With the festive season upon us, changes to your routine, your diet and stress levels, and changes in your physical activity levels, can all have an impact on your next period and potentially on the next few to come. All the merriment and festivities could have both positive and negative effects on your cycle.
This blog is not intended to give you advice on what not to do over the festive season and is in no way meant to shame anyone (me included!) for probably throwing all caution to the wind over the next few weeks when it comes to our normal wellness routine.
I intend to share helpful information so that you are equipped with the knowledge and understanding about how your choices might impact your period so you're not left wondering what is wrong with you, if you suddenly get really bad cramps with your next bleed or a change in your normal cycle length, or worse PMS or anything like that. So, let's dive in!
1. Eat - Festive food choices can impact your period
We all know the impact of the Brussels sprouts on our digestion, but did you know that all the indulgences of this time of year can contribute to period pain and PMS too? If you overdo it on the cake and sweets, you may find your period symptoms worsen next month or even the next few months. Overeating is so common at this time of year that we merrily hum about it in festive songs! "Overeating, merry greetings, from relatives you don't know!"
It's not about eating too much turkey on the celebratory days themselves (or my vice, having way too many roast potatoes), or a bit of pudding after dinner; it's more to do with the never-ending box of Celebrations, all the mince pies, those massive boxes of biscuits, selection boxes, pudding for breakfast, cake for lunch - anything overly-processed or full of sugar. And there's science to back up the link between sugar consumption and PMS, as well as my personal experience and that of many of my clients (1)
It's often double whammy because when we start eating more junk over the holidays, we eat less nutrient-dense food and our stores of vitamins and minerals can be depleted. Lack of key nutrients can be a big factor in period pain.
So, if you don't ordinarily eat this much sugar you may find that PMS, period pain, and other symptoms like premenstrual acne, knock on your door for a month or two after. If this does happen, the good news is that it can be turned around pretty quickly once you go back to your normal diet after the festivities end. Taking a good full-spectrum multivitamin and mineral over the holidays could help too. You could continue to aim for at least five portions of veg a day in addition to your treats, and make sure to opt for some nuts and festive clementines in between the Roses and mince pies!
2. Drink - Festive drinks can cause some menstrual changes too
"12 pubs" has to be one of the worst festive traditions there is. I did it once: yes it was fun, but never again after the amount I suffered afterwards! Back then I had no idea alcohol could impact our bodies, past the obvious hangover. But there is ample research now, and clinical case studies, that illustrate alcohol's effect on our menstrual cycle. (2) (3)
Mulled wine can be made with delicious spices and less sugar to make it more period-friendly, and of course the "everything in moderation" rule will help too. If you end up drinking loads more than usual this month, that's fine too; but hopefully, understanding that it may affect your period symptoms will mean you can use the experience to give you better clarity on how alcohol affects your body and your cycle. It's different for everyone! Whatever choices you make, just observe your body and let it be some solid "me-search" for understanding your body better. I'd also recommend taking Milk Thistle Complex drops throughout the festive season as well.
It's not just alcohol though, an increase in caffeinated drinks can contribute to PMS too (4) and of course there's the above link with sugar consumption, so go easy on the soft drinks. Why not try some sugar-free herbal mocktails instead? I love adding sparkly water to Biotta's pressed juices for a delicious festive spritzer!
And if you need more coffee than normal to keep you going after a few festive nights out, try some energy-boosting adaptogenic herbs, like Siberian Ginseng (also called Eleutherococcus), which will help your body adapt to stress and help you get through the exhaustion without needing too much extra coffee.
3. Be merry - The benefits of merriment
If you have a stressful job, you may find you are more relaxed and happier over the holidays. It is amazing when our bodies get the rest they need, how quickly they can often heal. So, if you manage to have a happy, relaxed and jolly old time, then you may notice some big shifts in your mood, and fewer PMS symptoms in your next cycle.
My family are big into dancing at festive family get-togethers! Shakin' Stevens, Boney M and of course Abba, all blaring as we dance on our chairs after dinner. It is absolutely great craic and from a health point of view it's a good idea, because moving our bodies after a big meal can help to reduce the big glucose spike you might get after all those extra spuds! And blood sugar balance is really important for hormone balance.
But on the flipside, a lot of the merriment of the season comes from lounging on the couch rewatching Love Actually and Home Alone. The only issue is, if you're used to having a bit more movement in your life, the extra sedentary weeks over the holidays could contribute to period pain, because pelvic stagnation can make cramps worse. So, make sure you're still also getting out for some frosty walks with family members, or getting a winter swim in if you're brave enough. Find a bit of balance between lounging and lunging! Your period will thank you.
One more side effect of merriment could be more late nights, and more lie-ins. If you're used to rising early for work, the change in your circadian rhythm could lead to a longer or shorter cycle in the coming months and potentially more PMS too. Our hormones love routine, so when we disrupt our routine, they can go a bit haywire for a while. The same goes for anyone travelling home to see family, especially with changes in time zones, or anyone doing shift work.(5) But again, please enjoy your travelling and parties and mornings without an alarm; just know that if your cycle is a bit a different next month, there are plenty of simple explanations!
It’s not the most wonderful time of year for everyone
This can be a lonely time for many and can bring up a lot of grief and sadness. And of course, there is the stress of dealing with annoying relatives, who always have a comment to make about your weight or your relationship status! Or perhaps you end up seeing people you just really don't get along with.
If you already suffer from PMS or PMDD and are unlucky enough for your premenstrual week to fall over the holidays, then all of your relatives might end up as annoying relatives, which could add to the stress on your nervous system and subsequently impact your hormones.
Even if you love this time of year, it is easy to get caught up in the hustle bustle, the stress of finding the perfect gifts. But stress can often lead to worse PMS and to longer cycles, or delayed menstruation. So, you might notice that your next period is later than usual. Sometimes I find that as soon as the stress has passed, often within a few hours, your period will start.
I would always invite you, as much as you can, to say no to things you really don't want to do. Download a meditation app and do a few minutes in the morning and evening. Look into tapping (emotional freedom technique), get out for some walks in nature, anything to help reduce the holiday stress! And of course, as a herbalist, I'd recommend taking some herbal nervines for your nervous system. A.Vogel's Passiflora Spray would be a great option as you can simply spray it in your mouth as needed while you're out and about and in need of some soothing herbal medicine!
And with all that being said, I want to wish you all the joy and happiness in the world at this festive time of the year. Let the wonderful herbal remedies be supportive allies for you over the holidays. May you eat with awareness and drink with understanding, and may all your days be merry and bright!
