The holiday season is a time of joy and connection - with workmates, family and friends gathering to celebrate around a host of festive treats.
But for women navigating perimenopause, it can also bring unique challenges.
Fluctuating hormones can impact how holiday indulgences affect your body, leading to unwanted, uncomfortable symptoms like hot flashes, bloating, brain fog, sleep disturbance or mood changes.
But there is good news, you don’t have to miss out on the festivities or your favourite seasonal treats. With a little mindful planning, you can savour the holidays while keeping your hormones happy and your well-being intact.
Here’s your guide to hormone-friendly holiday choices and strategies so you can celebrate with confidence.
Foods That May Exacerbate Perimenopause Symptoms During The Festive Season
While it’s okay to indulge occasionally, being mindful of these potential triggers can help you navigate the holidays with less discomfort.
Refined Sugars and Processed Carbohydrates:
Found in: Cookies, crackers, sweets, cakes, pastries, muffins, and other traditional desserts.
Why they trigger symptoms: Sugar and other refined carbohydrates can cause your blood sugar levels to spike, leading to energy crashes, brain fog, mood swings and increased cravings. High sugar intake promotes inflammation, disrupting gut health and triggering bloating. It can also worsen joint pain by increasing inflammatory markers and aggravating conditions like arthritis.
Tip: Look at what foods are on offer and choose the healthiest, low-sugar option that you can - choose fresh fruit, vegetables, protein based and high-fibre foods that will help to regulate blood sugar levels. Do allow yourself an occasional treat - select a small amount (2 bites) of a high quality treat (such as home-made dessert ) that you will really enjoy.
Caffeine
Found in: Coffee, tea, chocolate, and certain energy drinks.
Why they trigger symptoms: Caffeine is a common trigger for anxiety, hot flashes and night sweats. It can also interfere with sleep quality, which is already a challenge for many women in perimenopause.
Tip: Choose herbal teas like chamomile or peppermint, which can also aid digestion and relaxation.
Alcohol
Found in: Cocktails, spirits, beer, wine, and champagne toasts.
Why it triggers symptoms: Alcohol triggers hot flashes by dilating blood vessels, disrupting temperature regulation in the hypothalamus, and accelerating estrogen metabolism. Research links alcohol consumption to increased hot flash frequency and severity during perimenopause. It is also a common culprit in sleep disturbance, night sweats and anxiety.
Tip: Pace yourself - limit yourself to 1-2 drinks per hour to avoid flooding your system with alcohol and triggering severe flushing, and choose water or soda water between drinks. Setting a limit on the number of drinks you'll have at an event can also help you maintain control without feeling deprived. While "mocktails" may seem to be a good alternative to alcoholic cocktails, be aware that they are often made with sugary mixers. Continue to drink plenty of water to reduce your alcohol intake and lower the risk of sleep disturbance.
Processed and Salty Foods
Found in: Cured meats, chips, dips, packaged snacks and pre-made appetizers.
Why they trigger symptoms: High sodium levels can cause water retention and bloating and elevate blood pressure, potentially intensifying hot flashes. Processed foods may contain additives like phthalates, artificial sweeteners, and hydrogenated & trans fats, which can disrupt hormones, alter gut microbiota, or promote inflammation leading to hot flashes, bloating, joint pain, weight gain, and energy fluctuations.
Tip for the festive season: Come prepared, bring snacks with you. Prepare homemade dips and snacks with fresh, whole ingredients and minimal salt. Choose whole foods and homemade snacks where you can.
Foods That May Ease Perimenopause Symptoms During the Festive Season
Focus on these nutrient-packed options to help manage symptoms.
1. Healthy Fats for Hormonal Support
Found in: Fatty fish, walnuts, chia and flaxseeds (rich in omega-3s), avocados, olive oil, and nuts (high in monounsaturated fats).
