With the holiday season now here, you’re probably spending much-needed time with friends and family. You may be hosting a party or traveling across the country to visit your loved ones. While the holidays are usually a bright and cheerful time, they can also be stressful.

Stress can harm your gut health and lead to digestive issues. But stress doesn’t need to put a damper on your holiday season. The good news is that you can identify stressors and take steps to reduce their effects on your gut.

This article will discuss how stress impacts gut health and why it manifests differently in certain people. We’ll also outline helpful tips that you can use to de-stress this holiday season. Keep reading to learn more about managing stress and taking control of your gut health.

How Does Stress Affect Your Gut?

Stress causes a fight-or-flight response, which can reduce blood flow to the digestive system. When you feel stressed, your body doesn’t prioritize digestion. Instead, it increases blood flow to your limbs. This is an evolutionary response that dates back to when our ancestors’ main stressor was fleeing from predators.

While the daily stressors in today’s society usually aren’t life-threatening, your body can respond to stress in this same manner. Even when it’s not always appropriate.

Mental or physical stress can impair digestion, alter your gut microbiome, and increase inflammatory bacteria in the gut. The effects of stress on your gut depend on the length of time that you experience stress. Stress that occurs for extended periods damages your gut health more than acute stressors. We’ll explain more below.

Acute Stress

Acute stress refers to stress that occurs over a short time frame of days or weeks. This can cause sudden digestive symptoms or exacerbate symptoms of an existing condition. Signs of acute stress may include constipation, bloating, abdominal pain, diarrhea, indigestion, and nausea.

Chronic Stress

Chronic stress is long-term stress that can span months and even years. Repeated stressors can disrupt your immune system and cause more severe effects on your gut health.

The symptoms of chronic stress are similar to those of acute stress. But you may also notice symptoms that take longer to manifest. This includes fatigue, unexplained weight loss, and a persistent change in bowel habits.

Chronic stress and inflammation are risk factors for the following digestive conditions:

  • Leaky gut
  • Inflammatory bowel disease (IBD)
    • Crohn’s disease
    • Ulcerative colitis
  • Irritable bowel syndrome (IBS)
  • Colon cancer
  • Gastroesophageal reflux disease (GERD)
  • Peptic ulcer disease

Why Does Stress Manifest Differently in Some People?

The daily habits that you practice can impact the way your body responds to stress. Stress manifests differently in some people due to factors such as the gut microbiome, diet, and lifestyle choices.

Everyone has a gut microbiome that is unique to them. It’s made up of various strains of bacteria – both beneficial and harmful. If your gut contains a diverse community of beneficial bacteria, you may respond better to stress than someone who has more harmful, pro-inflammatory bacteria. This is because a diverse gut microbiome protects against inflammation and disease.

Healthy dietary and lifestyle choices can also offer protective benefits against stress. This includes eating a balanced, plant-based diet and getting regular exercise. On the other hand, unhealthy habits can strain your digestive system. Living a sedentary lifestyle and eating a diet high in saturated fat, processed foods, and refined sugar can increase your risk of certain diseases.

Holiday Cocktails Can Affect Your Gut

Drinking alcohol is a popular pastime for many people during the holidays. You’re not alone if you enjoy a holiday cocktail such as a Tom and Jerry or chocolate martini. But drinking too much alcohol can cause problems for your gut and overall health.

Overindulging in holiday celebrations or drinking alcohol to cope with stress can lead to the development of serious digestive conditions, such as:

  • Acid reflux. Alcohol consumption relaxes the lower esophageal sphincter (LES), which can cause stomach acid to splash up your throat.
  • Bloating. Carbonated alcoholic beverages can make you feel bloated. This is because they contain air bubbles that then become trapped in your stomach and intestines.
  • Liver disease. Chronic alcohol abuse can impair liver function by damaging the cells in the liver. In severe cases, it can lead to liver failure.
  • Gastritis. Drinking too much alcohol can cause the lining of the stomach to become inflamed.
  • Pancreatitis. Alcohol abuse can damage and scar your pancreas, resulting in painful inflammation.

Tips to De-Stress During the Holidays

Managing stress during the holiday season can make the experience more pleasant for you and your loved ones. Not to mention, learning stress management techniques can have lasting benefits for your mental and physical well-being.

You can try some of these tips to help yourself de-stress during the holidays:

  • Prepare ahead of time. When possible, try to organize your holiday plans well in advance to help things run as smoothly as possible. You could make a goal to wrap presents, clean the house, or prepare meals a few days before you need to. This gives you some breathing room to avoid last-minute stressors.
  • Be realistic. It’s normal to want your holiday to go exactly as planned. But you’re bound to encounter a few unexpected bumps along the way. Staying positive and having realistic expectations can help you handle any snags in your plans.
  • Learn to say no. The holiday season is usually a bustling time of year. If you already have a lot on your plate, it’s okay to say no and set boundaries when needed to stay sane under stress.
  • Don’t abandon healthy habits. While it can be tempting to overindulge during the holidays, it’s also essential to make healthy choices. Enjoying sweet treats and alcoholic beverages is perfectly okay. But remember to do so in moderation. Overloading your system with food and alcohol can leave you regretting it later. Staying hydrated and getting quality sleep can also reduce stress.
  • Set aside differences. The holidays are a time when many people come together, which can lead to differing ideas and opinions. Avoiding arguments or disagreements can lower your mental stress during the holiday season.
  • Make time for yourself. The holidays often revolve around friends and family. You may also volunteer in your community. No matter what your holiday looks like, it’s important to make time for yourself to help you recharge and de-stress. This could be as simple as taking a few minutes to focus on deep breathing or going to a yoga class. Finding good outlets for your stress can help you stay healthy and happy.

Take Control of Your Gut Health During the Holidays

Many people look forward to the holiday season. But it can also be a time of increased stress. Stress can affect your gut health with varying degrees of severity. It can cause symptoms such as constipation, diarrhea, abdominal pain, and bloating. In more severe cases, it can lead to the development of digestive diseases.

Fortunately, there are many ways to reduce stress and improve your gut health. Being prepared for your holiday plans can help you avoid stressful triggers. Making an effort to practice healthy diet and lifestyle habits can also help relieve stress.

Living a balanced lifestyle can benefit both your mental and physical health. You can still enjoy your favorite foods and cocktails this holiday season. Just try not to overindulge. Your gut will thank you for it!

If you’re concerned that stress is taking a toll on your gut health, you can schedule an appointment online or call our office at 806-696-4440