Holiday Stress and Your Gut
Holiday Stress and Your Gut: The Connection You Need to Know
The festive season is meant to be joyful, but let us be honest, it can also be incredibly stressful. Stress comes in many forms, and you do not need to feel stressed, to have stress in your life. Between shopping, hosting events, travelling, managing family dynamics, and juggling those end-of-year work deadlines, December can start to feel overwhelming. If you have noticed your digestive system acting up during this time, I am here to tell you that you are not imagining things. There is a powerful connection between stress and gut health that becomes particularly evident during the holidays.
The Gut-Brain Axis: Your Second Brain Under Pressure
Your gut and brain are in constant communication through what is known as the gut-brain axis. This bidirectional (two-way) highway means that stress does not just affect your mind. It directly affects your digestive system. When you are stressed, your body switches into the sympathetic state which activates the "fight or flight" response. This diverts energy (and blood flow) away from digestion and towards immediate survival functions such as increasing heart rate, sharpening focus, and preparing muscles for quick action. This is why you may experience butterflies in your stomach before a stressful event, or why chronic stress can lead to ongoing digestive issues like bloating, cramping, changes in bowel habits, or worsening of existing conditions like IBS.
How Holiday Stress Can Affect Your Gut
During the festive season, multiple stressors can compound to create the perfect storm for digestive upset:
Disrupted routines: Changes to your regular eating schedule, sleep patterns, and meal timing can throw off your digestive rhythm. Your gut thrives on consistency, and the holidays can often bring anything but.
Altered eating patterns: Skipping meals to "save room" for a big dinner, grazing throughout the day, or eating larger portions than usual can all challenge your digestive system, especially when it is already under stress.
Increased alcohol consumption: While a festive drink can be enjoyable, alcohol can irritate the gut lining, disrupt the balance of gut bacteria, encourage overeating, and worsen symptoms like reflux, bloating, and inflammation.
Less movement: Holiday schedules can often mean less regular exercise, which can slow down digestion and contribute to constipation and bloating.
Food choices: Rich, fatty, or unfamiliar foods (while often quite delicious!), can be harder to digest, particularly when your body is already in a stressed state.
Recognising Stress-Related Gut Symptoms
You might be experiencing stress-related digestive issues if you notice:
Increased bloating or abdominal discomfort.
Changes in bowel habits (constipation, diarrhoea, or alternating between both).
Worsening reflux or heartburn.
Loss of appetite or stress-induced overeating.
Nausea or "nervous stomach".
Flare-ups of existing conditions like IBS, IBD, or reflux.
Supporting Your Gut During Stressful Times
The good news is that there are practical strategies you can use to support both your stress levels and your gut health during the holiday period:
Prioritise your non-negotiables: Identify 2-3 habits that help your nervous system to feel grounded. Perhaps this is your morning walk, a regular breakfast routine, or 10 minutes of quiet time. Protect these even when your schedule gets busy.
Practice mindful eating: Even during hectic times, take a few deep belly breaths before meals, try to eat sitting down, and chew your food thoroughly. This helps to activate your parasympathetic nervous system, otherwise known as "rest and digest", which supports optimal digestion.
Stay hydrated: Proper hydration supports digestion and helps to manage stress. Aim for filtered water as your main drink, alongside any festive drinks you choose to enjoy.
Maintain some routine: Try to eat at roughly similar times each day and keep some consistency in your sleep schedule. Your digestive system and gut microbiome appreciates predictability.
Move your body: Even gentle movement like a 10-15minute walk after meals can significantly support digestion and help to manage stress levels.
Include gut-supporting foods: When possible, incorporate probiotic-rich foods (for example, plain Greek yogurt, kefir, sauerkraut, kimchi, natto and miso), prebiotic fibres (from vegetables, fruits, and whole grains), and anti-inflammatory foods (such as berries, fatty fish, olive oil, and spices such as turmeric, ginger and cinnamon) into your festive meals.
Set boundaries: It is okay to say no to some invitations, to leave events early so you can get a good night sleep, or to delegate work tasks. Protecting your energy helps to protect your gut.
Breathwork and relaxation: Simple techniques like box breathing (inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts, rinse and repeat) or progressive muscle relaxation (tensing and relaxing muscle groups, starting with your toes and working your way up your body) can quickly shift your nervous system out of stress mode and into a more relaxed mode.
When to Seek Support
If you are experiencing persistent digestive symptoms that interfere with your quality of life, or if the holidays consistently trigger significant gut issues, it may be time for you to consider working with a Clinical Nutritionist. Chronic stress and gut symptoms often create a vicious cycle. The stress triggers or worsens gut symptoms, which in turn creates more stress and anxiety.
A Clinical Nutritionist can work with you to help you identify your specific triggers, develop a personalised eating plan that supports your gut health, and provide lifestyles strategies to help break the stress-gut symptom cycle.
Final Thoughts
Remember, your gut health is deeply connected to your overall wellbeing. By acknowledging the link between stress and digestion, and implementing even a few of the supportive strategies given above, you can navigate the holiday season with more comfort and ease. Be gentle with yourself. This time of year can be challenging for many people, and your gut symptoms are a valid response to the genuine stress you may be experiencing.
Are you or someone you know looking for someone to support you with your 2026 health and wellness goals?
Consider booking in a 1:1 Clinical Nutrition consultation where together we can develop a personalised nutrition plan that supports your unique health goals.
Are you or someone you know experiencing chronic bloating? Sign up for the Beat the Bloat 4-Week Course!
This comprehensive 4-week self-paced course, developed by a Clinical Nutritionist, helps you identify your unique triggers and provides practical solutions to reduce bloating, gas, and unpredictable and unwanted gut symptoms.
What You'll Receive Each Week:
- Video lessons (10-15 minutes) explaining key concepts.
- PDF handouts with tracking sheets, checklists, and actionable advice.
- Practical strategies you can implement immediately.
Click on the link below to sign up.
Katie practices at: Uprise Health, 136 Lennox Street, Richmond, 3121, Victoria.
Appointments: Face-to-face and Telehealth available (Australia wide)
Contact: admin@katiehopcraft.com.au
The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.