Stress and Digestion: Preparing yourself for the Christmas season
The Christmas season is a wonderful time for family and friends, and it brings joy, but it often comes with a side of stress. Whether it’s shopping, hosting, or simply trying to keep up with the pre-Christmas whirlwind, stress can take a toll on your mood and digestion. As we approach Christmas, it’s crucial to understand how stress impacts our gut and adopt strategies to keep things running smoothly.
What does stress do to our body?
Stress triggers the “fight or flight” response in our bodies, designed to protect us and give us the energy to run away. However, during chronic stress—like the kind that sneaks in while juggling Christmas plans—this response can wreak havoc on our digestive system.
It can;
Slow digestion: Stress tells the body to divert energy away from digestion, slowing the process and can result in bloating, diarrhoea or constipation.
Reduce stomach acid: Stress can lower stomach acid levels, making it harder to break down food. Undigested food may sit in the stomach, fermenting - causing us to feel uncomfortably full and contributing to acid reflux.
Disrupt the microbiome: Stress also impacts the diversity of gut bacteria, contributing to dysbiosis, food intolerance reactions, hormone imbalance and mind and mood fluctuations.
Managing digestion during the Christmas season isn’t just about food.
Here are some lifestyle changes that can make a big difference:
Chew your food
Chewing isn’t just about breaking food down; it’s the first step of digestion. Larger food particles are harder to digest, especially when stress has slowed down your stomach acid production. Take the time to chew properly to support smoother digestion.
Avoid eating on the run
When you’re stressed and rushing, your body isn’t in “digest mode.” Sitting down and eating slowly allows your digestive system to function optimally.
Daily stress relief techniques
Incorporating even a few minutes of relaxation into your day can do wonders for digestion. Try deep breathing, yoga, or a short mindfulness exercise to reset your stress levels.
Limit high-sugar and processed foods
These can disrupt your gut microbiome and worsen stress’s effects. Instead, focus on whole, nutrient-dense foods to support your gut and overall health.
Hydrate wisely
Plain water is your best friend, especially if you’re detoxing or cutting back on sugar. Avoid too much caffeine, as it can mimic stress’s effects on the body, slowing digestion and disrupting sleep.
Here are some other Christmas stress management techniques
The Christmas build-up often feels like a sprint, but managing stress is vital to prevent gut health issues and keep energy levels high. Chronic stress can lead to more serious gut imbalances, which can take months to resolve.
Can you add in some simple stress-busting?
Read a book in bed—no screens, no work, just a relaxing escape.
Listen to uplifting music while commuting. Skip the news—it can wait.
Take an evening bath with a beautifully scented soap to unwind.
Walk in nature. Green spaces can calm the nervous system, even if it’s just for 10 minutes.
Sit and stroke your dog if you are lucky enough to have one—it’s grounding and comforting.
Maybe try some intermittent fasting
Intermittent fasting (IF) can be a helpful tool during the Christmas build-up, especially for digestion and stress management. Benefits include:
Improved hunger awareness: You’ll learn to recognise true hunger versus cravings.
Blood sugar balance: IF supports stable energy levels and reduces stress on the digestive system.
Reduced bloating: Many people report feeling lighter and less bloated after starting intermittent fasting.
It’s worth noting that IF isn’t for everyone, and any changes to your routine should be introduced gradually.
Read my blog here on intermittent fasting
Include, body brushing which helps to flush toxins out of the body
Use a soft-bristled brush to gently stimulate lymphatic drainage.
Brush from fingertips to shoulders, toes to hips, and avoid sensitive areas like the chest and stomach.
Follow up with plenty of water to flush out toxins.
My final thoughts : You might feel pressure to manage your weight alongside everything else.
Instead of restrictive dieting, focus on balanced eating and stress management:
Don’t skip meals to “save calories”—this can lead to overeating later.
Choose whole foods that nourish your body and support your gut.
Avoid guilt about indulging—balance is the key to enjoying the season without stress.
The build-up to Christmas doesn’t have to be a stress-filled marathon. With a little mindfulness and some strategic adjustments, you can support your gut health, stay energised, and truly enjoy the festive season.
Remember, your digestion is deeply connected to your overall well-being. By managing stress, choosing nourishing foods, and staying hydrated, you’ll set yourself up for a healthier and happier Christmas season.
Have a wonderful, stress-free Christmas.
If you would like support and advice on how to get through the Christmas season and beyond then please book a free 30-minute discovery call with me
Jackie xx
