If you’re a woman over 50, you already know the holidays hit differently now. Not just emotionally. Physically. One minute you’re buying gifts and juggling end-of-year deadlines; the next, you’re wiped out, and standing in your kitchen staring at yet another plate of cookies someone dropped off… and you’re eating one before you even realize you picked it up.
You’re not weak or lacking discipline. You’re living in a season filled to the top with constant temptation, and your body, brain, and hormones don’t respond to holiday treats the same way they used to.
And because this is Sixty & Me, and because this is the first article in a special holiday health series, I want to go straight to the truth – the kind no one says out loud:
If sugary snacks are on your counter, you will eat more of them.
Not because you “should know better,” but because exposure drives desire. And in this stage of our lives, that desire hits harder.
This matters for your health more than you think. Not because of calories or “being good,” but because sugar lights up your brain like a slot machine. The more you eat it, the more you want it. The more you want it, the more likely you are to grab something out of habit, not hunger. Especially when you’re tired, stressed, or holding up holiday responsibilities for everyone else.
And for women in their 40s, 50s, and 60s – the women who are holding careers, managing households, caring for aging parents, coordinating holiday gatherings, and trying to look composed while doing it – this cycle is brutal. It drains your energy. It makes your clothes feel tight. It messes with your sleep. And it leaves you wondering why you can crush it at work… but feel out of control in your own kitchen.
It’s not just you – you’re in no means alone.
And you’re not imagining it.
There’s a reason this keeps happening – and there’s a way out of it that doesn’t involve restriction, guilt, refusing to allow sugar in your house, or starting over in January.
Why the Holidays Feel Harder Now
Here’s the part most women never admit out loud: the holidays feel harder in midlife because everything hits differently now. Your body. Your hormones. Your emotions. Your stress levels. It’s not just about the food – it’s about what the season brings up, and how your body manages it.
Weight gain at this stage isn’t happening because you “lost control.” Hormonal weight changes, sleep disruptions, and stress hormones all make you more sensitive to holiday food triggers. Sugar feels louder. Carbs hit faster. Alcohol lingers longer. And emotional eating in midlife becomes easier to slip into because your bandwidth is stretched thin.
And then there’s the emotional load. You’re carrying the invisible labor of making the holidays happen – even if you live alone. If you do live alone, it can bring a different kind of heaviness: boredom, nostalgia, even loneliness when the rest of the world seems wrapped in family photos and matching pajamas.
So when the cookies call your name, it’s not a lack of discipline. It’s physiology. It’s circumstance. It’s the weight of a season that demands more from you than anyone sees.
And you’re still showing up. That makes you the hero here – not the problem.
What Actually Sabotages Your Holiday Well-Being
Most women think the problem is the food. It isn’t. The real villain is the mindset that shows up the moment the holiday lights go up.
You know the thought: “It’s the holidays! They only come once a year!”
And suddenly, everything becomes a free pass. The extra dessert. The second glass of wine. The handfuls of snacks you don’t even like but eat because they’re there. It feels innocent… until you wake up puffy, tired, or frustrated with yourself.
This is how the holiday weight cycle starts – not because you’re doing anything wrong, but because the season tricks your brain into thinking your choices don’t matter right now. After all, you’ll “just start over in January,” right?
Here’s the truth: the treats you genuinely love can absolutely be part of your holiday. I want you to enjoy them. But too many of the ones you don’t love? Those are the moments that make you feel physically off, not festive.
The good news is that small choices – the ones that honor how you want to feel – add up. You don’t have to be perfect. You just don’t have to abandon yourself for the season.
How to Feel Better Without Ruining the Fun
Let’s be clear: I don’t want you skipping the foods you love. Food is meant to be enjoyed – and this isn’t a diet lecture. This is about mindful holiday eating – making choices that let you enjoy the season and simultaneously wake up feeling human the next day.
Here are a few holiday health tips for women who want pleasure and comfort:
Make Yourself Pause
First, pause before you grab something. Just ask yourself one simple question: “Do I even want this?”
Not, “Should I be good?” Not, “Is this allowed?”
Just: Do I actually want it?
This one question cuts through autopilot eating fast.
Consider the Aftermath
Second, notice how you want to feel later. Most women over 50 don’t want to end the night bloated, foggy, or wired from sugar. When you check in with the version of yourself who will exist later that evening – even for two seconds – it becomes easier to make choices that support you instead of drain you. These small check-ins are some of the simplest wellness tips you can use.
Create a Real “Cushion”
Third, add something grounding. A glass of water before wine (and even between glasses!). A real meal before a party. A few minutes of quiet before guests arrive. These tiny habits aren’t glamorous, but they create healthy habits for women over 50 that actually work in real life.
You don’t need willpower. You need awareness – to get out of autopilot. And you already have that skill – you just haven’t been taught how to use it during the holidays.
Want More Support? Here Are Two Helpful Resources
If you’re craving more holiday health support so you can feel steady, not stressed, I can offer you two resources that can make this season a lot easier.
For a deeper, behind-the-scenes look at why the holidays feel so overwhelming – and how to navigate them without slipping into the all-or-nothing trap – you can listen to my Holiday Health Series Podcast episode: Food and Body Triggers. It’s a quick, practical dose of midlife holiday support you can play on your next walk or drive.
And if you want a structured holiday wellness guide that walks you through the exact steps to stay grounded while enjoying the treats you love, you can get The Feel-Good Holiday Playbook here.
A Compassionate Reframe for This Season
If you take one thing from the above, let it be this: you don’t need to be perfect to feel good during the holidays and after. You just need to stay connected to yourself. Holiday stress and eating don’t have to control how you feel. Small, steady choices count. How you check in with yourself, what you say yes to, what you say no to – these are real midlife health habits, and they’re available to you right now.
And if you slip? You’re human. It’s ok. One moment never ruins anything.
Use the tools that help you stay present. Choose the treats you actually enjoy. Practice mindful holiday eating without guilt or rigidity.
And remember – this is only the first article in this special Sixty & Me series. More simple, supportive topics on managing your health during the holidays are coming in the weeks ahead.
Let’s Have a Conversation:
Where do you feel the biggest pull between wanting to enjoy the season and wanting to feel good in your body?
