The holidays can be a time of joy, connection, but also grief, stress, loneliness—and often, a lot of food! For many of us, those rich meals, problematic ingredients and the emotional load of the season can wreak havoc on our digestive system. If you’ve ever left a holiday gathering feeling bloated, uncomfortable, or like your belly has a mind of its own, you’re not alone.
Your digestive system doesn’t work in isolation. While heavy or rich foods play a role, stress and emotions have a huge impact too. When your body is in “fight or flight” mode—whether from family stress or rushing through a meal—it puts digestion on the back burner.
Here are some simple tips I personally use to help my stomach feel its best this season, and hopefully it will help you too:
1. Peppermint Oil
Rub a drop or more of peppermint essential oil directly on your stomach if you’re feeling too full—it’s incredibly soothing. If you are new to essential oils, make sure you dilute them with a carrier oil like fractionated coconut oil or even just the olive oil you have in your pantry. I even drink a drop or two in water when I need extra help. Not everyone advocates ingesting essential oils, so please do so at your own risk, but regardless of whether you use it topically, internally or both, make sure you get a therapeutic grade organic essential oil.
2. Herbal Teas
- Fennel & Licorice Tea: Calms bloating and aids digestion. Having some digestion blend teas or individual loose ingredients to create a blend yourself on hand can help a lot. It is so easy to just pack a tea bag to wherever you are going and ask for hot water after the meal.
- Chamomile Tea: Relaxes your nervous system and your belly. You can easily blend this with the other herbs or have it separately.
- Ginger Tea: Great for nausea and speeding up digestion. I love steeping some fresh ginger in hot water and add some lemon juice when it has cooled. If you like you can add some raw honey to it or use a sweetener of your choice to enjoy it.
Any of these teas can be enjoyed after meals to give your stomach a break.
3. Raw Apple Cider Vinegar
Dilute a tablespoon in water and drink it before meals to reduce stomach upset and improve digestion. This is easy to incorporate daily and has the added benefit of reducing your blood sugar spikes that can come from carb heavy meals too.
4. Probiotics and Digestive Enzymes
A quality probiotic supports gut health all year long and helps prevent digestive trouble before it starts. If you know you could use some extra help with digestion, adding a digestive enzyme to your routine can also help. There are broad spectrum ones that give you a variety of enzymes for different foods, or you can get specific ones if you have a specific issue with one particular food.
5. Take Deep, Regulating Breaths
Before eating, take a few calming breaths to shift your body into “rest and digest” mode. It doesn’t take much, maybe a few rounds of box breathing (in 4, hold 4, out 4, and hold 4) while waiting for everyone to sit down, or during grace being said can make this a smooth practice that will go a long way to helping you slow down and prepare your body for digestion.
6. Sit Down and Chew Slowly
Rushing through meals puts extra strain on your digestive system. Make it a point to sit, relax, and enjoy each bite. Sometimes something as simple as putting down your utensils between bites can do the trick. Or having some questions on hand to ask between some bites to pause and engage socially can also create a nice slow down effect.
7. Plan for Stressful Conversations
If family gatherings tend to lead to tense topics, come prepared with a plan to change the subject. Often when these topics come up it is easy to get pulled into a right or wrong, agree or disagree battle. Remember that you can pivot the conversation by asking them how they feel about something they are opinionated about and why – then you can focus on validating what it means to them rather than have to feel the pressure to prove a point or agree with something you don’t.
8. Heating Pads
Apply a warm heating pad to your stomach for immediate comfort if you’re feeling bloated or uneasy. Heating pads are also very soothing and regulating to the body in general and will be a great tool to use to wind down after the overdrive and overstimulation that often lingers after you come back home.
To help you navigate the holidays with ease, I’ve created resources you won’t want to miss:
- 12 Days of Christmas Nervous System Regulation: Join us live in my private Facebook Group starting December 1st. It’s free and packed with tools to calm your body (and your digestion). I’ll be going live December 1st-12th at 11am pacific time every day. I hope to see you there!
- Daily Balance Regulation List: On sale for the holidays! This simple, effective guide of more than 40 guided regulation videos for regulating your nervous system is your key to staying grounded through November and December.
Let’s make this holiday season one where you feel good—inside and out!
Wishing you peace, joy, and a happy belly,
Cendrine
