Why the Holidays Feel Different Now
The holidays used to be simple.
A few late nights. A couple of glasses of wine. Some cookies at the office party. You’d bounce back by Monday.
Now? One glass of wine and you’re wide awake at 3 a.m. drenched in sweat. A big holiday dinner leaves you bloated and exhausted for days. Your energy, mood, and sleep feel like they’re on a rollercoaster from Thanksgiving through New Year’s.
If that sounds familiar, you’re not imagining it.
And you’re not doing anything wrong.
Your body is changing. Which means the way you approach the season may need to change a little too.
Why Perimenopause Changes How You Handle Food and Drinks
Estrogen does a lot more than regulate your cycle.
It helps your body respond to insulin, influences where you store fat, and plays a role in sleep, mood, and digestion.
As estrogen and progesterone fluctuate during perimenopause, many women notice:
Bigger blood sugar swings after carb-heavy meals, followed by crashes in energy and mood
More cravings, especially when sleep is poor
Lighter, more fragile sleep that’s easily disrupted by late meals or alcohol
More bloating and changes in digestion
Less muscle over time, which affects how your body handles both food and alcohol
None of this means you can’t enjoy the holidays.
It just means the strategies that worked in your 20s and 30s may not work the same way now.
Let’s Talk About Alcohol
This is the one I get asked about most this time of year.
And I’ll be honest: alcohol often hits differently in perimenopause.
Here’s why:
It disrupts sleep. Alcohol may help you fall asleep, but it tends to fragment sleep later in the night. If you’re already waking at 3 a.m., a drink can make it worse.
It can trigger hot flashes and night sweats. Many women notice symptoms flare after even one or two drinks.
It affects blood sugar. Alcohol, especially sugary cocktails, can lead to swings that leave you hungry, tired, or irritable the next day.
It can worsen anxiety and mood. That “hangxiety” the next morning is real, and many women find it gets more intense in midlife.
Tolerance can change. With shifts in body composition, the same drink you’ve always had may affect you more than it used to.
Alcohol is also linked to breast cancer risk, which is worth keeping in mind as part of the bigger picture.
This doesn’t mean you can never enjoy a glass of champagne on New Year’s Eve.
It means it’s worth paying attention to how alcohol makes you feel, and deciding with intention instead of on autopilot.
Protein First, Blood Sugar Aware
If there’s one habit I’d encourage this season, it’s this:
Lead with protein.
Protein helps keep you full, steadies blood sugar, and supports the muscle that becomes so important in midlife. When you start a meal with protein, the rest of the plate tends to land more gently.
A few simple ways to put that into practice:
Fill your plate in order. Start with turkey, ham, fish, or other protein, then add vegetables, then the sides and treats you’re most excited about.
Pair carbs and sweets with protein or fat. Cheese with crackers. Nuts alongside dessert. It can help blunt the blood sugar spike.
Eat a real meal before parties. Showing up starving almost always leads to grazing on whatever’s closest.
Choose the treats that are actually worth it. Your aunt’s famous pie? Yes. Store-bought cookies in the break room? Maybe not.
Take a walk after meals. Even 10 to 15 minutes can help your body handle the meal.
This isn’t about restriction.
It’s about building meals that leave you feeling good, so you can enjoy the foods you love without paying for it later.
Don’t Drop the Basics
The holidays have a way of pushing our routines to the side.
But the basics are what keep you steady when everything else feels chaotic:
Sleep. Protect it as much as you can. A consistent bedtime does more for your mood, cravings, and energy than almost anything else.
Movement. Your workouts don’t have to be perfect. Keep strength training when you can, and fit in walks wherever possible.
Hydration. Holiday food tends to be salty, and alcohol is dehydrating. Keep a water bottle with you.
Regular meals. Skipping meals to “save up” for a big dinner often backfires with blood sugar dips, irritability, and overeating later.
Downtime. Stress affects your hormones too. Build in moments to breathe, rest, and reset.
You don’t have to do all of them perfectly.
Just don’t drop them entirely.
Boundaries Are Allowed
Sometimes the hardest part of the holidays isn’t the food.
It’s the people.
The relative who keeps refilling your glass. The friend who says, “Oh, come on, it’s the holidays!” The coworker who comments on what’s on your plate.
Here’s your reminder: you don’t owe anyone an explanation for how you choose to eat or drink.
A few simple phrases that can help:
“I’m good for now, thank you.”
“I’m taking it easy tonight. I sleep so much better.”
“I’ll have a sparkling water, thanks.”
“It looks amazing. I’m saving room for dessert.”
“I’m heading out early. I have an early morning.”
Boundaries apply to your time and energy too. You can say no to the third holiday party in one week.
Protecting your health isn’t rude.
It’s necessary.
Your Holiday Game Plan
A little planning goes a long way. Before the season gets busy, take a few minutes to think through what matters most to you.
Before the event
Decide ahead of time whether you’ll drink, and roughly how much
Eat a protein-rich meal or snack so you don’t arrive starving
Bring a dish you know will work for you, like a protein-packed appetizer or a big salad
Get some movement in earlier in the day
During the event
Start with water or a sparkling drink before reaching for alcohol
Alternate each alcoholic drink with a glass of water
Choose simpler drinks, like wine or a spirit with soda water, over sugary cocktails
Fill your plate once with intention instead of grazing all night
Slow down and actually enjoy your food
Focus on the people, not just the buffet
After the event
Give yourself grace. One meal doesn’t undo anything
Hydrate before bed
Get back to your normal routine at your next meal, not “on Monday” or “in January”
The goal isn’t perfection.
It’s feeling good enough to actually enjoy the season.
The Holidays Can Still Be Joyful
Perimenopause doesn’t mean giving up the foods, drinks, and traditions you love.
It means getting to know your body as it is now, and making choices that support it.
Enjoy the meal. Savor the dessert. Raise a glass if you want to.
And also: protect your sleep, lead with protein, drink your water, and give yourself permission to say no.
You can enjoy the holidays without feeling miserable afterward.
You deserve both.
If you’d like support heading into the new year, let’s talk.
Always here for you,
Jenn
