December is typically a time where normal routine is abandoned in favour of social gatherings, late nights and overindulgence. When you’re consuming more, sleeping less, navigating last minute shopping, present wrapping, and spending more time at home with the family… it can be a lot.
When dealing with menopausal symptoms, this time of year can feel especially overwhelming. The lack of routine can heighten your stress levels and make your symptoms worse.
Here are some top tips to help you get the most out of the festive season without it taking a toll on your wellbeing.
Eating well
It’s almost impossible not to overindulge at this time of year. For so many of us, the festive season is all about the food. On Christmas Day we consume on average 6,000 calories – three times the recommended daily amount.
Too much sugar and rich food can lead to an increase in menopausal symptoms and general fatigue and low mood.
Nigel Denby (Dietitian and Nutritionist for The Menopause Hub) recommends starting the day with your normal breakfast rather than loading up with pastries and sugar. That’s a great way to start you off on the right track and cut back on needless sugar intake – plenty of time for that for later in the day.
When planning your Christmas shopping list, try and stick to what you need and only buy that. Most of us panic buy way more food and snacks than we actually need, and then we end up eating more than we want to because it’s there. Think about what you’ll really need on the day.
But crucially, Nigel recommends deciding in advance what you’re going to eat and owning it. One or two days of overindulgence is fine – it is the season after all, so don’t give yourself a hard time about what you do eat. But sticking to those one or two days, rather than a whole month of indulgence will help you feel better in the long run.
Mindful drinking
Many women become more sensitive to alcohol in menopause. As we get older, our bodies find it harder to process alcohol which is why you may have noticed a decrease in tolerance. Alcohol can also exacerbate menopausal symptoms – such as anxiety and sleep issues, as well as hot flushes and headaches.
This is not to say you must avoid alcohol over the season. But if you do drink, staying hydrated with lots of water and drinking mindfully can make a huge difference.
There are so many lovely non-alcoholic options on the market that are worth exploring. If you are splashing out, options such as Three Spirit look and taste like grown up drinks and make great cocktails. There are also plenty of alcohol-free beers, wines and spirits available – many of which with budget-friendly prices. Or you can make your own. So much of feeling part of the festivities is just about having something to cheers friends and family with – it doesn’t have to be boozy.
Exercise snacking
This time of year can involve a lot of sitting around watching TV, playing board games, or just trying to digest all the extra food consumed.
Davina Mehta MBE, personal trainer, menopause coach and author of The Feel Good Fix recommends ‘exercise snacking’ and has a range of bite size short routines to help get some movement into your day over the festive break.
Taking a walk on Christmas Day can also be a great way to boost your energy, keep you away from the snacks and help you gain a bit of headspace from all the chaos.
Maintaining good habits
When your social calendar is busier than usual, it’s easy to abandon your usual routine and good habits – such as exercise, healthy eating and self-care. This can lead to an increase in stress and have a negative impact on your general wellbeing.
Try and carve out time to maintain the things that help keep you calm and regulated. Whether that’s a trip to the gym, a walk with friends or time for a bit of self-care; keeping up with your routine can help you feel on top of things.
Win a NEOM Perfect Night gift set
Leading menopause provider, Menopause Friendly, are offering the chance to win one of three NEOM Perfect Night gift sets worth over £100.
Simply head to their page and answer four out of five menopause questions correctly to be in with a chance of winning.
Entries close on 10 December at 5pm.
Join our festive meet up
Join our festive menopause meet up on 11 December, where we’ll be discussing this topic over mince pies and hot drinks.
For further resources and support around menopause, visit our menopause web page.
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