Staying Healthy During the Holidays: A Guide for Women in Perimenopause

The holiday season is a time of joy, celebration, and connection, but it can also bring its own set of challenges, especially for women navigating perimenopause. Between the hustle and bustle of festivities, holiday parties, and family gatherings, it’s easy to let healthy habits slip away. However, with a little mindful planning and balance, you can enjoy the season while still taking care of your body and mind.

Here’s how you can stay healthy during the holidays, using the 80/20 rule and some simple self-care strategies to keep your energy levels high, your mood steady, and your stress in check.

1. The 80/20 Rule: Enjoying the Holidays Without Overindulging

The 80/20 rule is all about balance. The idea is to prioritize healthy habits 80% of the time and allow yourself some indulgence 20% of the time. This allows you to enjoy the festive foods, treats, and cocktails that come with the season, without feeling deprived or overdoing it.

For women in perimenopause, focusing on nutrient-rich meals—packed with protein, healthy fats, fruits, and vegetables—should make up the majority of your intake. This will keep blood sugar levels stable, provide energy, and help manage symptoms like mood swings and irritability.

The 20% of indulgence can be reserved for those special moments, like savoring a piece of pumpkin pie or enjoying a glass of wine with friends. The key is moderation, allowing yourself to enjoy the holiday treats without guilt or overindulgence.

Conside using a food journal to keep yourself in check -

2. Limit Alcohol Consumption

Alcohol can be particularly tricky during perimenopause, as it can disrupt sleep, affect mood, and even increase hot flashes. While it’s perfectly fine to enjoy a glass of wine or a cocktail now and then, it’s important to limit alcohol consumption during the holidays to prevent it from interfering with your overall health.

Consider alternating alcoholic drinks with water or herbal teas to stay hydrated and reduce alcohol intake. You don’t have to give up socializing or celebrating—just be mindful of your body’s response and how much alcohol you consume.

We love these herbal teas for the warming and comforting feeling they provide. Plus they are delicious!

3. Get Regular Exercise

Exercise is one of the best ways to manage perimenopausal symptoms like hot flashes, mood swings, and sleep disturbances. During the holidays, finding time for physical activity may feel challenging, but it’s worth making it a priority.

Even if you can’t get in a long workout, short bursts of movement can have a big impact. Consider a brisk walk after a holiday meal, a fun dance class, or quick home workouts in between festive activities. Exercise can improve mood, increase energy, and help you feel more grounded amidst the holiday chaos.

Aim for at least 30 minutes of moderate activity most days of the week. This will not only benefit your physical health but will also support your emotional well-being as exercise has been shown to reduce stress and anxiety.

Consider a fitness watch to track your activity so you don't have to add another "to do" to your list

4. Stay Hydrated

It’s easy to forget to drink enough water when you’re busy with holiday festivities, but staying hydrated is crucial for your overall health, especially during perimenopause. Dehydration can contribute to headaches, fatigue, and even worsen hot flashes.

Make it a habit to carry a water bottle with you wherever you go. Aim to drink at least eight glasses of water a day, and consider adding hydrating foods like watermelon, cucumbers, and leafy greens to your meals. Herbal teas and water-rich fruits can also be great sources of hydration.

Choosing a water bottle with time markers will help keep you on track.

5. Prioritize Rest and Sleep

The holiday season often means late nights, early mornings, and busy days, all of which can lead to disrupted sleep. For women in perimenopause, maintaining a regular sleep schedule is especially important as fluctuating hormones can already interfere with your ability to get restful sleep.

Make sure you are getting at least 7-8 hours of sleep each night. If stress or excitement is keeping you awake, consider relaxing before bed with a calming routine—such as reading, a warm bath, or deep breathing exercises.

If you do find yourself feeling overly tired during the day, it’s okay to rest and take naps when needed. Your body will thank you for it.

The fitness watch mentioned above will also track your sleep patterns. To help lull you into a restful state, we love Magnesium Glycinate.

6. Don’t Bottle Up Your Feelings

The holidays can bring up a mix of emotions, from joy and excitement to stress or even sadness. Perimenopause can amplify these emotions due to fluctuating hormones, so it’s important not to bottle up your feelings.

Instead, find ways to express yourself, whether through conversations with friends or family, journaling, or engaging in creative activities. Talking about your feelings can help relieve stress and prevent emotional overwhelm. Practicing gratitude by focusing on positive moments can also be a great way to maintain a positive outlook.

Check out the KenchutoWellness Gratitude Journal!

7. Keep Stress Levels in Check

Stress is a common challenge during the holidays, but for women in perimenopause, it can be particularly detrimental. High stress levels can exacerbate hot flashes, disrupt sleep, and contribute to feelings of anxiety or irritability.

To keep stress in check, make self-care a priority. Consider incorporating relaxation techniques like yoga, meditation, or deep breathing exercises into your routine. If you feel overwhelmed, don’t hesitate to say “no” to extra commitments or take a break from socializing to recharge.

Practicing mindfulness or enjoying quiet time in nature can help center your thoughts and calm your mind, making it easier to enjoy the holiday season without added stress.

Kenchuto Wellness Premium Endorsed Products Emotional Elevation Collection showcases the products we've tried and love!

The holidays don’t have to be a time of exhaustion or imbalance. By following the 80/20 rule and making mindful choices around alcohol, hydration, exercise, and rest, you can enjoy the season while keeping your health a top priority. Remember to listen to your body, manage your stress, and make space for self-care to fully embrace the magic of the holidays.

Stay well!

As an Amazon Associate we may earn on qualifying purchases at no cost to you.