The advice below is general advice, for any specific tailored advice relevant to any health conditions please talk to your health professional.
The festive season has arrived, bringing a whirlwind of celebrations, indulgent treats, and endless to-do lists. While this time of year can be joyful, it often brings stress, disrupted routines, and pressure to make everything perfect. Add the symptoms of perimenopause or menopause into the mix, and it’s no surprise many women feel exhausted and overwhelmed.
The good news? You can survive and maybe even thrive through this time. With a few mindful strategies, you can protect your energy, support your body, and enjoy the season without sacrificing your well-being.
Our top tips for staying balanced during the festivities:
- Don’t skip meals – Nourish your body to keep energy and mood steady.
- Stay active – Even short walks can boost circulation and reduce stress.
- Take mental health breaks – Pause, breathe, and reset when things feel hectic.
- Moderate alcohol intake – Too much can worsen hot flushes and disrupt sleep.
- Prioritise sleep – Rest is your best ally for resilience and hormone balance.
The most important theme for protecting your well-being this season? Be kind to yourself.
Christmas can easily become overwhelming with endless expectations and the pressure to make everything perfect. Instead of chasing perfection, focus on what truly matters, meaningful connections with friends, family, and colleagues. When we prioritise creating memories and traditions over unrealistic standards, we create space for joy and self-care.
If menopause symptoms are making daily life more challenging, give yourself permission to simplify. Ask for help, delegate tasks, outsource meals, or skip hosting altogether. Remember, Christmas isn’t about doing it all, it’s about feeling present, supported, and at peace.
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 like our Gut Goodness Overnight Oats Recipe 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 Stress Support Smoothie and Blackcurrant & Beet Vitality Smoothie are great ways to refuel and support your fibre, protein, and nutrient needs. Both options are perfect when you're on the go and can be made ahead of time.
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 2: Stay Active
If you can’t maintain your normal exercise schedule, try and incorporate some activity throughout your day. Snactivites are short, frequent bouts of physical activity scattered across the day. Instead of long exercise sessions, snactivites 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.
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 an integral 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.
It's okay to push back on some activities, events, and commitments. Setting boundaries is especially important during peri-menopause for maintaining your well-being. Read more about stress and mental health in menopause here: How Stress and Mental Health Influence Your Journey.
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 (3). During peri-menopause, 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 (4). 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
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 key for overall health (5). 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 (5). Read How to Reclaim Restorative Sleep for further tips on sleep and menopause.
The festive season should be joyful, not overwhelming. By nourishing your body, staying active, taking breaks, moderating alcohol, and prioritising sleep, you can protect your well-being and enjoy the season.
Above all, be kind to yourself, let go of perfection, ask for help, and focus on what truly matters: connection and peace. This festive season, choose balance over burnout and presence over perfection.
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.
- Alcohol.org.nz (2024). Effects on the Body.
- Australasian Menopause Society (2020). What is menopause?
- Stanley, N. (2021). Sleep and Christmas.
