The holiday season is a time for joy, celebration and connection with loved ones. However, for those who experience menstrual symptoms, the hustle and bustle of the holidays can sometimes add stress and discomfort.
Managing menstrual symptoms – such as cramps, fatigue, headaches and mood swings – during this busy time is crucial to fully enjoying the festivities. Here’s a guide with tips from Cecelia Brown, CNM, a certified nurse midwife at Atrium Health Women's Care Charlotte OB/GYN, to help you navigate the holiday season while taking care of your body.
Prioritize self-care
Amid the holiday rush, self-care might take a backseat, but it’s essential for managing menstrual symptoms. Here are some tips to prioritize your well-being:
- Rest and relaxation: Ensure you get enough sleep, even with a packed schedule. Quality sleep helps regulate hormones and reduce stress, which can alleviate menstrual symptoms.
- Hydration: Staying hydrated is vital, especially when indulging in holiday treats. Water helps reduce bloating and supports overall health.
- Heat therapy: Use a heating pad or take warm baths to soothe cramps and relax your muscles.
Plan ahead with comfort in mind
Whether you’re attending a family gathering or traveling, planning ahead can make a big difference in how you manage your symptoms:
- Pack essentials: Always carry menstrual products, pain relievers and a small heating pad if possible. This preparation ensures you’re ready for any situation.
- Wear comfortable clothing: Choose outfits that make you feel relaxed and confident. If you’re dealing with bloating or cramps, opt for loose-fitting clothes.
- Schedule downtime: If possible, plan some downtime between events to rest and recharge. Even a short break can help you manage symptoms more effectively.
Eat mindfully
Holiday meals are often rich and indulgent, which can exacerbate certain menstrual symptoms, like bloating and fatigue. Here’s how to enjoy holiday foods while minimizing discomfort:
- Balance your plate: Include plenty of fruits, vegetables, and whole grains in your meals. These foods can help regulate digestion and provide essential nutrients.
- Watch your sugar intake: While it’s tempting to indulge in sweets, excessive sugar can lead to energy crashes and worsen mood swings. Enjoy treats in moderation.
- Limit caffeine and alcohol: Both can increase dehydration and irritability. Try to alternate alcoholic drinks with water and opt for herbal teas instead of coffee.
Stay active
Physical activity can help alleviate your menstrual symptoms, improve your mood and boost your energy levels. Here are ways to stay active during the holidays:
- Incorporate gentle exercise: Activities like walking, yoga or stretching can relieve cramps and improve circulation. Consider taking a walk after a big meal or doing a short yoga session before bed.
- Make it social: Invite family or friends to join you for a walk or a light workout. It’s a great way to stay active and spend quality time together.
Manage stress
The holidays can be stressful, which might worsen menstrual symptoms like headaches or mood swings. Here’s how to keep stress at bay:
- Practice mindfulness: Techniques like deep breathing, meditation or journaling can help manage stress. Even just a few minutes a day can make a difference.
- Set boundaries: Don’t be afraid to say no to events or commitments that feel overwhelming. Prioritize your well-being and focus on what truly matters to you.
- Seek support: Talk to someone you trust about how you’re feeling. Sometimes, sharing your experience can lighten the load and provide emotional relief.
Managing menstrual symptoms during the holidays doesn’t have to be a daunting task. With a little planning and self-care, you can enjoy the festive season while taking care of your body. Remember, it’s OK to put your needs first and make adjustments to ensure you feel your best. Happy holidays!
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