7 Menopause-Friendly Ways To Get Through The Holiday Season

7 Menopause-Friendly Ways To Get Through The Holiday Season

The holiday season is synonymous with festive times and summer sun, but it’s not always menopause-friendly.

Indeed, we wish it could be all fun and games however it’s often wildly busy and oh-so-stressful.

There’s work to organise – especially if we’re taking a well-deserved break. Then there’s decorating to do, presents to purchase, cards to send, gift wrapping to perform, and food to prepare.

The holiday season is synonymous with festive times and summer sun but it’s not always menopause-friendly.

As a result, you could find yourself eating, drinking and sleeping badly and juggling even more than usual.

True confessions? We know this scenario well.

Are You Feeling Tense & Irritable This Holiday Season?

Go easy on yourself. None of the above ingredients are menopause-friendly.

In fact, they can put us on the fast track to mood swings and irritability. Remember, in midlife, we cope less well with stress and the mood swings are real!

Interesting fact: The female-specific irritability rating scale reported that 70% of women in perimenopause list irritability as their primary mood complaint.

Journal of Psychiatry & Neuroscience
So, what’s a girl grappling with perimenopausal / menopausal symptoms to do?

Stand by. We’ve got you covered.

7 Menopause-Friendly Ways To Put Your Health & Happiness First


1. Start Self-Care Immediately.

Photo by Nathan Anderson on Unsplash

Put YOU at the top of your to-do list.

Block out a minimum of ONE TO THREE HOURS to do whatever is going to make you feel good.

That might be taking a walk or swimming with the kids. Catching up with close friends for a Christmas lunch out or floating around the pool.

Make this step non-negotiable. It’s not light and fluffy woo, it’s mental health nurturing.

When your self-care cup is full, you become more “present” and better able to avoid unpredictable outbursts.

What’s more, your friends and family will love you for it.

2. Move Your Body

Exercise acts like a “chill pill” so it’s very menopause and mental health-friendly.

Moreover, science has spoken. It consistently shows that regular exercise improves mood.

You see, the body releases neurotransmitters like endorphins, serotonin and dopamine when we move.

Often called feel-good hormones, they have the ability to suppress adrenalin and cortisol. Also known as the stress hormones we go into stress and anxiety mode when cortisol and adrenalin are triggered.

However, moving for 20-30 minutes will bring them back down to more manageable levels. Consequently, you’ll be able to keep your cool

So if you feel yourself losing the plot try taking a walk around the block for one or two laps. Or, if you’ve got a punching bag give it a few wallops. You could also try putting on some music and having a boogie.

Tip: Why not ask Santa for a Fitbit or SmartWatch if you haven’t already got one?

3. Employ The 90/10 or 80/20 Rule

It’s the season of cocktails, wine, chocolates and pavlova.

We get it!


It’s also berry, melon, salad and light meal season.

7-Menopause-Friendly-Ways-For-The Holiday-Season
Photo by Maddi Bazzocco on Unsplash

The truth is the first group of food/drinks will play havoc with your blood sugar, and your liver. Oftentimes, it may affect your cortisol and/or thyroid too.

To keep it simple:
  • One of the hallmarks of an unhappy liver is anger
  • Spiking blood sugar can trigger mood swings

Ultimately these things can trigger symptoms such as hot flushes, irritability, and energy crashes.

Of course, there’s a lot more to it but you can keep it uncomplicated by focusing on moderating those two things.

On the other hand, opting for natural, whole foods will make you feel good and even help ease unwanted signs of menopause. So choose the fruit, veg, lean proteins and healthy fats on offer.

Opting for natural, whole foods will make you feel good and even help ease unwanted signs of menopause.

The 80/20 or 90/10 Rule

One way to get through the temptations of the holiday season is to ensure you’re filling up on fresh, whole foods 80-90% of the time.

With the remaining, 10-20% allow yourself the odd ‘treat’.

Wiggle room ensures you won’t experience too much FOMO (fear of missing out).

Try this protein smoothie first thing to set you up for the day (and help keep blood sugar stable).

Click here for Strawberry & Vanilla Mojito Mocktail

Given the choice what would you choose? To feel happy and in control of your menopause symptoms? Or in hormonal chaos?

4. Drink To Your Health

Photo by Mae Mu on Unsplash

And we don’t mean oodles of cocktails, Champagne and wine.

We love them too, but we’re referring to icy water and refreshing mocktails.

The best choice if you want to manage symptoms of perimenopause / menopause well.

The good news is there are plenty of ways you can make them sing and zing!

And don’t forget the 80/20 rule (number 3 above).

You probably know our bodies are over 70% water. And we need it for things like breathing, digesting food, keeping regular and…. this is a big one for you and I…regulating our body temperature!

Plus, you’ll find if you’re experiencing night sweats or perspiring through regular hot flushes you’ll need more to keep hydrated.

A good rule of thumb? Try to go for 8-10 glasses a day.

Tip? The colour of your urine is a good indicator of how hydrated you are. If it’s not fairly clear and light coloured you need to drink more water.

