Ah, the holidays. What a time. Even if you celebrate nothing, the frenetic pace, traffic, longer lines, and commercials (or targeted ads) are coming for you. So what can we do, as people with digestive issues, autoimmune disease, or just those of us seeking more balance in our lives, to combat all that comes with the most wonderful time of the year?

First of all, you aren’t alone if you are burnt to a crisp by now. I am writing this in mid-December, and I think the combination of aggressive advertising November, Thanksgiving, and socialization plus the vibe of holidays even has me feeling like I stuck my hand in a socket. So the first step is to take a breath and recognize that it is a given if you are tired, cranky, stressed, and emotional right now. 

1. Sit or lie in a comfortable place. ...

2. Place one hand on your chest and one hand on your abdomen. ...

3. Inhale through your nose for about 4 seconds, feeling your abdomen expand. ...

4. Hold your breath for 2 seconds.

5. Exhale very slowly and steadily through your mouth for about 6 seconds.

Okay, great. You can use that tool (diaphragmatic breathing) anytime you need to chill out. Are you struggling with what to eat this holiday? Having a hard time navigating social activities? I understand! Read on for my favorite holiday gut health tips.

1. Communicate to others about what you need

This has lots of different applications. Do you need some extra time to rest during a busy day or on a trip? If you experience chronic Gi symptoms or have an autoimmune disease, your body is working hard all the time as it is. It is okay to need a break, and it is okay to take a break. Instead of feeling bad or guilty, just make it part of your plan. Reach out to others you will be with and say ‘I want to let you know I have been taking naps in the afternoon, so if we can plan breaks in our schedule while we are together I would appreciate that’ or schedule yourself extra time- an hour here, an hour there- between the go go go, to chill. If you need to put ‘chill’ in your calendar, this is the month to do it. Without adequate rest, we are just not as fun. So keep this in mind if you do feel guilty taking time for yourself- you are recharging to be your most present and comfortable when around loved ones. 

Do you have dietary restrictions? That is also OKAY. Where it can be tough is if you don’t tell anyone, assume you will find something, and then awkwardly pick at something you know will bother you and have diarrhea for the next 5 days. Listen, people want you to be around you, they invited you. So make it easy on them and yourself by saying ‘I don’t eat ---, do you mind if we chat about what you are making? I will probably bring a dish as well just in case, please know that is not a reflection of how I feel about your cooking’. Bam. Now they know what to expect, you can be discrete about it, and you know what to pick instead of asking ‘does this have gluten in it’ about everything on the table. (PS, French’s fried onions have gluten in them). 

2. Plan to do some cooking and bring some food

This is kind of a pain, because for example you are going to someone’s house for dinner-bring food? Make dishes? NOOO. Hear me out. 

Let’s say you are gluten free, bringing a safe food is pretty standard. Your host may not know what gluten is. Let’s say you live in the south like me and you bring baked chicken because you know everything will be fried. That may be a little uncomfortable, but you can communicate in advance and say your doctor advised staying away from fried food for now. You can say you have an allergy, or you think you have an allergy. When in doubt, bring a soup. You know you can tolerate it, it is hydrating, it is gentle, and it is not raw. This is a great food for constipation or diarrhea. 

Oh, and always have water and snacks. In your bag, in the car, on the plane, in the rain. 

3. Place value on what you value

If you choose not to drink alcohol, or eat small hot dogs, or go to every relay race that Aunt Minnie has planned this holiday for whatever reason, and you feel left out, remind yourself what the holiday is about. What does it mean to you? Cherish the conversations you are having, the people you see a few times a year only, etc. This is one season of your long life. A hot dog won’t make you a better participant, but your attitude will! 

You can always say ‘no’. To anything. I promise. 

Wishing you and your loved ones a very happy holiday. We usually celebrate with family in January, so for us, Christmas will be a little hike with the dog and season 2 of The White Lotus. 

If you are ready to figure out exactly what your trigger foods are, eliminate them, and get a list of everything you can eat without symptoms, check out my new course. IBS Diet Breakthrough isn’t just for people with IBS, it is for anyone with GI issues who want to know what to eat and why. I also have some 1:1 coaching spots opening up in January, but they fill up quick so if you are looking to work 1:1 with me in 2023, schedule a consult call ASAP.