GI Symptoms: Effects of Stress From The Holidays

There are many different factors that can have an impact on our gastrointestinal health. It is not just food that has an impact on us, but also our stress. Gastrointestinal disorders impact somewhere between 35% and 70% of people during their lifetime. Between all of the food and the added pressures, holidays can be a particularly difficult time for our digestive systems. This can cause a lot of unwanted discomfort and bloating. Let’s take a look at some of the specific triggers, how they affect us, and how to avoid these issues.

The Link Between Holiday Stress and Gastrointestinal Health

The gastrointestinal (GI) system’s (often referred to as the gut) health is influenced by the kinds and amounts of bacteria living in your digestive system, such as microorganisms, bacteria, viruses, protozoa, and fungi. Inside your gut, there are about 200 different species of bacteria, viruses, and fungi, collectively known as the gut microbiome. Most of these microorganisms are good for food digestion. However, this is not the case for all of them.

Since the food we eat and the emotions we feel impact the health of the microorganisms in our gut, many people experience increased issues around the holidays. This could be from the stress of hosting the party, traveling, interacting with family, or from the holiday foods and drinks that trigger GI symptoms that we do not often eat otherwise.

What Are Common Holiday GI Symptom Triggers?

It is no coincidence that GI symptoms often get worse around the holidays. Some common triggers that people consume an increase of around the holidays include:

• Larger food portions

• Havier foods

• Reduced fiber

• Increased alcohol

Although it is not a food, stress around the holidays is another major trigger for GI symptoms. On top of all of the foods and drinks, it can negatively impact how you digest them. This can lead to issues such as indigestion, irregular bowel movements, and nausea. Depending on how the person personally reacts to stress, it can also be linked to heavier alcohol consumption or binge eating.

What Are Common GI Symptoms?

There are many possible GI symptoms that may be experienced. Some of the most commonly experienced issues include abdominal pain, bloating, nausea, and changes in bowel movements, such as constipation or diarrhea. Some people may also experience symptoms such as heartburn, acid reflux, unexplained weight loss, fatigue, and blood in the stool. Some of these symptoms can also be indicators of other GI-related issues, such as Irritable Bowel Syndrome (IBS), Gastroesophageal Reflux Disease (GERD), and Inflammatory Bowel Disease (IBD).

How to Avoid GI Issues During the Holidays

The holidays are some of the hardest times for people to keep up with their GI health, and the added stress only makes the symptoms worse. Luckily, there are many ways to avoid these issues.

Maintaining Your Daily Routines

One of the best ways to make sure you are not seeing any negative changes in your GI health during the holidays is to make sure you are not straying away from your regular routines. This includes sticking to your normal diet, maintaining the same sleep schedule, and continuing to avoid things that you already know are triggers without making holiday exceptions.

Offsetting Future Eating

Simply sticking to a normal routine during the holidays can be easier said than done. Another way to help is by planning ahead of time. For example, if you know you will be eating heavier later in the day at a holiday celebration, try to eat lighter and healthier earlier in the day to account for that and offset some of the potential side effects.

Physical Activity

Physical activity is great for both mental and physical health. The digestive tract itself is a muscle. Consistent exercise throughout the holiday season can help get rid of some of those potential GI issues by increasing blood flow to assist the digestion process and reducing stress levels. It works great after meals for helping with issues such as gas and bloating.

Don’t Forget the Fiber

Fiber, which is found in plant-based foods, is great for gut health and supports digestion. However, a lot of people eat less fiber during the holidays. By making sure you are still incorporating fiber into your holiday diet, you can improve digestion, the absorption of nutrients, and stool quality. Healthy fiber foods include foods such as fruits, vegetables, beans, legumes, nuts, seeds, and whole grains. This can also help with avoiding overeating.

Portion Control

It can be tempting to eat more during the holidays. Oftentimes, those same foods we are extra tempted to eat are the same high-fat foods that cause gas and bloating. It is better to avoid these larger portions if possible and try to fill on fiber instead. This will also help fight issues such as constipation and support the good bacteria in the gut.

Reduce Alcohol Consumption

Although drinking has become a tradition in many people's holiday routines — whether it is wine, cocktails, or more — these drinks can have a negative impact on our GI health. It can prevent good bacteria and cause issues such as bloating, gas, and diarrhea. If you plan to drink during the holidays, the recommended amount is two drinks or less for men and one drink or less for women per day.

Stay Hydrated

Especially during the colder holidays, many people forget to stay hydrated. This dehydration can have a negative impact on our digestion. Additionally, it is extra important for those who plan to drink during the holidays to stay hydrated. The combination of dehydration and alcohol can have an increased negative impact on the digestion system.

Eat Slowly

It is hard for the body to digest and know right away when you are full when you eat too fast. To help reduce negative GI symptoms, it is important to eat slowly and give your body time to catch up in between bites. You can do this by using methods such as taking breaks between bites or sipping water in between them. It is also important to make sure you are thoroughly chewing your food before swallowing.

Stress Therapy

Since the holidays are a high source of stress for many people that also can have a negative impact on their GI system, sometimes psychotherapies might actually be able to help with digestion. This may include therapies such as relaxation therapy, cognitive behavioral therapy, or hypnosis. These therapies help manage stress and anxieties and learn new ways to manage them. There is even specific gut-directed hypnotherapy that may be able to help.

Manage Stress and Improve Your GI Symptoms Next Holiday

Although there are many different reasons people experience worsening GI symptoms during the holidays, stress is a key factor and can make symptoms worse. No matter what the symptoms are being triggered by, studies have linked more serious or increased symptoms to stress. Some believe stress can even be a cause of irritable bowel syndrome (IBS).

Holidays should be a time of joy and celebration, but they can also be a time of increased stress that takes a toll on our digestive health. By being mindful of common triggers and making small adjustments to our routines, we can better manage the impact on our gastrointestinal system.