Thanksgiving Without the Hormone Havoc or the Guilt: Strategies for Women Over 45

Thanksgiving is a time to connect, enjoy, and celebrate. But for women over 45, the holiday season often brings unique challenges. Hormonal shifts, busy schedules, and the pressure to "do it all" can make it easy to put ourselves last.

The good news? With a little preparation and awareness, we can fully enjoy the day—without guilt or compromising our health.

When I think of Thanksgiving preparation, I can’t help but think of my Aunt Noreen. She doesn’t just love to shop—she LUVES it. The highlight of her holiday season? Black Friday. What’s wild is that she hosts one of those 23-course Italian Thanksgiving feasts the night before, yet somehow, she’s up and out the door by 5 a.m., ready to snag the best deals.

I once asked her how she managed it all. Her secret? “It’s all about how you play the game,” she told me.

Even before I became a dietitian, I noticed how much wisdom was packed into her preparation strategies. When I went back to school to study nutrition, I also learned that there is lots of evidence that backed her up. With Aunt Noreen’s blessing, here are some of her top

Thanksgiving tips—updated with an evidence-based twist!

• Don’t Skip Meals—Play the Long Game

Many of us think we’re “saving room” for the big meal by skipping breakfast or lunch, but it’s a trap. Skipping meals can cause blood sugar to drop, triggering stress hormones like cortisol to spike. This leads to intense hunger, cravings, and the inevitable overeating when the turkey finally hits the table.

Instead, start your day with a breakfast that balances protein, healthy fats, and fiber. Something as simple as two hard-boiled eggs (which can be prepped in advance) and a handful of raw, unsalted nuts can stabilize your blood sugar, improve your mood, and keep your energy steady.

If you’re busy cooking, avoid grazing your way through the day. Sampling is fine—just keep it small and intentional. Save your appetite for the meal itself!

• Balance Your Plate Without Restriction

Thanksgiving is not the time for food guilt—it’s a time for joy. Aunt Noreen always said, “Start with the things you love most, but don’t overdo it.” Science backs her up: balancing your plate with protein, fiber, and healthy fats can help you avoid blood sugar spikes and crashes.

Fill your plate with a mix of turkey, roasted vegetables, and smaller portions of the dishes you truly love. Don’t forget to include something green! And if you’re bringing a dish to share, consider a vibrant salad or roasted Brussels sprouts with balsamic glaze—something that’s both delicious and nutrient-dense.

• Watch the Caffeine and Alcohol

It’s tempting to reach for that second (or third) cup of coffee to power through Thanksgiving prep, or to pour another glass of wine during dinner. But too much caffeine can overstimulate your stress hormones, leaving you feeling jittery and anxious. Similarly, alcohol can disrupt blood sugar, interfere with sleep, and worsen those dreaded post-holiday blues.

Aunt Noreen always stuck to one glass of wine with her meal and balanced it with water throughout the meal. Her advice holds up: if you’re drinking, have it with a balanced meal or immediately after. Then prioritize a glass of water or sparkling water to stay hydrated and keep things in moderation.

• Prioritize Hormonal Balance

Thanksgiving is a marathon, not a sprint—especially for women navigating perimenopause or menopause. To support your body and avoid the dreaded “food hangover,” focus on strategies that keep your hormones in check:

• Avoid going too long without eating. Skipping meals stresses the body, causing cortisol to spike.

• Limit sugar. While desserts are part of the celebration, too much sugar can lead to mood swings, fatigue, and inflammation. Enjoy a small portion of your favorites - just make sure to have them after your meal and not to wait too long!

• Hydrate. Dehydration can mimic hunger and fatigue. Aim for at least 8 cups of water throughout the day.

• Move your body. A brisk family walk after dinner can help regulate blood sugar and improve digestion.

  
  

Thanksgiving doesn’t have to feel like a tug-of-war between indulgence and health. By planning ahead, balancing your plate, and keeping Aunt Noreen’s wisdom in mind, you can enjoy the day to its fullest—without the guilt or the crash.

Next week, we’ll dive into the power of self-care and gratitude, two more keys to thriving during the holidays. For now, take a cue from Aunt Noreen: enjoy the meal, savor the company, and don’t forget to save a little energy for what matters most to you—whether that’s an early morning shopping spree or simply waking up the next day feeling your best.

Ready to Stay Balanced?

Take a moment to think about your plan for Thanksgiving now and set your intention so it doesn’t get lost in the holiday hustle. And if you’re looking for more support, schedule a complimentary Thriving Over 45 Strategy Session. Together, we’ll create a personalized plan to help you feel vibrant, balanced, and fully enjoy the holiday cheer—no need to wait for New Year’s to feel your best!

And remember, you’ve got this!