Stay Energized This Holiday Season: Hormone-Friendly Solutions for Women 45+

My cousin Sandy is one of my favorite people for many reasons. She’s my go-to example of an Energizer Bunny personality and the unofficial common-sense philosopher of our family. Over Thanksgiving dinner, she shared some sage advice when my niece—half her age—lamented how the holiday season was wiping her out.

Sandy leaned back and said, “Sweetheart, the holidays don’t have to feel like a marathon. You just have to know how to pace yourself and keep your tank full.” Wise words, especially for those of us over 45 navigating hormonal shifts that make fatigue feel like an unwelcome guest at the holiday table.

Here are some simple, hormone-friendly strategies to help you feel energized and ready to enjoy the season:

• Balance Blood Sugar

Holiday treats can send our blood sugar on a rollercoaster, leaving us more tired than festive. Pair every carb-rich indulgence with some protein or healthy fats. For example, enjoy that holiday cookie with a few almonds or better yet, after a balanced meal. It keeps energy stable and hormones happy.

• Sleep

Quality sleep is the foundation of energy and hormonal balance, yet it’s often the first thing to go during the holidays. Think of a good sleep routine as a secret superpower. Create a relaxing bedtime ritual—for example, dim the lights, avoid screens, and maybe sip some chamomile tea. Aim for a minimum of 7 to 8 hours of restful sleep to wake up feeling recharged and ready to tackle a new day of holiday fun!

• Move with Intention

We don’t need grueling workouts to feel energized. A 15-minute walk, some light yoga, or even dancing to Mariah Careyin the living room can do wonders for boosting mood and circulation without spiking cortisol, our stress hormone.

• Hydrate

Between holiday cocktails and endless mugs of hot cocoa, it’s easy to forget good old water. Dehydration can actually masquerade as fatigue, so keep a water bottle handy and aim for at least half of your body weight in ounces daily. Add lemon or cucumber slices for a refreshing twist.

• Say Yes to Magnesium

Magnesium is a powerhouse mineral for combating fatigue and supporting hormonal health. Enjoy magnesium-rich foods like spinach, dark chocolate (yes, really - just make sure it’s 72% or higher), or roasted pumpkin seeds. If you are feeling extra depleted, consider a high-quality supplement but make sure to talk to your doctor first to make sure it is appropriate for your individual needs!

• Prioritize “Me Time”

Holiday stress can send cortisol skyrocketing, leaving us drained. Taking even 10 minutes a day to breathe deeply, meditate, or do something we love can keep our cortisol levels happy. Taking some time for ourselves is not only a gift to ourselves but also to those around us.

By tuning into what our body needs and prioritizing small, hormone-friendly habits, we can not only survive but truly thrive this holiday season. So, here’s to energy that lasts longer than the eggnog—and enjoying every joyful moment!

And let’s keep thriving together with small changes for big results!

If you’re looking for more ways to stay vibrant, balanced, and fully present through the holidays, I’d love to invite you to a complimentary Thrive Beyond 45 Strategy Session. Together, we’ll create a plan that supports your hormones, honors your body, and helps you thrive without guilt or overwhelm.