Why they help: Healthy fats support hormone production, reduce inflammation, and stabilize mood. They also promote brain health, improve skin hydration, and ease joint pain—common perimenopause symptoms.
Tip for the festive season: Incorporate hormone-friendly fats by using olive oil for dressing vegetables, adding seeds to salads, serving nuts alongside fresh fruit, serving barbecued sardines as a starter or salmon as a centerpiece dish.
2. Fiber-Rich Foods for Digestion
Found in: Oats, beans, berries, fresh fruit and vegetables, and whole grains
Why they help: Fiber promotes regular digestion, alleviates bloating, balances gut bacteria, and helps eliminate excess estrogen. It also stabilizes blood sugar and supports weight management, improving overall hormonal balance during perimenopause.
Tip for the festive season: Prepare high fiber snacks like vegetable sticks with humous, roasted chickpeas, wholegrain crackers with avocado dip, fruit and nut platter or dates stuffed with almond butter for a sweet treat.
3. Magnesium-Rich Foods for Stress and Sleep
Found in: Dark chocolate (70% cocoa or higher), almonds, spinach, and bananas.
Why they help: Magnesium improves sleep by regulating cortisol, and calms the nervous system. It also supports muscle relaxation, bone health, and helps manage holiday stress.
Tip for the festive season: Enjoy a square of dark chocolate as a guilt-free treat, add spinach to festive side dishes, or serve a banana-almond smoothie to relax and unwind during the holiday rush.
4. Protein-Packed Choices for Satiety and Mood
Found in: Poultry, fish, eggs, red meat, nuts, seeds and legumes.
Why they help: Protein promotes satiety, stabilises blood sugar, and supports muscle maintenance, helping to reduce hunger, fatigue, and irritability. These benefits are especially valuable for managing holiday stress and indulgence during perimenopause.
Tip for the festive season: Start the day with a protein-rich breakfast to set you up for the day. Incorporate lean proteins by serving seafood or chicken as a festive main dish, adding legumes to soups or salads, or offering hard-boiled eggs and humous and veggie sticks as a healthy snack.
5. Phytoestrogen-Rich Foods:
Found in: Soy-based foods (tofu, tempeh, edamame, soy milk), flaxseeds, legumes (lentils, chickpeas, beans), whole grains (oats, barley), and fruits (berries, apples, pomegranates).
Why they help: Phytoestrogens mimic estrogen by binding to receptors, helping balance hormones and reducing perimenopause symptoms like hot flashes and mood swings. Studies highlight their role in promoting hormonal harmony and improving overall well-being.
Tip for the festive season: Add tofu or tempeh to salads, enjoy flaxseed sprinkled on holiday desserts, or serve a berry compote to complement your festive meals for a natural hormone boost.
General Tips for Hormone-Friendly Holiday Eating
Stay Hydrated:
Drinking plenty of water can help flush out excess sodium and reduce bloating. Herbal teas like peppermint or ginger are also great for digestion.
Balance Your Plate:
Include protein, healthy fats, and fiber in every meal to stabilize blood sugar, avoid energy crashes and reduce cravings.
Practice Mindful Eating:
Assess the foods on offer and make the best choices you can. Eat slowly, choose small portions and enjoy the flavours. Follow the three-bite rule for desserts. Take three small, deliberate bites to savour the flavours without overindulging. This helps prevent overeating and allows your body to register fullness.
Prepare in Advance:
Bring your own hormone-friendly treats to holiday gatherings so you always have a safe and satisfying option.
Stay Active:
Staying active enhances both your physical & mental well-being and can add to the enjoyment of the summer festivities.
The holidays don’t have to derail your health goals or worsen perimenopause symptoms. With these hormone-friendly diet ideas and strategies, you can enjoy the season while feeling your best. By nourishing your body with the right ingredients, you’ll not only satisfy your taste buds but also support your overall well-being.
Happy holidays to you—may they be filled with joy, balance, and deliciously healthy treats! xxx
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