If holiday stress takes a toll on your gut, you’re not alone – 76% of Americans experience it gastrointestinal upset According to a recent national survey, during the holiday season Oshi health And your government.
Digestive problems can be caused not only by holiday overeating but also by stress. The main causes include financial anxiety, disruption to daily life, fatigue, and interpersonal relationships.
“We are seeing an increase in psychiatry-related digestive system problems Dr. Claire Brandon, a New York City-based gastrointestinal psychiatrist, told FOX News Digital. “When you’re stressed, your body produces more corticotropin-releasing hormone, which triggers a cascade of inflammatory systems.”
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stress hormone According to Brandon, it acts directly on the intestines, causing further indigestion and forcing the body out of “rest and digest mode.”
“Stress activates the sympathetic nervous system (fight, flight, freeze), which slows down digestion,” added Dr. David Clark, an Oregon-based gastroenterologist and president of the Neuroplastic Symptom Treatment Association. “It can cause bloating, cramping, nausea, and sometimes abdominal pain.”
The good news, doctors say, is that you can reset your digestive system after the holidays with a few simple, practical steps.
Sleep plays a huge role in your gut health. Research shows that insufficient or interrupted sleep alters the composition and function of the gut microbiome, which can impact metabolic and immune factors that influence overall health.
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“When I get sidetracked while traveling, my main focus is on reset your sleepBrandon recommends reestablishing a relaxing routine, such as deep breathing and gradually relaxing your muscles.
Experts say fiber may improve digestion, support healthy gut bacteria, and help you recover after the holidays.
“The usual principles for supporting digestion apply here,” says Clark. “Consuming is balanced diet Emphasize fruits, vegetables, whole grains, and legumes. Avoid highly processed foods. And alcohol in moderation keeps the gut microbiome happy. ”
Staying hydrated also helps with digestion, Clark said, noting that light-colored urine is a good indicator of hydration.
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According to experts, traveling is especially hard on the stomach and intestines. in flight Low cabin humidity causes your body to draw water from your intestines, leading to constipation.
Drinking water before, during, and after your flight and limiting alcohol and caffeine can help prevent dehydration from weakening your digestive system. Experts also recommend drinking water consistently throughout the day.
Both doctors agreed that: exercise support Digestion and stress regulation are both key to gut recovery.
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“Just going for a walk can be helpful, but if you have space to do more, like light stretching, that can be a big help,” Brandon advised.
Stress management plays an important role in gut healthand experts say small, consistent habits can help reduce gastrointestinal symptoms.
Brandon recommends calming down. nervous system Practice breathing and grounding, and slow down your eating habits.
“If you’re doing anything outside of your normal routine, like constantly running on fumes, transiting through airports, or consuming lots of sugar, be prepared for your gut to be a little upset,” she says. “Reframe it as something you can reset when you get home.”
Clark says detoxes and cleanses are not necessary and can actually be harmful. Instead, she recommends sticking to the basics like staying hydrated, eating a balanced diet, getting regular sleep, and exercising.
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Doctors say the intestine is designed to heal itself in response to symptoms. consistently practice healthy habits Not an extreme reset.
Short-term symptoms can improve within hours and are usually temporary, but experts say lingering or worsening problems shouldn’t be ignored.
“If you’re having trouble feeling your usual baseline when you get home and return to your daily routine, it’s probably worth talking to your doctor,” Brandon advised.
