Menopause and perimenopause were once topics shrouded in silence, leaving women to navigate the physical and emotional challenges alone. Today, thanks to trailblazers like Davina McCall, awareness has surged, with women openly sharing their experiences, healthcare professionals taking a more proactive approach and workplaces offering menopause training. This shift marks a new era of support and understanding for women during this crucial life stage, and has led to the creation of menopause retreats — dedicated spaces offering tailored activities and classes to help combat the physical and mental symptoms. These centres are springing up across the world, from nutrition and hormone-balancing workshops in serene alpine settings to yoga and mindfulness on sun-drenched Greek islands, and transforming women’s lives for the better. So, what are they and how do they help?

A menopause retreat is a specialised wellness getaway designed to support women navigating the physical, emotional and mental challenges of menopause. These spaces focus on holistic approaches to managing symptoms and empowering women through education, relaxation and lifestyle strategies. For example, yoga and cold-water swimming are included for focus and fitness, while meditation and massages help de-stress the body and mind, which are often overwhelmed by relationships, children, ageing parents, grief and work, as well as perimenopause symptoms. Menopause retreats also typically include guidance and workshops on nutrition: the recommended midlife diet for women makes protein a priority with fewer carbs and a limit on sugar and alcohol. So, while some of these activities and treatments may be found at your typical spa, it’s the combination and specifics that makes menopause retreats different.

According to a study by UCL researchers, menopausal women who regularly swim in cold water report significant improvements to their physical and mental symptoms, with positive changes to anxiety levels (46.9%), mood swings (34.5%), low mood (31.1%) and hot flushes (30.3%).

Studies also suggest that yoga can reduce stress levels and help with the psychological symptoms, while breathing exercises can reduce the intensity of hot flushes by up to 44%. A UCL study indicates that mindfulness can also help ease symptoms of anxiety associated with the menopause, with a ‘significant’ improvement in mood.

When it comes to nutrition, evidence on the effects of caffeine, alcohol and spicy food when menopausal have been documented, hence retreats focusing on whole grains, fruit and vegetables and oily fish. Some follow time-restricted eating, such as an eight-hour window, too, as research suggests this can boost metabolism, which decreases significantly in midlife.

Menopause retreats also encourage self-care and being kind to yourself. Certain retreats, such as Combe Grove, near Bath in the UK, also offer support for a year after the stay has ended, with blood tests, personal check-ins and weekly updates with tips and recipes.

And what price can be put on sharing stories with a group of supportive women going through similar struggles and feeling seen and listened to? Going to a menopause retreat empowers women with the knowledge and motivation to make long-term lifestyle changes, such as eating habits and journalling, that can contribute to better health and wellbeing as they get older: if you keep up the good work, these retreats really can change your life for the better.

Three of the best are Les Marguerites in southwest France, Preidlhof Luxury Dolcevita Resort in South Tyrol, Italy and Combe Grove in the UK. Les Marguerites offers a five-day retreat in the medieval village of Alet-les-Bains, for groups of six to eight. It includes a workshop with a herbalist, yoga, guided meditations, journalling and a happy hormones cookery workshop. Preidlhof, in the soul-stirring Dolomites, has a seven-day stay that includes five days of holistic classes such as laughter yoga, massages, medical wellness sessions and a Sauna Tower, which has 16 different sauna, steam and relaxation experiences.

Finally, a six-night stay at Combe Grove, a 70-acre wooded estate near Bath, is all about the five pillars of metabolic health: nutrition, movement, sleep, mindset and environment, all of which work to reduce insulin resistance and inflammation. Guests enjoy low-carb meals featuring produce from the kitchen garden, while treatments include emotional freedom technique, where a practitioner taps pressure points to send calming signals to the brain, to help release stress and negative emotions. What each of these retreats has in common is an emphasis on embracing change, boosting gratitude and encouraging women to live happier, healthier and more confident lives.

Prices vary significantly. A five-day retreat at Les Marguerites in southwest France starts from £1,895 per person. Flights aren’t included, but all food, drink and activities are covered. Preidlhof in northern Italy costs £2,719 per person for a seven-day stay, which includes all meals and access to five days of signature holistic classes. Meanwhile, Combe Grove in the UK is slightly more expensive at £2,900 for six nights, but this includes a one-year support programme and membership to the Club at Combe Grove.

For those seeking more affordable options, there are various budget-friendly retreats available, such as Menoheaven in East Sussex. This two-night retreat offers an all-inclusive price from £550-£600, which covers accommodation, meals, yoga, massage, workshops and support.