The holiday season is upon us – full of festive meals, sweet treats, and holiday gatherings. But if you’re like most of us, all that indulgence can leave your gut feeling anything but jolly.

If you don’t want to risk losing your gut health to the holiday craziness, grab a cup of tea and hang out here for the next few minutes while I help you prepare your gut for the season’s festivities. The gut microbiome is a collection of trillions of tiny microorganisms, like bacteria, living in your digestive system.

What About the Holidays That Can Affect Your Gut?

To protect your gut, first, you need to understand what kind of forces you’re up against — what kind of things make a difference in your microbiome.

During the holidays, there are a few big things that alter your lifestyle and therefore your gut. The main things to watch out for are:

• Routine changes

• Lack of sleep

• Increased alcohol consumption

• Less exercise

• More (and usually unhealthier) food

• Additional stress

• Traveling

When things change in your life — even if they’re yearly and planned for — they can throw your whole body out of whack. If your body is used to exercising, eating healthfully, and sleeping the same hours every night, changing those things sends it into a form of shock. Your microbiome is affected by all of the above, which is why you may notice differences in your gut health during this time of the year.

So How Do You Balance Out All of These Alterations in Your Lifestyle?

Here are some simple ways to accommodate your health and support gut wellness during the holidays:

Stick to a Similar Sleep/Wake Routine

Going to visit with family and friends can mean early mornings for travel and late nights of laughs and making memories. Most times this is unavoidable, but try your best to stick to your normal sleep routine. Proper amounts of sleep help your intestinal tract wall lining to stay tight and the good gut microbes balanced. Enough sleep has been linked to having more of the good bacteria in the gut that helps with overall wellness. It also helps you manage stress better for those moments when you have to deal with the in-laws or a stressful holiday situation.

Continue Doing Some Form of Exercise

Even if it’s just going for a quick walk around the neighborhood or 30 minutes of yoga, getting your body moving is important for keeping your mind clear and your gut healthy. Run around with your younger family members to have fun, connect with your family, and still keep your gut happy. Exercise can also help you manage stress and release tension.

Set Aside Time to Journal and for Mindfulness

This may not be part of your everyday routine, but it can help tremendously during more chaotic times. Write down a quick list of things you are thankful for, jot down things you need to remember to do, and take time to clear your mind. Gut bacteria species play a surprising role in keeping your brain and memory healthy through the "gut-brain connection."

Gut bacteria produce neurotransmitters like serotonin and dopamine, which help brain cells communicate and influence mood, learning, and memory. A healthy gut helps control inflammation in the body, improves nutrient absorption, and lowers stress signals between the gut and brain.

Plan for Stressful Situations and Meditate on Them

We all know what things tend to stress us out during the holiday season. Instead of staying in a fearful/negative mindset, meditate on those situations and figure out how to make them better. To do this:

1. Sit in a quiet space and think about the troubling situation.

2. Acknowledge any negative thoughts.

3. Transform those thoughts into positive reactions.

4. Envision yourself remaining calm and unbothered.

As you make this a regular practice, you’ll find it easier to stay grounded.

Hit Up the Vegetable Tray

Make sure you get your healthy foods in during snacking times before meals. During a meal, you’ll likely opt for all your favorites, and after, you’ll want delicious, sugar-filled treats for dessert. Getting your fruits and vegetables in can help you eat a little less during dinner and provide your gut with healthy nutrients.

Go Nuts!

Nuts and seeds are a great source of whole food nutrients that help you feel less hungry and protect your gut from everything else you’ll be eating.

Make Wise Decisions with Sweets and Alcohol

Sweets and alcohol will be tempting, but make sure to partake mindfully. Eating mindfully means tasting your food, noticing its textures, and being aware of what you're putting into your body. By doing this, your brain can recognize that you’ve eaten and you’re not hungry when you reach for another cookie or glass of eggnog.

Be a Smart Traveler

Traveling is a big part of the season, so make sure to be prepared while you're on the go:

• Keep healthy snacks on hand to avoid unhealthy or fast food.

• Wash your hands with soap and water as the preferable method of ridding yourself of germs. Carry a small travel bottle of Brauner’s glycerin soap with you.

• Plan your trips to avoid unnecessary stress.

• Stay hydrated and remember to take restroom breaks along the way — your health isn’t worth cutting corners.

When you become mindful of your actions, it becomes easier to take care of both your gut and mental health.

Want to know exactly what’s going on in your gut and how it relates to your present health?
Check out the Glow Gut Program for personalized insights!