Do you live abroad and feel that something is changing in your body? Do hot flushes come on without warning, do you sleep badly, and some days your energy seems to have disappeared? If you’re in or approaching menopause, you’re not alone. Above all, living through this transition away from home is a challenge in its own right.
Betweenadapting to a new country, managing daily life and these hormonal upheavals, how do you keep the balance? Let’s talk frankly.
Menopause and expatriation: when everything happens at once
Menopause is not an illness. It’s a natural passage, yes, but one that can really shake up daily life. And contrary to what we sometimes imagine, it’s not just a few difficult months. It’s a journey that unfolds in three stages:
Peri-menopause, that phase when everything starts to move. It can last from 2 to 10 years (yes, you read that right). Your cycles become unpredictable, hot flashes appear, nights are restless, and you sometimes feel as if you’re in a mental fog. Not to mention the fatigue that sets in and the mood swings that surprise even you.
Menopause itself is the precise moment when you have not had your period for 12 months. The average age is around 51, but every woman has her own timing.
Then comes the post-menopause, which lasts… for the rest of your life. Symptoms may persist, and new concerns arise: bone fragility, loss of muscle mass, cardiovascular vigilance to be reinforced.
Do you get the picture? Now add to that expatriate life: a new culture to learn about, a new language to master, an unfamiliar healthcare system, family and friends thousands of miles away… No wonder some days are harder than others.
Expat stress: the invisible enemy that amplifies everything
Living abroad is exciting and enriching, but let’s face it: it’s also exhausting. You’re probably juggling your job, your family, integrating into this new country, and maybe even dealing with teenagers in crisis or aging parents back home.
We don’t always see this constant stress coming. But it works behind the scenes. When you’re stressed all the time, your body produces cortisol galore. And guess what? This cortisol disrupts your hormones, which have already been disrupted by menopause. The result: your symptoms get worse.
Your adrenal glands work overtime to compensate, until they’re exhausted. And then the vicious circle begins: the more stressed you are, the worse the symptoms get… and the worse the symptoms get, the more stressed you are.
Understanding this mechanism is already a step towards well-being.
How can you get through this period more serenely?
Rest assured, there are practical solutions to ease this transition, even thousands of kilometers from “home”.
Breaking isolation: dare to talk
Menopause changes not only your body, but also the way you relate to others. And when you live abroad, feelings of loneliness can quickly set in.
Talk it over. Talk to your partner first. Explain that no, you’re not “just tired” or in a bad mood for no reason. It’s hormonal, it’s real, and you need to understand. A simple sentence like “Tonight, I really need to calm down, my symptoms are intense” can change everything.
Also seek out other women who are going through the same thing. Join expat groups, online forums, local associations. Exchanging with women who really understand what you’re going through is liberating. You’re not alone in this boat.
Self-care: a necessity, not a luxury
You may have heard it before, but I’ll say it again: you can’t take care of others if you don’t take care of yourself. It’s like flying: put on your mask before helping others.
Find your little daily rituals. It could be 10 minutes of conscious breathing in the morning, a walk in nature, a hot bath in the evening. The important thing is that it’s YOUR time, non-negotiable.
The pillars of well-being during menopause
Tame your stress
There’s no need to meditate for an hour a day (unless you enjoy it!). A few minutes of yoga, journaling or cardiac coherence will do the trick. Learn to say “no” without feeling guilty. Delegate what you can. Reorganize your daily routine to lighten your load.
Feed your body intelligently
You don’t need a strict diet, just common sense. Focus on fiber, protein (for your muscles), complex carbohydrates (for sustained energy) and good fats (for your brain and hormones). Omega-3s are your mood allies, and calcium and vitamin D protect your bones. And keep well hydrated – it really helps with hot flashes.
Get moving, without exhausting yourself
Physical activity is magic for your morale and your bones. Vary the pleasures: a little cardio (brisk walking, swimming, cycling), muscle strengthening (no need for a gym, bodyweight exercises do the trick), and gentle activities like yoga or Pilates.
Pamper your sleep
Keep regular hours, create a real Zen atmosphere in your bedroom and avoid heavy meals in the evening. Try deep breathing or guided relaxation before bedtime.
Find the right professionals
You deserve quality support, even (especially!) abroad. Look for a gynecologist or hormone doctor, ideally one who speaks your language. Teleconsultations are also a great option when you’re far away from it all.
And don’t hesitate to consult a psychologist or coach if stress or anxiety become too much. It’s an investment in your well-being.
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Follow your symptoms
To get the most out of your consultations, make a note of what you’re experiencing: type of symptoms, frequency, intensity. This will enable you to monitor progress and have concrete discussions with your doctor.
In fact, our free guide “My 3 steps to managing my menopause” has been designed to do just that. You’ll find a tracker to record your symptoms, practical info on the changes you’re going through, and a reflective journal to organize your thoughts and strategies. A real tool for better understanding yourself and communicating with healthcare professionals.
The importance of appropriate international health insurance during the menopause
Going through menopause on expatriation without solid health cover means running the risk of having to deal with expensive, inaccessible or ill-adapted care. In many countries, hormone replacement therapy (HRT) is not covered, or its cost is high, even prohibitive. For example, in some low- and middle-income countries, the prices of drugs and associated tests vary widely.
Why take out international health insurance?
- To access competent specialists (gynecologist, endocrinologist, psychologist) wherever you are in the world.
- For real coverage of specific menopause-related examinations and treatments (hormone check-ups, skin treatments, psychological support, etc.).
- To have the freedom to choose between local care or recourse to a clinic in another country if local treatment is insufficient.
What you absolutely must check in your contract
| Element | Why it matters |
| Coverage of specialized consultations (gynecologist, endocrinologist, psychologist) | These specialists are often indispensable for correctly diagnosing symptoms and adapting treatments. |
| Management of hormone replacement therapy (HRT) | Hormone replacement therapies are expensive in some countries – a low-coverage contract can result in significant out-of-pocket expenses. |
| Regular medical check-ups (hormone tests, osteoporosis screening, cardiovascular health) | The risks associated with menopause extend beyond the symptoms: bones, heart, metabolism… Regular check-ups are essential. |
| International medical network + teleconsultation | Being able to consult remotely or be treated in a third country can be very useful, especially when moving house or taking up temporary residence. |
Before you leave or commit to an insurance policy, compare several offers. Carefully read the guarantees, ceilings and exclusions, and make sure that the cover specifically meets your needs during the menopause: hormone treatment, psychological support, specialized medical follow-up.
Coping with menopause on expatriation
Menopause and expatriation may seem like a double challenge, but they also offer an opportunity for renewal and self-refocusing. Understanding the different phases, managing stress, cultivating a support network and taking care of your health will help you get through this period with serenity and energy. Communication and self-care are not luxuries: they are essential allies. Talking, sharing and taking care of yourself protect your balance and prepare you to face the years ahead with clarity and confidence.
