Estimated Reading Time: 4.5 minutes

Embracing the 12 Days of Christmas: Navigating Perimenopause During the Festive Season

The festive season is a time of joy and celebration, but for many women navigating perimenopause symptoms, it can also bring unique challenges. Fluctuating hormones can lead to a rollercoaster of emotions and physical symptoms that make holiday festivities feel overwhelming.

Here are some tips to get you thinking about the small, impactful changes you can make at this stage of life to maintain balance, calmness and positivity. Pick one or two things that are easy for you to do, and that you can be consistent with.

Day 1: Practice Gratitude

Start your journey by cultivating a mindset of gratitude. Simple ways to do this could include:

Take a moment to write down three things you are thankful for at the end of each day.
Discussing what went well and what you’re thankful for over dinner with your family.

This simple practice can help shift your focus from stressors to positive aspects of your life, reducing anxiety and enhancing emotional stability during the often chaotic holiday season.

Day 2: Engage in Gentle Movement

Physical activity is a great way to manage perimenopause symptoms, but you may be feeling exhausted due to sleep issues and other changes in your body and mind.

A simple way to get started is to dedicate 10 minutes each day to gentle movement—this could be a calming yoga session, a leisurely walk in nature, or even dancing to your favourite holiday tunes. If you’re struggling to get started, find a friend to join you, and choose a time of day when you have the most energy.

Regular movement helps alleviate mood swings and fatigue, providing a natural boost to your well-being.

Day 3: Set Healthy Boundaries

The holiday season often comes with plenty of commitments and expectations. An easy way to get started with healthy boundaries is to spend 15 minutes at the start of each week looking at your schedule to identify one obligation you can decline.

Setting healthy boundaries protects your energy and also allows you to focus on self-care, which is essential for navigating the emotional ups and downs of perimenopause.

Day 4: Celebrate Small Wins

A great way to lift your mood and sense of self-confidence is to reflect on your achievements from the past year—big or small—and celebrate them!

You are so much more than your career, and your menopause! Whether it’s mastering a new skill or simply managing daily challenges, acknowledging your successes can boost self-esteem and combat feelings of inadequacy that may arise during perimenopause.

Day 5: Try Something New

Embrace the spirit of adventure by trying something new this holiday season.

Whether it’s experimenting with a new healthy recipe or joining a festive craft class, stepping outside your comfort zone can invigorate your mind and spirit, helping to counteract feelings of stagnation often associated with hormonal changes.

Day 6: Incorporate Mindfulness

Stand in front of the mirror and affirm something positive about yourself each day.

Mindfulness is a powerful, portable practice that anyone can use to create a calmer state.

Incorporate mindfulness into your daily routine by setting aside just five minutes for deep breathing or meditation. This practice can help ground you amidst the holiday hustle and reduce feelings of anxiety and irritability, making it easier to navigate the emotional rollercoaster of perimenopause.

Day 7: Affirm Your Worth

Stand in front of the mirror and affirm something positive about yourself each day. This could be recognising your strength, beauty, resilience - or just the fact that you got up to face the world!

Positive affirmations can counteract negative self-talk that may arise during perimenopause, boosting your self-love, self-compassion and confidence.

Day 8: Let Go of Perfectionism

Many women going through menopause have a strong work ethic and sense of responsibility, which can drive us to do everything at once, perfectly. If this is you, or if a sense of perfectionism is getting in the way of your well-being, there is something simple you can do.

Identify one area where you typically strive for perfection — perhaps in holiday decorations or gift-giving — and consciously let go of that need for perfection. Talk to yourself in a different way - for example, justify why what you have done is enough.

Embracing imperfection is a change that will make the rest of your life easier and more balanced. It reduces stress and allows you to enjoy the moment, promoting emotional well-being during this busy time of year (and life).

Day 9: Focus on Nutrition

Despite all the holiday foods, you can still prioritise nourishing your body with wholesome foods. Aim to incorporate more fruits, vegetables, whole grains, and healthy plant-based fats into your meals. For example,

eat the carrot sticks and dip rather than the processed crackers
at a party, space your glass(es) of champagne with a glass of water, or be the (non-drinking) designated driver
eat something healthy before you go out to reduce hunger and temptation
allow yourself to enjoy ‘treat food’ without guilt, by sampling bits and pieces. This will help you to feel part of the celebration without going overboard.

Every little bit helps! A balanced diet rich in nutrients supports hormonal balance and can help mitigate common perimenopause symptoms like mood swings and weight gain.

Day 10: Stay Hydrated

Hydration is key during perimenopause for helping to reduce fatigue and other symptoms.

Aim for at least eight glasses of water each day, as staying hydrated helps manage symptoms like hot flashes and fatigue. Consider herbal teas as a soothing alternative that can also provide additional health benefits without the nervous system jolt that coffee brings.

Day 11: Connect with Others

It’s a great time of year to socialise. Engage with friends or family who understand what you’re going through by sharing your experiences or joining a support group as a treat to yourself.

If you’re struggling with energy or to be around others, this is a great time to practice being selective about what you will and won’t attend, and to learn how to say no kindly.

Social connections are vital for emotional health and can provide valuable insights into managing perimenopause symptoms effectively.

Day 12: Reflect on Your Journey

On the final day, take time to reflect on the changes you've made over the past twelve days, as well as over the past year.

Consider what strategies worked well for you, what challenges you faced, and how these practices can be integrated into your daily life moving forward. Establishing a routine that includes these healthy habits will not only help manage perimenopause symptoms but also promote long-term emotional resilience.

Summary

Although Christmas is a busy time, it’s an excellent opportunity for women in perimenopause to focus on their health amidst the festive hustle.

By implementing small changes each day, women can effectively manage symptoms while fostering a lifestyle that promotes emotional well-being and resilience. This holiday season, embrace not just the joy of celebration but also the chance for personal growth—because prioritizing your health is the greatest gift you can give yourself!

12 Days of Christmas: Navigating Perimenopause During the Festive Season