Written by Charlotte Cheetham, Gut Health Coach

Charlotte Cheetham is an expert coach in Gut Health for menopausal women. She is the founder of Lifeinsghts and aims to help all menopausal women one by one to heal their symptoms which are preventing them from living a normal life. She has also written articles for Healthieyoo magazine about gut health, menopause and psychobiotics.

Ah, Christmas! The season of joy, peace, and quite possibly wanting to lock yourself in a quiet room with a vat of peppermint tea. For menopausal women, the festive season can be a rollercoaster of bloating, mood swings, and wondering why every mince pie feels like it's plotting against you. But fear not because we’re not just surviving this Christmas—we’re thriving.

Here’s your guide to navigating the holiday season with your gut and your sanity:

Hormones and holiday havoc

Let’s start with the obvious: menopause can make you feel like you’re starring in a one-woman Christmas pantomime. One minute, you’re the Fairy Godmother sprinkling festive cheer; the next, you’re the Wicked Witch glaring at anyone who dares eat the last Quality Street. It’s not your fault— it’s your hormones playing a game of Twister.

Hormonal changes during menopause affect your digestion, making bloating, constipation, and acid reflux all too common. Add Christmas treats into the mix, and your gut may feel like it’s auditioning for The Taming of the Shrew. But don’t worry; You can outsmart your gut!

Festive feasts without the fallout

The festive table is a minefield of gut-busters: creamy sauces, sugary desserts, and enough cheese to sink a ship. But you don’t have to live off carrot sticks while everyone else dives into trifle. Planning your shopping and meal choices in advance will save a lot of angst.

Here’s how to enjoy the food without waking up feeling like a deflated balloon:

1. Pace Yourself

You don’t need to eat everything in one sitting. Christmas isn’t a sprint; it’s a marathon. Have a little turkey, a smidge of stuffing, and save room for that cheeky slice of pavlova later. Your gut will thank you.

2. Sneaky swaps

• Gravy: Make it with low-fat stock and skip the flour bombs.

• Desserts: Love a bit of sweetness? Opt for fruit-based treats or dark chocolate instead of rich puddings.

• Alcohol: Choose wine spritzers or mocktails over sugary cocktails. (And if anyone teases you, say you’re “saving room for champagne later.”)

3. Gut-loving heroes

Incorporate foods that love your belly as much as you love Christmas carols:

• Fermented delights like sauerkraut or kefir. Yes, it sounds less glamorous than mulled wine, but it works wonders.

• Fibre-rich sides like roasted Brussels sprouts (stop groaning—they’re delicious with garlic and oil)

The "bloat beast" battle plan

Bloating during menopause is like that unwanted relative who shows up uninvited—annoying but manageable with the right approach.

1. Hydrate to avoid dehydration

Water, herbal teas, or a refreshing glass of sparkling water with lemon can keep things moving along nicely. Avoid fizzy sodas as it is likely to cause you to have wind and indigestion.

2. Portion control, not deprivation

Eat slowly, savour each bite, and avoid piling your plate (Easier said than done when pigs in blankets are calling).

3. Peppermint to the rescue

After a big meal, treat yourself to a peppermint tea. It’s like a little hug for your digestive system.

Silent nights (and gut-friendly mornings)

Christmas mornings should be joyful, not spent recovering from the night before. Here’s how to set yourself up for success:

1. Breakfast of champions

Start your day with something wholesome, like oatmeal topped with flaxseeds and berries. It’s festive (red berries!), delicious, and great for digestion.

2. Stay active (yes, really)

A brisk walk after breakfast can do wonders for digestion and lift your mood. Plus, it’s a great excuse to escape the chaos of peeling sprouts.

3. Nap to survive the rest of the day

A mid-afternoon nap is allowed (encouraged, even), but keep it short—20 minutes max. You don’t want to wake up feeling stodgy like the Christmas pudding.

Managing stress without turning into scrooge

Let’s face it: Christmas can be stressful. The pressure to make everything perfect can turn the cheeriest elf into the Grinch. For menopausal women, stress can worsen symptoms like hot flushes, insomnia, and gut discomfort. Here’s how to keep calm and carry on:

1. Say "no" and mean it

You don’t have to attend every event or host the perfect Christmas dinner. Saying no isn’t selfish—it’s self-care.

2. Create a "you zone"

Whether it’s a bubble bath, a cozy nook for reading, or simply locking the bathroom door for five minutes of peace, carve out time for yourself.

3. Breathe; just breathe

When the chaos hits, take a few deep breaths. In through the nose, out through the mouth, and remind yourself that Christmas is about joy, not perfection.

Gut-friendly recipes for a merry menopause

Feeling inspired? Try these easy, gut-friendly holiday recipes:

Festive salad with pomegranate and walnuts

• Mixed greens

• Pomegranate seeds

• Toasted walnuts

• Olive oil and balsamic vinegar dressing

Roasted salmon with lemon and dill

• Fresh salmon fillets

• Lemon slices

• Fresh dill

• Bake at 180°C for 20 minutes. Simple, light, and festive!

Dark chocolate and raspberry bites

• Dark chocolate (70% cocoa or higher)

• Fresh raspberries

• Melt chocolate, drizzle over raspberries, and chill.

Letting go of guilt

Ah, guilt. The unwelcome guest who shows up every time you eat an extra slice of cake or skip a workout. Here’s the thing: Christmas is about joy, not punishment. One indulgent meal won’t ruin your health journey, just like one salad won’t fix everything. Focus on balance and give yourself the gift of kindness.

The post-Christmas reboot

Once the festivities are over, it’s time to reset and recharge.

1. Detox Without the Drama: Skip the fads and focus on whole, nourishing foods.

2. Move Your Body: Gentle yoga or walking can help you feel grounded and energised.

3. Reflect and Celebrate: Take stock of what went well and set small, realistic goals for the New Year so you don’t become overwhelmed.

You’ve got this

Christmas doesn’t have to be a minefield of menopausal mayhem. With a sprinkle of planning, a dollop of humour, and a generous serving of self-care, you can enjoy the holidays without sacrificing your health or sanity. Remember, you’re fabulous, menopause and all. Now, go rock that Christmas jumper and conquer the season!

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Read more from Charlotte Cheetham

Charlotte Cheetham, Gut Health Coach

Charlotte Cheetham is an expert Gut Coach for menopausal women. After suffering from an acute gut infection she had to learn how to manage her gut health to prevent another massive flare up. She has learnt how to manage her nutritional needs to become healthy and happy during the menopause. Her mission is to help as many women as possible to manager thier diet and ifestyle so they. too, can learn how to become healthy and happy again.