The whirlwind of Christmas celebrations has begun, and for many this is a time of indulgence, social gatherings, and packed schedules. It’s easy to get swept up in the hustle and bustle of the season and let balanced meals and healthy habits slide. Add perimenopause symptoms into the mix and many women are left feeling frazzled, overwhelmed, and out of control.
Finding balance during the festive season can be challenging, but it is achievable with a few mindful strategies:
- Don’t skip meals
- Stay active
- Take mental health breaks
- Moderate alcohol intake
- Prioritise sleep
Give Yourself Permission to Indulge in Festive Treats
Overeating during the festive season is very normal and not something to stress about. Food is more than fuel — it brings people together to celebrate, share and connect. Giving yourself permission to enjoy the foods you love, without guilt, can actually help you feel more satisfied.
Tip 1: Don’t Skip Meals
Nourishing your body consistently helps you stay in tune with hunger and fullness cues, rather than arriving at events depleted and overeating. Avoid skipping meals in anticipation of a big feast. Instead, aim for balanced meals throughout the day to keep energy levels stable.
If your schedule is busy, focus on eating well where you can — a nourishing breakfast or a simple snack like hummus with vegetables, a boiled egg, tuna on wholegrain crackers, or a protein smoothie. Our Summer Fruit Refresher is another easy, make-ahead option to support hydration, fibre and protein needs.
Tip 2: Stay Active
If your usual exercise routine doesn’t fit over the holidays, look for opportunities to move throughout the day. “Snactivities” — short bursts of movement like walking, stairs, stretching or bodyweight exercises — can be just as effective when time is limited.
Aim to get outside daily if you can. A walk with a friend, time at the beach, swimming, or playing with the kids all count. Movement during the festive season supports both physical and mental wellbeing.
Something Is Better Than Nothing
Exercise routines are often the first thing to go during the festive season, but this is when they can be most supportive. Staying active helps manage stress and maintain energy. Even a small amount of movement is far better than none at all — and this can be a great time to try something new.
Shift Your Focus from Perfection to Connection
Christmas can be stressful, especially when expectations are high. Rather than striving for perfection, shift your focus to connection. Time spent with friends and family, creating memories and traditions, is far more valuable than the perfect menu or table setting.
Tip 3: Take Mental Health Breaks
Listening to your body and mind and giving yourself permission to rest is essential during the festive season. Activities such as walking in nature, yoga, meditation, reading, or listening to music can help reduce stress and restore balance.
Practising presence can also be powerful. Focus on the moment you are in — the people around you, the conversation, the atmosphere. Reducing distractions such as phone notifications and setting boundaries around commitments can make a meaningful difference, especially during perimenopause.
Tip 4: Moderate Alcohol Intake
Do you really need another glass of wine?
The festive season often comes with increased alcohol intake. If you choose to drink, aim to stay within recommended guidelines. During perimenopause, alcohol can affect you more quickly and disrupt sleep, mood, and energy.
Ways to moderate alcohol over the holidays include:
- Alternate drinks: swap alcoholic drinks with water or non-alcoholic options.
- Plan alcohol-free catchups: walks, coffee dates or yoga sessions.
- Find other ways to unwind: movement, time outdoors, or quiet moments at home.
Tip 5: Prioritise Sleep
Sleep can be harder to protect during the festive season, particularly if perimenopause symptoms are already disrupting rest. Prioritising sleep helps you feel more resilient, energised and able to enjoy celebrations.
Aim for 7–9 hours of sleep where possible. Keep a consistent routine, limit caffeine and alcohol, and create a calming sleep environment. Short daytime naps (20–30 minutes) can help recharge energy without interfering with nighttime sleep.
Remember, it’s okay if your usual routines aren’t perfect over the holidays. Balance, not perfection, is the goal — and the New Year always offers a fresh opportunity to reset.
References
- Narins, E. (2023). Nutrition Tips for Mindful Eating During the Holidays. Everyday Health.
- Henderson, L. (2022). How to Enjoy Christmas and Look After Your Heart. Heart Foundation NZ.
- Calm.com (2024). How to Develop Present Moment Awareness with Mindfulness.
- Alcohol.org.nz (2024). Effects on the Body.
- Australasian Menopause Society (2020). What is Menopause?
- Stanley, N. (2021). Sleep and Christmas.
