How to Thrive During Christmas While Managing Menopause
The holiday season is here, and with it comes the joy of family gatherings, festive meals, and twinkling lights. But for many mid-life women navigating perimenopause or menopause, Christmas can also bring stress, fatigue, and heightened symptoms. Add hormonal changes to the already demanding tasks of planning the “perfect” day, and it’s no wonder the season can feel overwhelming.
To help you not just survive but thrive this Christmas, I’ve compiled practical tips to protect your well-being (and everyone else’s!) during the festive season.
1. Balance Relationships and Expectations
Christmas often means family and friends, but it’s not always harmonious. A survey by Relate in the UK found that 70% of adults feel Christmas increases pressure on relationships. If you’re navigating menopause, these dynamics can feel even more challenging.
Start by having open conversations with your loved ones about what everyone expects from the holidays. This allows for compromises that work for all, reducing stress. If tensions rise, suggest a walk outdoors to reset the mood and give everyone space. I find a walk works far better than a smack in the face!!
2. Redefine ‘Perfect’
The pursuit of a flawless Christmas can lead to burnout, especially when brain fog, fatigue, and other menopausal symptoms are at play. We just need to set realistic goals and prioritise what truly matters, we need to accept that the “perfect Christmas” probably only exists on Christmas movies!!
Delegate tasks, simplify your plans, and take breaks for self-care. Whether it’s practicing mindfulness, enjoying yoga, or simply taking a walk, small acts can make a big difference.
3. Be Mindful of Alcohol and Food Choices
While festive drinks and indulgent meals are part of the season, they can worsen menopausal symptoms like hot flushes, disrupted sleep, and mood swings. Opt for moderation and consider alternatives to fatty and sugary foods and caffeine, which can exacerbate symptoms.
4. Manage Anxiety and Mood
Fluctuating hormones can heighten anxiety and lower confidence, making social events daunting. If you notice these feelings, reflect on whether they might be menopause-related. Have a think about why you feel this way and it’s always good to have a “buddy” on standby or at the event so that you know you’ve got someone who understands and can get you out of any sticky situations.
5. Prioritise Sleep
Sleep is essential but often elusive during menopause. Whether it’s night sweats or waking too early, disrupted sleep can impact your health and mood. Maintain a consistent bedtime routine, keep your bedroom cool, and practice your good sleep hygiene routines.
Remember, Christmas is about connection and joy, not perfection. Simplify where you can, communicate openly, and don’t forget to prioritise your needs. After all, you deserve a happy and healthy holiday too.
