The transformative journey of menopause, once a topic shrouded in silence, is now finally stepping into the spotlight. Thanks to increased awareness championed by figures like Davina McCall, women are openly sharing their experiences, healthcare professionals are adopting more proactive approaches, and workplaces are even offering menopause training. This shift marks a new era of support and understanding, culminating in the rise of specialized menopause retreats. These dedicated spaces are designed to offer tailored activities and classes, nurturing both body and mind during this pivotal phase of a woman’s life. From serene alpine settings offering nutrition workshops to sun-drenched Greek islands focusing on yoga and mindfulness, these retreats are springing up globally, transforming women’s lives for the better. But what exactly are they, and how do they provide such vital assistance?
What Exactly is a Menopause Retreat?
A menopause retreat is a specialized wellness getaway specifically designed to support women navigating the diverse physical, emotional, and mental challenges associated with perimenopause and menopause. These unique spaces embrace a holistic approach to managing symptoms and empowering women through a combination of education, relaxation, and targeted lifestyle strategies.
Unlike a typical spa break, menopause retreats curate a specific blend of activities and workshops. For instance, you might find:
- Physical activities: Yoga and cold-water swimming are often included for their benefits in improving focus, fitness, and alleviating symptoms like anxiety and hot flashes.
- Mind-body practices: Meditation and specialized massages are crucial for de-stressing the body and mind, which can often be overwhelmed by the multiple demands of midlife, including relationships, children, aging parents, grief, and work, in addition to perimenopausal symptoms.
- Nutritional guidance: A significant component of these retreats involves workshops and guidance on diet. The recommended midlife diet for women typically prioritizes protein, limits carbs, and significantly reduces sugar and alcohol intake. Some retreats even incorporate time-restricted eating (e.g., an eight-hour eating window), as research suggests this can help boost the metabolism, which naturally slows down in midlife.
While some of these individual activities might be found at a regular spa, it’s the specific combination and tailored focus on menopausal health that truly differentiates these retreats. They are designed to address the unique physiological and psychological shifts women experience during this life stage.
Did you know? Menopause is officially defined as the day a woman has gone 12 consecutive months without a menstrual period. Perimenopause refers to the transitional years leading up to it. Common symptoms include hot flushes, mood changes, and sleep disturbances, though the experience is highly individual. In the UK, menopause typically occurs around age 51, after which postmenopause continues for the remainder of a woman’s life.
How Menopause Retreats Help Alleviate Symptoms
Menopause retreats leverage evidence-based practices and a supportive environment to help women manage and even reduce a wide range of menopausal symptoms:
- Physical Symptoms: Studies, such as one by UCL researchers, indicate that menopausal women who regularly engage in cold-water swimming report significant improvements in physical and mental symptoms, including positive changes to hot flushes (30.3%). Similarly, yoga can alleviate joint pain and boost circulation through mindful movement, while breathing exercises have been shown to reduce the intensity of hot flushes by up to 44%.
- Mental and Emotional Well-being: Menopause can bring increased anxiety, mood swings, and low mood. Retreats address these through practices like yoga, meditation, and mindfulness sessions. The UCL study highlights that mindfulness can lead to a “significant” improvement in mood and ease anxiety symptoms associated with menopause. The focus on self-care and being kind to oneself, often overlooked in daily life, is also a core tenet.
- Nutritional Support: Retreats emphasize diets rich in whole grains, fruits, vegetables, and oily fish, focusing on foods that support hormonal balance and metabolism. They educate women on the documented effects of caffeine, alcohol, and spicy food on menopausal symptoms, encouraging healthier eating habits.
- Long-Term Lifestyle Changes and Support: Beyond the immediate benefits, these retreats empower women with the knowledge and motivation to make sustainable lifestyle changes. Many, like Combe Grove in the UK, even offer year-long post-retreat support, including blood tests, personal check-ins, and weekly updates with tips and recipes. This extended support helps integrate new habits into daily life.
- Community and Empowerment: One of the most invaluable aspects is the opportunity to share stories and connect with a group of supportive women undergoing similar struggles. This shared experience fosters a sense of belonging, reduces isolation, and provides a powerful feeling of being seen and listened to. This collective support and empowerment can be truly life-changing, contributing to better long-term health and well-being as women age.
Top Menopause Retreats to Explore
The landscape of menopause retreats is growing, with diverse options catering to different preferences and needs. Here are three highly recommended examples:
- Les Marguerites (Southwest France): This five-day retreat, set in the medieval village of Alet-les-Bains, hosts intimate groups of six to eight women. It features a workshop with a herbalist, yoga, guided meditations, journaling, and a “happy hormones” cookery workshop.
- Preidlhof Luxury Dolcevita Resort (South Tyrol, Italy): Located in the breathtaking Dolomites, this seven-day stay includes five days of holistic classes such as laughter yoga, various massages, medical wellness sessions, and access to a unique Sauna Tower with 16 different sauna, steam, and relaxation experiences. The Preidlhof Garden Spa also offers nature-inspired treatments.
- Combe Grove (near Bath, UK): A six-night stay on a 70-acre wooded estate, Combe Grove focuses on the five pillars of metabolic health: nutrition, movement, sleep, mindset, and environment. These pillars work synergistically to reduce insulin resistance and inflammation. Guests enjoy low-carb meals from the kitchen garden, and treatments include Emotional Freedom Technique (EFT) to release stress and negative emotions. This retreat also stands out for its comprehensive one-year support program.
What these retreats share is a common emphasis on embracing change, fostering gratitude, and empowering women to live happier, healthier, and more confident lives as they navigate and beyond menopause.
Cost of Menopause Retreats
The price of menopause retreats can vary significantly depending on the duration, location, and comprehensiveness of the program.
- A five-day retreat at Les Marguerites in southwest France starts from £1,895 per person. This typically includes all food, drink, and activities, though flights are usually separate.
- A seven-day stay at Preidlhof in northern Italy costs around £2,719 per person, covering all meals and access to five days of signature holistic classes.
- Combe Grove in the UK is slightly more expensive at £2,900 for six nights, but this price often includes a valuable one-year support program and membership to their exclusive Club.
For those seeking more budget-friendly options, alternatives exist. For example, Menoheaven in East Sussex offers a two-night, all-inclusive retreat priced from £550-£600, covering accommodation, meals, yoga, massage, workshops, and ongoing support.
As awareness and demand for tailored menopause support continue to grow, it is likely that more diverse and accessible retreat options will emerge, making this transformative journey more manageable and empowering for women worldwide.
