Perimenopause Planning: 5 Things to Do Before the Holidays

Get relief before the busiest season of the year.

The holidays have a funny way of amplifying everything—joy, chaos, stress… and yes, perimenopause symptoms. If you’ve been feeling “off” lately, the stacked schedule of November and December can make those symptoms harder to ignore.

Between late nights, sugar and alcohol, disrupted routines, travel, and increased mental load, this season is often the breaking point where women realize:
“This could be perimenopause.”

If you’re 35–55 and dealing with mood swings, heavier periods, night sweats, weight changes, irritability, anxiety, brain fog, or sleep disruptions, you're not imagining things—these are all extremely common early indicators of hormonal shifts.

The good news?
If you start prepping now, you can feel better by the time the holidays hit.

Here are the five high-impact steps women can take before Thanksgiving and December to stay ahead of perimenopause and regain control.

Why the Holidays Make Perimenopause Symptoms Worse

Hormonal fluctuations + holiday habits = the perfect storm.

During perimenopause, estrogen and progesterone swing unpredictably. Layer on holiday triggers, and symptoms often intensify:

• Poor sleep from late nights, travel, and irregular routines
• Increased stress from family dynamics, planning, emotional labor, and end-of-year burnout
• More sugar and alcohol, which spike inflammation and worsen hot flashes, anxiety, bloating, and mood
• Skipped workouts and inconsistent nutrition, which impact insulin sensitivity and energy
• Overstimulation from nonstop socializing, noise, and schedules

This is why early November is a strategic time to get ahead of your hormones. With Hormones by Design, you can access care anywhere across Texas

Step 1: Track 2 Weeks of Symptoms

Before making changes—or meeting a provider—spend two weeks observing what’s actually happening in your body.

What to track:

• Sleep quality
• Mood shifts or anxiety
• Energy levels
• Headaches or migraines
• Night sweats / hot flashes
• Period changes (timing, heaviness, PMS)
• Weight changes or bloating
• Breast tenderness
• Brain fog
• Libido
• Food cravings or blood sugar crashes

Why this matters:

Patterns reveal triggers. Triggers reveal solutions. And your provider can make far better recommendations when they can see your symptom timeline—not just a snapshot.

Step 2: Order the Right Labs Now

If you want answers before the holiday season ramps up, now is the time to get your labs done. Most take 3–5 days to process—so testing now means you can still have a plan in place before December.

Recommended labs for perimenopause:

• Estradiol
• Progesterone
• Total Testosterone
• Free Testosterone
• DHEA-S
• Thyroid panel (TSH, Free T3, Free T4)
• Cortisol
• Fasting insulin + glucose (especially for weight changes)
• Vitamin D
• FSH

Where to get affordable labs:

• Your standard insurance-covered lab
• Cash-pay lab services (often $50–150 and fast)
• Through your HBD provider or Hormones Direct membership

Pro tip: Don’t rely on a single lab value. Perimenopause is a pattern—your symptoms matter just as much as your numbers.

Step 3: Quick Sleep & Stress Fixes That Help Fast

Even small changes can stabilize your hormones before the holidays begin.

Sleep resets:

• Set a “reverse alarm” to start winding down 1 hour before bed
• Magnesium glycinate (200–400 mg)
• Keep the room at 68° or cooler
• Avoid screens for 30 minutes before bed
• Light snack with protein + carbs to prevent overnight blood sugar dips

Stress hacks that work quickly:

• 10 minutes of morning sunlight
• Short walks after meals
• Journaling or brain-dumping before bed
• Box breathing (4-4-4-4) during moments of overwhelm
• Limit alcohol to avoid spikes in anxiety, hot flashes, and insomnia

These are simple, doable adjustments that make the holidays more manageable.

Step 4: Nutrition & Supplement Tips to Ease Symptoms Through the Holidays

Holiday food isn’t the problem—it’s how it interacts with shifting hormones.

Nutrition strategies:

• Focus on protein (25–30g per meal) to manage blood sugar and cravings
• Pair carbs with protein/fat to reduce crashes
• Hydrate before alcohol and choose lower-sugar options
• Prioritize colorful vegetables at shared meals
• Eat breakfast—even a small one—to stabilize cortisol

Supplements shown to help perimenopause symptoms:

• Magnesium glycinate
• Omega-3s
• B-complex vitamins
• Vitamin D
• Probiotics (especially for bloat and mood support)

Small changes = fewer crashes, fewer hot flashes, and better energy during the busiest time of the year.

Step 5: When to Consider a Quick BHRT Consult

If your symptoms have been ramping up, now is the time to talk to a provider—before calendars get chaotic and offices close for the holidays.

What’s realistic before Thanksgiving or December:

• A same-week consult
• Updated labs
• Personalized treatment recommendations
• Starting BHRT quickly, depending on your provider
• In many cases, feeling symptom improvement within weeks—not months

If your symptoms are interfering with sleep, work, weight, mood, or relationships, BHRT (bioidentical hormone replacement therapy) may help you get relief before the season is in full swing.

How HBD Can Help This Month

HBD offers fast, accessible options so women can get help before holiday stress peaks.

What you can expect:

• Same-week consult availability
• Lab orders handled for you
• Clear, personalized hormone plans
• Hormones Direct membership for women wanting convenience and simplicity

Hormones Direct timeline (fast + seamless):

1. Schedule appointment
2. Get labs done
3. Provider evaluation & personalized treatment plan
4. Injections delivered straight to your door
5. Ongoing support with one transparent monthly price

It’s the easiest way to get relief before the holidays begin.

Final Takeaway: Get Relief Before the Holidays

You don’t have to “power through” another season feeling exhausted, moody, foggy, anxious, or unlike yourself.

With a few intentional steps, and the right support, you can feel better before the holidays. And we’re here to help you make that happen.