It’s one week until Christmas! If you’re like me you’re running around like a mad woman trying to get everything done with the little time left until Santa comes rolling into town. Operating at this vibration is not fun, but it can be even more grueling if you have to factor in menopause and ever-changing hormones.

Last holiday season I was probably the most hormonal I’ve ever been. It was around early December when my uterine ablation failed and I was struggling to get myself off the bathroom floor. Additionally, my father-in-law passed away and we moved into our new home three days before Christmas. To say that it was in hormonal hell is an understatement. It wasn’t an easy time, but I plowed through and was able to enjoy the last days of 2022. There were some strategies and daily practices I implemented to help me find the joy in the season, despite the daily fight with my body. If you’re a woman presently trying to cope with hormones, hot flashes and menopause, I hope my story and strategy can bring you some relief and allow you to fully enjoy and embrace the holiday festivities on your calendar.

1. Give yourself permission to scale back, spread out or decline holiday celebrations and togetherness. The holiday hustle is real and it can be a tremendous disruption when you’re trying to manage the stress and frustration associated with changing hormones and hot flashes. Just because every other season was filled to the brim with activities doesn’t mean this year or next year or the following year have to be. Listen to your body and put yourself first. If you can do this then you will be able to embrace the special moments this year brings, even if they’re fewer than years past.

2. Stay hydrated. I’ve touched on hydration in previous posts (Combatting Dry Skin in the Winter Months) because it is the easiest, cheapest and least complicated method to taking care of ourselves. Dehydration can exacerbate symptoms, so make it a priority to drink plenty of water throughout the day. If you’re not already practicing this, try and carry a reusable water bottle with you and moderate your caffeine and alcohol intake, as they can contribute to dehydration. I know this can be hard during the holidays with all the parties taking place, so if you do indulge in too much wine or cappuccino’s then drink more water and perhaps add some electrolytes to it as well. (My favorite water tumbler is this Maxbase 40 oz. container with a handle and straw and I love the Her electrolytes powder from Root’d that’s specifically for women.)

3. Dress in layers: I tend to run cold most o the time so dressing in layers is commonplace for me in the colder months. When you have raging hormones dressing in layers helps regulate your body temperature. Opt for breathable fabrics such as cotton and linen, and consider keeping a small fan or handheld fan in your bag for quick relief during hot flashes. Being prepared for temperature fluctuations can help you stay comfortable and confident during holiday gatherings. Check out our Winter Edit for items to help you stay cool or warm, but definitely not hot!

4. Implement stress-reducing activities: Why wait until the new year to jump on the fitness and self-care train. This is something as women we should be doing for ourselves all year round. My advice is, set reasonable expectations and don’t overdo it. Approach mindfulness and wellness in increments that work with your schedule and abilities. Stress can exacerbate menopausal symptoms, so incorporating stress-reducing techniques into your daily routine is essential. Consider practices such as deep breathing, meditation, yoga, or mindfulness exercises to help calm your mind and body. Find what works best for you and make it a consistent part of your routine.

5. Share how you’re feeling and seek support from loved ones. Going through “the change” or any other hormonal imbalance can be daunting, depressing and mind-boggling. For me, I didn’t want to be a burden or feel like I was complaining all of the time, so initially I tried to battle the hormonal demons in silence and on my own. It wasn’t until I finally started talking about how I was feeling with my husband and close friends that I started to feel that there might be light at the end of the tunnel and relief knowing that I was no longer going through this life-altering time all alone. I encourage you to communicate with your loved ones about what you're going through. Seeking support from friends and family can make a significant difference in how you navigate menopausal symptoms during the holidays. Share your experiences, and let them know how they can support you in creating a more comfortable environment.

6. Choose menopause-friendly foods. I am by no means a nutritionist and if you’ve listened to the podcast episode when Penny interviews me, you know my approach to eating is, everything in moderation. I pretty much eat most foods, but it wasn’t until meeting with my OBGYN that I learned certain foods can either trigger or alleviate menopausal symptoms. When I was in the depths of hormonal despair my doctor encouraged me to adopt a diet with even more vitamins and minerals than I was used to eating on a daily basis. This included more fruits, vegetables, whole grains, lean proteins and even soy.

7. Consider hormone replacement therapy (HRT). Deciding whether to do HRT or not, is a very personal journey and unique to every woman who considers this healthcare therapy. For me, it has transformed my life. I have more energy, I’ve lost the weight I gained during perimenopause, and I’m sleeping better. I also haven’t had one hot flash or other prominent menopause symptoms. My doctor put me on Estradiol patches and they work wonders for me. If HRT is something you’re considering I urge you to discuss the risks and benefits with your healthcare provider. Some over the counter options for managing hormones that I’ve heard from my girlfriends are helpful include Estroven, Hermones, MenoGlow, NovaMD Vitex Berry and Estrovera.

I hope this read was helpful to you and and will enable you to tackle your holiday hormone changes with ease and comfort. Empower yourself to embrace the holiday season with confidence and joy. With a mindful approach, you can navigate this special time of year with a focus on your well-being and the enjoyment of cherished moments with loved ones.

Happy holidays!

~Maya