The holiday season is often a time for celebration, family gatherings, and indulgence in rich foods. However, this joyous time of year can take a toll on your digestive health. From rich meals to increased stress levels, the holidays often present unique challenges to maintaining gut wellness.
Learn more about how the holidays can affect digestive health, the role stress plays, strategies for maintaining gut health, and when it’s time to seek medical advice for gastrointestinal (GI) issues.
“The holiday season introduces various factors that may disrupt your normal digestive routine. These disruptions can make digestive issues more prominent compared to other times of the year,” said Dr. Scott Plaehn, gastroenterologist with Michigan Gastroenterology Institute, who also works at McLaren Greater Lansing.
Many people are indulging in more rich, high-fat, sugary food than normal, changing their schedules, including mealtimes and bedtimes, increasing alcohol consumption, experiencing travel disruptions, and reducing physical activity during the holidays. All these factors can negatively impact your digestive health. However, you can incorporate some simple strategies to maintain positive gut health during the holidays.
Practice Mindful Eating
This may seem simple, but it can be hard when you’re faced with tables full of yummy food. However, it’s important to slow down and listen to your body. Make sure you are thoroughly chewing your food and eating at a relaxed pace. Stop eating when you feel satisfied and not overly full.
Balance Your Meals
“Make sure you are including high-fiber foods, like vegetables, fruits, and whole grains, in your holiday meals to support digestion,” said Dr. Plaehn. “It’s also important to include foods with natural probiotics, like yogurt, kefir, sauerkraut, and other fermented foods, which can help maintain healthy gut microbiota.”
Stay Hydrated
Drink plenty of water throughout the day, especially if you’re consuming alcohol or salty foods, as it aids digestion and helps prevent constipation. Drinking water during your meal can also help you pace yourself while eating, and it can help you feel full more quickly.
Manage Stress
“It’s important to prioritize self-care during the holidays,” said Dr. Plaehn. “Take time for activities that help you relax, such as yoga, meditation, or deep-breathing exercises.”
It’s OK to say “no” during the holidays, and prioritize your health. Don’t overcommit yourself to holiday events, and make sure you have time to recharge.
Maintain Physical Activity
Be sure to incorporate walks or light exercise into your holiday routine to keep your digestive system moving. You can even plan an activity for the whole family, like a holiday hike or a family dance session.
Be Mindful of Alcohol
Try alternating alcoholic drinks with water, or opting for lower-alcohol options. It’s also important not to drink on an empty stomach, to help minimize stomach irritation.
Plan Ahead
“When you know you will be traveling, try to pack some healthy snacks to avoid relying on fast food,” said Dr. Plaehn.
Another way to plan ahead is to eat before going to a party. Having a light, balanced meal beforehand can prevent overindulgence at events. And if you have a strict diet, then you may want to bring a separate meal for yourself, or get familiar with the menu before you go.
While occasional digestive discomfort is common, especially during the holidays, alarming or persistent symptoms should not be ignored. You should consider consulting your board-certified gastroenterologist if you experience:
- Persistent bloating, constipation, or diarrhea lasting more than a few weeks.
- Severe abdominal pain that does not improve with rest or over-the-counter remedies.
- Sudden or significant weight loss without changes to your diet or exercise routine.
- The presence of blood, whether bright-red or dark, as this is a sign that requires immediate medical attention.
- Unusual changes in the frequency, consistency, or color of your stool.
- Worsening of pre-existing conditions; if you have conditions like IBS, GERD, or IBD, and your symptoms worsen during the holidays, it’s important to seek medical advice.
The holiday season can pose challenges to digestive health, but with mindful choices and self-care, you can enjoy the festivities without compromising your well-being. Pay attention to how your body responds to holiday habits, and don’t hesitate to seek medical advice if you experience persistent or severe digestive issues. To learn more about digestive health, or to schedule an appointment with the Digestive Health Institute, click here.
Prioritizing your gut health will help you ring in the new year feeling your best.
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