The holidays bring warmth, joy, and connection, but they also come with stress, overindulgence, and packed schedules. As an OBGYN, I’ve seen how the demands of the season can take a toll on women’s physical and emotional health. That’s why I want to share some holiday health tips rooted in science and tailored specifically for women navigating menopause, perimenopause, and the unique challenges of aging.
Did you know that stress can disrupt your hormonal balance, especially during perimenopause? The holiday hustle can spike cortisol levels, leading to irregular periods, heightened PMS symptoms, or intensified menopause symptoms such as hot flashes and fatigue.
Tip: Incorporate stress-reducing practices like deep breathing, yoga, or a simple 10-minute walk outside. These activities lower cortisol and keep your hormones more balanced during this hectic season.
Your immune system works overtime during the holidays, and this is especially important for women aging through perimenopause and menopause. Estrogen plays a key role in immune function, and its decline can make you more vulnerable to seasonal illnesses.
Unique Fact: Foods rich in phytoestrogens—like flaxseeds, soy, and chickpeas—can help regulate estrogen levels naturally. Adding these to your holiday meals can give your body extra immune support.
Rich, salty holiday meals can lead to bloating and discomfort, especially for women in midlife whose digestive systems may become more sensitive during menopause.
Try This: Add potassium-rich foods like bananas, sweet potatoes, or avocados to help balance sodium levels and reduce water retention.
Long hours of sitting at family gatherings or during holiday travel can weaken pelvic floor muscles, increasing discomfort for women transitioning through menopause or recovering from childbirth.
Pro Tip: Incorporate a few pelvic floor exercises, like Kegels, into your daily routine. These exercises improve bladder control, posture, and sexual health, supporting your overall wellness.
Proper hydration during the holidays supports hormone regulation, digestion, and mood stability, which are essential for women navigating perimenopause and menopause.
Quick Tip: For every holiday cocktail or caffeinated drink, aim to drink one glass of water. Staying hydrated can also reduce the frequency of hot flashes.
The holidays are a perfect time to reconnect with your body. If something feels off—whether it’s fatigue, irregular periods, or pelvic pain—don’t wait until the New Year to address it. Your health is the best gift you can give yourself.
Call our office today to schedule an appointment! Let’s make this holiday season one where your health and happiness shine as brightly as the holiday lights.
Happy Holidays!
Warmly,
Dr. Susanne Ramos
