Holidays with IBS: How to Avoid a Flare
The holiday season and the transition to a new year can be problematic for those with IBS, for a variety of reasons we will talk about in this article.
This can leave those with IBS dreading the season, instead of enjoying the time with family and friends, which can lead to frustration and depression.
If that’s where you are at and if you’re already feeling fear of what will happen to your gut this season, this blog is for you. You’re not alone and you’re not a burden for the feelings you have.
Why symptoms get worse this time of year:
Travel and a change in your routines
Stress from family time and plans
Emotional/mental stress if family is difficult to be around
Secondary behaviors to cope with sadness or stress
More stress due to meeting end of year work deadlines
More meals outside of your norm
Heavy traditional meals/snacks
More alcohol and/or caffeine intake
Less sleep with more plans and parties
Lower mood with change in weather
Less activity due to change in weather
How do you avoid symptoms with these changes? Let’s talk about it…
What’s your poop personality? Find out here!
Dealing with travel
One of the biggest issues with travel is the change in routines. The goal would be to stick to your routines and find ways to build them in. This may look like a shortened or modified morning and evening routine, but continue to include what helps you most, whether that’s relaxation time when you wake up, exercise, sleep, and mindfulness to calm the gut-brain interaction.
Travel also comes with the need to eat on the go. You’re already eating a lot of meals outside of your norm with holiday traditions, so bring your snacks and plan ahead for what you need outside of that. Grab groceries when you get to your location so you know you have things you need.
If you’re visiting family, you can also let them know what things you can eat without any problems so they have a chance to have that on hand for you!
For more travel tips, check out this blog!
Prioritizing your mental health + self care
Whether your stress feels challenging due to not so ideal situations, or your stress is due to the positive experiences you’re having… your mental health and emotional health need your attention.
Getting in your routines and self care that help your gut can be tricky with family and friends, so you have to communicate what you need and prioritize it. Start by identifying what you actually need, which may include mental health time in the morning, movement, alone time, sleep, a slower day, etc.
Then, communicate it! Be confident in what you need, explain why, and ask for their support. Once it’s communicated, stick to it and don’t feel guilty. Remember that you have to refill yourself in order to give to those around you. If that looks like a little alone time, or brining your family along for a workout or walk, remember that it is only adding to what you are offering them… not taking away.
For parents, it may be important to also ask for help with your kids, so you can refill with everything going on. Maybe it’s a date night with a babysitter or taking some space away while the kids are with other family members. Don’t be afraid or ashamed to ask for some help so you can recharge and recover.
Coping with fear of symptoms
If f symptoms are still unpredictable, getting guidance can help, because it will be hard to trust your body when you have no idea what’s going on. Our team can help and you can schedule a consult call here to talk more!
If there is no guidance available, you can keep a journal for a couple of weeks and see what correlations you find to make adjustments throughout the season that may help prevent symptoms.
For the fear specifically, cognitive behavioral therapy (like the Mahana app) or gut directed hypnotherapy (like Nerva) can be helpful tools that will be with you on the go. Journaling, talking with your friends/family, and therapy are all great options too!
For some, preparation is a great way to reduce fear of symptoms. Think through the symptoms that could come up, then build a flare kit in place to help. This may include extra underwear, supplements, medications, or even strategies you write down as a reminder - including that you can take a break, who to talk to that supports you, to breathe, etc.
Dealing with food
As you communicate your needs, you can also communicate food needs. If you know your triggers, ask your family to make substitutions or to label those ingredients in the foods they make, so you know what is going to work best for your gut.
If you do ask them to make substitutions, give them resources or ideas of swaps they can make, which may include:
Lactose free milk
Garlic infused oil
Garlic/onion subs
Low FODMAP spice blends
Our holiday favorites e-cookbook has even more swaps + recipes for the season you can use!
Don’t be ashamed to also make options that work for your body and bring them! You can either make just enough for you or make enough to share. And remember, your food isn’t “less than” because it is modified. Sometimes you can build confidence and increase quality of life simply by sharing your recipes with others because you feel included.
For the season as a whole, meal delivery may help you save time when you are home between trips. Epicured and Modify Health are two companies that offer low FODMAP meals you can order.
Dealing with the change in weather/sun
As mornings get darker, get the value of morning sunshine with a light therapy lamp and prioritize sunlight throughout the day when you can.
If you typically exercise or move your body outside, explore indoor movement options, like yoga, bodyweight exercises, or equipment-based options. There are many online exercise apps that offer you variety to choose from. It can be nice to think of this as a fun experiment to try new things and see what you like!
If your mood drops during the season, intentionally build in joy during your day. This may include calls with friends, favorite music on your commute, new hobbies to try after work, a new show to go through, or a book. You get to choose, just make sure it is filling you up versus taking from you.
The season will affect everyone a bit differently. Think through past holidays and what you learned about yourself, then think ahead to strategies you can put in place to support your body this year.
Are you frustrated with your IBS symptoms? Do you desire to be confident in your food choices? Do you want to have a healthier relationship with your body and diet? Are you ready to take control of your IBS?
