When digestive problems flare up at Christmas, the usual suspect is what you’ve eaten. But as a dietitian specialising in gut health for over-50s, I often find that simple lifestyle tweaks—stress, movement, sleep and HOW you eat—are the real game changers.
In fact the NICE guidelines (2008) for IBS recommend lifestyle changes before diets such as the low FODMAP diet
Before we dive into dietary changes, here’s what I recommend focusing on.
Interested? Ok here we go!
Stress
In recent years we have come to understand that the gut and brain ‘talk’ to each other via a series of electrical / nerve messages. You might have heard of it referred to as the gut brain axis.
The gut and brain are in constant communication through the gut-brain axis—a network of nerves and signals. This means stress doesn’t just live in your head; it can disrupt digestion, speeding things up (hello, diarrhoea) or slowing them down (constipation).
The festive period for many is a busy time and the things that you often rely on to help you relax can get pushed to the side.
Top tip: put a ‘date’ in your diary like you would any other appointment to do something each day for yourself. I even find a bit of kitchen dancing to my favourite Christmas tunes a good stress buster.
Movement
Movement helps your digestive system stay on track by keeping food and trapped gas moving. It can also ease bloating and reduce stress. But during the festive season, it’s easy to let exercise slip—thanks to packed schedules and chilly weather.
Again during the festive period your regular movement and activity can be less due to a busy schedule. However, if you manage to move each day either by doing some stretches, yoga or even a 10 minute walk I the fresh air your body and mind will thank you for it.
Sleep
Sleep is essential for a healthy gut. It regulates digestion, reduces inflammation, and allows your body to repair itself. But festive habits—late nights, busy minds, and extra caffeine—can throw off your sleep schedule and leave your gut suffering.
Top tips for better sleep :
- Journal your thoughts: Keep a notebook by your bed to offload worries before sleeping or if you wake up during the night.
- Time your meals: Avoid eating 3-4 hours before bedtime to prevent overnight indigestion. Your stomach takes 3-4 hours to empty so if you are eating late at night and going to bed on a full stomach you are more likely to wake up with indigestion during the night.
- Watch your caffeine: Since caffeine can linger in your system for up to 10 hours, switch to decaf after 12.
Meal times
How you eat can also have an impact on your digestion as digestion starts in your mouth.
Top tips:
- Take time to eat – chew your food well, it should be in a paste consistency before you swallow. Putting your cutlery down between mouthfuls helps with this.
- Sip liquids do not gulp. Avoid fizzy drinks if bloating is an issue.
If you have enjoyed this article then this might be of interest to you too – 6 Gut boosting foods that every over 50 should be including in their diet
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If you’ve tried these tips but your issues persist, don’t hesitate to reach out. I’d love to help you feel more comfortable and confident—my inbox is always open at hello@inspiritdiet.co.uk.
