The holiday season can be a joyous time filled with family, friends, and lots of food. However, it can also be a stressful time for many people. Between shopping, cooking, and hosting events, the holiday season can cause a lot of tension and anxiety.

Unfortunately, this stress can lead to constipation, which is a common complaint during and after the holidays.

What is Constipation?

Constipation is a condition in which a person has difficulty passing stools or has infrequent bowel movements. According to the American College of Gastroenterology, constipation is defined as having less than three bowel movements per week.

There are many causes of constipation, including dehydration, lack of exercise, certain medications, and medical conditions such as irritable bowel syndrome (IBS) and hypothyroidism.

Additionally, stress can play a role in the development of constipation.

How Does Stress Cause Constipation?

Stress can cause constipation in a few different ways. First, when you’re under stress, your body goes into “fight or flight” mode, which can cause the digestive system to slow down.

This can lead to constipation because the stool moves through the intestines more slowly and becomes harder and more difficult to pass.

Stress can also cause changes in the gut microbiome, which is the collection of microorganisms that live in the digestive tract.

When you’re under stress, the balance of bacteria in the gut can be disrupted, leading to constipation and other digestive issues.

How to Manage Post-Holiday Stress and Constipation

If you’re experiencing post-holiday stress and constipation, there are several things you can do to manage your symptoms. Here are some tips:.

1. Drink Plenty of Water

Dehydration can contribute to constipation, so it’s important to drink plenty of water throughout the day. Aim for at least eight glasses of water per day, and more if you’re exercising or sweating a lot.

2. Exercise Regularly

Regular exercise can help stimulate bowel movements and prevent constipation. Try to get at least 30 minutes of exercise per day, such as brisk walking, cycling, or swimming.

3. Eat a High-Fiber Diet

Foods that are high in fiber can help promote regular bowel movements. Try to eat plenty of fruits, vegetables, whole grains, and legumes. Avoid processed foods and foods that are high in fat or sugar, which can be harder to digest.

4. Manage Your Stress

Reducing stress can help prevent constipation and improve overall digestive health. There are many ways to manage stress, including deep breathing, meditation, yoga, and spending time in nature.

5. Try Over-the-Counter Medications

If your constipation persists despite these lifestyle changes, you may want to try over-the-counter medications such as stool softeners or laxatives.

However, it’s important to talk to your doctor before taking any new medications, as they can have side effects and may interact with other medications you’re taking.

When to See a Doctor

If your constipation persists for more than a few days despite these treatments, or if you have other symptoms such as blood in your stool, abdominal pain, or unexplained weight loss, you should see a doctor.

These symptoms may indicate a more serious underlying condition that requires medical attention.

The Bottom Line

Post-holiday stress and constipation are common complaints, but there are many ways to manage your symptoms.

Drinking plenty of water, exercising regularly, eating a high-fiber diet, managing your stress, and trying over-the-counter medications can all help alleviate constipation. If your symptoms persist, or if you have other symptoms such as abdominal pain or blood in your stool, you should see a doctor.