Christmas Wreath Salad served on a round plate with red wine vinaigrette and utensils in the background

The year end holiday season can be a time of joy and festivity, but it can also bring its share of stress and challenges, especially for women going through menopause. Here are some tips to help you during the holiday season.

1.Let go of perfectionism

Things can get out of control when you are traveling or preparing for a family gathering. Have a sense of humor and let go of your idea of perfect holidays. Focus on the real reasons why you are getting together.

2.Prioritize sleep 

Maintaining a consistent sleep schedule is crucial when hormonal changes during the menopause transition can impact sleep hours and sleep quality. Sticking to your regular evening routine can help with your other symptoms like hot flashes, mood swings, weight gain, and brain fog. Read more about menopause symptoms Introduction to Menopause.

3.Get enough medication for your needs

Make sure you have an ample supply of your medications to avoid running out over the holidays. Plan ahead especially before your travel schedule.

4. Move your body

Try to incorporate mini exercises into your daily routine. It doesn’t have to be going to the gym for an hour. Move around the house and run outside in between your chores. Go on a walk with family or friends, instead of sitting down on the couch. 

5.Practice gratitude

When you are overwhelmed, take a break and think about several things that you are grateful for. Show appreciation for people who have supported you or helped you. 

6.Enjoy holiday treats in moderation

Enjoy holiday treats but try to limit trigger foods and alcohol. Foods high in refined carbs, spicy food, alcohol, and caffeine can affect your sleep, moods, and digestion, and worsen hot flashes. Don’t beat yourself up if you have overindulged. Enjoy your holidays without added stress and anxiety. See healthy holiday recipes for ideas and inspiration for the upcoming holiday season, if you want to prepare in advance.