🎄 1. Stay Well Hydrated

Hydration is essential for clear thinking and optimal daily functioning. Water helps transport vital nutrients to our organs and supports the removal of toxins from the body. It’s also one of the first things we forget when life gets busy — especially during the festive season — which makes staying on top of your water intake even more important.

🎄 2. Keep Your Plate Balanced

A balanced plate sets you up for steady energy and better food choices throughout the day. Aim to fill your plate with a combination of lean protein, colourful vegetables, and whole grains.

Protein helps keep you full and supports muscle health; vegetables add fibre, antioxidants, and volume; and whole grains provide slow-release energy that keeps your blood sugar stable. Starting your meal with this balance not only nourishes your body but also makes you less likely to overeat or reach for extra snacks later on.

Building your plate this way becomes especially helpful during the festive season, when rich foods and treats are everywhere — it allows you to enjoy them without the energy crashes or guilt.

🎄 3. Chew Slowly and Be Mindful

Digestion begins with chewing, so taking the time to eat mindfully can support better digestion, prevent overeating, and help reduce that uncomfortable festive bloat. Pause for a moment to notice the flavours, textures, and aromas of your food — it not only enhances enjoyment but also helps you stay in tune with your body.

Festive treats are part of the joy of this season, so enjoy them! Try choosing the one you truly want most and savour it slowly. Mindful enjoyment always beats mindless nibbling.

🎄 4. Prioritise Protein at Every Meal

Protein helps keep you fuller for longer, supports hormone balance, and stabilises blood sugar — all especially important for women. It also plays a key role in maintaining lean muscle, supporting metabolism, and keeping energy steady throughout the day. Easy options include Greek yogurt, eggs, lean meats, tofu, legumes, or nuts.

For most women, a helpful target is around 0.8–1.8 grams of protein per kilo of body weight per day, depending on goals and activity. This range supports appetite control, strong muscles, and overall wellbeing.

🎄 4. Hydrate Before Events

Drink a glass of water before meals and celebrations to support digestion and avoid confusing thirst for hunger. Drinking water before meals and festive events is a simple but powerful way to support your digestion and overall wellbeing. Hydration helps your body process nutrients more efficiently and can prevent overeating, as we sometimes mistake thirst for hunger.

🎄 5. Avoid Going to Events on an Empty Stomach

Have something nutritious before you head out to a festive event. This will help you avoid over eating, and allows you to get some good nutrition into your belly up front, rather than snacking on all the usual snacky foods and temptations at big events

🎄 6. Don’t Skip Meals

Skipping meals or trying to “save” calories often leads to overeating later. Eating regularly helps keep your energy, appetite, and mood steady throughout the day.

Starting your morning with a little protein, ideally within 30 minutes of waking, supports your metabolism, helps reduce stress hormone spikes, and sets you up for mindful choices at meals that follow.

🎄 7. Stay Active (Festive-Style!)

A walk with family, dancing in the living room, or a quick strength session all count. Keep it light and enjoyable - and of course don’t forget your Festive Season Workout Program!

🎄 8. Be Smart With Alcohol

Enjoying a drink over the festive season is part of the fun, but being mindful can help you avoid unwanted energy crashes or overindulgence. During perimenopause, alcohol can have a stronger impact on blood sugar, sleep, and hot flashes, so being mindful is especially important. Try alternating each alcoholic drink with a glass of water or sparkling water — this helps keep you hydrated, supports digestion, and can reduce the likelihood of worsening symptoms.

Pairing drinks with a small amount of protein, such as cheese, nuts, or even a boiled egg, can help stabilise blood sugar and prevent sudden hunger or cravings later. Being strategic about alcohol doesn’t mean missing out — it simply helps you enjoy celebrations while feeling your best.

🎄 9. Stock Easy, Nutritious Options

Having convenient, healthy options on hand can make a big difference during the busy festive season. Stock your kitchen with simple go-tos like fresh fruit, Greek yogurt, nuts, veggie sticks, hummus, or boiled eggs.

These easy choices not only help balance out indulgent treats but also provide sustained energy, protein, and fibre to keep you feeling satisfied between meals. When healthy options are visible and ready to grab, it’s easier to make mindful choices and avoid reaching for processed snacks or overdoing sweets.

For perimenopausal women, prioritising protein-rich snacks can also help stabilise blood sugar, support metabolism, and reduce cravings that are often heightened during hormonal changes.

🎄 10. Maintain a Gentle Bedtime Routine

Late nights are common during the festive season, but even a short wind-down routine can make a big difference. Taking 15–30 minutes to relax before bed — whether it’s reading, stretching, or a warm shower — helps signal to your body that it’s time to rest.

Quality sleep supports appetite regulation, mood stability, and energy levels, all of which can be especially important for perimenopausal women, as hormonal changes may affect sleep quality. Prioritising a simple bedtime routine, even during busy days, can help reduce stress, curb late-night cravings, and improve how you feel both physically and mentally.

🎄 11. Plan Ahead for Busy Days

Keep a few nutritious, ready-to-go healthy meals or snacks on hand for hectic festive days. A bit of preparation helps you stay on track without stress and prevents you from heading to easy take out options when things get busy.

🎄 12. Be Kind to Yourself

The festive season is a time for connection, joy, and celebration — not perfection. Healthy habits aren’t about following strict rules or feeling guilty for indulgences; what matters most is consistency over time.

Hormonal shifts can affect appetite, energy, and mood, so it’s especially important to approach yourself with compassion. Allow yourself to enjoy treats, rest when needed, and prioritise self-care without judgment. Small, sustainable choices made consistently will support your wellbeing far more than short-term strict restrictions.

Remember: balance, not perfection, is the key to feeling your best throughout the festive season and beyond.

Wishing you a happy, healthy, and joy-filled festive season! 🎁✨