Irritable Bowel Syndrome (IBS) is more common in women than men, but that doesn’t mean that both genders are immune. IBS can present in many ways, including bloating, fatigue, brain fog, abdominal pain, constipation, diarrhea, and rectal pain or bleeding. One of the key drivers of IBS is inflammation, which is often exacerbated by our nervous system’s response to stress.
As the holiday season approaches, many people experience flare-ups, and for good reason. There are a few factors at play here that can increase IBS symptoms during the holidays:
Disrupted Schedules
The holidays often bring changes to our daily routines. Whether you're traveling, visiting family, or simply taking time off work, the disruptions to your regular schedule and sleep patterns can have a significant impact on your digestion and overall well-being. For instance, I typically go to bed at 9:30 p.m. and wake up at 4:50 a.m. to read, meditate, journal, and exercise. But when I travel to visit family, my sleep schedule—and my routine—often changes. These shifts can disrupt your body’s circadian rhythms, which can contribute to stress and digestive issues.
Food, Glorious Food!
Let's be honest: food is one of the most enjoyable aspects of the holidays. However, it can also be a major stressor—especially when you’re eating foods your body doesn’t tolerate well. Richer meals, processed sugars, and indulgent desserts can all trigger inflammation and IBS flare-ups. For me, dessert is a personal favorite (hello, pie!), but the excess sugar in many holiday treats is a common culprit when it comes to digestive distress. Being mindful of food choices is crucial, but so is being kind to yourself and not feeling guilty for enjoying a little indulgence.
Stress
Ah, stress. It's often the elephant in the room during the holiday season. Whether it's managing expectations, navigating family dynamics, or dealing with political debates around the dinner table, the holidays can be a stressful time. Even the anticipation of stress can increase your anxiety levels. And when you're already juggling the usual holiday demands, the added stress can exacerbate IBS symptoms by triggering your body's stress response, which leads to more inflammation and digestive upset.
So, How Can We Support Our Nervous System and Manage IBS During the Holidays?
The key to managing IBS and avoiding flare-ups during the holiday season is to support your body’s nervous system while maintaining healthy habits. Here’s how you can do it:
Prioritize Sleep
With all the travel, late nights, and busy schedules, sleep can often take a backseat during the holidays. But sleep is critical for both your physical and mental health—especially during stressful times. Aim for at least 7-8 hours of sleep each night. If that means skipping your usual workout or cutting back on other activities, that’s okay. Sleep is essential for hormone regulation, immune function, and stress resilience. A lack of sleep not only compromises your immune system (making you more susceptible to illness) but also heightens your stress response and can trigger IBS flare-ups.
Add Walks After Meals
You may not be able to keep up with your regular gym routine during the holidays—and that’s perfectly fine! But you can still stay active by adding a walk after meals. Walking helps reduce stress, gets you outside, and aids digestion. I like to take a walk after lunch during my workday, but if it’s possible for you, try going for a walk after breakfast or dinner. Even a short 10-15 minute walk can be beneficial for your digestion and overall well-being.
Slow Down When Eating
During the holidays, we often find ourselves enjoying delicious food (maybe a little too much!). But taking the time to eat slowly can significantly improve your digestion and help you avoid overeating. When we eat quickly, it’s easy to miss the signals our body sends when it’s full. Slow down, savor each bite, and check in with yourself to see if you're still hungry. This will help you enjoy the experience without overindulging. For example, if you’re enjoying a slice of pie, eat it slowly and really taste it—then decide if you’d like more or if you’re satisfied.
Ground Yourself Daily
Stress management is key, and one of the most effective ways to reduce the impact of stress is to ground yourself. Set aside the first 5-15 minutes of your day—whether in the morning or before bed—to engage in a grounding activity that helps calm your nervous system. This could be journaling, breathwork, meditation, or simply using your senses to bring yourself into the present moment. Grounding exercises help shift your body from “fight or flight” mode to a more relaxed state, allowing your nervous system to function more optimally and helping you manage stress more effectively.
Final Thoughts
The holiday season is supposed to be a time of joy and celebration, not a source of stress and digestive distress. By being mindful of your routines, food choices, and stress levels, you can support your nervous system and reduce the likelihood of IBS flare-ups. Remember, it’s not about perfection—it’s about making small, supportive choices that will help you feel your best.
Take care of yourself, and enjoy the holidays with balance and self-compassion!
