The holidays are one of my favorite times of the year. Sadly, this time of year used to fill me with dread because I was always worried about a Crohn’s disease flare-up. The holiday season can be a challenge for people with IBD. The increased stress and anxiety caused by more activities, social gatherings, rich food, and changes in routine can lead to flare-ups. Over time, I’ve discovered strategies to help keep my IBD under control so I can fully embrace the holiday season without the constant worry of an impending flare up. I hope these tips help you rediscover the joy and magic of the holiday season!
Make a Plan, Check it Twice
The festive season brings with it a flurry of parties, shopping, and social gatherings, often throwing our regular routines out of whack. Understanding your triggers and limits can be a great guide for helping to set yourself up for success for the holiday season. I get exhausted and overwhelmed easily so planning is key to helping me manage the holidays.
- Prioritize the tasks or events that mean the most to you. Limit the number of commitments each week. Don’t feel obligated to say yes to everything: It’s ok to say no to events or tasks that may trigger symptoms or deplete your energy. Remember, you’re in control of your schedule and you control what is top priority.
- Be realistic about what you can accomplish. Exhaustion can increase the likelihood of IBD flare ups. If your wallet allows, treat yourself to some help. Whether it is having groceries/meals delivered, shopping online or having someone else wrap your gifts, help with seemingly small tasks can help relieve holiday stress and exhaustion.
- Communicate your needs with loved ones and accept help if they offer it. Not everyone has the resources to outsource help. Don’t be afraid to ask for help. Your loved ones want to support you, so let them! Open up and let them know about your needs and limitations.
Give Yourself the Gift of Good Physical and Mental Health
Taking care of your health doesn’t mean you have to sacrifice the joy of the season. Prioritizing your health is like giving yourself a holiday gift. It ensures you’re feeling your best and ready to make the most of the season.
- Manage stress. Practice mindfulness, deep breathing, or yoga to keep stress at bay. If your stress becomes overwhelming, consider consulting a therapist or counselor. My favorite way to reduce stress is meditation and deep breathing- find what works best for you!
- Get plenty of sleep/rest. Aim for 7-9 hours of quality sleep each night. Adequate rest helps manage stress, maintain a healthy immune system, and boost your mental health. Your body does a lot of repair work as you sleep. I’ve had such an improvement in overall health since prioritizing sleep.
- Stay hydrated. It seems like such a small thing, but hydration can have a big impact on your overall health and is crucial for individuals with IBD. Adequate hydration can help alleviate common IBD symptoms like diarrhea and constipation and helps regulate electrolytes. Hydration is essential for the absorption of medications used to treat IBD and plays a role in reducing inflammation.
- Move your body. Regular exercise can help alleviate common IBD symptoms like abdominal pain, fatigue, and bloating. It can also improve bowel function and reduce the frequency of flare-ups. Even light exercise like walking (my favorite exercise!) can improve IBD symptoms and reduce stress.
Holiday Feasting, IBD Style
The holiday season is synonymous with indulgence, and the abundance of rich, festive foods can pose a significant challenge for individuals living with IBD. It’s important to be aware of your individual triggers and make informed choices. I love food, especially holiday food, so this is a big challenge for me! By being mindful of your diet, you can reduce the risk of IBD flare-ups and enjoy the holiday season to the fullest.
- Plan your meals. By planning your meals, you can incorporate your dietary restrictions while still enjoying the festivities. Planning can also help you maintain portion control and help reduce stress and anxiety. Prioritize nutrient-dense foods that you can easily tolerate. Meal planning provides a triple benefit: stress relief, proper nutrition, and prevention of food triggers.
- Eating at holiday events. Food at holiday gatherings can be rich and contain ingredients that may trigger or exacerbate your symptoms. While it’s tempting to indulge in holiday treats, be mindful of foods that trigger your symptoms. I indulge in dairy products during the holidays, but I keep it limited because it is a big trigger for my IBD.
To avoid potential triggers and ensure you have something to eat, consider bringing safe foods to events. You can also consider letting your hosts know about your dietary restrictions so they can accommodate your needs.
- Wear comfortable clothing. Tight or restrictive clothing can be uncomfortable, especially after eating, and can worsen IBD symptoms like abdominal pain, bloating, and diarrhea. Loose-fitting clothing provides greater comfort and reduces pressure on the abdomen. Feeling comfortable in your clothes can boost your confidence, prevent discomfort, and help you enjoy the holiday events! I have some favorite leggings that don’t put any pressure on my abdomen. They are versatile and can be dressed up or down! I will definitely be wearing them at holiday events this year!
Taking it all into account, by understanding your triggers, planning ahead, and prioritizing self-care, you can navigate the festivities and enjoy the holidays without experiencing unnecessary flare-ups. Here’s to holiday cheer and no flare up fear!
More Resources:
- Your Gastroenterologist: They can provide personalized advice and guidance.
- Registered Dietitian: A dietitian can help you create a personalized meal plan that accommodates your IBD needs.
- Mental Health Professional: If stress or anxiety is a significant factor, a therapist or counselor can provide coping strategies.
Lenette Sparacino was diagnosed with Crohn’s disease in 2014 after years of undiagnosed illness. She has since dedicated herself to learning, sharing, and supporting others facing similar challenges. Through her journey, she has cultivated a supportive and uplifting community online, where she encourages others to approach life with Crohn’s positively. By combining personal experience with empathy, she offers a message of hope and resilience to those navigating chronic illness. Follow her on Instagram at @_lifewithcrohnsdisease_.
Lenette Sparacino
