Have yourself a Meno-Merry Christmas.

If you’re in the midst of the menopause hormone rollercoaster, life can feel brittle at times. I certainly found myself holding tight to hard won ‘gains’ - from careful food planning to exercise, meditation and more - in order to maintain a sense of control. This can make relaxing into periods like Christmas, where routines inevitably shift, difficult.

We can worry that we’ll lose the progress we’ve made in feeling better. But there is much we can do to embrace the holidays and keep our hormones happy too. Here are just a few tips to add to your toolkit.

1. Keep breakfast protein heavy: many of our normal eating habits are impossible to keep when we’re celebrating, staying with friends or eating out. Sticking to a protein rich breakfast can be a great way to ensure your body is still getting what it needs to keep your hormones balanced. Dr Martins, our resident naturopath and herbalist, recommends the PFF approach: a serving of protein, a serving of fibre and a serving of good fat to set you up for the day ahead.
   
   
2. Embrace Brassicas: brussel sprouts, leafy greens, broccoli…these health giving members of the brassica family contain indole-3-cabinol, a compound that helps us metabolise oestrogen in the gut and liver as being high in fibre too.…So,  load up with your greens this Christmas and your hormones will thank you! 
   
   
3. Sprinkle seeds as well as star dust!: adding nuts and seeds to dishes can be a great way to add protein, healthy fats, vitamins and minerals to your plate. And, as a health-giving snack, why not flavour and roast your own?
   
   
4. Swap out crisps / chips for peas!: spicy roasted chickpeas make a delicious snack and are a great source of plant protein and fibre too. Check out Deliciously Ella’s simply cumin chickpea recipe HERE and then start to experiment with your own! 
   
   
5. Be like the cool kids and go alcohol free: In the last 7 years the number of 18-23 drinking choosing to go alcohol free has risen from 17% to 39% in the UK. The reason? It’s no longer cool to drink it or socially awkward to choose not to. We all know alcohol can exacerbate hot flashes, disrupt sleep and increase anxiety. It can impact our resilience and commitment to other health-giving practices too. So this christmas, why not experiment with a few sophisticated alcohol free options? We love Peroni Nastro Azzurro 0.0%, Kyle Minogue’s alcohol free sparkling rosė wine, and Seedlip do beautiful mixers that taste like the best cocktails too.
   
   
6. Make your supplements your one non negotiable: whether you’re taking our powdered foundational blends or our cluster-symptom capsules, keep consistent. Carry us with you. Hook us to a daily self care moment. It’s the easiest way to maintain foundational health - and a little time to yourself - every day.

With love, the LIMINAL team.