The holiday season is finally here, and while it’s a time for celebration, it can also be overwhelming for those going through menopause. Between the rush of holiday events, family obligations, and maybe an extra glass of wine, the usual menopause symptoms can easily get magnified. Hot flashes, mood swings, and fatigue tend to pop up at the worst times. But before the season sweeps you off your feet, let’s pause and talk about some simple ways to keep yourself balanced and feeling good through it all. Gowri Reddy Rocco, MD, double board-certified in family medicine and regenerative, anti-aging, and functional medicine has some great advice to share.
Navigating Menopause During The Festive Season
This article will discuss:
- How to manage menopausal symptoms during the festive season
- The benefits of Bioidentical Hormone Replacement Therapy
Put Yourself First
The holidays come with a never-ending to-do list, and the first person to fall off that list is usually yourself. Here’s the deal—if you don’t take care of yourself, you won’t have anything left to give. Even if it’s just 20 minutes of quiet time in the morning, get outside, take a deep breath, and fill your cup before you run around filling everyone else’s. It doesn’t take much, but those little moments of self-care can go a long way in keeping you grounded and balanced during the holiday madness.
Focus on Nutrition to Support Hormonal Balance
Hormonal shifts don’t have to take over when your diet works with you. While it’s tempting to indulge in the sugar and carbs that seem to be everywhere this time of year, let’s not forget about the power of good nutrition.
Eat your veggies and watch your alcohol
Cruciferous vegetables—broccoli, cauliflower, Brussels sprouts—are your best friends during menopause. They are packed with vitamins and contain Diindolylmethane (DIM), a natural compound that supports balanced estrogen levels, which can help reduce hot flashes and stabilize mood. DIM does wonders to keep your hormones in check and can even lower the risk of breast cancer. Don’t forget about healthy fats—Omega-3s from fatty fish, nuts, and seeds are important for brain function, mood stabilization, and hormone production.
While the occasional glass of wine is fine, overindulging can throw your hormones out of balance and leave you feeling worse for wear. Think dehydration, poor sleep and that drained, sluggish feeling the next day. Enjoy the celebrations, but try to keep your intake in check and prioritize hydration to stay energized and balanced.
Laughter for Holiday Balance
The holidays can be stressful, and stress is one of the biggest disruptors of hormone balance. The more stressed we are, the more cortisol our bodies produce. This stress hormone can lead to insomnia, mood swings, and even weight gain. That’s why it’s essential to incorporate stress-reduction techniques into your routine. Meditation, deep breathing, or even a quick walk can do wonders to keep cortisol levels in check.
And, of course, don’t forget to laugh. Seriously. Laughter is a natural stress-buster, and sometimes, we all need a good laugh to unwind. Whether it’s watching a comedy show or spending time with friends who make you giggle, laughter is an easy way to release endorphins and keep your mood up.
Bioidentical Hormone Replacement Therapy (BHRT)
Another option to consider for managing menopausal symptoms naturally is Bioidentical Hormone Replacement Therapy (BHRT). BHRT is designed to restore hormonal balance in a way that’s closely aligned with your body’s natural hormones, which can ease physical symptoms like hot flashes and mental fog. BHRT also supports emotional well-being during stressful times.
Bioidentical Hormone Replacement Therapy (BHRT) offers a personalized approach to managing hormonal changes and makes it especially helpful during the busy holiday season. Rather than relying on medications that only address surface-level symptoms, BHRT works to restore hormonal balance at its core. This can lead to significant improvements in both physical and emotional well-being so you can navigate this time of year with greater ease and confidence.
Finding Balance Through Life’s Seasonal Changes
Navigating hormonal changes during the holidays doesn’t have to derail your plans or drain your energy. The key is to focus on what truly works for your body—whether that’s incorporating nutrient-dense foods, cutting back on alcohol, or exploring options like BHRT for more targeted relief.
Also, don’t underestimate the power of self-care.
Prioritize consistent movement to boost your mood and energy, and make time for restorative sleep to allow your body to recharge. Also, embrace moments of joy and laughter, as they’re natural stress relievers, and they can have a real impact on how you feel.
Tune into what your body needs and make choices that align with your well-being so you can fully enjoy everything the season has to offer.
Who is the author?
Gowri Reddy Rocco, M
Gowri Reddy Rocco, MD, is double board-certified in family medicine and regenerative, anti-aging, and functional medicine.
Known by her patients as The Wellness Warrior, she’s been practicing medicine for more than 20 years and is the founder and president of Optimum Wellness & Longevity in Corona, California. She has a successful practice alongside her husband, Dr. Robert Rocco, and is the proud mother of three amazing children.
Main Photo by Nicole Michalou
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