Day Hiking and Menopause

Oregon

Many women feel stressed about being menopausal. It’s a shift in life phase and identity. Menopause can bring on a whole range of emotions, from fear, to grief, to pride, sometimes all at once. We go from mother to elder seemingly overnight and age isn’t always a factor. Women go through menopause at very young ages, or later in life.

Hiking can be great if you're going through menopause. It offers numerous physical and mental health benefits that can help manage symptoms and improve your overall well-being. Many of us have trouble with bone density, which can be supported with physical activity like hiking. Hiking is obviously a heart healthy cardio exercise too.

There might be things that slow you down. If you’re having night sweats, you may not be sleeping well, which means you may not feel like hiking the next day. Hot flashes can make you cringe at the idea of hiking in temperatures above 60 degrees F. 

While you don’t want to get run down, hiking or nature walking can help you feel better and cope with all the changes.

Hoh Rainforest

Here's how hiking during menopause can be beneficial and some tips for making the most of your hikes:

Physical Benefits

Weight Management.  

Regular hiking can help maintain a healthy weight, which may be beneficial for managing menopausal weight gain. Please avoid trying to lose weight while going through the big change!

Bone Health. 

Weight-bearing exercise like hiking and backpacking can help preserve bone density, reducing the risk of osteoporosis and fractures, which becomes particularly important around menopause.

Heart Health. 

Hiking is an excellent cardiovascular workout that can improve heart health and reduce the risk of heart disease, which becomes a concern as hormone levels change during menopause.

Joint Health. 

While some women may experience joint pain during menopause, hiking can help strengthen muscles around the joints, improve circulation, and mobility, potentially reducing discomfort.

Hoh Rainforest

Mental and Emotional Benefits

Confidence Boost.

Completing a hike can leave you feeling accomplished. Even if you don’t reach a summit or complete an entire hike, just getting out there can help you feel more capable. Hiking can also help you refocus on what you can do instead of worrying about what you think you can’t do.

Stress Reduction. 

Spending time in nature, getting out and exercising in fresh air can reduce your stress, improve your mood, and promote relaxation, which can be especially helpful during the ups and downs of menopause. 

Improved Sleep.

Regular exercise, including hiking, can help regulate sleep patterns and improve sleep quality, which often gets disrupted by hot flashes and night sweats. 

Mood Booster. 

The release of endorphins during exercise can help alleviate symptoms of anxiety and depression, which some of us experience during menopause.

More Mental Clarity. 

Brain fog, menopause brain, and cognitive struggles are one of the more common issues during the big change. Hiking in nature, like forests, parks, or beaches can help improve cognitive function, attention, and creativity, which can help counteract feeling distracted and forgetful during this time. 

Woodland Star wildflower, Oregon. Photo by Drew Thorsen

Hiking Tips:

1. Stay Hydrated.

This is always a good tip. Drink plenty of water before, during, and after your hike to stay hydrated, especially if you experience hot flashes or night sweats. Try to drink about every 15 to 20 minutes of hiking, no matter what the temperature is.

2. Wear the Right Clothes. 

Wear moisture-wicking clothing in layers that can be easily adjusted to regulate body temperature. Avoid wearing clothes that are too heavy. Wear layers to regulate your temperature while on the trail. Go for UPF 50 clothing for sun protection. 

3. Plan Your Route. 

Choose trails that match your fitness level and consider factors such as elevation gain and terrain when planning your hike. Apps like AllTrails can help you choose appropriate hikes for you. 

4. Take Breaks as Needed.

Listen to your body and take breaks as needed to rest, hydrate, and cool down if you experience symptoms like hot flashes or fatigue. Menopause won’t last forever, even though it seems like it will. Now is your time to tune into your body and go at your own pace, no matter what others are doing around you. This is one of the gifts of menopause, a reconnecting with your soul through your body.

5. Protect Your Skin.

Always a good idea, use sunscreen to protect your skin from the sun's harmful rays, and wear a hat and sunglasses to shield your face and eyes from UV exposure. Look for UPF 50 fabrics so you don’t have to wear sunscreen as often. Non-nano zinc sunscreens are best for skin health and the environment. Don’t neglect your lips. Look for SPF lip balm.

6. Bring the Right Snacks.

Pack energy-boosting snacks like trail mix on your hike and help maintain stable energy. Nuts are good in moderation. Avoid too much protein; save it for after the hike. If you’re sweating more than usual, it’s important to keep your electrolytes in balance. Like any athlete, you’ll need to replace the minerals you’ve lost through sweating. If your electrolytes are out of balance, no amount of water will help you feel better. 

7. Avoid Caffeine.

Caffeine has its pros and cons. Many people don’t leave home without it. If possible, try to avoid it. Caffeine, while it does give an initial energy boost, it’s also a diuretic, making it harder to stay hydrated. It can also make your heart work harder, which no one needs. Most people feel the painful withdrawal headaches that come after you stop taking it and no one needs to add that to the list of challenges during menopause. Don’t let caffeine withdrawals be a thing that keeps you off the trail.

8. Safety.

Most of the time, trails are safe, but it’s a good idea to bring some kind of safety item. Air horns, pepper spray, whistles, are all good ideas. Basically anything you feel comfortable wielding in an emergency situation. Make sure someone you trust knows where you’re going and for how long. Don’t post your plans on social media. Always make sure you have good navigation, like an app. Guthooks and AllTrails have been around for years and are typically reliable (NOT compensated for the app mentions) Check out animal safety tips from the National Park Service.

Every woman's experience with menopause is unique, so it's essential to listen to your body and adjust your hiking routine accordingly. You can do this. One step at a time.