Expert tips for managing menopause over Christmas time by Kathy Abernethy, immediate past Chair of the British Menopause Society.
Identify your trigger points
It might be a particular family member or a tradition you’d rather avoid, but we all have those things that just ‘set us off’. Be honest with yourself about your triggers – if you dislike a certain part of the holidays, try to take a smaller role or just give it a miss. Ask a trusted friend or family member to help you deflect any questions.
Watch your temperature
Meeting lots of people over the holidays often leads to closer contact, warmer rooms and higher stress levels. This can be bad news for those with their own disrupted thermo-regulation and can cause an increase in hot flushes. Pack a cooling spritz spray in your bag and have your own bottle of iced water in the fridge at all times – both can really help.
Write a to-do list (and share it too)
Having every gift wrapped, dish cooked and bed made for the holidays can hard enough without brain fog. Take the pressure off yourself by writing a list and allocating jobs to family and guests – that way, it’s not just your responsibility.
Take care with alcohol
Alcohol, especially red wine, may worsen flushes, exacerbate low mood and affect your sleep, which won’t help your stress levels. It can be easy to end up drinking more than you meant to, so try alternating your drinks with non-alcoholic choices, or making sure you have mixers available to dilute alcoholic drinks.
Eat wisely
Christmas and other celebrations are a great time to join with others and indulge yourself. Be aware that while processed party foods feel like a treat, they are rich in salt and can make you retain water and feel bloated. But don’t be too hard on yourself – it’s only one day and you can get back to your usual routine after you celebrate.
Dress for the occasion
Look for clothes made of natural fibres like cotton, bamboo or merino, and layer up so you have the option to take off your jumper if you get too warm.
Make time for you
If you are continuously busy, your stress hormones will go into overdrive and only make menopausal symptoms worse. Whether it’s as simple as taking time out to have a warm bath or going for a walk, don’t forget to give yourself space to regroup and refresh.
Keep the house ventilated
Keep the house well ventilated to minimise your flushes and step outside for a moment and take some deep breaths when you need to. If you don’t want to explain why to visitors, use Covid as an excuse.