Written by MJ Feeke, Nutritional Therapist
MJ is a BANT Registered Nutritionist, Nutritional Therapist, Health Coach, Chef, and Certified Breathwork Facilitator with over 25 years of experience in the food industry and over 20 years as a small business owner. She is dedicated to educating and empowering others through nutrition and wellness.
The holiday season is a time of joy, connection, and celebration, but for many women navigating perimenopause or menopause, it may also bring unique challenges. From managing stress and social obligations to coping with hormonal shifts amplified by festive indulgences, the holidays can feel like an uphill battle. The seasonal focus on rich foods and busy schedules can exacerbate discomfort and increase symptoms like hot flashes, mood swings, disrupted sleep, and migraines.
However, with a little preparation and some smart strategies, it’s possible to thrive through this season while prioritizing your well-being. Understanding how the holidays may impact menopause symptoms allows you to take proactive steps so you can fully embrace the festivities while feeling your best.
Stress and cortisol
The holidays often bring stress, which may elevate cortisol levels. This can exacerbate menopause symptoms such as hot flashes, sleep disturbances, and mood swings. Lifestyle and diet changes can help you manage your stress levels over the busy holiday season, helping to keep your body resilient. Avoid unhealthy ways of dealing with stress, such as using alcohol, comfort eating, or procrastinating. Take time for yourself during the holidays by engaging in hobbies you enjoy, such as reading, listening to music, arts and crafts, baking, or keeping a journal to reflect on your thoughts.
Alcohol and sugar
Holiday indulgences like alcohol and chocolates can worsen symptoms such as bloating, mood swings, and night sweats. When stressed, you may feel tempted to reach for a drink, but alcohol can disrupt sleep, increase tiredness, trigger hot flashes, heighten anxiety, and lower mood. Opt for less sugary drinks, alternate alcoholic beverages with glasses of water, or try a mocktail (preferably one that isn’t overly sweet). Keep chocolates and sweets out of sight rather than on display at home to prevent aimlessly eating an entire box while watching a movie. Remember, nothing needs to be entirely off-limits during the holidays, but enjoying these treats mindfully can help you avoid overindulging and worsening symptoms.
Social pressure
Find the balance and avoid FOMO (Fear of Missing Out). The season's social obligations can amplify feelings of inadequacy or irritability tied to hormonal changes. Many women may feel anxious in situations they didn’t previously. Enjoy some evenings out, but don’t feel bad about choosing to have a night in. You don’t have to attend everything you’re invited to. Think about the activities you will enjoy the most and prioritize them for your well-being.
Sleep challenges
Late-night events, travel, or stress can disrupt already fragile sleep patterns. Two factors that may affect your sleep during perimenopause are night flushes and increased brain activity, which make sleep lighter and lead to poorer sleep quality.
So, what can you do? Some of the best ways to improve sleep during this busy season include mindfulness and relaxation techniques, such as journaling or breathwork, as well as exercise. Taking time out for yourself can make all the difference in achieving a better night’s sleep. If you experience hot flushes, be sure to wear light pajamas and keep your bedroom at a comfortable, if not slightly cooler, temperature.
Navigating conversations
Women may face well-meaning but invasive questions or comments during family or social gatherings. These aren’t limited to topics like getting married, having babies, or choosing career paths. During peri/menopause years, when there may be physical or emotional changes, people may still feel the need to comment.
Keep these responses ready to use as needed!
Unsolicited advice: “You should try for your symptoms.”
Reply: “Thank you! I’ve been exploring what works best for me, it’s an interesting journey.”
Unsolicited comment: “You’re looking different; have you gained/lost weight?”
Reply: “I’m just embracing the changes that come with this chapter. It’s all part of the journey.”Or: “I’m focusing on my well-being and feeling great, thanks!”
Unsolicited question: “Why are you sweating so much? Are you feeling okay?”
Reply: “I’m perfectly fine, this is just my internal tropical vacation kicking in.”
