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For most, the Christmas season is a time of joy, celebration and togetherness. But for many women, in addition to the usual hustle and bustle, there is symptoms of perimenopause and menopause can lead to greater challenges.
The hormonal fluctuations that occur during these years can intensify stress, disrupt sleep and cause mood swings as holiday demands pile up. However, with the right strategies, you can enjoy the season while prioritizing your well-being. Here’s how to get through it with grace and perseverance.
1. Prioritize self-care without guilt
The holidays often bring the pressure to live up to the expectations of others. This can lead to burnout in perimenopausal women. Make self-care a non-negotiable part of your routine. Whether it’s a daily 15-minute meditation, a brisk walk, or simply sitting quietly with a cup of herbal tea, small moments for yourself can help balance your mood and energy levels.
Tip: Maca root, sage, ginkgo biloba and ginseng are natural herbs that can help with the brain fog and mood that some women experience hormonal changes.
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2. Reevaluate traditions
Holiday traditions are beautiful, but they don’t have to be rigid. If certain rituals feel overwhelming, it’s okay to adjust or simplify them. For example, consider hosting a potluck instead of an elaborate dinner, or opt for online gift shopping instead of staying in crowded stores. Plus, it’s okay to say no sometimes. Allow yourself to respond when you don’t feel like it. 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 transfer responsibilities and lighten your load.
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. Try to exercise regularly even during the busy holidays.
Make self-care a non-negotiable part of your routine.
Tip: Make sports festive! Take a walk to see the Christmas lights, do some lunges while watching a Christmas movie classic, or dance to the seasonal tunes.
Make sports festive during the holidays! Take a walk to see the Christmas lights. (Kurt “CyberGuy” Knutsson)
4. Watch your diet
The holidays are synonymous with delicious food, but certain foods can make perimenopause symptoms worse, especially sugary treats, caffeine and alcohol, as these can trigger hot flashes, disrupt sleep and increase anxiety.
Perimenopause is a time when your body is going through numerous changes. Because of those changes, your body may need a little more of certain nutrients, especially 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: Consume nutrient-rich foods such as salmon, leafy greens, cow’s milk, tofu and other superfoods that support hormonal health. If you are hosting, include dishes that suit your dietary needs.
5. Prioritize sleep
Sleep disorders are common during perimenopause, and the holiday madness can make matters worse. Without good sleep, physically and mental health suffering. Maintain 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 late at night, as the blue light from phones, computers and television can disrupt the body’s natural sleep cycle. Make sure to turn off all electronics at least an hour before bedtime and consider reading a book. If you need extra help falling asleep, passion petal leaf, ashwagandha root, magnolia bark extract, and melatonin are natural herbs that can help.
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The holidays don’t have to be a time of stress and overwhelm. By prioritizing your health, setting boundaries, and relying on your support network, you can not only survive the holidays, but thrive.
Remember, the Christmas season and the holidays are about joy and connection – and that starts with taking care of yourself. Intrinsically, as women we want to do everything and support everyone else, but if we don’t take care of ourselves, we won’t be there for anyone else.
