Finding Balance, Not Perfection During the Festive Season

Written by: Victoria Biddick

• NZ Associate Registered Nutritionist (ARNutr)
• BAppSc (Human Nutrition), BAppSc (Food Science)

The whirlwind of Christmas celebrations has begun, and for many, this is a time of indulgence, social gatherings, and a packed schedule. It's easy to get swept up in the hustle and bustle of the season, neglecting balanced meals and the healthy habits we've maintained throughout the year. Adding the symptoms of perimenopause to the mix can leave us feeling frazzled, overwhelmed, and out of control. Many women feel pressured to ensure everything is perfect, from gifts to hosting events, but it doesn't have to be this way!

Finding balance during the festive season can be challenging, but it's achievable with a few mindful strategies. Our top tips for maintaining balance during the festivities include:

• 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 just nutrients and energy; it brings people together to celebrate, share, and connect. At this time of year, it's important to give ourselves permission to eat the foods we love and enjoy (1). When we allow ourselves to feel pleasure, not guilt, from the foods we enjoy, it can make us feel more satisfied too.

Tip 1: Don’t Skip Meals

Nourishing our bodies adequately during the festivities helps us stay in tune with our body's cues for hunger and fullness, rather than mindlessly eating to replenish our depleted state. Avoid skipping meals in anticipation of a big feast, as this can lead to overeating later. Instead, have balanced, nourishing meals throughout the day to keep your energy levels stable (1). If you have lots of events, aim to eat well where you can, such as having a healthy breakfast or a pre-event snack like hummus with vegetables, a boiled egg, or tuna on wholegrain crackers. A protein smoothie is a good option too, as it also takes care of hydration needs. Our Summer Fruit Refresher drink with Everee #3 is another great way to refuel and support your fibre, protein, and nutrient needs. Both options are perfect when you're on the go with limited time and can be made ahead of time.

Tip 2: Stay Active

If you can’t maintain your normal exercise schedule, try and incorporate some activity throughout your day. Snactivities are short, frequent bouts of physical activity scattered across the day. Instead of long exercise sessions, snactivities involve 2–5-minute bursts of moderate to vigorous physical activity such as burpees, sprints, or press-ups (2). A walk by yourself with a podcast/music or with a friend will help you find balance during this busy time. Incorporate physical activities into your holiday routine. Plan to get outside every day. This could be a family walk, going to the beach, or a park to throw a ball around. If the weather is good, some swimming, beach running, or joining the kids for some boogie boarding is a great way to keep active!

Something is Better than Nothing

Fitness routines can be the first thing to go out the window in the build-up to Christmas, but this is when we need them most! Staying active helps manage stress and keeps you feeling good (2). It’s easy to make excuses and give up when we don’t have time for our normal routine, but something is better than nothing when it comes to staying active. It could even be an opportunity to try some different activities or ways to work out.

Shift Your Focus from Perfection to Connection

Christmas can be an incredibly stressful time for many people. Instead of striving for perfection during the festivities, try shifting your focus to making meaningful social connections with friends, family, and colleagues. When we prioritise spending time with loved ones and creating memories and traditions, we can let go of unrealistic expectations and find more time for ourselves. After all, our families would prefer to spend quality time with us rather than have the perfect pavlova or turkey!

Tip 3: Take Mental Health Breaks

It's important to listen to your body and mind and give yourself permission to take breaks when needed. Taking some downtime during the festive season is essential for managing stress and maintaining your well-being. Exercise is a crucial component of stress management; activities such as a walk in nature, meditation, or yoga can help centre your mind and enable you to relax (2). Reading a book, listening to music or a podcast, or watching a favourite movie can also help you unwind.

Focusing on the present moment is a useful technique to bring your attention back to the immediate world around you. Instead of worrying about the past or the future, focus on the now, your thoughts, feelings, and surroundings. This means engaging fully in conversations with loved ones and allowing yourself to truly connect with them. Listen to what the other person is saying, observe their expressions, and respond thoughtfully. Doing this will enhance your relationships and keep you anchored in the present (3).

To help stay focused on the now, try removing distractions such as phone notifications and being mindful of your own and others' feelings, senses, and surroundings (3). Remember to be kind to yourself; it's okay to push back on some activities, events, and commitments. Setting boundaries is especially important during perimenopause for maintaining your well-being.

Tip 4: Moderate Alcohol Intake

Do you really need another glass of wine?

It's great to enjoy social events over the festive season, but it's also an opportunity to drink more alcohol than we normally would. If you choose to drink alcohol, remember to keep it within the recommended guideline of 10 standard drinks per week (2-4 per day). Sticking to these guidelines can help reduce long-term health risks such as cancer and heart disease. Heavy or binge drinking increases the risk of disease, even in people who don't usually drink much (4).

During perimenopause, your body's ability to process alcohol diminishes, and you may feel the effects more strongly. Don't be surprised if you experience hangover effects mid-event rather than the next day (5). Remember, there's no requirement to drink alcohol at social events, and it's perfectly okay to choose not to drink.

There are many ways to moderate your holiday drinking:

• Alternate Drinks: At social events, alternate alcoholic drinks with water, non-alcoholic, or low-alcohol alternatives to help reduce your overall intake.
• Plan Alcohol-Free Activities: Arrange some alcohol-free catchups with friends, such as going for a walk, meeting for coffee, or trying out a local park yoga session.
• Find Other Ways to Unwind: If you use alcohol to relax, try going for a walk, enjoying a cup of tea, or spending time in a relaxing setting like your garden or a local park (4).

By moderating your alcohol intake, you can enjoy the festive season while maintaining your health and well-being.

Tip 5: Prioritise Sleep

Burning the Candle at Both Ends

Getting good sleep during the festive season can be challenging with all the celebrations, excitement, and stress. If you're experiencing sleep disruptions due to perimenopause, the combined effects can leave you feeling exhausted. It's important to prioritise rest and self-care to ensure you can fully participate in and enjoy the festive season.

Quality sleep is crucial for overall health (6). Aim for 7-9 hours of sleep each night. A consistent sleep schedule and a good sleep environment can make a big difference. Limit alcohol and caffeine as both can disrupt sleep. If you find yourself feeling tired during the day, a short nap (20-30 minutes) can help recharge your energy without interfering with nighttime sleep (6).

We hope you can find balance over the festive season with our mindful strategies. Remember, it's okay if you stray a bit from your usual healthy habits. The New Year offers another chance to make positive changes and support your health and well-being!

 

References

1. Narins.,E (2023). Nutrition Tips for Mindful Eating During the Holidays. Everyday Health.
2. Henderson.,L (2022). How to Enjoy Christmas and Look after your Heart. Heart Foundation NZ.
3. Calm.com ( 2024). How to develop present moment awareness with mindfulness.
4. Alcohol.org.nz (2024). Effects on the Body.
5. Australasian Menopause Society (2020). What is menopause?
6. Stanley,N (2021). Sleep and Christmas.