How to Reduce Menopausal Symptoms During the Holidays

It’s that time of the year again! Celebrations abound, while the holidays can be joyful, for a woman experiencing hot flushes, this season might feel daunting, bringing moments of lowered self-confidence or even embarrassment.

Let’s change that. Today, I want to share some practical tips and tricks to help you not only survive this festive season but also feel confident and have fun!

#1. Choose the Right Outfit

• Layer Up: Select breathable, quick-dry fabrics and outfits that allow layering. This makes it easier to regulate your temperature.
• Fashion Meets Function: Did you know there are clothing lines designed specifically for women navigating menopause? Become Clothing is one option that offer stylish, temperature-regulating options.
• Cooling Accessories: Consider fashionable solutions like Hot Girls Pearls, freezable jewellery that keeps you cool, or the Embrwave Bracelet, which helps regulate your body temperature discreetly.

#2. Prepare Your Makeup and Skincare 

• Splash your face with cold water before applying makeup to cool your skin.
• Use a primer under your foundation to lock your look in place despite sweating.
• Opt for waterproof mascara and eyeliner to avoid smudges.
• Rethink perfume—synthetic fragrances can be irritating. Instead, try essential oils, such as clary sage blends, which may also reduce menopause symptoms.

#3. Plan Ahead to Minimise Stress
Preparation reduces last-minute stress, a known hot flush trigger.

• Pack everything you need in advance.
• Map out your route and parking options.  
• Leave plenty of time to cool down after getting ready; avoid heat-inducing activities like hot showers or hair straightening right before heading out.

Pro Tip: Hydrate before leaving the house with a glass of water mixed with a clean electrolyte supplement. Proper hydration can reduce the frequency and severity of hot flushes.

#4. Find Your Comfort Zone at Events

• Arrive early to claim a well-ventilated, less crowded spot.
• Use paced respiration to manage hot flushes: inhale for 5 counts, exhale for 5 counts.

#5. Rethink Holiday Drinks 
The two most common party drinks—coffee and alcohol—are known flush triggers.

• Instead of coffee, try herbal teas like sage, chamomile, or fennel, or opt for iced tea if hot beverages are an issue.
• If drinking alcohol, monitor your tolerance. Red wine is often a culprit, while white spirits like gin or vodka may be gentler (in moderation!).
• Dress up water with sparkling options, fruit slices, or mint for a festive feel.

#6. Balance Your Plate
Holiday feasts can be tricky. Focus on:

• Protein: Helps stabilise blood sugar, reducing flushes and anxiety.
• Avoiding Triggers: Common ones include spicy foods, gluten, and dairy. Know your sensitivities to prevent digestive upset or bloating.

#7. Stay Cool On the Go
Pack a small handheld fan for quick relief or step aside to run your wrists under cold water. These simple tricks can be lifesavers.

#8. Make Fun a Priority
The holidays are meant to be enjoyed! Take breaks, embrace moments of joy, and don’t let the fear of symptoms hold you back. Small adjustments can make a big difference, leaving you free to savor the season.

With these tips in mind, you can confidently navigate the holidays, feeling empowered to manage menopausal symptoms and celebrate without limits. Here’s to a fun, flush-free season! 🎄✨