Health
Did holiday stress wreak havoc on your gut? Doctors say 6 simple tips can help
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If the stress of the holidays wreaked havoc on your gut, you’re not alone — 76% of Americans experience gastrointestinal distress during the holiday season, according to a recent national survey from Oshi Health and YouGov.
Digestive problems can be triggered not only by holiday overeating, but also by stress. Financial worries, disrupted routines, fatigue and interpersonal dynamics rank as some of the top causes.
“I see an uptick in psychiatry-related GI issues during the holiday season,” Dr. Claire Brandon, a gastrointestinal psychiatrist based in New York City, told Fox News Digital. “When you are undergoing stress, your body produces more corticotropin-releasing hormones, which sets off a cascade of the inflammatory system.”
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Stress hormones can act directly on the gut, leading to more digestive distress and pushing the body out of “rest-and-digest mode,” Brandon said.
“Stress activates the sympathetic — fight, flight, freeze — nervous system, which slows digestion,” added Dr. David Clarke, an Oregon-based gastroenterologist and president of the Association for the Treatment of Neuroplastic Symptoms. “That can lead to bloating, cramps, nausea and sometimes abdominal pain.”
Stress often plays a bigger role in digestive issues than overeating alone, experts say. (iStock)
The good news, doctors say, is that a few simple, realistic steps can help reset the digestive system after the holidays.
No. 1: Reset your sleep
Sleep plays a major role in gut health. Research shows that insufficient or disrupted sleep can change the composition and function of the gut microbiome, potentially affecting metabolic and immune factors that influence overall health.
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“When I travel and get derailed, my main focus is to reset my sleep,” Brandon said. She recommends reestablishing wind-down routines like deep breathing and progressive muscle relaxation.
No. 2: Eat balanced, fiber-rich meals
Fiber helps keep digestion moving and supports healthy gut bacteria, which can aid post-holiday recovery, experts say.
“The usual principles for supporting digestion apply here,” said Clarke. “Consuming a balanced diet emphasizing fruits, vegetables, whole grains and legumes; avoiding highly processed foods; and moderating alcohol will keep your gut microbiome happy.”
Digestive symptoms like bloating and discomfort often spike during the holidays due to stress, travel and disrupted routines. (iStock)
No. 3: Stay hydrated
Staying hydrated will also aid digestion, Clarke said, noting that light-colored urine is a good indicator of hydration.
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Traveling can be particularly tough on the gut, experts say, especially during flights where low cabin humidity causes the body to pull water from the bowels, leading to constipation.
Drinking water before, during, and after flights — and limiting alcohol and caffeine — can help counteract dehydration-related digestive slowdowns. Experts also recommend sipping water consistently throughout the day.
No. 4: Resume regular movement
Both doctors agreed that exercise supports digestion and stress regulation, which are both key to gut recovery.
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“Going on walks can be enough to help with this, but if you have space to do more, including some gentle stretching, that can be a huge help,” Brandon advised.
No. 5: Reduce stress gradually
Stress management plays a critical role in gut health, and experts say that small, consistent habits can help ease gastrointestinal symptoms.
Brandon recommends calming the nervous system with breathing or grounding exercises and slowing down at meals.
Light movement can help support digestion and regulate stress, experts say. (iStock)
“If you’re constantly running on fumes, on a layover in the airport, eating high sugar and doing things off your routine, expect a few disruptions with your gut,” she said. “Reframe it as something that you can reset when you get home.”
No. 6: Skip cleanses and detoxes
Clarke says that detoxes and cleanses are not necessary and can actually be harmful. Instead, he recommends sticking to the basics — including hydration, balanced meals, regular sleep and movement.
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Doctors say the gut is designed to recover on its own in response to consistently healthy practices rather than extreme resets.
Experts recommend returning to balanced, fiber-rich meals instead of intense cleanses. (iStock)
While short-lived symptoms can improve within hours and are usually temporary, experts say lingering or worsening issues shouldn’t be ignored.
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“If you are back home and struggling to feel your usual baseline while back on your routine, it’s probably worth checking in with your physician,” Brandon advised.
