How to Manage Menopause as an Expat 

August 2023
Menopause is a natural process for women everywhere, but being an expatriate means that the challenges are a little more difficult to deal with. Having to navigate unfamiliar healthcare systems, cultural differences, and language barriers, all while dealing with menopause's physical and emotional symptoms, can make this time especially stressful for expats. Let’s discuss how to navigate this transition successfully and where to seek the support you need while living abroad.

First things first, spend some time familiarising yourself with the hormonal changes your body will face. The World Health Organisation stresses the importance of understanding menopause symptoms to help manage them.  


The next step as an expat is to educate yourself on what resources you have available in your host country. It can be helpful to find a healthcare provider who specialises in women's health. It may also be beneficial to consider hormone replacement therapy to treat menopausal symptoms. Many women report that it reduces hot flashes and night sweats - talk to your doctor to see if it suits you. 

While how to manage menopausal symptoms can be different for everyone, you should still be prepared to adjust your lifestyle to support yourself through this time.  


Depending on your symptoms, your doctor can recommend hormonal intervention, but much of the benefits can be seen through small personal changes. Carve out some time for mindful self-care and stress management techniques. Increased anxiety and sleep disorders are common during menopause, but meditation and yoga can help support your mind and aid a restful night's sleep. 


Menopause symptoms can last for several years in many cases, so it's important not to close off your experiences from your family and friends. Talking openly will help ensure you're not left feeling isolated and alone.  


Additionally, your employer may not be aware of the challenges you are facing during menopause. It is just as important to have an open conversation with them about the supports you need. We’ve also shared some helpful tips on navigating menopause as an expat at work to help. 

Consider seeking out a local expat group that may be going through a similar transition or an organisation that focuses on women's health. As an expat, it's common to experience bouts of isolation and loneliness along the way. But even with that common challenge, you do not have to go through menopause alone. 

The hormonal changes that come with menopause can increase your risks of certain diseases. These changes can have a big impact on metabolism and lead to reduced bone density.  


Incorporating healthy dietary habits into your daily routine can help reduce your risks. This can be as simple as making sure you have a balanced diet, with varied food and herbal supplements. For example: 


  • To support healthy bone density, opt for a diet that is high in calcium sources like dairy and leafy green vegetables
  • To support your metabolism and weight, choose foods rich in fiber like grains, nuts, and seeds 

For more on getting the right nutrition, follow our health guides for expert advice on supporting your physical and emotional health. 


Regular exercise during and after menopause is proven to help manage the most common symptoms. If you are dealing with hot flashes or problems with getting a full night's sleep, consider introducing moderately intense aerobic exercise to help reduce these symptoms. 


If you are dealing with aches and pains as a symptom, then introduce some low-impact exercises like walking and swimming. Whatever movement you choose for your body, you will reap the benefits, including a positive effect on your mental health. 

Managing menopause naturally as an expat will require patience and lots of self-compassion. Give yourself permission to change what is no longer working and seek help when you need it. You can still enjoy your life abroad while navigating through this transitional phase of life. With the proper self-care strategies in place, you will find your version of balance.  
Having the right care in place will help you embrace this new chapter as an Expat. At Allianz Partners, our Expat Assistance Programme offers professional support for mental, financial, physical and emotional wellbeing. 24 hours a day, 7 days a week and 365 days a year.