Holiday stress? Learn how to relax during the holidays from a menopause specialist!

The festive season is just around the corner. The holidays are a time to spend time with loved ones, cook meals and enjoy each other's company. But let’s be honest. It can be the most wonderful time of year, but also the most stressful – especially when dealing with menopause. As a menopause specialist, I see many women who find the Christmas season particularly difficult. Poor sleep, stress, overstimulation and fatigue can make it hard to enjoy the celebrations. Is there a way to get through the holidays feeling happy and healthy? 

Overstimulation and stress during the holidays

For most of us, Christmas is synonymous with lots of social and family obligations, overstimulation and overindulging. It can be an overwhelming time, especially for women. With everything going on, it can be hard to fully embrace the Christmas spirit. These factors can make the holidays extra challenging: 

• Disrupted sleep. The holidays and sleep deprivation often go hand in hand. Late nights, heavy meals and increased alcohol consumption all work together to throw off your usual sleep pattern. Stress and anxiety during the holidays can also interfere with sleep. This can create a vicious cycle: not getting enough sleep makes you more irritable, drains your energy and makes you more sensitive to stress. 
• Pressure to meet social expectations. Whether it's cooking Christmas dinner, finding the ideal presents or hosting family gatherings, the pressure to meet expectations can create stress. 
• Holiday overstimulation. The holidays are a sensory whirlwind: crowded rooms, being in ‘active mode’ all the time, non-stop social interactions. Although Christmas can be fun, it can also be a nightmare, especially if you’re a sensitive person.  

How does stress affect menopausal symptoms?

As a menopause specialist, I look at the relationship between nutrition, exercise, sleep, stress management and menopausal health. How can making positive lifestyle changes help reduce your menopausal symptoms?  

Stress is often underestimated but can have a profound impact on our well-being. Women are often stuck in ‘active mode’ and don’t take enough time to relax and unwind. As a result, the body produces cortisol non-stop, which in turn can impact hormonal balance. Hormonal imbalances can lead to a variety of distressing menopausal symptoms.  

Read more: How stress affects your menopausal symptoms 

How to maintain balance during the holidays

Is there a way to reduce tension and stress during the holidays? Absolutely. The magic word is balance. It’s important to remember that the holidays are not about perfection. You need to make choices that help you maintain balance and energy. Here are some practical tips that can help: 

• Take deep breaths. Deep breathing calms the nervous system. Try the 4-7-8 breathing technique: breathe in through your nose for four counts, hold your breath for seven counts, and then exhale through your mouth for eight counts. Do this several times a day. 
• Set up an evening ritual. It can be challenging to stick to your normal evening routine during the holidays. You may need to be a bit more creative in finding ways to transition into the night. Have a cup of herbal tea when you get home at night (or after your visitors have left) or make time to read a book or magazine. Dim the lights and burn some candles to increase melatonin production. Melatonin is a hormone that your brain produces in response to darkness and is associated with a good night's sleep. Go for an evening walk. Walking is good for digestion and helps to unwind after a busy evening. 
• Avoid alcohol and sugar. Especially before going to sleep. Alcohol and sugar have a negative impact on sleep. Feeling peckish before bedtime? Then opt for a light and healthy snack, such as a small bowl of yoghurt or some nuts. Do you love alcohol or deep-fried snacks? There's nothing wrong with letting your hair down every once in a while. You can enjoy a drink or two or some nibbles with your nearest and dearest, as long as you make sure to get back on track the next day. 
• Delegate holiday tasks. Dare to let go. Ask family members or friends to help with the Christmas shopping or cleaning. Or make your Christmas party a potluck. Delegating to others is a good way to lighten the load. 
• Consider taking a magnesium supplement. Taking a magnesium supplement can help relax the body and improve sleep. Magnesium relaxes tight and tense muscles, regulates the stress hormone cortisol, and supports melatonin production. Make sure to buy the right kind of magnesium though, like Solgar Magnesium Citrate.  

Make time for ‘me’ time, even if it’s only a few minutes

The holidays can be a marathon of cooking, entertaining and shopping, making it harder to take time for yourself. Our best tip for surviving Christmas is: don’t forget to take time for yourself. No matter how busy your schedule is, take a moment every day to recharge. Be it reading, taking a walk, or doing a breathing exercise for a few minutes. 

Also, stop striving for perfection. Trying to be perfect is exhausting. Don’t beat yourself up if Christmas doesn't go the way you planned it. Instead, focus on enjoying this lovely season. It's the time spent together that counts. Because at the end of the day, what you'll remember are the moments of laughter – and the things that go pear shaped are often the funniest and most memorable moments. 

We wish you a merry and relaxed Christmas! 

Tips en advice