The festive season and the start of a new year can be overwhelming for those of us with Inflammatory Bowel Disease (IBD). As someone diagnosed with Crohn’s disease 13 years ago, I understand how the festive period—full of work dos and parties, flowing alcohol, rich foods and the pressure of the “new year, new me” mentality—can trigger symptoms and stress, making it tough to maintain both physical and mental wellbeing.
Instead of attempting drastic changes, try taking small, sustainable steps toward feeling healthier and more balanced in 2025. As a holistic health coach, I’ve seen how confusing the conflicting flood of advice online can be. My approach is simple: Listen to your body, respect your limits, and prioritise self-care.
Here are some practical tips to help you start the new year feeling healthy, grounded, and empowered.
1. Start the Day with Fresh Juice
A simple and impactful way to begin your day is with a daily fresh juice. Juicing was a key part of my journey to remission. Not only does juicing give your digestive system a break, it also helps your body absorb nutrients more easily. Ingredients like ginger, celery, cucumber and turmeric (with black pepper for absorption) are soothing, anti-inflammatory, and packed with antioxidants.
If you’re sensitive to fibre, start with juices low in pulp and pay attention to how your body responds.
2. Embrace Gentle Movement Over Intense Workouts
The new year often brings pressure to hit the gym hard, but high-intensity exercise can be taxing, especially for those with IBD. Excessive cardio or strength training increases stress hormones like cortisol, which can worsen symptoms. Instead, try yoga or Pilates, which help build strength, flexibility, and reduce stress.
Another simple yet effective alternative? Walking. Not only does walking improve circulation and energy, it helps reduce stress and getting outdoors also boosts vitamin D levels and helps combat winter blues.
3. Support Your Immune System with Vitamin D
Vitamin D is crucial for immune function, mood, and gut health. Getting outside in the sunlight (when possible) is the best way to increase your vitamin D naturally.
But if the winter weather makes it difficult to get enough sun, consider adding vitamin D-rich foods like oily fish (salmon, mackerel), eggs and mushrooms to your diet. A high quality daily supplement may also be helpful, but always consult your doctor first.
4. Try Matcha Instead of Coffee
Coffee can irritate the gut, especially for those with IBD, due to its acidity and caffeine content. If you’re looking for a gentler energy boost, try matcha or green tea. Matcha has a slower release of energy, avoiding the anxiety-inducing crash associated with coffee. Plus, matcha is full of antioxidants and has anti-inflammatory properties that can support gut health. Start with small amounts to see how your body reacts.
5. Mind Your Stress Levels: Focus on Self-Care
The “new year, new me” mentality often leads to stress, which can trigger IBD flare-ups. Instead of setting overwhelming resolutions, focus on one or two manageable goals and practice self care. Whether it’s taking a 10 minute meditation break, reading a book, or simply saying no to social events when you need rest, prioritise your well-being. Apps and free online videos can guide you through quick mindfulness practices to lower stress and support your gut health.
6. Incorporate Gut-Healing Foods
Supporting gut health should be a priority in 2025. Add anti-inflammatory, gut-friendly foods to your diet, like:
- Bone broth: rich in collagen and amino acids to aid gut healing (for those who aren’t vegan or vegetarian).
- Fermented foods: to restore balance to your gut microbiome (kimchi, kefir, sauerkraut). If you’re sensitive to fermented foods, introduce them gradually.
- Aloe vera: known for its healing properties and can be consumed in juice form (without added sugar) or in smoothies.
7. Stay Hydrated—Especially When Socialising
The festive season often means more alcohol, sugary drinks, and caffeine, which can irritate the gut and lead to dehydration. In 2025, prioritise hydration by drinking plenty of water throughout the day. At parties, bring your own water bottle and opt for herbal teas or sparkling water with fruit for flavour instead of sugary or alcoholic beverages. If you do drink alcohol, choose clear spirits (vodka, gin) with non carbonated mixer and drink water between alcoholic drinks.
Coconut water is amazing for hydration, is full of electrolytes like potassium and sodium, which can help replenish lost fluids, so drinking this in between or after drinking alcohol can be really beneficial. It’s also a great alternative to alcohol.
8. Sleep Well to Heal Well
Never underestimate the power of a good night’s sleep. Sleep is essential for healing, reducing stress, and maintaining gut health, but during the festive period, it’s easy to neglect.
Prioritise sleep in the new year by setting a consistent bedtime routine, limiting screen time before bed, and creating a calming environment. Aim for at least 7-8 hours of quality sleep.
Final Thoughts
Rather than diving into big resolutions, focus on small, sustainable changes that support your IBD and overall health. Listen to your body, embrace self-care, and make mindful adjustments in your daily routine—whether that’s through gentle movement, nourishing foods, or stress management. By taking small steps, you can enter 2025 feeling empowered, balanced, and in control of your health.
Remember, 2025 is the year to prioritise your health, nurture your body, and make choices that enhance both your physical and mental well-being. Here’s to a healthier, happier new year ahead!
Kala Gallacher, ANP, is a Certified Health Coach with a focus on helping patients with IBD. As an IBD patient herself, she utilizes over a decade of experience and knowledge to help her clients feel their best. Follow her on Instagram @glowyourhealth_ and on TikTok @glowyourhealth.
Kala Gallacher
