IBD and the Holidays
For many people late December and early January can be a busy, stressful time of year. If you have IBD and the Holidays can add extra stress to your healing journey. We will discuss strategies, and practices that will help make the holidays easier to manage. And ensure that you stay on track with your healing journey throughout the Christmas and New Years period.
We will discuss
- Not compromising on your diet
- How to stay within your physical limits
- Prioritizing taking time to rest
- Sticking to your routine
Let’s get into it, and make this holiday season as healing as possible!
Your Diet During the Holidays
Christmas is a time to over indulge. There are big turkey dinners, Christmas cookies, and family meals.
If you have IBD all of these things may irritate your symptoms. From the large portions eaten. To the huge amounts of refined sugar in the cookies and candy available.
If you have committed to healing yourself from IBD. How can you stay on track during the holidays?
There are two important steps
- Do not compromise
- And be prepared
If you are following IBD-AID in phase 1 or 2. You likely still have high levels of inflammation in your body. This means that any compromise on your diet can irritate this inflammation. And could make your disease worse.
Christmas in an IBD flare is not the time to compromise.
It is so important that your healing continues, and that you stick to what you know will help heal your body.
Although temptations might be all around you. Remember that healing is your top priority. And that breaking the diet, will only set you back.
The best gift that you can give yourself this holiday season is to be true to yourself, and your goals. And stick to your healing journey as best as you can.
If you are in remission, or phase 3 of IBD-AID, then you only need to stick to the diet 80%. Meaning that 20% of your diet can be used to indulge, or stray from the strict IBD-AID guidelines.
You may find it helpful to use a support person to help you stay on track. Possibly your partner, or a parent who will be with you through many of the festivities.
Tell them what your dietary goals are this holiday season. And encourage them to help keep you on track.
Alcohol can also be a big part of the holiday season. IBD-AID does not really allow any alcohol consumption. Try to stick to these limitations.
If you do feel the need to drink alcohol, limit yourself to one drink per day for women. And two per day for men. And avoid beer, which contains gluten.
If you do ‘fall off the wagon’, don’t stress. The best thing you can do in this situation is regroup. And get right back on the wagon.
Forgive yourself, and move on.
If you have been extra ‘naughty’ this holiday season. Consider starting back at phase 1 of IBD-AID, to ease your body back into eating healthy foods.
The best way to stay on track during the holiday season is to be prepared.
If you know that you will be tempted to eat Christmas cookies. Then make some of your own that are IBD-AID compliant. And make enough that you feel that you can indulge with your family.
If you know that you will have a busy schedule. Plan to miss out on some events. And schedule some time to rest.
Tell your family members ahead of time that you are on a healing journey. Letting them know ahead of time will discourage them from pressuring you to eat something that you shouldn’t.
If you are going to attend a family dinner, where you know there may not be any ‘safe foods’ for you to eat. Bring your own. Make yourself a mini Christmas dinner, pack it in a container. Heat it up at the event, and fill your plate to your heart’s desire.
IBD-AID has a great holiday menu that will help keep you on track. Or try Meghan Telpner’s 10 Classic Holiday Recipes Re-Invented.
Respecting Your Physical Limitations
The holidays can also be a physically stressful time. Many people travel for the holidays. While spending time with family is very important. Remember to respect your own physical limitations.
If you are hosting holiday parties or get-togethers. You may find that there is a lot of work involved in cooking, and hosting.
If you are experiencing a flare, I would recommend not hosting any large parties. They will only add physical and emotional stress to your holiday period.
Let someone else take the burden this year. Focus on your healing.
Do not push yourself too hard. Especially if you are in the healing stages of your journey. Taking it easy for one year for Christmas. Means that next year you might be able to better participate in all the activities.
This goes hand in hand with taking time to rest. If you do have a busy holiday schedule. Ensure that you are also scheduling time to rest during this period.
Take time to sit, relax, or even nap between activities.
Sticking to Your Routine
The most important thing that you can do during the holiday period to stay on track. Is to stick to your routine as best as possible.
Make sure that you are still getting 7-9 hours of sleep a night. Sleep is the foundation of your health. And getting enough sleep may help you stay on track in all aspects of your healing journey.
Getting enough sleep will reduce stress. Help with better decision making. And gives your body time to recover from the day’s activities.
Ensure that you are taking all of your supplements. These supplements will help keep inflammation away. Ensure that you are getting your probiotics. And help ease any diarrhea.
And stick to the IBD-AID diet as best as possible.
It is so empowering to stick to your goals during a time of temptation. See this holiday season as a challenge for you. Challenge yourself to stick to your healing journey as best as you can.
Whatever amount of success you have, feel proud of yourself for putting your health first.
And if you’ve fallen into temptation. Pick yourself back up, and start again with the IBD-AID diet, and get right back into your healing journey.
Don’t let IBD and the Holidays be a stressful event for you. Focus on your healing, relax, and have fun!