Navigating the Christmas season while managing menopause

THE CHRISTMAS season is a time of joy, family gatherings, food, and celebration; but for women experiencing menopause, it can also be a period of heightened stress, symptoms, and emotional overload.

Hot flashes, sleep disruptions, mood swings, and hormonal fluctuations don’t take a holiday break, and the added pressure of seasonal activities can make symptoms feel even more intense.

Still, with the right strategies, women can enjoy a peaceful, meaningful, and empowered Christmas season.

According to life coach Nicola Clarke, the Christmas season is supposed to feel magical, but for many women going through menopause it can feel like a juggling act. However, she said you can enjoy the season without sacrificing your well-being.

“You do not have to push through, pretend, or pay for weeks afterwards. With a few intentional shifts, you can feel more in control, more grounded, and more connected to what matters,” Clarke said.

WHY DO THE HOLIDAYS FEEL HARDER DURING MENOPAUSE?

• During menopause, your fluctuating hormones can make you more sensitive to:

• Sugar and alcohol (blood sugar spikes + hot flashes).

• Late nights (which disrupt already-fragile sleep).

• Stress and overstimulation (which trigger cortisol and anxiety).

• Salty foods (which affect blood pressure and bloating).

• Your body is speaking to you, it is asking for support, not perfection.

WAYS TO NAVIGATE THE SEASON WITH CONFIDENCE

Choose your drinks wisely

Alcohol can worsen hot flashes, elevate blood pressure, spike blood sugar, and increase anxiety. Instead of ‘no’, try:

• A glass of wine followed by sparkling water.

• Mocktails with herbs and citrus (still feel festive!).

• Setting a two-drink max before the night starts.

• A good rule: Match every drink with a glass of water.

Protect your sleep like it’s medicine

Sleep impacts your hormones more than anything else.

Make it a priority by:

• Leaving events earlier.

• Taking a warm shower before bed to calm your nervous system.

• Avoiding alcohol within two-three hours of sleep – lots of water.

• Keeping your room cool.

• Even one good night of sleep can change how you feel.

Move your body every day (it doesn’t need to be a workout)

Movement helps with blood pressure, blood sugar, anxiety, and hot flashes.

Try:

• A 20-minute walk in the morning and/or after meals.

• 10- to 15-minute movement breaks throughout the day.

• Stretching before bed.

• Light yoga or dancing to Christmas music.

• Small, consistent movement keeps your hormones steady.

• Movement is medicine, especially when your body is changing.

Set emotional boundaries

Menopause can heighten emotions, and the holidays can amplify family conflict, nostalgia, or loneliness. It is okay to:

• Excuse yourself from overwhelming conversations.

• Say no to draining events.

• Spend quiet moments alone when needed.

• Boundaries protect your joy, let no one guilt you out of them.

Make space for joy and meaning

Despite the challenges, this stage of life brings wisdom, confidence, and a deeper sense of self. Embrace the parts of Christmas that bring genuine joy.

Try:

• Creating new traditions that feel easier and more peaceful.

• Spending time with those who uplift you.

• Listening to music that relaxes or energises you.

• Choosing gifts and activities that bring joy instead of stress.

• Menopause is not the end of your joy — it’s an invitation to live differently, on your own terms.

Navigating the Christmas season while managing menopause does not have to feel overwhelming. With thoughtful choices, gentle self-care, and emotional boundaries, women can move through the holidays with comfort, confidence, and meaning.

Christmas is still yours to enjoy: beautifully, authentically, and in balance with your body.

keisha.hill@gleanerjm.com

SOURCE: Nicola Clarke – life coach, Menopause Mondays