Operation Hydration For The Holidays

  • Start each day with two glasses of water – try a full water bottle if you can manage it
  • Add fresh lemon juice to support for your liver – particularly when employing the 80/20 rule of wine
  • Keep a jug of iced water in the fridge – for entertaining, have plenty of these on hand
  • Try adding lemon, mint leaves, cinnamon sticks, fruit or veggies

Click here for Infused Water Recipes

  • You can eat your water too. High water content foods include strawberries, watermelon, cucumber and lettuce
  • Choose sparkling water – for a festive feeling serve it in a wine glass
  • Try mocktails (see above) or iced tea
  • Make a simple mojito with lime wedges, juice, mint leaves and sparkling water


5. Prioritise Feelings Of Calm & Sleep

It can be hard to control sleep disturbances and night sweats when the pressure’s on.

And added to that is when the summer heat dials up.

But there are some steps you can take to try and minimise them.

In essence, practising every step on this list will help exponentially.

And practising good sleep hygiene will help too.

Our gift to you is our FREE hygiene sheet which you can get here.

A few extra tips:
  • Try not to stay up drinking wine and watching Netflix
  • Or wrapping presents and eating chocolates

They’re all…and sorry about this…but perimenopause / menopause symptom triggers.

  • Meet Calm. If you haven’t found the Calm app yet, it’s a treat. It has beautiful meditations and practices to help you keep…well…calm. You’ll find rituals to quieten the mind. In addition, there are white noise recordings like raindrops. Practising daily acts as a preventative as well as first aid.

Grab our free Sleep Hygiene Sheet here. 

6. Be Open With Your Friends & Family

So this is Christmas

We hope you have fun

The near and dear one

The old and the young

– John Lennon

7-Menopause-Friendly-Ways-For-The Holiday-Season
Photo by krakenimages on Unsplash

We all have different scenarios during the holiday season.

Some of us have huge extended families. Others, more compact groups. We might be single. Widowed. Separated. Divorced. Have parents. Not have parents. Parent children. Not parent children. We might be grandparents. Or not. Spend the time with our friend posse or fur babies.

Wherever you are, if you’re struggling with menopause signs we encourage you to open up the conversation.

Talk to your significant other if you have one, particularly if they’re male.

And share with your sons and daughters if they’re old enough to understand.

Because one of the things that can be affected when you go through the changes of perimenopause / menopause and into post-menopause are your relationships. The key lies in understanding.

Hats Off Sir Rod

Rocker Rod Stewart’s wife Penny Lancaster has been open about her struggle with menopause on UK television. And seriously? We couldn’t love Rod more because he’s got in on the act now too.

He recently told the world that he believes men need to be educated after Penny struggled.

“I googled and googled and googled. I googled menopause so much when she was going through it. She was in a fragile situation. I just had to listen and learn and get ready for saucepans being thrown through the kitchen. It was frightening because this really wasn’t the person I married. We talked about it, which I think is the most important thing a couple can do, and she explained to me – through the tears, as Penny likes a cry – and talked it through, and that’s what couples do.”

7. Lean On Me Us

Yes indeed, it’s all fun and games. Until the to-do list gets too long. Or our perimenopause / menopause symptoms go through the roof.

Lean on us

Or, as is happening for many of us this year, when we can’t be with our loved ones. (Thanks COVID-19.)

Wherever you’re at, which may be wanting to run away and gulp down a glass of wine. Alternatively, you may be feeling some loneliness due to loss or pandemic gaps.

Then again, heck, you could be feeling superbly in control. (For which we salute you!)

We understand it all. 

We’ve found taking 40+ and/or 55+ plays a big role in how we manage our mood and anxiety.

And we added VitaminKiwi to our family because it helped our digestion so we wanted to share it.

It’s our mission to support you through your best perimenopause / menopause. And we also want you to adore the holidays.

So, what have you got planned for these holidays?

Do you have some other tips and tricks for making the most of them?

40+club for ageless goddesses

Come and share with us in our private Facebook Group The 40+ Club For Ageless Goddess.

Let’s open up the conversation around premenopause, perimenopause and post-menopause.

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This is the time when menstruation is well and truly over, the ovaries have stopped producing high levels of sex hormones and for many ladies, perimenopause symptoms subside.

Estrogen has protective qualities and the diminished levels mean organs such as your brain, heart and bones become more vulnerable. It’s also a key lubricant so your lips may become drier, your joints less supple and your vagina might be drier. In addition, your thyroid, digestion, insulin, cortisol and weight may alter.

At this juncture, a woman might experience an increase in the signs of reduced estrogen but she should have a decrease of perimenopause symptoms. That said, some women will experience symptoms like hot flushes for years or even the rest of their lives.


Peri = ‘near’

Most females begin to experience the symptoms of perimenopause in their mid-forties. Your progesterone levels decline from your mid-30s but it’s generally from around 40 that the rest of your sex hormones begin to follow suit. 

Perimenopause is a different experience for every woman and some women may barely notice it. The first indicators are usually changes to the monthly cycle. This means that for some ladies, this can be accompanied by things like sore breasts, mood swings, weight gain around the belly, and fatigue as time goes on.

For those with symptoms it can be a challenging time physically, mentally and emotionally.

Importantly, perimenopause lasts – on average – four to 10 years. The transition is usually a gradual process and many women enter perimenopause without realising.