Or ‘how to have a merry Christmas without turning into an anxious, exhausted, hot mess’.
I’m going to keep this brief. You’re probably already managing menopause symptoms. And Christmas is round the corner. So, I’m guessing your time is precious and your patience thin. I’ve probably only got a few hundred words before you start yelling ‘get to the blooming point woman’ at your device.
Therefore, without further ado – I’ll get to the blooming point.
First things first. Christmas is meant to be a time of joy, love, and celebration. It also only lasts 2 days….max. It is not meant to make December the year’s most stressful month.
Keep that mantra front and centre of your mind – 2 days. Joy, love and celebration. Because stress = menopausal mayhem and you do not want a selection box of hot flushes, migraines and crippling anxiety for Christmas.
I get it. The combination of festive preparations, social events, and trying to create the perfect festive atmosphere can turn the most wonderful time of the year into a seriously stressful ordeal. But what if you just lower the bar in 2023? Crazy talk I know – but how about putting yourself first and focusing on a few non-negotiable wellness basics?
5 simple steps to managing menopause symptoms at Christmas
Nothing complicated that will take away your time from stressing over stuffing balls. Just 5 simple strategies for keeping those hormones as harmonised as possible over silly season. And for managing menopause symptoms through December and in 2024. Keep reading to find out how.
Make small pockets of non-negotiable self-care
Do WHATEVER it takes to keep your cortisol levels in check. Stress is a significant contributor to menopausal symptoms, so it’s crucial to keep cortisol levels down. Whether it’s 2-minute deep breathing exercises at traffic lights / on the bus / whilst making dinner, a relaxing bath, a 20-minute walk in nature, 10-minutes meditation, or ensuring you get plenty of sleep. You’ll find some instant trick for reducing stress in my blog ‘Vagus Nerve Stimulation: a Game-Changer for Menopause Symptoms’. Decide now what small acts of self-care you’re committing to each day – and stick to them.
Menopause symptom management starts at breakfast
A hormone-supportive diet is key to managing menopause symptoms. Starting your day with a high-protein breakfast can help stabilise blood sugar levels throughout the day (even if the wheels drop off a bit later!) – it’s like nutrition magic. Try options like eggs, smoked salmon, chickpea mash, cottage cheese on sour dough, breakfast burrito, or a nut and seed-based granola with Greek yogurt. I love porridge so I either add an egg or a tbsp of cottage cheese to up the protein (before throwing nuts, seeds and other goodies at it). Don’t knock it until you’ve tried it – it’s yummy. Again, preparation is key if you’re busy. So, get organised – boil some eggs and have them in the fridge. Prep the porridge the night before, have sourdough sliced and in the freezer. Whatever it takes to make a high protein breakfast a no-brainer.
And if you want to know exactly why protein is so important in midlife you can read all about it in my blog ‘How Important is Protein for Midlife Women’.
Always have sweet treats with a meal
Blood sugar highs and lows can trigger hormone mayhem. So, indulge in sweet treats with a meal rather than on an empty stomach. The protein and fat from the other foods will help slow the release of carbohydrate into the blood stream. If there are sweet snacks being passed around, try to add a few nuts to the mix – it can make the world of difference.
Keep moving – outside and preferably in nature
Physical activity is a natural stress reliever and mood booster. Simple as that. Even just 20 minutes of movement can make a significant difference in managing menopause symptoms. Prioritise outdoor activities to reap the additional benefits of fresh air and natural surroundings. Better yet – turn a quick walk into a mindful moment. Focus first on your breath and then on everything you can see around you. If you repeat in your head what you see e.g. ‘green grass, orange leaves, blue sky, children playing’ etc it helps hold you in the moment and stop your mind wondering off to that extensive to-do list.
Managing menopause symptoms: the biggy
Look, it’s usually the elephant in the room but it needs addressing. Many midlife women report increased sensitivity to caffeine and alcohol during menopause. I’m not saying don’t partake. I’m saying listen to your body and weigh up the consequences. If that extra glass of wine is going to deliver a crushing migraine that ruins Christmas day then maybe it’s not worth it. Stay hydrated, mix in some lower-alcohol or caffeine-free alternatives, and avoid both on an empty stomach. Being mindful of your consumption can help significantly with managing menopause symptoms and ensuring a more comfortable holiday season.
As I said at the beginning (because it’s worth repeating). Christmas only lasts two days, and the essence is peace, love, and goodwill – not an overwhelming need for perfection that half the family won’t notice anyway. So, this year pare back, delegate tasks, and focus on what really matters. Don’t tell yourself you can’t – of course you can. Now, off you go and write down those non-negotiable self-care activities and go for a bath.
If anyone asks – I told you you have to xx
I’d love to hear what tips and tricks you have up your sleeve for helping manage menopausal symptoms. So let me know in the comments what has helped you, or what you’re still struggling with.
If you need a little extra support managing specific symptoms and you’d like an expert’s opinion on how your current diet and lifestyle are helping or hindering you – I’d love to help. My menopause nutrition review includes:
- Comprehensive research-based information regarding the most important foods and nutrients for supporting health, and preventing chronic disease, during the menopause transition and beyond.
- Practical lifestyle suggestions to support your diet.
- Personalised recommendations to optimise your diet and lifestyle. (Based on completion of a detailed 3-day food and lifestyle diary, plus preliminary questionnaire)
If you like what you’ve read and would like more practical information and tips on nutrition, lifestyle and mindset for midlife women then give me a follow at motherflushingmidlife at the social links below. And of course, feel free to share!
