Merry and Bright: Boosting Energy and Mood Through the Holidays

The holiday season is often associated with joy, family gatherings, and celebration—but it can also bring seasonal fatigue, stress, and low mood. For women in perimenopause and menopause, hormonal changes can intensify these effects, making it harder to stay energized, focused, and cheerful. With the right strategies, however, you can enjoy the holidays feeling merry and bright.

Why Fatigue and Low Mood Are Common

During perimenopause and menopause, declining estrogen and progesterone levels can impact neurotransmitters like serotonin and dopamine, which regulate mood, sleep, and energy. Shorter days, less sunlight, disrupted sleep, and increased holiday stress can all contribute to fatigue, irritability, and even mild seasonal depression.

Nutrition to Support Energy and Mood

• Focus on whole foods: Incorporate plenty of fruits, vegetables, lean proteins, and whole grains to stabilize blood sugar and sustain energy.
  
  
• Include healthy fats: Omega-3 fatty acids from fish, flaxseed, and walnuts support brain function and mood regulation.
  
  
• Stay hydrated: Dehydration can worsen fatigue and concentration issues. Aim for water, herbal teas, and low-sugar beverages.
  
  
• Limit refined sugars and alcohol: Holiday treats are tempting, but excessive sugar and alcohol can trigger mood swings and energy crashes.
  
  

Supplements and Hormone Support

Certain supplements can help balance energy and mood during the holiday season. Vitamin D, magnesium, and B-complex vitamins are especially helpful during winter months when sunlight is limited. For some women, hormone replacement therapy (HRT) or bioidentical hormones can further support energy, stabilize mood, and reduce fatigue associated with menopause.

Lifestyle Choices for Emotional Balance

• Prioritize sleep: Keep a consistent bedtime and create a relaxing pre-sleep routine to combat holiday-related sleep disruptions.
  
  
• Stay active: Gentle exercise like walking, yoga, or stretching boosts endorphins and maintains energy levels.
  
  
• Manage stress: Mindfulness practices, journaling, and connecting with supportive friends or family can reduce holiday stress and enhance mood.
  
  

Keep Your Holidays Merry and Bright

Don’t let fatigue or low mood overshadow your holiday season. Dr. Elaine Eustis and Rhonda Leach, NP, at Menopause Solutions in Mount Pleasant, SC, can help you develop personalized strategies—including nutrition guidance, supplements, lifestyle adjustments, and hormone therapy—to support energy and emotional well-being during the holidays. Call 843-891-6119 or email info@menopausesolutions.org to schedule your consultation and enjoy a brighter, healthier season.