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Happy Gut, Happy Christmas!

The festive season is something many of us look forward to all year – time with loved ones, twinkling lights, cosy evenings and a nice break from routine. But let’s be honest, it can also be one of the busiest, most overwhelming periods in the calendar. The planning, social events, travel and late nights can all add up to a pretty hectic few weeks. Many people notice digestive changes during this time including bloating, discomfort, constipation and even flare-ups of existing gut conditions1. While food often gets most of the blame, the truth is that your gut health is influenced by much more than what’s on your plate.

Here are 5 simple ways to support your gut health this festive season.

  1. Keep your body moving

Although it’s tempting to spend most of the festive period cosy on the sofa, slowing down too much can leave us feeling sluggish. Physical movement helps keep things flowing because it stimulates the muscles along the digestive tract and may help prevent constipation. Movement also supports microbial diversity, by encouraging the growth of beneficial gut bacteria2. The festive period can make structured workouts tricky, but the good news is that you don’t need intense exercise for gut benefits. Think…

  • A brisk winter walk to break up a long day indoors.
  • Stretching or yoga session (in-person or online).
  • Taking the stairs or walking when Christmas shopping or going to social events.
  • Dancing around the kitchen before you start cooking your festive feast.

  1. Get outdoors and into nature

Those traditional winter walks do more than clear your head, they can actually benefit your gut. Time spent in nature exposes us to a wider variety of microbes, which can positively influence gut microbial diversity3. Plus, being outdoors can lower stress, support better sleep and increase energy levels. Ideas to try:

  • Go on that annual Boxing Day walk.
  • Meet friends for a wander with a hot chocolate instead of meeting indoors.
  • Sit outside with your morning coffee (all wrapped up, of course!).

  1. Protect your sleep

The excitement of the festive period and a lengthy to-do list can interfere with sleep, but it’s important to get enough rest as sleep has been shown to have a direct effect on our microbiota. Irregular sleep is associated with reduced gut diversity4. A good night’s sleep allows our bodies to recover while poor sleep increases the production of stress-related hormones that can alter your gut microbiome, leading to extra stress, anxiety, and lowered immunity. Getting 7-9 hours of good quality sleep per night can improve gut health, and vice versa.

To promote good quality sleep stick to a regular bedtime and wakeup time, make sure your bedroom is dark and quiet, and avoid using screens before bedtime. If you need to, invest in an eye mask.

Make the most of the break from your usual work routine, early alarms, commuting and long workdays. Take the opportunity to try to get some quality sleep and establish a good sleep routine.

  1. Manage seasonal stress

Stress is one of the most powerful disruptors of gut health5. The festive season, while fun, is known to be stressful, so it’s important to try and manage this. Stress, whether physical or psychological, triggers a chain reaction in the body, including the production of the stress hormone known as cortisol. This can disrupt the communication pathways between the gut and the brain, known as the gut-brain axis. Such disruptions can alter blood flow and secretions in the gut, which can create favourable conditions for harmful bacteria and inhibit the growth of some helpful bacteria6. Try to take some time for yourself, to practice mindfulness or breathwork, read a book, take a bubble bath or watch your favourite programme.

  1. Stay hydrated amid the busyness

It’s easy to forget to drink enough water when your routine is off and festive activities are in full swing. However, hydration is one of the key pillars of gut health, and staying well-hydrated is essential for healthy digestion7. Water helps food move through the gut, supports regular bowel movements and keeps your digestive system functioning effectively. Even mild dehydration can contribute to bloating, sluggishness and discomfort.

Try the following hydration tips:

  • Carry a refillable water bottle during travel and when shopping.
  • Drink a glass of water or have a herbal tea when you wake up.
  • Alternate between alcoholic drinks and glasses of water when at social events.
  • Snack on hydrating fruit and veggies such as cucumber, peppers, peaches and strawberries.
  • Set reminders throughout the day so you don’t forget to drink water.

Staying consistent with a few simple lifestyle habits, can help you feel comfortable, energised and more able to enjoy the magic of the season.

Don’t forget to try our Christmas gut-friendly recipes here.

References

  1. King Edward VII’s Hospital. (2022). https://www.kingedwardvii.co.uk/health-hub/christmas-cramps-a-third-of-brits-with-digestive-problems-say-symptoms-get-worse-over-christmas
  2. Monda et al. (2017). Oxid Med Cell Longev, e3831972
  3. Sobko et al. (2020). Sci Rep 10(1), 21993
  4. Bermingham et al. (2023). Eur J Nutr, 62(8): 3135–47
  5. Conlon and Bird (2014) Nutrients 7(1): 17-44
  6. Madison & Kiecolt-Glaser (2019) Curr Opin Behav Sci 28: 105-110.
  7. Popkin et al. (2010). Nutr Rev, 68(8): 439