Gut health and holiday meals
Hormonal changes during peri/menopause can disrupt gut health, leading to bloating, indigestion, or irregular bowel movements. Combine this with rich holiday meals, processed foods, and alcohol, and symptoms may worsen. Here are some of the best ways to maintain good gut health, especially through this stage of life.
Choose the right fiber
Focus on soluble fiber (found in oats, beans, and apples) to help regulate digestion and prevent bloating. Avoid overloading on insoluble fiber (like bran or raw vegetables) if you’re prone to gut sensitivity, as it can irritate the digestive tract. Introduce fiber-rich foods gradually to avoid discomfort, and pair them with plenty of water for best results. When possible, enjoy overnight oats for breakfast or a snack to ensure you’re getting the right fiber, and add steamed or roasted vegetables to your meals.
Include probiotic foods
Incorporate fermented foods like yogurt with live cultures, kefir, sauerkraut, kimchi, or miso into meals. If you’re new to probiotics, start with small portions and monitor how your body responds. Choose unsweetened varieties to avoid added sugars, which can disrupt gut balance. Adding a bit of yogurt to your overnight oats is a simple option, as is topping roasted vegetables with miso dressing.
Prebiotic foods
Prebiotic-rich foods like garlic, onions, leeks, asparagus, and bananas nourish beneficial gut bacteria. Incorporate these into your cooking, such as adding garlic and onions to soups or roasting asparagus as a side dish. Opt for ripe bananas, as they’re easier on the stomach and still provide prebiotic benefits.
Hydration is key
Start your morning with a glass of water, and then drink water consistently throughout the day to help fiber move smoothly through the digestive system and prevent constipation. Aim for 1.5 to 2 liters daily. Herbal teas, such as peppermint or ginger, can aid digestion and add variety to your fluid intake. Limit caffeine and alcohol, as they can dehydrate and irritate the gut if consumed in excess.
Include your 5 a day
Strive to eat a variety of colorful fruits and vegetables to support a diverse gut microbiome. Incorporate them into every meal, add berries to breakfast, leafy greens to lunch, and roasted veggies for dinner. Choose seasonal produce like citrus fruits, Brussels sprouts, and root vegetables, which are rich in fiber and nutrients.
Digestive support with spices and herbs
Incorporate gut-friendly spices and herbs into holiday dishes, such as ginger for reducing bloating, fennel for easing indigestion, or turmeric for its anti-inflammatory properties. These ingredients not only enhance flavors but also support digestion.
Mindful eating to support digestion
One of the most often overlooked aspects of digestion is eating slowly. Thinking about what you’re going to eat encourages the production of digestive enzymes needed to break down food. Taking time to savor each bite and chewing thoroughly will also reduce bloating and aid digestion. This allows you to listen to hunger and fullness cues during larger holiday meals and avoid overeating, which can stress the gut. Putting cutlery down between bites, sipping your drink, and engaging in conversation are all ways to slow down and eat more mindfully.
Exercise and movement
Busy schedules during the holidays can make it challenging to maintain regular exercise, yet staying active is crucial for managing menopause symptoms like mood swings, joint pain, and weight gain. Get outside in the cooler weather and enjoy activities you don’t always have time for. Try going for a walk after meals or doing short, home-based workouts. Get in some steps while window shopping, or put on some music and start dancing, move in any way you enjoy!
Self-reflection and new year planning
The transition into menopause often coincides with life changes, making the end of the year a natural time for reflection. Embrace this phase of life as an opportunity for personal growth and self-care, and set some empowering goals for the year ahead. Start journaling, look into something new to study, embrace slowing down, and prioritize your well-being in the coming year.
If you’re ready to prioritize your health this new year, book a free discovery call today to learn about 1:1 support or the right group online program to suit your needs.
MJ Feeke, Nutritional Therapist
MJ is a leader in the wellness world who understands the transformative power of positive nutrition and lifestyle medicine. As a busy working woman, mom, wife, and daughter, she deeply relates to the challenges of managing stress and life load, especially for midlife women. MJ is passionate about empowering individuals to reclaim their health and live their best lives.
