Holiday Foods, Stress & Menopause Symptoms: What I Wish I Knew Sooner

Every year when the holidays rolled around, I used to run on diet soda, caffeine, and sheer adrenaline. I wanted so badly to feel the Christmas spirit, but between shopping, decorating, cooking, baking, and trying not to overspend, the stress felt overwhelming. I kept telling myself I had to do it all.  As I got older, the menopause symptoms and stress were a lot.

What I really wanted was simple: to feel love, peace, and the beauty of the holiday season.

As my kids grew up and the house got quieter, the holidays started to look different. I stopped participating in the chaos. And somewhere along the way, I realized something important—the foods and drinks we rely on during the holidays can make stress and menopause symptoms worse.

And honestly? No one warned me about this part or informed me about natural menopause relief.

How Holiday Foods Can Worsen Menopause Symptoms

Whether you're in perimenopause, menopause, or post-menopause, your body reacts differently than it used to.  Holiday festivities may make menopause symptoms worse.  What you drink and eat during the holidays—when we tend to indulge more than usual—can directly impact:

• hot flashes

• sleep quality

• mood

• energy

• anxiety

• bloating

• night sweats

Alcohol

Let’s start with the big one. Many women notice their alcohol tolerance changes during menopause. Even one drink can lead to:

• stronger hot flashes

• night sweats

• disrupted sleep

• increased anxiety

• low mood the next day

Red wine, especially, is a common trigger. I’m not saying skip it completely if you enjoy a holiday cocktail—just know your body might respond differently now and menopause symptoms might be bummer at the party.   Thankfully, there are so many beautiful, delicious zero-alcohol options these days.

Caffeine

This one was tough for me. I love coffee. But caffeine can:

• raise your heart rate

• make you feel more anxious

• worsen sleep

• increase body temperature

Some women notice more hot flashes with caffeine, others don’t—but the holiday season usually means extra cups, which can add up fast and activate menopause symptoms.  

Sugar

The holidays are a sugar wonderland—cookies, chocolates, peppermint everything. And hey, it is the season to enjoy treats.

But if you’re sensitive to blood sugar swings, you may notice:

• irritability

• mood dips

• nausea

• cravings

• low energy

Sugar itself isn’t “bad,” but it definitely hits differently in midlife.

Foods That Can Support Menopause Relief

If you want to feel better during the holidays, try adding foods rich in naturally supportive nutrients:

• Phytoestrogen-rich foods: flaxseed, whole grains, lentils, beans

• Cruciferous veggies: broccoli, Brussels sprouts, cabbage

• Hydrating snacks: fruits, herbal teas, soups

Even simple swaps can make the season feel lighter. One of my favorite holiday dishes now? Brussels sprouts—festive without the burnout.

My Search for Relief—And Why I Created Bright Peace

These holiday struggles are actually one reason I started my business, Bright Peace.

I wanted beverages that felt gentle, natural, and supportive—not just during the holidays, but all year long. I created my line of menopause tea blends for women who want:

• comforting, caffeine-free options

• clean, transparent ingredients

• a moment of calm that actually tastes good

And because I couldn’t shake my love for cozy café drinks, I also created superfood lattes—a nutrient-dense alternative to coffee with just enough energy to lift you up without leaving you jittery or overheated.

If the holidays feel different now—if the sugar hits harder, the night sweats show up out of nowhere, or the stress seems louder—you’re not alone. Your body is changing, and that’s exactly why supportive alternatives matter but menopause relief is a thing.  

I invite you to try a menopause tea or superfood latte this season and give yourself the gift of calmer, brighter holidays.

About the Founder

Leslie Wolf is the owner and founder of Bright Peace, a small-batch beverage company located in Boise, Idaho. She creates thoughtful, transparent, and nourishing alternatives to traditional coffee and tea—especially for women navigating perimenopause, menopause, and post-menopause.

You can reach her at thebrightpeacellc@gmail.com.