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MenoPause Blog

Nine Ways to Manage Holiday Stress and Hot Flashes

by JoAnn Pinkerton | Dec 19, 2016

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Menopause and hot flashes can add unnecessary stress to an already busy time of year. Here are some tips on what you can do to help manage your menopause symptoms during the holidays.

  • Exercise – Physical activity reduces stress and enhances your sense of well-being. It’s one of the best things you can do to help clear your mind and relax. Plus, during the holidays many yoga studios and fitness centers offer great deals on classes. Learn how to fit exercise into your schedule during the holiday season.
  • Avoid Caffeine and Alcohol – It’s definitely harder to do during the holidays, but sticking to herbal teas and non-alcoholic beverages will help reduce hot flashes. Why? Caffeine elevates levels of cortisol, the “stress” hormone which in turn can bring on a hot flash. Plus, alcohol can interfere with your sleep quality.
  • Pamper Yourself – It’s the holidays, you deserve a little relaxing treat such as a massage, manicure, or pedicure. Plus, it’s a great way to step away from the hustle and bustle and focus on yourself.
  • Maintain a Healthy Diet – It’s so easy for a healthy diet to get off track during the holidays. Try to practice the 80/20 rule—eat 80% healthy and 20% holiday and also try to use smaller plates. Learn the benefits of eating a well-balanced diet during menopause.
  • Sleep – Getting adequate sleep is so important at any time of your life, but especially during the holidays. If you are well-rested you are less likely to feel the need to fill up on caffeine and sugary treats.
  • Dress in Layers – So when a hot flash hits, you can easily cool down by removing layers like a sweater or jacket during your holiday event.
  • Keep a Cool Drink Nearby – It never hurts to be prepared by having a cool drink of water or sparkling juice close by when a hot flash occurs.
  • Laugh – Take time to enjoy the events to come, laugh and smile with friends and family. A good laugh can instantly reduce stress and make you feel better.
  • Deep Breaths – When stress is at its highest, stop and take a deep breath. This will help you focus and reduce stress. View our breathing techniques to get started.

Just remember, take time to relax and enjoy the spirit of the season. 




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JoAnn V. Pinkerton, MD, NCMP
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