Why Are PMS Symptoms Worse During the Holidays?

We love the holidays! But we know that Christmas and everything that comes with it can also be incredibly stressful. You're busy buying gifts, decorating your home, cooking, hosting, and juggling which side of the family you'll be with on Christmas Day. Add to that mood swings, irritability, low energy, fatigue, and cramps, and it's a brutal combination.

But did you know that the holidays can actually worsen PMS symptoms? Does your premenstrual period (PMS) fall on Christmas? Then read on. In this blog post, we'll explain why your PMS symptoms can be worse and what you can do about it.

Why do you suffer more during the holidays?

If your period coincides with the festive season, it can be a bit of a downer. And even if your period isn't normally this bad, you can still experience more discomfort during the holidays! The good news is there's a lot you can do to feel better, so you can enjoy yourself even if your period is heavy. Let's start with what aggravates the symptoms.

Cozy drinks

During the holidays, it's perfectly normal to drink a little more. But with so many parties and social gatherings where alcohol plays a major role, it's important to know how alcohol affects your menstrual cycle. Because alcohol and our hormones don't mix very well.

That's because alcohol is broken down by the liver, but the liver also plays a major role in processing your excess hormones. If your liver spends too much time processing that Christmas party from the night before, your estrogen will be at the back of the queue and can't leave your body.

This is also why you might have noticed your hangovers change throughout your cycle. It has to do with hormones.

You can read more about your cycle and alcohol in our blog Cheers to Being a Woman .

Go to bed late

As we mentioned earlier, the holidays are filled with parties. Whether it's work gatherings, family gatherings, or a cozy evening with friends, there are plenty of times when you might find yourself going to bed later. But don't underestimate the role sleep plays in your menstrual cycle. Even if your symptoms are mild, your body needs more rest during the premenstrual phase, or menstrual phase. If you go to bed late too often and get little sleep, you'll notice your symptoms worsen.

Eating too much

It's so tempting to indulge in those delicious dishes during the holidays. Every gathering seems to revolve around food, and very little of it is actually nutritious! But all those delicious fried snacks and indulgent desserts can contribute to inflammation, which can worsen your PMS symptoms like cramps and fatigue.

Stress and burnout

As enjoyable as the holidays are, they often bring a lot of stress. Stress can have a significant impact on your menstrual cycle. And if you're already experiencing mood swings, irritability, depression, or low moods, adding even more stress can be devastating.

Studies have found links between stress and changes in menstrual length and pain during menstruation. When you're stressed, cortisol levels in your body rise. This can trigger a fight-or-flight response—an instinctive reaction that's usually beneficial because it helps protect us from danger. But it can be detrimental to your physical and mental health if you're in this mode for an extended period (like the entire month of December!).

How to Relieve Your PMS Symptoms During the Holidays

Give yourself some rest

There's already enough hustle and bustle – Halloween, Sinterklaas, Christmas, New Year's Eve... so take some time for yourself! Find a moment to unwind and give yourself time to relax. Try a self-care ritual as a Christmas gift to yourself. Think about:

• a warm bath with scented candles
• a nutritious meal
• a Christmas movie
• a quiet walk in the park or forest

Whatever it is, remember that self-care is something you should practice all year round—not just at Christmas. Rest and recovery are important for your mental and physical health, especially during your period! So always listen to your body.

Don't drink too much

We're not saying you should avoid alcohol entirely. But you can do things to reduce its impact on your hormones and cycle. For example, choose drinks with a low glycemic index like wine or champagne. Always eat while drinking and never drink on an empty stomach! And after each drink, have a glass of water or a mocktail.

Eat smart

We're not Grinch-like, and we're certainly not saying you can't eat any of the delicious Christmas food. We do love delicious treats too, but as with everything in life, it's all about balance. Eat more fruits, vegetables, and healthy fats during the holidays to get more antioxidants and anti-inflammatory foods. This way, you'll maintain a good balance and your body can better process the less nutritious food.

To learn more about how to hack your cycle with food, read this blog post .

Put sleep first

If you plan to party until the wee hours, try to plan it so you can sleep in and recover in the morning. If you regularly disrupt your normal sleep pattern, you'll really notice it.

If you can't sleep in and wake up feeling groggy, it might seem like a good idea to grab a giant cup of coffee to help you wake up. But don't drink too much caffeine , as it can mess with your hormones.

Want to learn more about how sleep affects your cycle? Read our blog: Sleep and Your Cycle: How Are They Connected?

Consider a supplement

At Guud Woman, we believe in the power of vitamins, minerals, and herbs. A balanced diet is a great way to stay healthy. Supplement your diet if necessary to ensure you're getting everything you need! See where you could use a little extra with our quiz !