT regularly, which maintains healthier hormone balance. If you’re going abroad, remember UK prescriptions are not valid outside of the UK.

Help pack a well-ventilated wardrobe
In perimenopause, your partner may struggle with temperature fluctuations, during travel and when you arrive. If you’re heading somewhere warmer or more humid than what you’re used to at home, it’s a smart move to think ahead about suitable holiday clothing.

Pack light clothes that will avoid sunburn and allow free movement and ventilation. Your partner might pack that favourite flowing dress she likes, the one that’s light and well-ventilated. It’ll help her feel more balanced and comfortable in the climate you are entering.

Beware the in-flight drinks trolley
Some of the enjoyment of travel may be tempered by the challenges perimenopause brings, so I’d advise avoiding excess alcohol and caffeine on the plane. Both will exacerbate menopausal symptoms by irritating the nervous system.

Over-using the drinks trolley may lead to suffering hot flushes, brain fog and needing frequent trips to the loo, unsettling on long-haul flights. You’ll know if your partner is sensitive to alcohol during Pperimenopause, so she may avoid it on the flight – or enjoy a glass of bubbly. To be extra-supportive, you might even take the lead by not drinking yourself!

Enjoy a blast … of air-con
Think ahead now about staying cool during your journey, also cooling down when you get there. Book an air-conditioned transfer to your accommodation. Your perimenopausal partner won’t enjoy waiting in the hot-and-stuffy airport terminal for 45 minutes, then piling onto a sweaty minibus with no air-con.

The resort may be humid or hotter than you’re used to, so book air-conditioned accommodation where, on arrival, you’ll have easy access to a swimming pool to cool down. Catered accommodation may allow her to have more rest. She’s dealing with a lot at the moment. With proper rest, she’ll feel better when she returns.

Resist ‘all-inclusive’ temptations
With limited menu choices may come unfamiliar foods. At this time, try to maintain as much of a normal routine as possible to help your perimenopausal partner cope with the demands of the different environment. Maintaining regular medication, staying hydrated, and avoiding excess all-inclusive coffees, teas and alcohol are important.

Sure, be adventurous with food, but don’t eat too late. It’ll disturb her already disturbed sleep pattern. Drinking too much will scupper her good night’s sleep. Waking up tired and groggy, she won’t enjoy daytime activities. Your mild hangover may feel OK, but hers will be on top of an irritated, challenged system.

Ease up on the activities schedule
When it comes to planning your schedule, be led by what she would like to do on a daily basis. Don’t plan a heavy activities programme. She may not want to do too much. Let her decide the balance between activities and relaxing.

If you become unwell on holiday, seek medical assistance from the hotel concierge, at a local pharmacy, or contact your remote private GP service for support, such as what we offer at Dr Finlay’s Private Practice. If your partner has more than one ongoing medical problem, enquire in advance about medical support facilities available at your holiday destination.

Create a plan to fit both your needs
On holiday at this time, be proactive, striking up a conversation about what she wants to do. Schedule some childcare downtime so she gets a good break. On the day you arrive, you might take the family out and give your partner some space to recover from the stresses of travel.

If she prefers to do something that’s unsuitable for children, take them off her hands so she can enjoy a quiet, relaxed morning with a book. And remember, for you both to fully relax, it’s important to plan a schedule that fits both her needs and yours.

I hope you have a brilliant summer holiday and bon voyage to you both!

If you’ve got a question for Our Man in The Man Shed Dr Ben Sinclair, you can email him on drben@menopausematters.co.uk

Welcome to The Man Shed and I’m delighted to be your man in it!

My name is Dr Ben Sinclair (please just call me ‘Dr Ben’, everyone does), and I’ve been a GP for nearly 20 years. Bear with me a sec while I shift these spare paint tins and get my laptop set up…

If you’ve got a question for Our Man in The Man Shed, Dr Ben Sinclair, you can email him on:
drben@menopausematters.co.uk.

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