My sister sent me a meme the other day that hit a little too close to home: “It’s almost time to upgrade from my everyday perimenopause to my limited-edition holiday perimenopause.” Oof. Did it get you too?
Holidays are wonderful, and they are hard.
And when you layer perimenopause on top of the usual swirl of travel, family, sugar, alcohol, and expectations, they can get really hard. In my practice, I see the same three seasonal triggers over and over again: stress (hello, cortisol spikes), alcohol and sweets (hot flashes and sleep sabotage), and travel or schedule changes (gut disruption and circadian chaos). The good news: a little planning goes a long way.
Let’s walk through how to make the next couple of months gentler on you.
Stress and cortisol spikes are often the biggest hurdle. If you can swing it, keep each day to one major event and build in at least one night a week with nothing on the calendar.
Late-night events are especially tough on perimenopausal sleep, so aim to get to bed within an hour of your usual time.
And in the morning, step outside for 2–5 minutes of real sunlight to help reset your circadian rhythm. It makes a surprisingly big difference.
It also helps to have a few simple scripts in your back pocket, things you can say without overthinking when your body is already revved up:
- “We’re keeping it simple this year so we can actually enjoy it — thanks for understanding.”
- “It looks delicious, but my body sleeps better when I keep it light.”
- “I’m going to step outside for some air and come back in a few minutes.”
- “We’re doing a two-hour drop-in instead of an all-day event.”
- And to your partner: “When guests arrive, can you handle greeting and drinks so I can stay on task in the kitchen?”
Alcohol and sweet treats deserve their own mention because they really do amplify hot flashes, mood swings, and sleep issues. If you choose to drink, try doing it earlier in the evening and alternating with water. Mocktails are your friend here, festive, fun, and kinder to your nervous system. (My go-to is sparkling water with a splash of cranberry or pomegranate juice.)
Food-wise, aim for half your plate to be vegetables and protein, a quarter to be a starch you love, and a quarter “fun foods.” In the moment, it keeps your blood sugar stable; the next morning, it prevents that cranky, puffy, wired-but-tired feeling.
A couple specifics that help a lot: if it’s a heavily salted meal, drink a lot of water to reduce swelling, protein at breakfast to steady your mood, and a little fiber before sweets for an easier blood sugar curve. And after a meal, or a grazing session at the cookie table, take a short walk. It calms your system and helps your body clear the sugar and adrenaline.
Travel and schedule changes can be rough too, because they interrupt digestion and sleep.
On travel days, skip alcohol on the plane and focus on water. I have most of my patients pack a probiotic like Saccharomyces boulardii (great for preventing traveler’s diarrhea), a digestive enzyme to take before meals, and an immune support formula, our clinic favorite is Designs for Health Immunitone, and Source Naturals Wellness Formula is an easy option found at retailers.
To protect your sleep while traveling, try to stop eating 2–3 hours before bedtime, keep alcohol to a minimum after 6 pm, take a warm shower before bed, and keep the room cool, even if it means cracking a window. And if you need extra help winding down, 400 mg of magnesium glycinate can be lovely.
5 Minute Nervous System Resets
And because the holidays will always have at least one moment where you need a breather, here are a few five-minute nervous system resets you can do in a guest bathroom without anyone knowing:
- Breathe in for 4, out for 8.
- Run cold water over your wrists or splash it on your neck.
- Try box breathing.
- Drop your shoulders and unclench your jaw.
- Take five slow belly breaths to interrupt the anxiety spiral.
- Put an icy glass of water up to the side of your neck to stimulate your Vagus nerve and relaxation
All completely doable while you’re “fixing your hair” in a powder room.
If you take nothing else from this, remember: small shifts help a lot. You don’t need to overhaul your holidays, you just need a few tools that help your body feel steadier in the middle of all the chaos. You deserve a season you can enjoy, not just survive.
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Dr. Jennifer Potter, ND
Naturopathic Doctor San Jose
408-356-1364
Dr. Jennifer Potter, ND provides natural healthcare solutions for families and individuals, focusing on perimenopause/menopause, autoimmune conditions, fatigue, and immune support. She is deeply committed to her patient’s well being, prioritizes patient education and combines natural and conventional therapies to deliver personalized care. Outside of her practice, she enjoys time with her two kids, reading fiction, and crocheting.
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