12/18/2024
By Steven Gorelick, MD, System Chair Digestive Health Institute, Gastroenterology, Nuvance Health
If you’re living with chronic digestive issues such as Crohn’s disease or irritable bowel syndrome, you already know that symptoms ramp up during stressful situations. Although intended to be a joyful time of the year celebrated with family and friends, the holidays can also open the door to uninvited guests including stress and anxiety which could affect your overall gut health through the gut-brain connection.
Learn how stress affects digestive health and how you can reduce holiday-related stress and avoid digestive issues!
Learn more about Nuvance Health’s Digestive Health Institute.
Stress’s impact on your digestive health
We have all felt stress at one time or another, but admittedly, stressful situations seem to spike during the holiday season for many reasons. Whether you’re hosting a holiday dinner for the first time or traveling across the country to visit family, the holidays can increase stress levels ten-fold.
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Stress can have an adverse effect on your body, both physically and mentally. Stress and especially affect your stomach because of the gut-brain axis, a communication pipeline between your body’s central and enteric nervous system. The pipeline creates a direct pathway between both the emotional and cognitive parts of your brain and your intestinal function.
Recent research shows that stress affects the body at the most cellular level. The central nervous system, which controls the body’s response to stress, plays a key role. Chronic stress can disrupt your nervous system, leading to an increase of gut inflammation and worsening symptoms if you suffer from chronic digestive issues such as Crohn’s disease or IBS.
These findings are paving the way for new approaches to treatment. For example, therapies, relaxation techniques or behavioral therapy are being used to help people who suffer from digestive health issues manage stress to reduce its impact. Researchers are also exploring medications that target stress-related pathways in your body to reduce inflammation and improve symptoms.
Managing stress is an essential part of living well but especially important if you suffer with chronic digestive issues.
Do you have digestive discomfort? Find a gastroenterologist near you.
Protect your digestive health with these stress-reducing techniques
Living with chronic digestive issues can be overwhelming, especially since some digestive conditions can already create anxiety and stress. Learning how to manage stress effectively can reduce your flare-ups and improve your holiday festivities.
Related content: Upset stomach or IBD? Recognize the symptoms and find relief
Here are some ways you can avoid or reduce stress during the holidays:
Practice relaxation techniques: Sometimes you just need to step away for a moment. Deep breathing, meditation and mindfulness can calm your mind and reduce tension from a stressful situation that could lead to digestive problems. Make relaxation part of your daily routine this holiday season by doing something you find easy and enjoyable. listen to an audiobook or podcast, take a warm bath or wrap yourself in a blanket to relax. Create an area or space in your home where you can dedicate time to relaxing without being interrupted.
Related content: Stressed out? Discover the effect of stress on the brain and ways to manage it.
Stay active: Regular exercise not only boosts your overall health but also helps release stress. Choose something you enjoy, whether it’s yoga, walking, swimming or another activity that feels good to you.
Prioritize self-care: Do things that bring you joy and help you unwind such as reading, listening to music or a podcast or dedicating a few minutes to hobbies.
Seek support: It’s OK to ask for help. Connect with others who understand how stress affects you and your digestive health so they can help you. Join a support group online or talk to a therapist who can provide a place for you to share your concerns and learn coping strategies about how to deal with stress and digestive concerns.
Live a healthy lifestyle: Eating well, getting enough sleep and avoiding too much caffeine or alcohol can make a big difference in how you feel. Healthy eating plan: Making some changes can help reduce symptoms. Dietary changes that help include:
- Eating nutritious foods such as fruits, vegetables and whole grains.
- Drinking plenty of water.
- Avoiding carbonated or bubbly drinks that cause bloating, burping or gas which can irritate your digestive tract.
- Avoiding overeating high-fiber foods such as popcorn, vegetable skins or nuts.
- Avoiding fatty, fried foods or fast foods.
- Avoiding processed, sugary foods.
- Taking vitamins such as vitamin D or vitamin B12 or other nutritional supplements only if recommended by your doctor.
- Quitting smoking
Related content: Processed foods and digestive health, what you must know
The bottom line: The holidays are a wonderful time to celebrate with friends and family but sometimes things can get stressful. Taking proactive steps to manage stress during the holidays can make a significant difference for your gut health and overall well-being. By incorporating relaxation techniques, staying active and prioritizing self-care, you can reduce the impact of holiday stress and enjoy the season with greater comfort and confidence. Happy holidays from all of us at Nuvance Health!