Why Do So Many Women Get Sick Over the Holidays?

Women are most likely to suffer gastrointestinal distress during the holidays. Why? Because they are the holiday CEOs, often taking on way too much and ending up stressed out and sick.

A recent study found that 76 percent of Americans surveyed — and 86 percent of parents — suffer gastric distress during the holidays, with women making up the bulk of them. But it’s not just all that extra fat and sugar. The connection between stress and your gut means emotional factors — difficult relatives, money concerns, unrealistic goals — can help push you to constipation, diarrhea, reflux, ulcers and weight gain.

How Does Stress Affect the Gut-Brain Connection?

Humans have multiple interconnected systems that communicate constantly. Typically the gut breaks down and absorbs received nutrition, but when we’re stressed, the brain is focusing on others things, and your gut might not be getting the right messages. If you’re not eating a well-balanced, high-fiber diet, the “good” bacteria in your gut will suffer, affecting both your mood and your ability to digest.

Why Are Women More Prone to Holiday GI Distress?

Women are generally the holiday planners in our culture, where there’s a certain pressure to create perfect memories for those they love. That causes a lot of extra stress. Other factors come into play like menopause and perimenopause, which can weaken your immune system, which is in turn linked to gut health. The rise of GLP-1 drugs has introduced new issues. They can make your GI tract more sensitive to start, and people also tend to “forget” they’re on them and eat larger quantities than recommended, resulting in reflux, vomiting and dehydration.

7 Practical Tips to Prevent Holiday Stomach Issues and Stress

• Prioritize daily self-care and routines. Don’t give up on “you” time. If you have a routine that works well for you, stick to it. Expecting houseguests this season? Sometimes you just have to say, “I’m going for a run or a walk; here’s how to work the coffee maker.” Have things stashed and ready for breakfasts and lunches. If you’re visiting someone else, they might not share your health goals; bring something to share that you know you can eat and enjoy.
• Don’t fall for the “I’m gonna start Jan. 1” trap. There’s a reason the average American gains 5 pounds every November and December. Instead make it your goal simply to maintain — not just your weight but some semblance of your routine. Maybe you can’t fit in as much exercise with travel and extra school events: Do half, or whatever is possible. Don’t wait for those New Year’s resolutions.
• Don’t fast before a big meal. For folks with conditions like diabetes, that’s outright dangerous, and you’ll feel terrible in general if you eat a big meal after fasting. Instead eat a small, healthy breakfast and lunch, and the next day get back to your routine. One meal is not going to up-end your efforts. Enjoy, and then get back to your usual way of eating.
• Eat before the party. Not only is fasting before a feast a bad idea, but you should eat something before you head to a party. Especially if you’re not sure what you’ll be served, having a snack before you go will help you make wiser decisions later. Try to pick “the best of the worst” — yogurt-based dips instead of high-fat; veggie crudites over fried foods.
• Use the balanced plate method. Whether at a restaurant or somebody’s home, picture a plate in your head: half fiber, fruits and veggies, a quarter protein and a quarter carbs. Looking at multiple courses or maybe even multiple events in an evening? Take the smallest salad or dessert plate available and stick to those proportions. It’s OK to live a little, just don’t overdo it night after night.
• Focus more on socializing than food. Often we’re in the kitchen picking at stuff all day and into the evening — stop and ask yourself why? You’re not hungry; you’ve been grazing all day. Get up and go in the next room, wherever the food is not, and make memories that aren’t about the food.
• Drinks count, and not just alcoholic drinks. There are an awful lot of calories in hot cocoa; how about a lovely cup of tea? Hydration is super important; party food tends to be salty, which will dehydrate you before you know it, perhaps leading you to grab a soda or a cocktail without really thinking about it.
• Don’t overlook sleep in combatting holiday stress. Insufficient rest triggers us to eat just to keep going, which promotes weight gain.

This content is not AI generated.