The festive period can be a joyous time, but for those navigating perimenopause, it can also bring unique challenges. With hormonal fluctuations impacting mood, energy levels, and sleep, the indulgence, social obligations, and disruptions to routine that come with the holiday season can amplify symptoms like overwhelm, fatigue, anxiety, and hot flushes. However, with a little planning and mindful choices, you can enjoy the season whilst keeping your symptoms in check.

5 Top Tips for Managing Perimenopausal Symptoms Over the Holidays

1. Make Balanced Food Choices
   It’s easy to be tempted by rich, sugary, and processed holiday treats, but these can exacerbate hormonal imbalances, mood swings, hot flashes, and energy crashes. Instead, focus on nourishing, protein-rich options to support muscle health and stabilise blood sugar. Here are some examples to help:

• Breakfast: A portion of scrambled eggs with spinach (approx. 20 grams of protein).
• Lunch: Grilled chicken or turkey breast contains (approx. 25 grams of protein per serving).
• Dinner: Enjoy baked salmon (approx. 30 grams of protein per serving) with roasted sweet potatoes and steamed broccoli for fibre and vitamins.
• Snacks: Greek yogurt (approx. 15 grams of protein per serving) with a handful of nuts or a protein bar.

By including these nutrient-dense whole foods, you’ll stabilise your blood sugar and maintain steady energy. Don’t forget that fibre can be your festive friend too and, alongside protein, will support your energy, metabolism and gut health – helping you feel your best during the festive season.

2. Stay Hydrated
   During the holidays, it’s easy to forget about staying hydrated with the abundance of festive cocktails and caffeinated drinks. Our reliable habits of carrying a water bottle tend to slip as we lose our work: life routine. However, dehydration can worsen hot flushes, fatigue, and brain fog. Here’s how to stay on top of hydration:

• For every alcoholic or caffeinated drink, add in a glass of water.
• Make water more festive and enjoyable by adding slices of lemon, cucumber, or berries.
• Aim for at least 8 glasses of water a day, or even more if you’re active or drinking alcohol.

3. Incorporate Movement Daily
   Movement is one of the best ways to combat stress, boost mood, and regulate hormones. Many people believe they should rest when they feel tired, but it’s often your body signalling a need for light movement. Even during the busy holiday season, aim for at least 20-30 minutes of physical activity every day:

• Walk: Take a brisk walk after meals to aid digestion and improve circulation.
• Dance: Put on your favourite holiday tunes and have a mini dance party in your living room.
• Yoga: A gentle yoga session can help stretch muscles, reduce stress, and improve sleep quality.

Spending time outdoors, especially in natural light, can significantly improve your energy levels and support better sleep, helping you feel more refreshed and balanced.

4. Prioritise Sleep and Rest
   Late nights and disrupted routines can wreak havoc on your already fluctuating hormones. Quality sleep is crucial for managing perimenopausal symptoms, but it’s not just about resting when you feel tired……. movement during the day can also be a key factor in promoting better sleep at night.

• Stay Consistent: Try to maintain a regular bedtime and wake-up schedule, even during the holidays.
• Wind-Down Routine: Create a relaxing pre-sleep routine to signal to your body it’s time to rest. Avoid screens, heavy meals, and alcohol before bed.
• Rest the Gut: Give your digestive system time to rest by avoiding food for 2-3 hours before bedtime. This helps improve sleep quality and allows your body to focus on recovery during rest.
• Gentle Movement: If you feel fatigued during the day, try light stretching or a gentle walk instead of remaining still. These activities can help re-energize your body and contribute to improved sleep quality at night.
• Optimise Your Sleep Environment: Keep your bedroom cool and dark, and ensure your mattress and pillows are comfortable to improve sleep quality.

Prioritising rest, alongside mindful movement, will also help manage symptoms like anxiety, fatigue, and mood swings.

5. Manage Stress Mindfully
   The holidays often bring extra stress, whether from social events, family dynamics, or gift shopping. Stress can intensify perimenopausal symptoms, so it’s crucial to incorporate stress-reducing practices:

• Create Quiet Time: Find a quiet space and enjoy a cup of herbal tea to help you unwind and reset.
• Self-Care: Set aside time for yourself each day, even if it’s just a few minutes to read, take a bath, or relax in silence.

Mindful practices can help lower cortisol levels and keep your stress in check, supporting a calmer holiday experience.

The festive season doesn’t have to derail your progress in managing perimenopausal symptoms. By making small, intentional changes—such as choosing nourishing foods, staying hydrated, incorporating movement, prioritising rest, and managing stress—you can enjoy the holidays while supporting your hormonal health. Remember, the key is balance: savour the moments, listen to your body, and give yourself grace as you navigate this season.

Wishing everyone a wonderful Christmas and a happy, healthy New Year from the Women’s health team at The Lifestyle Health Clinic!