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Christmas is steeped in tradition and with that comes expectations \u2013 if the whole family usually descend on you each year, there\u2019s probably an assumption that\u2019s going to happen again this year. Or maybe you always wrap your presents with a flourish or are known for your delicious Christmas cake. That doesn\u2019t mean you have to continue to do these things if you don\u2019t want to.<\/p>\n\n\n\n
Relate advises<\/a> that you talk with your family and friends in advance about everyone\u2019s expectations of Christmas. Make them aware if there are any changes you want to make (they might have some of their own, too). It\u2019s not easy to keep everyone happy, and that\u2019s not a role you have to fulfil, so the sooner conversations are had, the easier it will be to find compromises.<\/p>\n\n\n\n Avoid any panic over running out of your HRT or other medications by making sure you have enough. Newson Health pharmacist Hayley Berry recommends re-ordering when you get down to about one month\u2019s supply.<\/p>\n\n\n\n Over Christmas and New Year, pharmacies and general practices will be closed on some days and may be open different, shorter, hours on others, so it can take longer to renew prescriptions. Getting a prescription from your GP then getting it filled at a pharmacy can take between seven and 10 days during busy periods so bear this is mind when placing your repeat prescription order, Hayley advises.<\/p>\n\n\n\n \u2018Get your prescription in with plenty of time so that if there is any issue, it can be sorted out, and you can have the peace of mind of knowing you won\u2019t run low of HRT over Christmas. HRT can have a significant impact on your wellbeing, so while we often put everyone else first at Christmas, don\u2019t forget the importance of your medication,\u2019 says Hayley.<\/p>\n\n\n\n If you are away from home and forget your HRT, don\u2019t feel you have to go without. Go online at NHS 111 and follow the link for emergency prescriptions<\/a>, which will link you with a local, open pharmacy.<\/p>\n\n\n\n Money worries can have a huge impact on your mental wellbeing, so Citizen\u2019s Advice<\/a> suggests to be realistic about what you can afford, and budget accordingly. Work out how much are you going to spend on each person and stick it to avoid a January debt hangover. If you have a large family, consider doing a Secret Santa with a price cap so you each only buy for one person.<\/p>\n\n\n\n The Money Saving Expert website has lots of great advice on saving money this Christmas.<\/a><\/p>\n\n\n\n Rebecca Lewis, GP and menopause specialist at Newson Health, says talking about your menopause with your loved ones can help: \u2018During the perimenopause, you may feel detached and isolated even among your friends and family. Talk to them about what you are experiencing, and that it is caused by your hormones changing. This can really help people to understand and respond with empathy.\u2019<\/p>\n\n\n\n If you don\u2019t feel comfortable talking with your family, make sure you have one person you can contact during the festive period if you need to let off steam \u2013 or create a Whatsapp group with friends purely for that purpose as you\u2019ll not be alone!<\/p>\n\n\n\n RELATED: how to talk to your children about the menopause<\/a><\/p>\n\n\n\n Christmas is full-on at the best of times but it\u2019s common to experience feelings of overwhelm when you are perimenopausal or menopausal. Some women don\u2019t delegate as they prefer to stay in control but asking others for help makes them feel more included and fosters an \u201call in it together\u201d spirit.<\/p>\n\n\n\n There are no medals awarded for taking everything on yourself so delegate, even if it\u2019s just little jobs – children can lay the table, parents can peel spuds, etc. \u2018After all, it is your Christmas as well and you should be able to enjoy it,\u2019 says Dr Lewis.<\/p>\n\n\n\n Whether you have a house full, or you\u2019re visiting family and tempers are starting to fray, suggest leaving the house for a walk to break things up a little. When everyone is cooped up indoors, it\u2019s natural for tensions or pressure to build up. Going for a walk will give everyone the chance to chat to someone different, and grab some mind-clearing fresh air.<\/p>\n\n\n\n RELATED: 5 reasons to walk more during the menopause<\/a><\/p>\n\n\n\n The notion that Christmas has to be perfect means you can heap extra pressure upon yourself. \u2018We can often feel overloaded by this pursuit of Christmas having to be incredible,\u2019 says Dr Lewis. Instead, adopt a new motto \u201cgood enough\u201d. So what if your roast potatoes aren\u2019t as crispy as usual \u2013 if they\u2019re cooked and edible, count it as a win. It also helps to adopt a sense of humour when things do go wrong \u2013 if you can laugh, the whole family will take their cue from you.<\/p>\n\n\n\n If food and alcohol trigger or affect your menopausal symptoms, try to limit these. Aim to be sensible when it comes to alcohol, as Dr Lewis advises: \u2018Alcohol often increases tiredness by disrupting sleep, can make hot flushes worse, increase our anxiety and lower mood.\u2019 But if you do have a drink or two, there\u2019s no need to feel guilty or beat yourself up about it.<\/p>\n\n\n\n There is also some evidence that spicy foods and caffeine can exacerbate hot flushes, which is worth bearing in mind if this affects you. Try to strike the right balance at Christmas between having a well-rounded diet with the odd treat thrown in. \u00a0<\/p>\n\n\n\n RELATED: alcohol and the menopause<\/a><\/p>\n\n\n\n Sleep boosts your brain power, immunity, heart health and curbs hunger hormones, all of which can help keep you healthy over Christmas. But declining levels of hormones due to the perimenopause or menopause can impact your sleep. Keep to your regular evening routine, even during Christmas, by going to bed and getting up at the same time. Your body will thank you for it.<\/p>\n\n\n\n Yes, Christmas is a time for thinking of others but there are 24 hours in a day and you deserve at least 30 minutes during each to do something for yourself that makes you happy. It might be finding a quiet spot in the house to read a book or do something creative, practicing yoga or mindfulness or taking the dog for a walk.<\/p>\n\n\n\n Whatever you choose, spend some of the time thinking about your breathing to help you relax \u2013 find breathing exercises in the mental health symptoms section of the balance app<\/a>.<\/p>\n\n\n\n Perimenopause and menopause can be a time of sexual liberation \u2013 if you have children, they may be growing up fast or have flown the nest altogether, so you have more time, or you may have started a new relationship or are enjoying dating.<\/p>\n\n\n\n Sex has many benefits for your physical and mental health and Christmas provides more opportunity to enjoy it. Just remember, it\u2019s still really important to think about safe sex and using contraception to safeguard against sexually transmitted infections (STIs).<\/p>\n\n\n\n2. Organise your meds<\/h2>\n\n\n\n
3. Budget ahead<\/h2>\n\n\n\n
4. Talk about your symptoms<\/h2>\n\n\n\n
5. Delegate jobs<\/h2>\n\n\n\n
6. Get outside<\/h2>\n\n\n\n
7. Think: good enough!<\/h2>\n\n\n\n
8. Consider your diet<\/h2>\n\n\n\n
9. Stick to your sleep schedule<\/h2>\n\n\n\n
10. Take me-time<\/h2>\n\n\n\n
11. Enjoy safe sex<\/h2>\n\n\n\n