The holidays are a magical time filled with love and laughter. But for those with IBD, whether Crohn’s or Colitis, this season brings challenges. With indulgent foods, bustling social events, and an uptick in stress, many worry about flare-ups. What if we look beyond diet and consider how our thoughts and emotions affect the gut?
Research shows that our mental state profoundly impacts digestive health. The holiday buzz can stir up stress and emotions that negatively affect the gut – here’s how to keep flare-ups at bay by addressing the mind-gut connection.
The Stress-Gut Connection
In IBD, stress isn’t just an abstract feeling; it’s a physical trigger. The gut-brain axis connects our brain and gut, and studies show elevated stress levels can worsen IBD symptoms. One study found that psychological stress is associated with higher disease activity in IBD patients.
During the holidays, we juggle expectations, family dynamics, and financial pressures, raising cortisol levels that disrupt the gut’s balance. High stress can lead to digestive issues like bloating, cramping, and inflammation. While you can’t control all holiday chaos, how you respond makes a significant difference.
How Emotions Play a Role
Emotions significantly influence gut health. Excitement, anxiety, and overwhelm are common during the holiday season, and emotional overload can lead to physical discomfort. Research indicates emotional stress increases gut sensitivity and inflammation.
Family gatherings may stir old tensions or unresolved feelings, leading to unexpected emotional triggers. Unprocessed emotions can manifest physically, potentially causing flare-ups for someone with IBD.
Managing Your Mindset
The good news? By focusing on how we think and feel, we can reduce gut issues. Shifting your holiday mindset is key. Mindfulness, EFT (my favourite), and breathing techniques calm the nervous system, lowering stress hormones that impact the gut. Mindfulness-based strategies significantly reduce the psychological effects of IBD and improve quality of life, equipping patients to manage emotional reactions and break the stress-symptom cycle.
Start your day with a positive thought – BJ Fogg’s Tiny Habits suggests saying, “Today is going to be a great day.” I used this technique during my UC journey, and it transformed how I managed each day. A few minutes of deep breathing or short meditation can help too. Taking breaks during gatherings or setting boundaries can manage emotional overwhelm. How you frame the holidays in your mind can significantly impact your gut’s reaction.
Practical Tips for Staying Flare-Free
While mental and emotional health is crucial, practical steps also help. Here are a few things to keep in mind:
- Be mindful of your diet: Enjoy holiday treats but avoid known IBD triggers.
- Plan ahead: Bring IBD-friendly snacks or meals to social events so you won’t feel left out.
- Set boundaries: Don’t hesitate to say no to overwhelming events; your emotional well-being matters.
- Reframe social gatherings: Focus on company and connection rather than the food.
Final Thoughts: Mind, Gut, and Holiday Joy
This holiday season, remember managing IBD isn’t just about diet; it’s also about tuning into your thoughts and feelings. Stress and emotions play a powerful role in gut health, and by being mindful, you can navigate the holidays without fear of flare-ups. Nourish both your body and mind to enjoy the season fully, flare-free.
And here’s my holiday gift to you: try this short session to manage holiday pressure while reducing stress and making space in your body and mind to embrace the season!
Rachel Turner was diagnosed with Ulcerative Colitis in 2004 and has been living symptom, surgery, and drug-free for several years, enjoying lasting health and vitality. After transforming her own health, she left the corporate world to pursue studies in Advanced Holistic Nutrition, Functional Medicine, and Holistic Therapies including EFT, HeartMath and AQE. Rachel now specialises in helping individuals with IBD (Crohn’s and Colitis) reclaim their health and embrace life beyond the disease.
Rachel’s services integrate mind-body practices, spiritual insights, and emotional support, offering a compassionate and comprehensive approach to wellness. To find out more, feel free to connect to her via her website rachelturnerwellness.co.uk, Instagram @rachelturnerwellness, YouTube, and/or email at contact@rachelturnerwellness.co.uk.
Rachel Turner
