I used to think jet lag was the great equalizer—a universal misery for anyone crossing time zones.
But in the last few years, I've learned that for those of us navigating perimenopause, it's a different beast entirely. The brain fog, the sleep disruption, the fatigue, the mood swings... it's not just jet lag. It's like pouring gasoline on the very symptoms we work so hard to manage every single day.
A bad flight can trigger a full-blown symptom cascade. The margin for error is just smaller for us.
I can't afford to lose days to that. When I travel for a critical meeting, I need to be sharp, not fighting a hot flash or struggling to find my words. So I got serious about what I can and can't control.
My system is simple: I make the flight as comfortable as possible, and I'm incredibly disciplined the moment I land, immediately switching everything to the new time zone.
This isn't just travel advice. This is my personal strategy for keeping my hormones as stable as possible in a stressful environment.
Here’s what I actually do.
Making the Flight Tolerable (a.k.a. Symptom Mitigation)
My goal on the plane is to minimize inflammation and stress on my body.
It starts with the booking. For any long-haul flight, I book a seat with extra legroom. Feeling physically cramped is a stressor, and managing stress is priority one. I also only book hotels with a gym. My training routine is a non-negotiable tool for managing my energy and mood, and I refuse to give it up on the road.
On the plane, I create a protective bubble. My noise-canceling headphones go on and stay on. I bring my own neck pillow. I bring at least two big bottles of water. Dehydration is a massive trigger for brain fog and fatigue, so I'm obsessive about it.
Food is another huge lever. To keep my blood sugar stable and inflammation low, my first choice is always a high-protein, low-carb meal in the lounge before boarding. I also travel with my own protein bars. If I do eat the airplane food, I'm picky—I'll eat the protein and vegetables and leave the rest. This isn't about being difficult; it's about preventing a blood sugar rollercoaster at 30,000 feet.
The On-the-Ground Reset (Anchoring My Hormones)
This is where the battle is won or lost. The moment I land, I switch completely to the new time zone. It's not practical to stick to my home schedule when the time shift is significant.
HRT Management: This is the most critical adjustment. I bring my HRT in my carry-on, always. As soon as I land, I adjust my schedule. I use my tracking app (MenoTracker, of course) to set new reminders for my HRT based on the local time. Sticking to a consistent schedule in the new time zone is key to keeping my hormone levels as stable as possible.
Daytime Arrival: If I land and it's daytime, I keep myself awake. The first thing I do is drop my bags and go for a 15-minute walk outside. That sunlight is the most powerful signal I can send to my brain to regulate my cortisol and melatonin rhythm. Then, I head straight to the hotel gym. A real workout is the fastest way to tell my body it's time to be awake and active. It's a hormonal reset button.
Nighttime Arrival: If I land and it's nighttime, I get to my hotel and I go to bed. Sleep is our ultimate recovery tool, and I protect it fiercely.
On that first day, I make sure my first meal is at a normal local mealtime, and I make it high in protein. This is another critical signal to my metabolism.
And the hardest part: if I arrive during the day, I do not take a long nap. A 20-minute power nap, maybe. But a long nap can completely derail my nighttime sleep, which is already more fragile during perimenopause. I push through until at least 10 PM local time.
This isn't a complicated system. It's a set of boundaries I enforce to give my body the stability it needs when everything else is in flux. It’s the difference between arriving ready to go and arriving already in a deep symptom hole.
All the best,
Sonja Rincón
Founder & CEO, Menotracker