The holidays are a special time of the year, but this season may be more difficult to navigate when the additional stresses and anxieties of decorating, shopping, hosting, traveling, and attending get-togethers can trigger disruptive hot flashes, mood swings, and other common menopause symptoms.
It may come as no surprise, but studies have shown that stress can worsen menopause symptoms.1
Coping with menopause, and its diverse set of symptoms during this busy time of year can be frustrating, so let’s take a look at a few effective ways you can try to manage your menopause during the holidays.
Managing Menopause During the Holidays
The stresses and anxieties of the holiday season can upset your usual balance and daily routine, sparking or aggravating certain menopause symptoms. While you want to enjoy the holiday season with family and friends, you may be finding that menopause symptoms are starting to disrupt your pleasant holiday experience. Fortunately, you can try to incorporate a few specific lifestyle adjustments or techniques to help reduce the chances that symptoms will emerge; these techniques may also help to address any symptoms that do arise. Consider exploring these eight tips to help you manage menopause during the holidays.
1. Maintain a Healthy Diet
Eating wisely can be a challenge during the holiday season because of all the tempting foods and treats available. So, while it may be tempting to indulge in a hardy helping of holiday cookies and cakes, it’s important to not forget that there is a positive correlation between consuming a low-fat, plant-based diet and health benefits in menopausal women.2 Doing your best to stick to your current diet, or simply being more mindful about what you’re eating, can potentially help you maintain a healthy balance, and avoid some of your symptoms during the holidays.
This doesn’t mean that you must completely abstain from your favorite seasonal foods but try to pay attention to the frequency and portion size of your dietary “cheats.” It’s also important to remember that certain foods can also exacerbate symptoms like hot flashes, so you may want to consider avoiding things like caffeine, chocolate, sugary snacks, and spicy foods – or at the very least, limiting them.3
2. Limit Alcohol Consumption
Studies have shown that alcohol can disrupt the body’s ability to regulate its internal temperature – which can contribute to symptoms such as menopausal hot flashes.4 Having one alcoholic beverage during a celebration likely won’t cause a problem for everyone (although this has been reported by some women) but if you start experiencing hot flashes or other menopause symptoms – such as disrupted sleep,5 consider abstaining from alcohol, or again, limiting your intake. Remember, something as simple as drinking a glass of cold water can help when you experience a hot flash, so be sure to consider the positives and negatives of excess alcohol consumption before diving in.
3. Keep Exercising
A jam-packed holiday schedule can lead you to pause your normal exercise routine. But don’t let time demands prevent you from exercising. Physical activity has been shown to help reduce stress, boost energy levels, and improve sleep,6 – all great benefits that can be particularly helpful during the stressful holiday season.
If you experience sleep disruptions or other menopause symptoms, such as mood swings, carving out some time to take a yoga class, go for a walk, or engage in other physical activities during the holidays can potentially help you cope more effectively.
4. Prioritize Getting Enough Quality Sleep
It’s no secret that hormonal changes during menopause can disrupt your sleep.7 The demands and added stress of the holidays can make it even more difficult to get a good night’s sleep – potentially contributing to symptoms like night sweats, or simply just making it more difficult to quiet your busy mind as you lay down for the evening.
Avoiding or limiting alcohol and caffeine, maintaining your normal bedtime routine, and keeping your bedroom at a comfortable temperature at night are several effective ways to prevent the holiday hustle from interfering with your sleep patterns.8
5. Soak Up Some Rays
Winter’s shorter days and chillier temperatures may reduce the time that you spend outside, but you may want to consider heading outdoors into the sunshine more often. Studies have shown that just five to 30 minutes of sun exposure a day can be beneficial for maintaining bone health, boosting your mood and supporting your immune system;9 this is because your skin absorbs UVB radiation from the sun and converts it into Vitamin D in the body.10 If you’re not getting enough sun exposure, or can’t, another option is to consider Vitamin D dietary supplements. As with any supplement, be sure to speak with your healthcare provider before use, just as a precaution.
6. Take a Deep Breath
When you feel stressed out during the holidays, do your best to stop and take several deep breaths. Incorporating certain breathing techniques into your daily routine can help you lower your stress levels and regain focus.11 You could also look into trying meditation exercises or mindfulness to help ease your stress levels, as well.
7. Ask for Help with Tasks
If you start to feel overwhelmed by all the items on your holiday to-do list, don’t be reluctant to ask others for help. Enlist the assistance of your partner, family members, and friends to lighten your load by taking on the responsibility for some of the shopping, cooking, cleaning, decorating, and other seasonal or everyday tasks.
This approach can help reduce your stress and anxiety, enabling you to focus on a shorter task list. And remember, less stress can potentially reduce the risk of triggering certain menopause symptoms – it can also allow you to devote more time to self-care.
8. Set Aside Time for Self-Care
With all of the holiday fun and festivities — and the added responsibilities, stresses, and time pressures — it’s easy to overlook taking care of yourself. Do your best to schedule time throughout the holidays to relax, whether that means watching a movie with your partner, reading a book, taking a walk, enjoying a massage, or having a low-key meet-up with a friend or family member. Enjoying quiet moments or even small-scale social engagements can help to reduce stress and better manage your menopause.
Have a Happier Holiday Season
The demands and stresses of the holiday season may trigger or aggravate some of your menopause symptoms. Trying out several of the proactive measures discussed above may help you cope with anxiety during the holidays and more effectively manage your menopause. Avoiding or mitigating menopause symptoms will make it easier for you to focus on enjoying the season and spending time with family and friends.
Resources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7840006/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8308420/
- https://www.nia.nih.gov/health/menopause/hot-flashes-what-can-i-do/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6676683/
- https://www.healthline.com/health/menopause/alcohol#alcohol-and-the-symptoms-of-menopause
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722698/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6718648/
- https://www.nia.nih.gov/health/menopause/sleep-problems-and-menopause-what-can-i-do
- https://www.healthline.com/health/food-nutrition/benefits-vitamin-d#may-fight-disease
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8299926/
- https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/
