How to survive holidays in the heat

Menopausal woman in hat relaxing on beach, looking at sea on a bamboo seat

Whether you’re going abroad or enjoying the UK summer, holidays are all about fun, food, relaxation and sunshine. But for women going through the menopause the heat can make hot flushes and night sweats even more unbearable. 

Menopausal woman in hat relaxing on beach, looking at sea on a bamboo seatHolidays should be a time to relax and unwind, forgetting the stresses of everyday life, so worrying about the impact of the menopause isn’t ideal. 

So Henpicked has teamed up with Jane Hallam, menopause expert and founder of Esteem – No Pause, a range of nightwear, loungewear and lingerie made specifically for women suffering from hot flushes and night sweats, to share some top tips on holiday survival during the menopause.

1. Don’t stress

We all know that pre-holiday stress all too well. The weeks leading up to a holiday can be a whirlwind of shopping, working, packing re-packing; the list can seem endless. But this additional stress of holiday organising can heighten the side-effects of the menopause, such as hot flushes and sleep disturbance, leaving many menopausal women tossing and turning or waking up drenched in sweat.

Stress and worry can cause a fluctuation in hormone levels. These trigger the body’s inner thermostat, meaning it’s harder to regulate temperatures.

2. Handbag essentials

Be sure to keep essentials with you at all times such as a bottle of water, wipes, deodorant and even sanitary protection. Whilst perimenopausal, hormone levels may not follow a regular pattern, which can result in irregular bleeding or spotting.

At night put bottles of water in the freezer. During the day you can take these out with you to help keep you cool.

3. Wine and dine

Women whose diets are high in fat and sugar are more likely to develop hot flushes and night sweats. These occur when fluctuating oestrogen levels interfere with the body’s ability to maintain a steady temperature. Eating the right diet can help to stabilise the shifting hormones, reducing your flushing and excess perspiration.

Whilst a few holiday cocktails are all part of the fun, be sure to drink in moderation. Alcohol can also impact menopause symptoms during the night. It increases the heart rate and widens blood vessels, which can trigger perspiration.

4. Appropriate clothing

If you are experiencing hot flushes and/or night sweats remember to pack clothing made of cotton, bamboo, or smart wicking fabric as these materials will help to keep you cool and dry throughout the day and night.

Esteem – No Pause is created with high quality wicking fabrics, which absorb the tiniest bit of perspiration as soon as a hot sweat strikes. The range comes in a variety of colours and the vest and slip dresses are perfect for holiday day wear too.

5. Skin care

Due to hormonal changes the surface of the skin is affected during the menopause. The production of melanin is reduced which leaves the skin more open to sun damage so we advise you to use a higher factor sun cream, as there’s an increased risk of burning.

Keep an eye out for more menopause tips from Esteem’s Jane Hallam. 

Esteem – No Pause, is a range of nightwear, loungewear and lingerie made specifically for women who suffer from night sweats, one of the most common symptoms of the menopause.

See also  Do I need contraception during menopause?

Created by Jane Hallam, the specialist clothing range uses performance tested, breathable wicking fabrics. Esteem – No Pause provide style and comfort to the millions of women who suffer from night sweats, helping to improve their sleep and boost their confidence. Esteem – No Pause can be purchased exclusively from

Post Update: We’re delighted to announce that Esteem-no pause are offering a 10% DISCOUNT during July 2019 for friends of Henpicked. Use coupon code HEN10 at the checkout. You can find the online store HERE



About Jane Hallam

At a cross-roads in her life and experiencing night sweats associated with the peri-menopause, Founder and Director of Esteem – No Pause, Jane Hallam, sought to seek out suitable clothing to wear in bed to avoid waking up cold and damp. Available clothing solutions were only aimed at menopausal women and were in the main shapeless. Dissatisfied with the difficulty in finding clothing that was both stylish and able to keep her dry and comfortable, Jane sought to develop a range that could meet these needs and appeal to a wide range of women. In June 2015 Jane left her full-time job – which as a single parent of a teenager was not the easiest of decisions to make – and began her journey developing Esteem – No Pause. Today her range gets rave reviews.