The 12 Menopause Tips of Christmas
Christmas can be a very stressful time for women. Whether it's out of choice or obligation, I see most Christmas preparations falling to women trying to make the season magical. This extra responsibility is compunded with working, caring for family members, and domestic duties that most of us have. Needless to say, this stress can take it's toll on the best of us and really exacerbate our menopause symptoms.
Only the other day I was talking to my husband whilst verbalising my long, Christmas 'to do' list and he helpfully pointed out, "well Christmas is the season for good will to all men! Nobody said anything about women." He's not wrong! He thought this was hilarious.
During my menopause I have had periods where my symptoms have stabilised and other times when they have become much worse. Very recently, I have suffered with elevated anxiety and my brain fog has been terrible. My body and brain have felt on high alert and I have struggled to keep calm. I definitely think Christmas has been a contributing factor. This has led me to think about strategies that help me. I know I am not alone, so wanted to share some simple tips for navigating Christmas with some self-care and compassion.
1) Prioritise
As we get closer to the Christmas break you may be frantically trying to 'clear the decks' so you can relax over the holidays. This may feel like an impossible task and something else to beat yourself up about. Take a look at your list and decide what is the most important - what can wait? Prioritise your time and schedule the rest for 2025. It will be there when you return. We often see Christmas as a deadline, but very little happens until the middle of January.
2) Delegate
Many of us struggle to share the load at this time of year and it's important that we learn to do just that. Think about what you have on your plate and how you can allocate some tasks to members of your family. You don't have to do everything yourself.
3) Let Go of Control
Linked to delegation, many of us have a high need for control. We want everything to be perfect and if it's not, we are not happy. Ask yourself, "what's the worst that can happen? Does it matter?" When we get into control freak mode it's stressful and those around us do not experience us at our best.
4) Tune into your Body
Check in with yourself and see how you are feeling physically and psychologically. What symptoms do you have? Does the stress seem to be making them worse? What can you do to reduce your stress levels? Keep a record of your symptoms and be aware of any changes. Think about what would help and who you may need to speak to.
5) Invest in Rest
Most of us do not get enough sleep and it's very important for recovery and renewal. If we are sleep deprived it will impact how we feel and how effective we are in every aspect of our lives. Aim for a minimum of 7 hours each night and ensure you have a great conditions for good quality sleep. Remove screens from the bedroom and ensure the room temperature is cool. If you are suffering with broken sleep, take the opportunity to take naps whilst you have the chance.
6) Get Outside
On these cold dreary days it's easy to stay indoors and not move enough. Getting outside for a walk can be really energising and will help connect you to your surroundings. If you are feeling stressed, think about leaving all devices behind and tuning in to the sounds of nature or the streets around you. What do you hear? What do you see? What elements do you feel?
7) Maintain your Boundaries
Christmas is a time to spend time with family and that's wonderful, most of the time. If you have family relationships that are challenging then consider how much time you spend together over the holiday. How can you enjoy connecting, whilst maintaining healthy boundaries? How can you be supportive, whilst not taking full responsibility for everyone and everything?
8) Choose Your Company
Who in your life makes you feel energised, alive and positive? How can you find time over the festive season to spend time with them, so that you can both boost your emotional bank accounts? Having a good support network during menopause is vital and we need to invest in it, so that we don't feel isolated. Make this a priority.
9) Be a Fun Seeker
Christmas is for children, so it's the perfect time to unleash your inner child. What makes you howl laughing? What games do you love to play? What family traditions make you giggle? As adults life is serious but a little bit of fun is life affirming and health enhancing.
10) Be Drink Aware
Many of us become more alcohol sensitive when navigating menopause. Whether wine gives you hot flushes or cocktails affect your sleep, the outcomes are usually negative. Think about being more moderate with alcohol, having it earlier in the day with a meal or even swapping to lower alcohol versions. I know alcohol is a huge part of our culture but less is definitely more, if we want to feel well and keep our symptoms in check.
11) Invest in Nutrition
Christmas is a time of feasting and celebration. The food is a huge part of proceedings. If your family is anything like mine, the biege buffet usually makes an appearance at some point. I'm not hear to tell you not to indulge in the treats of the season but think about maintaining some moderation and balance. How can you enjoy a liitle bit of what you fancy, whilst still getting your five a day and eating some nutritionally rich foods? We now know that gut health significantly impacts our mood.
12) Keep Active
The best type of exercise is the one you enjoy and stick at. Making some time for regular exercise over the festive season will be a great investment. We know that one of the best ways to manage menopause symptoms is through diet and lifestyle. So whether you want to hit the gym, have a run, go for a wild swim, a brisk walk or do some yoga, your body and mind will thank you.
Look after yourself this festive season. Have a little bit of what you fancy and make sure to gift yourself some time to recharge.
I hope you find these practical tips useful. If you have any you would like to share let me know. Wishing you a healthy and Happy Christmas and a wonderful 2025!
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