‘Tis the season for family, food and festivities. If you’re in perimenopause or menopause, those three things can bring stress and exacerbate menopause symptoms, in addition to, hopefully, some joy. Additionally, travel, disrupted routines and complex family dynamics are often part of the holiday package, which can be challenging to manage even without hormonal fluctuations.
Your best bet to not let troublesome menopause symptoms, such as sleep issues, moodiness, fatigue and hot flashes, affect your holiday cheer is to plan ahead for managing these symptoms. The first step is to acknowledge that this season, and several seasons to come, may bring more challenges than previous holiday gatherings.
Here are some steps you can take that will help you get through the season.
How to Manage Menopause Symptoms During the Holidays
Watch your diet
Excess carbs, processed foods and rich, fatty meats are foods everyone should avoid or eat in moderation. However, it’s hard to get through the holidays without carb-laden, rich dishes such as cakes, cookies, potatoes, pies and meat.
These foods are especially problematic for menopausal women because, with their slower metabolism, these treats can lead to weight gain as well as fatigue. You can make your holiday healthier by swapping out ham or roast beef with salmon or chicken. Exchange cookies for fresh fruit and potatoes for leafy green vegetables.
Make sleep a priority
About 40 to 69 percent of women experience sleep disturbances throughout the menopausal transition. The stress of holiday planning, hosting guests or traveling can make it even harder to get a good night’s sleep. As a result, lack of sleep can make you more miserable than merry.
Practicing good sleep hygiene is essential for people who have trouble falling or staying asleep, and it’s even more important to follow it during the holidays. Good sleep hygiene tips include:
- Go to bed and wake up about the same time every day
- Keep your room cool and dark
- Stay off digital devices for at least an hour before bed
- Avoid caffeine in the afternoon and evening
Additionally, instead of staying up late wrapping presents, baking, cleaning or decorating, try to plan ahead this year, spacing your tasks out instead of cramming them in like a late-night study session.
Ask for help
Who says you have to do it all yourself? Do you have older kids? Ask them to put down their phones and help you clean the house, wrap presents or bake and decorate their favorite cookies. Or ask your partner, friends or family members to help out by taking on a task or two. You can also make your festive meal a potluck celebration.
By delegating tasks, you can spend time on what you enjoy about the holidays, whether that’s spending time with friends and family, taking a walk after a big meal or just ducking out for a run or a game of tennis. Taking care of yourself can help relieve sleep issues and reduce stress, and subsequently reduce menopause symptoms such as mood swings and anxiety.
Get some exercise
Speaking of walking, running or playing tennis, exercise is one of the best ways to help manage menopause symptoms. For one, exercise releases endorphins, which can reduce anxiety and stress and help you keep your cool when your uncle starts talking politics. Additionally, exercise can help regulate body temperature, minimize hot flashes and night sweats, and improve sleep quality.
So, don’t let a busy holiday schedule keep you from your regular class or game. It’s vital for your physical and mental health. Plus, it can help you maintain your weight. And, if exercise is not your jam, taking a walk with friends and family can be beneficial and enjoyable.
Limit alcohol
The stress of the holiday season or menopause symptoms, or both, may have you reaching for a glass or two of wine or eggnog to feel better. Unfortunately, too much alcohol can have the opposite effect. Additionally, excess alcohol can lead to excess weight.
While a nightcap may help you fall asleep, unfortunately, it doesn’t help you stay asleep. Alcohol can disrupt your sleep and, for some, trigger hot flashes. Then, in the morning, sadness or anxiety can ratchet up because of withdrawal or a poor night’s sleep. Your best bet is to limit or minimize alcoholic beverages and enjoy mocktails and water instead.
Stay on top of menopause treatments
If you’re experiencing problematic menopause symptoms such as those mentioned above, which include mood swings, hot flashes and night sweats, anxiety and sleep issues, various remedies can help you find relief. Whether your treatment includes hormones, botanicals, behavioral therapy or lifestyle management tips, don’t let the holidays derail your routine.
If you’re taking menopause hormone therapy, continue with your regimen. If it’s breathing exercises, diet, layered clothing, etc. – whatever your treatment routine, don’t waiver from it. If you find that you’re moodier than usual, experiencing hot flashes, or not getting enough sleep regularly, you should speak to a menopause specialist to find a treatment that will help you feel like yourself again.
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