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For most people, Christmas is a time of joy, celebration and togetherness. But for many women, there is also the usual hustle and bustle Symptoms of perimenopause and menopause can lead to increased challenges.
The hormonal fluctuations that occur during these years can increase stress, disrupt sleep, and trigger mood swings—all while holiday demands increase. However, with the right strategies, you can enjoy the season while prioritizing your well-being. Here’s how to do it with grace and courage.
1. Prioritize self-care without guilt
The holidays often bring with them the pressure of living up to everyone else’s expectations. For perimenopausal women, this can lead to burnout. Make self-care a non-negotiable part of your routine. Whether it’s a 15-minute daily meditation, a brisk walk, or just sitting quietly with a cup of herbal tea, small moments to yourself can help balance your mood and energy levels.
Tip: Maca root, sage, ginkgo biloba, and ginseng are natural herbs that may help with hormonal changes in some women.
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2. Reevaluate traditions
Holiday traditions are wonderful, but don’t have to be rigid. If certain rituals feel overwhelming, it’s okay to change or simplify them. For example, consider hosting a potluck instead of a full dinner, or opt for online gift shopping instead of enduring crowded stores. Plus, it’s okay to say no every now and then. Allow yourself to decline your answer if you are not ready. Sometimes a quiet night at home is just what you need.
Tip: Involve family members in creating new, less stressful traditions. This can also be a good way to pass on responsibility and relieve yourself.
3. Stay active
Exercise is one of the best ways to combat some of the most common symptoms of perimenopause, including mood swings, weight gain, body aches, and fatigue. Even during the busy holiday season, try to get regular physical activity.
Make self-care a non-negotiable part of your routine.
Tip: Make training festive! Take a walk to see the Christmas lights, do some lunges while watching a classic Christmas movie, or dance to seasonal tunes.
Make workouts festive during the holidays! Take a walk to see the Christmas lights. (Kurt “CyberGuy” Knutsson)
4. Pay attention to your diet
The holidays are synonymous with indulgent eating, but certain foods can worsen perimenopause symptoms, especially sugary treats, caffeine, and alcohol, as these can trigger hot flashes, disrupt sleep, and increase anxiety.
Perimenopause is a time when your body goes through numerous changes. Because of these changes, your body may consume slightly more certain nutrients, particularly foods rich in protein, calcium, omega fatty acids, and fiber, all of which can help with mood, muscle mass, and inflammation.
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Tip: Incorporate nutrient-dense foods like salmon, leafy greens, cow’s milk, tofu, and other superfoods that support hormonal health. If you’re hosting, include dishes that meet your dietary needs.
5. Prioritize sleep
Sleep disorders are common during perimenopause, and holiday madness can make the situation even worse. Without good sleep, physical and mental health suffer. Establish a consistent bedtime routine and create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet.
Without good sleep, physical and mental health suffers. (iStock)
Pro tip: Avoid screen time at night as blue light from phones, computers and televisions can disrupt the body’s natural sleep cycle. At least an hour before bed, turn off all electronic devices and read a book. If you need extra help falling asleep, natural herbs like passionflower petal, ashwagandha root, magnolia bark extract, and melatonin may be helpful.
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The holidays don’t have to be a time of stress and overwhelm. By prioritizing your health, setting boundaries, and leaning on your support network, you can not only survive the holidays, but thrive.
Remember that the Christmas and holiday season is about joy and connection – and that starts with caring. As women, we actually want to do everything and support everyone else, but if we don’t take care of ourselves, we won’t be there for anyone.
