News Beat
Menopause Worse At Christmas? How To Deal With Symptoms
The Edward Pola and George Wyle song says that Christmas is the “most wonderful time of the year” but when you’re having hot flushes from some of the ‘best’ parts of the season, it can suddenly feel like the most overwhelming time of the year.
Adrienne Benjamin, in-house expert nutritionist explains: “At Christmas we see the perfect mix of alcohol, stress, late nights, richer food, and drastic indoor and outdoor temperature variations, which can all nudge the gut out of balance.
“When the gut is under strain, the whole body can feel more uncomfortable and reactive, including the brain and blood vessels that drive hot flushes.”
Thankfully, Benjamin has shared her tips for getting through the festive season comfortably.
How to reduce menopausal hot flushes at Christmas
Central heating and overheated homes
Gone are the days when having a warm home felt ‘cosy’. Benjamin explains: “Warm indoor air is one of the most common hot-flush triggers as it raises core temperature quickly and it can be difficult to cool down in this environment.”
Of course, it’s not reasonable to expect your loved ones to endure cold homes in December. Instead she suggests: “Try lowering the heating slightly where possible, have a window open whilst cooking, and always have a glass of water at hand to sip when a flush starts.”
Crowded shops and busy venues
Yes, Christmas shopping looks very romantic in Love Actually and YES, Christmas markets appeal to many of us but these crowded spaces can be overly warm, elevating stress levels and cortisol.
Benjamin adds: “Sudden stress itself can trigger a hot flush, and stress also impacts gut motility and microbiome balance, which may make the body more prone to sudden flush ‘waves’ in menopause.”
She advises choosing quieter times to shop, taking breaks outside or chjilling in a cafe and adds: “stepping into cooler spaces during events can help the nervous system settle without needing to leave the fun entirely.”
A lovely winter breeze will feel like BLISS.
Too many layers
While getting bundled into heavy coats and gorgeous thick scarves can be a treat, Benjamin warns: “Multiple thick layers can create a heat ‘lock-in’, especially when moving between outdoors and warm interiors.”
Instead, she says, wear breathable base layers and ‘easy off’ outer layers so you can adjust quickly rather than feeling trapped in rising heat. Yuck.
Shapewear and tight festive outfits
Gorgeous glittery dresses with sheer tights, isn’t this what Christmas parties were designed for? However, Benjamin says that tight waistbands, shapewear, and high-compression fabrics don’t just trap heat, they can compress the abdomen and worsen bloating, reflux, or gut discomfort.
You don’t have to hang up your dancing shoes just yet, though. Benjamin says: “Prioritise comfort, choosing looser silhouettes or natural fibres that don’t constrict the stomach, and allow the body to cool itself more effectively. ”
Extra caffeine in cold-weather routines
Whether you’re rushed off your feet, finding time to get coffee with friends or just warming up with more cups of tea and coffee throughout the day, Benjamin warns that caffeine can be a risk.
She says: “Warming coffee, strong tea, and seasonal hot drinks can stimulate the blood vessels to widen and increase blood flow triggering flushes, and may also increase gut sensitivity and discomfort, particularly in women who are prone to reflux or IBS-type symptoms in midlife.”
She suggests altering these drinks with herbal tea or water will help moderate stress signalling and digestive irritation.
