Mindful Holiday Eating and Menopause: Balancing Enjoyment and Health

The holiday season is synonymous with celebration, family gatherings, and indulgent meals. Food is an integral part of the joy and connection during this time, and it should be celebrated, not feared.

However, navigating holiday eating and menopause while staying accountable to your health is key, especially during menopause when your body’s needs and responses may shift. The goal isn’t deprivation but mindful decision-making that honors both your enjoyment and your well-being. 

Click to Jump Ahead:

• Tips for a Healthy and Enjoyable Holiday Season
• Enjoy the Holidays While Prioritizing You
• Menopause Holiday Menus

Embrace Trade-offs, Not Restrictions

Holiday foods can be indulgent, but they don’t have to derail your health goals. The key is making intentional choices. For example, if you love shrimp, opt for shrimp cocktail at 4 to 35 health-packed calories per shrimp instead of coconut shrimp, which contains 126 calories per piece and unhealthy fats.

Similarly, choosing hummus with veggies over creamy spinach dip can save on calories and provide fiber and protein. When it comes to drinks, a glass of red wine is a smarter choice than a creamy Bailey’s cocktail, which is high in sugar and fat. If your favorite indulgence is non-negotiable, enjoy it—but balance it out with healthier choices elsewhere.

Tips for a Healthy and Enjoyable Holiday Season

1. Stick to Normal Exercise Routines

• Avoid trying to "work off" holiday indulgences through overtraining. It’s not healthy and can increase stress. Instead, aim to maintain your regular exercise routine.
• If time is tight, remember that something is always better than nothing. A 10-minute walk or a quick set of planks and push-ups can boost your mood and help you feel accomplished.

2. Don’t Starve Before Events

• Saving calories to splurge later doesn’t work. It disrupts your blood sugar levels and often leads to overeating.
• Instead, have a meal with quality protein before the event. Protein takes time to digest, stabilizes blood sugar, and puts your brain in a calmer state, making it easier to make mindful food choices.
• During menopause, your insulin resistance declines. This makes it important to try and maintain blood sugar stability with small, low-glycemic foods

3. Stay Hydrated

• Drinking water before and during events is crucial. It keeps you hydrated and can help prevent overeating. Enough said.
• Have a carbonated water with lime or a splash of juice between cocktails to hydrate and slow your alcohol consumption.

4. Make Smarter Alcohol Choices

• Holiday cocktails can be loaded with sugar, cream, and milk, packing a caloric punch. Instead, opt for red wine or spirits mixed with club soda and lime. These choices are lighter while still allowing you to enjoy a festive drink.
• Alcohol inhibits decision making as well, you might wake up regretting some food (or other) decisions you made!

5. Step into Your Confidence

• Take some time to sit in the quiet before the event. If you are someone who feels guilty for not accepting certain foods or drinks, remind yourself it is okay to say no.
• Remind yourself you have the confidence and the skills to balancing having fun with healthy choices. 

6. Reflect on Commitments

• The holidays often come with a whirlwind of invitations and obligations. Take a moment to consider if you genuinely want to attend an event or if you feel pressured to go. If it’s the latter, it’s okay to decline and use that time for self-care.
• Prioritizing yourself can be one of the best gifts you give this season and set you up to start the New Year on your way to achieving your goals.

Read Next: Why You're Gaining Weight in Menopause (and What to Eat About It)

Enjoy the Holidays While Prioritizing You

The holidays don’t have to be a minefield of temptation or a time of self-denial. By making mindful choices, embracing balance, and tuning into your needs, you can enjoy the festivities while staying true to your health goals. Remember, it’s not about being perfect but about making decisions that support both your happiness and your well-being.

Here is some information about food options for you to consider if you are attending an event. If you are hosting, consider including some healthy options for people who want to balance indulgence with health. 

Navigating holiday eating and menopause is all about finding that balance.

*We use calories as a proxy for ‘healthier choices’; however, protein, fat sources, and nutrients were also considered.

Read Next: I’m Not Doing Anything Different. Why Am I Gaining Weight?

Menopause Holiday Menus

As estrogen fluctuates during perimenopause and reaches its stable decline after menopause, there are many systems in the body impacted that influence each other and create an environment susceptible to weight gain. Things such as:

• Reduced muscle mass, dropping your energy expenditure levels
  • Select protein sources like meat and seafood
  • Make sure you get your weight workout in, even if you have 10 minutes and cannot get to the gym
  • Avoid bacon wrapped anything - bacon is a carcinogen and loaded with unhealthy calories and fats
  • Select lean proteins like turkey, ham, crab, tuna, and avoid processed and curated meats as they are higher in calories and unhealthy fats like salami and Kiel
• A drop in insulin resistance, creating a ‘fat storing’ state
  • Select foods low in glycemic index and each smaller frequent meals
  • Watch fruit juices, items that are processed, such as potato chips, and added sugar like cookies and baked goods
• Brain signals that tell you that you are hungry or full promote a feeling of hunger
  • Enjoy the company and eat slowly. This gives your brain time to process 
  • Drink hydrating beverages between cocktails and food refills
• An increase in cortisol levels can promote weight gain
  • Reflect on whether the event is energy-uplifting or stressful and consider not attending or staying for a short window of time
  • Spend time in the quiet, practicing mindfulness meditation
  • Get outside and ensure you fit in physical activity 

Some Additional Holiday Eating Tips:

• If you’re a cheese lover, this can be difficult. Cheese like Swiss and cheddar are healthier than other cheeses, such as soft cheeses, which are very high in saturated fats.
• Select healthier oils and reduce volumes (e.g., olive oil)
• Select or mix heavier cream-based items with lighter dairy versions
• Select fruits and foods with a lower glycemic index. They will not cause a spike in blood sugar. Fruits like apples, strawberries, pears, peaches before bananas, watermelons, pineapples, or dried fruit. If you are having fruit, consider adding a piece of cheese.

Get more health and nutrition tips for your menopause journey!

Book a 1-1 consultation with a dietician and/or nutritionist today!