Navigating Perimenopause During the Festive Frenzy
Written by Sarah Moloney
The holiday season can be a whirlwind of joy and activity, but for those navigating perimenopause, it can also bring unwelcome challenges. The fluctuating hormones during this phase can intensify symptoms just when you need to be at your best. Fear not, though, as there are some creative ways to help alleviate these symptoms and reclaim your festive spirit.
Mindful Moments Amidst the Bustle In the midst of holiday chaos, carve out moments of mindfulness. Whether it's a two minute breathing exercise in the morning or a short walk in nature during your lunch break, these pauses can be powerful. Mindfulness techniques like meditation or gentle yoga not only reduce stress but can also help manage hot flashes and mood swings. The thoughts of sitting in a cold yoga class for an hour stressing you out even more? Wrap up in your coziest P.J’s and stick on a 15 minute YouTube class instead.
Nutrition for Balance The holiday table often boasts tempting treats, but making mindful choices can make a significant difference. Remember alcohol can exacerbate perimenopausal symptoms, so try your best to limit and/or work alcohol free days into your plans. Try not to skip meals to ‘save kcals’ as you could just end up starving and this makes it difficult to stop eating once you start. Instead make time for your main meals - opt for foods rich in omega-3 fatty acids, like salmon or chia seeds, which may help with mood swings and cognitive function. Include a portion of protein to help you feel satisfied and incorporate colourful fruits and vegetables for their antioxidants. This balanced nutrient boost can help manage blood glucose and keep perimenopausal mood swings under control. Then you can add the festive treats you really want to your main meals and enjoy them, knowing you have already nailed the basics.
Strategic Self-Care Rituals Create a self-care ritual tailored to your needs. This could involve a soothing bath with lavender essential oil, a relaxing massage, or indulging in a good book with a cool drink or a quiet 5 minutes sitting with a cold face cloth on the back of your neck when experiencing a hot flash. Prioritize yourself during this busy time, even if it means saying no to certain commitments to protect your well-being. This includes keeping up with your exercise routine, even if you must shorten your sessions in this hectic time – every little bit counts! Check out our Instagram Page for our 15 minute workout series.
Engage in Expressive Arts Expressive arts can be a powerful outlet for managing perimenopause symptoms. Painting, journaling, or even dancing allows for self-expression and can act as a cathartic release. Engaging in these creative pursuits can alleviate stress, anxiety, and even aid in processing the emotional aspects of this phase of life. Scribbling all over a page and then balling it up can be surprisingly effective when temper strikes!
Remember, each person's experience with perimenopause is unique, so it's crucial to find what works best for you. While these tips offer general strategies, seeking support from healthcare professionals is essential to tailor a plan specific to your needs. The festive season is meant for celebration, and with a bit of creativity and self-care, you can navigate perimenopause more smoothly, reclaiming the joy and spirit of the festivities.
Taking charge of your well-being during this time can positively influence not just your own experience but also how you engage with the celebrations around you. Embrace these tips and let the holiday season be a time of joy, self-discovery, and renewed vitality despite the challenges of perimenopause.