Why the Holidays Feel Harder in Perimenopause & Menopause
If you’ve ever wondered why November and December feel like a perfect storm, late nights, more sugar and wine, tighter waistbands, you’re not imagining it. During the menopause transition, shifting estrogen and progesterone change how your body stores fat and uses energy. Estrogen normally helps keep fat stored around the hips and thighs, but when levels fall, more of it settles around the abdomen.
1. Estrogen Shifts → Body Composition Changes
When estrogen drops, we tend to lose lean muscle and gain visceral (belly) fat. Muscle is metabolically active—it helps regulate blood sugar and burns calories at rest. Without enough resistance training or protein, the body becomes ‘metabolically quieter.’
Action steps:
- Aim for 25–35 g of protein per meal.
- Strength train 2–3 times per week.
- Stay active on non-workout days: walking, stairs, short breaks from sitting.
2. Holiday Stress → Cortisol → Appetite & Cravings
Cortisol is the body’s main stress hormone. Short bursts help us stay alert, but when cortisol stays elevated for weeks, it raises blood sugar, increases hunger, and disrupts sleep. That’s a triple threat to your metabolism.
Action steps:
- Take 3–5 minutes of deep breathing before or after stressful situations.
- Add movement snacks: short walks or stretches throughout the day.
- At meals, eat protein first, then vegetables, then starch or dessert.
3. Sleep Debt → Weight Creep
Sleep isn’t just rest, t’s metabolic maintenance. Poor sleep lowers leptin (the hormone that says ‘I’m full’) and raises ghrelin (the hormone that says ‘I’m hungry’). Even one short night can increase cravings for sugary, high-fat foods.
Action steps:
- Keep a consistent wake-up time, even on weekends.
- Get outside for morning light exposure.
- Limit or avoid alcohol. Even one or two drinks can disrupt deep sleep. Once in a while is fine, but ask yourself: how often am I willing to compromise the quality of my sleep?
Myth Bust: ‘Everyone Gains 5 Pounds Over the Holidays’
Not quite. Studies show the average holiday weight gain is about 1 pound, but most people never lose it afterward. That single pound can snowball over years. Small daily choices truly matter more than holiday ‘damage control.’Smart Holiday Blueprint (Steady, Not Perfect)
The 5×5 Rule (Holiday Anchor): Five habits, five days a week. Hitting even three on a chaotic day is a win.
- Protein at every meal (25–35 g)
- Fiber to fullness
- Move daily
- Sleep protect
- Stress reset
Where Hormone Therapy Fits In
Hormone therapy (HT) is the most effective treatment for hot flashes and other menopause symptoms and helps prevent bone loss. It’s not a magic fix for weight, but stabilizing estrogen and sleep often helps your metabolism function better. If you’re unsure whether HT is right for you, it’s best discussed during your initial consultation. If you are between the age of 40 and 60 and have questions about whether your hormones could be impacting your sleep quality or your weight, let’s talk about it!
Sample ‘Busy Day’ Menu
- Breakfast: Greek yogurt + whey or skyr + berries + chia seeds (~35 g protein)
- Lunch: Rotisserie chicken, quinoa, and roasted veggies (~35–40 g)
- Snack: Cottage cheese with apple slices (~25 g)
- Dinner/Event: Protein-based entrée, half-plate vegetables, and one starch or dessert you really enjoy.
FAQs
Is holiday weight gain inevitable?
No. Most people gain less than a pound, but that small gain can stick around if habits don’t reset. Consistency protects you all year.
Can hormone therapy help with weight?
How does alcohol affect sleep?
I’m sleeping poorly. What’s one change that helps the most?
Evidence & Further Reading
– The Menopause Society (2022): Hormone Therapy Position Statement
– Lovejoy JC et al. Obesity (2008): Body-composition changes
– Torres SJ & Nowson CA. Nutrition (2007): Stress hormones and appetite
– Yanovski JA et al. NEJM (2000): Holiday weight gain and retention
– Chaput J-P et al. Sleep (2013): Sleep duration and weight gain risk
