Navigating menopause symptoms during the festive season can be a challenge. With Christmas and New Year celebrations around the corner, here are six practical tips to not just survive but thrive during this time – including considering HRT as part of your strategy.
#1 Alcohol
Alcohol can exacerbate many menopause symptoms, from sleep disruption and hot flushes to anxiety and mood swings. Swap late nights out for lunchtime cocktails with friends to help minimise these effects. Drinking earlier gives your body time to metabolise the alcohol, ensuring better sleep and avoiding a hangover. Steering clear of hangovers reduces the likelihood of overindulging in food, helping you maintain a more stable blood sugar level.
Stick to recommended limits and aim for three consecutive alcohol-free days. If you’ve noticed a change in how you react to alcohol, consider switching to drinks with lower histamine levels, like unflavoured vodka or gin.
#2 Movement
Physical activity significantly impacts managing perimenopause/menopause symptoms and overall well-being. Movement doesn’t necessarily mean heavy workouts. Choose activities you love to easily motivate yourself away from the sofa and holiday excess. Keep up with classes you already attend, go for walks in the crisp, winter air or maybe even some post cocktail dancing. Get those endorphins flowing!
#3 Boundaries
There can be a lot of pressure around Christmas and stress management is a key component of perimenopause and menopause symptom management. If you tend to experience perimenopause/menopause rage, anxiety or feelings of overwhelm, setting clear boundaries now is really going to help.
For some of us it might be events you don’t want to attend, family members who rub you up the wrong the wrong way or feeling that you need to do everything yourself.
By being clear what you want from the outset is not selfish, you are looking after your own wellbeing, and this will help you (and everyone else!) enjoy the season much more.
Start by thinking what is important to you and your immediate family (children/partner).
Examples of boundaries you can set:
- “We will leave x function at x time”
- Ask for help. For example, cooking the dinner or cleaning up when everyone leaves. You do not have to do everything yourself.
- Say no to events that are not important to you or you do not have time for. Preserve your energy for the more important things.
- For those who try to engage in difficult conversations, you could have an answer prepared “I’d prefer not to talk about this today, let’s enjoy each other’s company”
Be clear with others from the outset. You get to enjoy yourself more this way.
#4 Mindset
Avoid focusing on weight loss during the holidays. If your party outfit doesn’t fit, consider treating yourself to something new.
Personally, I don’t recommend the use of scales to track your weight and wellbeing. But I am also very aware that some of you use the scales religiously. The key here is to consider what will be acceptable to you come January? That you’ve maintained? Gained 4lbs? What is realistic for you? This will help stop that **guilt-binge cycle come January.
People who are successful in the longer term, are those which are able to get this right. You cannot be in a weight loss mindset all of the time and is in fact something we work to change in our one-to-one coaching sessions.
**The guilt-binge cycle – You know the one, where you follow whichever fad diet is in fashion. Or severely restrict calories for 2 weeks and then throw the towel in because you can’t take any more. So, you eat all the food in the house, planning to start again on Monday. But you then feel so shit about yourself you are trapped in a cycle of restriction and binge, feeling like there must be something wrong with you. I can hand on heart tell you it doesn’t need to be this way.
#5 Eat nourishing food
There is an abundance of food around at this time of year. Tubs of sweets, all day grazing on buffets and of course the big day itself. Be mindful about what you choose, but if you want something, you should absolutely eat it!
Plan in advance a couple of nourishing, comforting meals, so you have the ingredients in the fridge. Or batch cook ahead of time, so you have meals in the freezer. Something like a flavoursome curry or stew is great for this. You can pack in lots of vegetables and use up some leftovers at the same time.
This will help you keep your blood sugar balanced which is key to managing many menopausal symptoms and helping you sleep.
#6 Consider HRT
For many women, Hormone Replacement Therapy (HRT) can be an effective way to manage menopause symptoms. It’s especially relevant if you’re experiencing severe symptoms that significantly impact your daily life. HRT can help with mood swings, hot flushes, and sleep issues. Consult with your healthcare provider to discuss if HRT is a suitable option for you, considering your personal health history and preferences.
With a bit of planning and self-care, you can enjoy the festive season. Remember, Christmas is about spending time with loved ones and creating memories. If you want to discuss more ways to manage menopause symptoms and feel like your old self in 2024, feel free to reach out via the button below.
Wishing you a joyful and symptom-free Christmas!