Managing Menopause During the Holidays

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November 2021

It feels like we’re slowly moving through the Pandemic and hopefully coming out the other side in 2022.

The same is true for some of us in menopause… we’re coming out the other side, changed women.

Others of us will be just beginning the process and will be seeking information on the best way to navigate this new world called perimenopause.

We welcome all phases of menopause and midlife change at B-Untethered, as we’re here to provide information, tools, support, and lastly, inspiration.

The best is yet to come, ladies! We believe that there’s always something new to be learned, somewhere new to venture and someone new to meet!

Getting Old is a Choice. Stay Young at Heart! 

Fortify

circadian rhythm during menopause

Your sleep-wake cycle is tied to your body’s circadian rhythm or master clock. Light exposure causes your master clock to send alertness signals to your body.

Darkness, on the other hand, releases melatonin, signally to your body that sleep time is near. With fewer hours of light during the winter months, your natural sleep-wake cycle may be thrown off.

The Fix?

  1. Maintain a consistent sleep schedule, rising and going to bed at the same times.
  2. Increase your exposure to light during the day, getting outside even for a short time just before the sun sets. Or talk with your health care provider about the potential benefits of light therapy.
  3. Keep your bedroom cool at night, as core body temperature also impacts your sleep.

Food

food during the holidays on menopause

Looking to Prevent Food Hangovers this Holiday Party Season?

These 5 tips will help you stay on your macro plan and prevent the next-day ill effects of overindulging!

  1. Before heading to a party, have a high protein snack, such as a hard-boiled egg, handful of walnuts, or string cheese.
  2. Make the crudité platter your first stop in the buffet line. Load up on healthy veggies and skip the dip.
  3. Meatballs and cheese balls, oh my! Shrimp cocktail, yes!
  4. When it comes to crackers, chips, pastas, and anything fried, leave them for the other party guests.
  5. Don’t feel deprived. Pick just one dessert (make it a mini) and enjoy!

Fitness

snowshoeing fun during menopause

Believe it or not, High Intensity Interval Training (HIIT) has been around for 10 years!
Yet there are still so many misconceptions about what HIIT is.

Did you realize that HIIT training does not require high-impact moves?
High Intensity simply refers to getting your heart rate between 85-90% of it’s max.

3 Outdoor Winter HIIT Exercises to Burn Fat and Calories:

  1. Shovel your driveway instead of using a snow plow. The activity of scooping and lifting “heavy stuff” at a consistent pace will get your heart rate up.
  2. Go snowshoeing or Cross-country skiing! Strap on your gear and find a hill. Walking uphill will certainly get your heart pumping!
  3. Grab your girlfriends and go ice skating! Seriously! It may have been a while but if you can stay upright, pump your arms and move yourself around the rink. You’ll find yourself breathing rather hard after just a few laps!

Frame of Mind

enjoying meals with your family during menopause

Is there anyone in the world who doesn’t need stress management during the holidays?

We pile on too many responsibilities when, in fact, our cortisol levels can already be elevated from menopause.  As a result, we face burnout and a less-than-jolly holiday season.

What Can You Do to Help Manage Your Stress Level?

  1. Adaptogens are a type of supplement gaining recognition these days for their ability to help reduce stress. Two, in particular, with emerging scientific support  are Ashwagandha and Rhodiola Rosea. Both will take up to 2 weeks before you will see the full benefits, but have been shown to cut stress levels by up to 44%.
  2. Do your best to maintain your regular routine of exercise, nutrition and sleep. Said another way, don’t use the holidays as an excuse to drink a bottle of wine a night, or eat a dozen Christmas cookies just because “this opportunity only rolls around once a year”. You’ll be proud of yourself when those jeans still zip in January.
  3. Ask yourself “will this matter next week” to gauge whether an event, activity, or task is truly important enough to cause significant stress.

Of course, everything in moderation. We’re not suggesting you don’t have fun, sample some great appetizers, take time to find the perfect gifts for family and friends, and spend a little more time than usual socializing. Just be smart and pick and choose “splurges” that are the most meaningful to you, minimizing added stress.

She Believed She Could, So She Did!

Lynn at Dog Beach, CA

Here at B-Untethered, we are delighted to announce a monthly spotlight on a fellow mid-lifer who we believe embodies the bravery, curiosity, and perseverance that we so admire. We are honored to kick it off with multiple Guinness World Record holder, Lynn Salvo.

Lynn woke up on Halloween 1999 with a thought in her head, “I don’t want to be fifty like ’50’ means to some people.” She was an educator and a mother who had spent the last portion of her life taking care of others.

She decided to make some changes then and there.

She started running which turned into triathlons which then transformed into “century” and longer bicycle rides.

In 2015, at 65 years old, she was the oldest person to complete a solo ride across the United States. She always has a theme to her rides and this one was to raise awareness about “living a full and active life long after 50”.
A woman after our hearts!

Just last week, after 6 years of rides, Lynn has finally completed a “peace sign” across North America to honor her brother who passed in the Vietnam war.

We highly recommend following Lynn’s blog which is named after a quote from Albert Einstein:

“Life is like riding a bicycle. To keep your balance, you must keep moving.”

Wishing you a low-stress and high vibration holiday!

Ready to Live Your Most Vibrant Midlife?

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