With the holidays come changes in diet, changes in the frequency of meals, changes in sleep, and more that can upset even the strongest stomach. Maintaining a routine, even in the face of travel plans and family get-togethers, can be tough, leading patients to experience IBS and IBD-like symptoms.
Here are 6 strategies Evinature patients can use to return to routine to avoid post-holiday flare ups:
Eat in moderation:
While it might be tempting to take third helpings of Mom’s Christmas ham, your gut will thank you for taking a pass instead. Eating in excess overworks the stomach and can lead to bloating and stomach pains. In addition, snacking throughout the day doesn’t allow your stomach a break from breaking down food, and can lead to constipation and/or diarrhea.
Avoid or reduce alcohol consumption:
Alcohol is a known irritant of the digestive tract. Reducing or avoiding alcoholic drinks altogether preserves the integrity of the gut lining and decreases the chance of dehydration, which reduces digestive efficiency. That said, if you do plan to drink, make sure to hydrate well before, during and after with water!
Make a meal plan:
After leaving a routine, it can be difficult to jump right back in. Therefore, prepare yourself by making an IBD-safe meal plan focused on recovery. Write yourself a list of ingredients for dishes that are both moderate in size and nutritious to give yourself the gift of an easy transition back to diet.
Get enough sleep:
Especially when transferring between time zones, give your body the chance to recover through getting enough sleep. Sleep assists in the digestive process in several ways, through reducing stress levels and regulating gut motility.
Exercise:
The holiday season is limited in free time, but try to make a point to exercise when you can. Exercise increases blood flow in the body, as well as aids in regulating digestion speed and bowel movements. When you return to your routine, make sure to return slowly and at a pace that allows your body to recover from a deviation in your exercise regime.
Take your supplements at the same time each day:
It seems intuitive to continue treatment of your IBD during the holidays, but in reality, the busy season invites opportunity to miss taking medications or supplements. Try setting an alarm to take your supplements at the same time every day to maximize their impact on your digestive tract.
The holidays can be fun, but it is important to make sure that your body can keep up! By maintaining a routine, you can have your cake and eat it, too.
Summer Pitocchelli-Schwartzman
