The holiday season shouldn't mean choosing between enjoying festive meals and managing your health. For women navigating menopause, blood sugar sensitivity and metabolic changes can make holiday eating feel overwhelming. Here's the truth: you can savour the season without derailing your wellbeing or drowning in guilt.
Menopause changes how your body processes food. Postmenopausal women have higher fasting glucose and increased insulin resistance (Otsuki et al., 2007). The drop in estrogen affects blood sugar regulation, making you more sensitive to sugar-heavy treats (Bermingham et al., 2022). This doesn't mean giving up celebrations, it means approaching them differently.
During menopause, declining estrogen reduces insulin sensitivity. When glucose levels spike and crash, you experience fatigue, increased hot flushes, mood swings, and intense cravings.
Practical Strategies
Mindful awareness of portions naturally reduces intake without restriction (Jordan et al., 2014).
At Parties: Use smaller plates, fill half with vegetables, take moderate portions initially, step away from food between servings.
At Family Meals: Serve yourself, eat slowly, stop when satisfied not stuffed, remember leaving food isn't wasteful.
You don't owe anyone an explanation for how you eat.
When pushed to eat more: "It was delicious, and I'm satisfied. Thank you!"
When someone comments on your choices: "I'm eating what makes me feel good."
When diet discussions arise: "I'd rather not discuss diets. How about [change subject]?"
Set Boundaries: If needed, address persistent food-pushers privately before gatherings.
Some traditional holiday foods are common hot flush triggers. These alternatives let you enjoy festive flavours without the symptoms:
Instead of spicy dishes: Choose milder versions or add your own heat level
Instead of hot beverages: Try iced coffee, cold brew, or chilled herbal teas
Instead of heavy cream sauces: Opt for tomato-based or lighter preparations
Instead of sugary cocktails: Choose wine spritzers with ice or spirits with soda water
Research shows that self-compassion, not restriction, leads to better long-term choices (Warren et al., 2017).
Key Shifts: One indulgent meal doesn't undo health. Your worth isn't determined by food. Enjoying holiday treats is normal. Tomorrow is always fresh.
Stay Present: Savour flavours and textures. Mindful eating naturally leads to less consumption with more pleasure.
Before events: Eat protein-rich snack, review strategies, embrace balance over perfection.
During events: Stay hydrated, check hunger cues, choose foods you truly want, move around.
After events: Let go of "should have" thoughts, return to normal eating, don't restrict.
If symptoms appear during meals, use your cooling strategies. Your comfort matters. Most importantly, holidays are about connection. Food is part of celebration, not the entire celebration.
The guilt-free approach to holiday eating during menopause means honouring both health and enjoyment. By managing blood sugar thoughtfully, setting boundaries confidently, and releasing guilt entirely, you can fully participate in celebrations. This season, enjoy food without apology while supporting your body.
Navigating nutrition and symptoms during menopause is easier with personalised support.
Want support on your menopause journey? Book a consultation with one of our experienced healthcare providers today. The first consultation with a doctor is gap-free and bulk-billed, which means no out of pocket cost to you. Choose a time that suits you via our booking portal here or call 1300 412 422 to speak to a member of our team.
Alternatively, answer a few questions about your health and lifestyle to get a free assessment report on your situation and discover if Emsee is the perfect match for you.
Bermingham, K. M., Brennan, L., Segurado, R., Gibbons, H., O'Gorman, A., Ullrich, A., ... & Gibney, E. R. (2022). Menopause is associated with postprandial metabolism, metabolic health and lifestyle: The ZOE PREDICT study. EBioMedicine, 85, 104303.
Jordan, C. H., Wang, W., Donatoni, L., & Meier, B. P. (2014). Mindful eating: Trait and state mindfulness predict healthier eating behavior. Personality and Individual Differences, 68, 107-111.
Otsuki, M., Kasayama, S., Morita, S., Asanuma, N., Saito, H., Mukai, M., & Koga, M. (2007). Menopause, but not age, is an independent risk factor for fasting plasma glucose levels in nondiabetic women. Menopause, 14(3), 404-407.
Warren, J. M., Smith, N., & Ashwell, M. (2017). A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms. Nutrition Research Reviews, 30(2), 272-283.
This article is intended for informational purposes only and does not replace professional medical advice. Please consult with a healthcare provider for any specific symptoms or issues you might be experiencing.