Your Holiday Survival Guide for your Gut, Goals & Sanity!

The holidays really are a beautiful time… but they can also feel a bit full-on, can’t they? Between end-of-year catch-ups, Christmas drinks, work parties, school events, family visiting… it’s a lot. And if you’ve noticed that a few extra treats or drinks seem to “stick” more than they used to, you’re definitely not imagining it.

In perimenopause, your body is changing the way it responds to food, alcohol, sleep, stress... all of it. Hormones fluctuate, digestion slows down a bit, insulin sensitivity shifts, and your gut becomes more reactive. So the usual December fun can feel a little rougher than it did in your 20s or 30s.

That’s why I put together this holiday survival guide, not to be restrictive, but to help you enjoy the season and feel comfortable in your body at the same time.

1. Move while you mingle

If you stand in one spot near the food table… well, you know how that ends.
Keep moving - wander, chat, grab a canapé and stroll. Light movement helps digestion, steadies blood sugar and naturally stops the bottomless grazing.

2. Offer to help

Volunteer to hand around plates, set the table, clear glasses, whatever’s needed.
It keeps you busy, gets you moving, and removes that awkward hover near the food.

3. Bring a “reflection buddy”

This sounds funny but it works.
If there’s someone whose eating pace or food choices you admire, stick close. We subconsciously mirror the behaviours of people around us, so pick someone who seems to have it under control and do what they do.

4. Don’t arrive starving

This might be the biggest mistake I see.
If you turn up ravenous, of course everything looks irresistible.
Have a quick protein-and-fibre snack before you go,  yoghurt and berries, hummus and veg, a handful of nuts. It levels your blood sugar and makes decision-making a lot easier.

5. Scan first, then decide

Do a full lap before you fill your plate.
Ask yourself: What do I actually want? What can I leave?
Smaller portions of the foods you love still let you enjoy everything without the “ugh, I’ve overdone it” feeling later.

6. Keep your future self in mind

Check in with yourself: How do I want to feel in a couple of hours?
Not in a perfection way, just awareness. It helps you stay connected to your goals, your gut, and your energy.

7. Move after the party

A 10-15 minute walk makes a world of difference.
It helps digestion, steadies blood sugar and reduces that heavy, sluggish feeling later.

8. Choose your indulgence moments

Not every event needs to be a free-for-all, and not every event needs to be controlled.
Pick the ones you want to fully enjoy, and approach the others with a bit more structure. It takes the pressure off and keeps you feeling consistent.

A final word

Perimenopause isn’t just “business as usual”, your body genuinely processes food, alcohol and stress differently now. Digestion slows down, cravings change, sleep can be disruptive, and your gut reacts more quickly.

But you’re not powerless.
These simple tweaks help you work with your physiology, not against it.

You don’t need perfection.
Just a bit of awareness, a few smart strategies, and the reminder that you can enjoy the season and feel good in your body the next day.