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For most people, the Christmas season is a time of joy, celebration, and togetherness. But for many women, on top of the usual hustle and bustle, menopause and menopausal symptoms can pose additional challenges.
The hormonal fluctuations that occur during this time can increase stress, disrupt sleep, and cause mood swings. Meanwhile, demand for vacations is high. However, with the right strategy, you can enjoy the season while prioritizing your health. Here's how to get through it with grace and grit.
1. Prioritize self-care without feeling guilty.
Vacations often come with pressure to live up to other people's expectations. For perimenopausal women, this can lead to burnout. Make self-care a non-negotiable part of your daily routine. Small moments for yourself each day, like meditating for 15 minutes, going for a brisk walk, or just sitting quietly with a cup of herbal tea, can help balance your mood and energy levels.
Hint: Maca root, sage, ginkgo biloba, and ginseng are natural herbs that can help relieve the brain fog and moodiness that some women experience due to hormonal changes.
The 9 most common questions women over 40 ask their doctors, according to menopause experts
2. Reevaluate traditions
Holiday traditions are great, but they don't have to be rigid. If a particular ritual feels like a hassle, it's okay to change or simplify it. For example, consider a potluck instead of hosting a full dinner, or choose online gift shopping instead of enduring crowded stores. Also, it's okay to say no once in a while. If you cannot meet your request, please “decline” your attendance. Sometimes you just need a quiet night at home.
Hint: Get your family involved and create new, low-stress traditions. This is also a great way to shift responsibility and lighten the burden.
3. Stay active
Exercise is one of the best ways to combat the most common perimenopausal symptoms, including mood changes, weight gain, body aches, and fatigue. Even during the busy holiday season, try to maintain regular physical activity.
Make self-care a non-negotiable part of your daily routine.
Hint: Make exercise feel like a festival! Go for a walk to see Christmas lights, lunge through classic holiday movies, or dance to seasonal tunes.
Make your exercise festive this holiday season! Go for a walk to see holiday lights. (Kurt “Cyber Guy” Knutson)
4. Pay attention to your eating habits
The holidays are synonymous with indulgent foods, but certain foods, especially sugary treats, caffeine, and alcohol, can reduce menopausal symptoms by causing hot flashes, disrupting sleep, and increasing anxiety. It may make things worse.
Menopause is a time when your body undergoes many changes. These changes allow your body to utilize a little more of certain nutrients, especially foods rich in protein, calcium, omega fatty acids, and fiber, all of which help with mood, muscle mass, and inflammation.
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Hint: Include nutrient-dense foods like salmon, leafy greens, milk, tofu, and other superfoods that support hormonal health. If you are a host, please include dishes that meet your dietary needs.
5. Prioritize sleep
Sleep problems are common during perimenopause, but the busyness of the holidays can make things worse. Without enough sleep, your physical and mental health suffers. Establish a consistent bedtime routine and keep your bedroom cool, dark, and quiet to create a conducive environment for sleep.
Without enough sleep, your physical and mental health suffers. (St. Petersburg)
Pro tip: Avoid late-night screen time as blue light from your phone, computer, and TV can interfere with your body's natural sleep cycle. Consider turning off all electronic devices and reading a book at least an hour before bed. If you need extra help falling asleep, passionflower leaf, ashwagandha root, magnolia bark extract, and melatonin are natural herbs that can help.
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The holidays don't have to be a stressful or overwhelming season. By prioritizing your health, setting boundaries, and leaning on your support network, you can not only survive the holiday season, but thrive.
Remember, Christmas and the holiday season are all about joy and connection, and that starts with taking care of yourself. In essence, as women we want to do everything and support others, but if we don't take care of ourselves, we can't be there for others.
Click here to read more about Dr. Nicole Safia