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Eating processed meat like ham, sausage and bacon may be linked to a higher risk of certain types of cancer, according to new research.
While health organizations have already confirmed that processed meat can contribute to colon cancer, this study looked closer at cancers in the upper digestive tract, where the link has historically been less clear.
To understand these connections, researchers from the European Prospective Investigation into Cancer and Nutrition (EPIC), one of the world’s largest long-term nutrition and cancer cohorts, tracked the health and diets of 450,112 people across Europe for an average of 14 years.
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The study group included 131,426 men and 318,686 women, according to the study’s press release.
During the follow-up period, 876 people developed stomach cancer and 215 people developed esophageal adenocarcinoma, which is cancer of the tube connecting the mouth to the stomach.
For female participants, eating both processed meat and white meat was linked to an increased risk of developing the disease. (iStock)
Researchers tracked where the stomach cancers grew, separating them into the upper part of the stomach near the throat and the lower part of the stomach.
The researchers also sorted the tumors into two categories based on how the cancer cells appeared under a microscope: intestinal, which forms more organized structures, and diffuse, in which the cells are more scattered throughout the tissue.
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After adjusting for other lifestyle factors, the researchers found that for every extra 30 grams of processed meat a person ate per day, their overall risk of stomach cancer went up by 9%. Eating that same extra 30 grams a day was also linked to a 13% higher risk of esophageal adenocarcinoma.
A standard single slice of regular deli-sliced ham or lunch meat averages around 28 grams, according to USDA data and nutritional tracking databases.
An extra 20 grams of white meat, such as chicken and turkey, was linked to a 12% higher risk of cancer in the main body of the stomach. (iStock)
An extra 20 grams of white meat, such as chicken or turkey, was linked to a 12% higher risk of cancer in the main body of the stomach, the researchers noted.
The study also revealed differences between men and women. For male participants, only processed meat showed a clear, statistically significant link to a higher risk of stomach cancer. For female participants, however, eating both processed meat and white meat was linked to an increased risk.
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These findings align with global health benchmarks, particularly those established by the World Health Organization’s International Agency for Research on Cancer.
The agency has long classified processed meat as a known human carcinogen, primarily due to its strong, well-documented links to colorectal cancer.
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However, health organizations have also consistently pointed to a potential, yet less definitive, relationship between these meats and cancers of the stomach.
Eating 30 grams of processed meat a day, or the equivalent to one slice of ham, was linked to a 13% higher risk of esophageal adenocarcinoma. (iStock)
Further scientific investigation is needed to confirm the findings and to account for other underlying risk factors, such as certain stomach infections, which could interact with dietary habits.
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A key limitation of the study is its reliance on self-reported diets, which can sometimes lead to inaccuracies in how participants recall their meat consumption over time, the researchers noted.
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The findings were published in the International Journal of Cancer.
Fox News Digital reached out to the researchers requesting comment.
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Yoga is known to boost relaxation, strength and flexibility – and now a new study has found the practice could improve cancer survivors’ quality of life.
A randomized trial led by the University of Rochester Medical Center found that a four-week yoga program significantly reduced insomnia, fatigue, anxiety and mood disturbances after cancer treatment.
The findings were presented last week at the 2026 American Society of Clinical Oncology (ASCO) Annual Meeting in Chicago.
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The study was conducted across multiple U.S. community cancer care sites, including 410 adult cancer survivors averaging 54 years of age. Around 75% were breast cancer survivors, and none of them had practiced yoga regularly within the prior three months.
A randomized trial led by the University of Rochester Medical Center found that a four-week yoga program significantly reduced insomnia, fatigue, anxiety and mood disturbances in cancer survivors. (iStock)
The participants were randomly assigned to two groups. Half of them received only standard survivorship care without the yoga, while the other half received standard care and were also enrolled in the Yoga for Cancer Survivors (YOCAS) program.
As part of the YOCAS program, the survivors completed two instructor-led 75-minute yoga sessions each week, including 18 Gentle Hatha yoga and Restorative yoga poses, breathing exercises and mindfulness training.
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Based on questionnaires completed by the patients, the survivors in the yoga group experienced “moderate-to-large” reductions in overall mood disturbance, “small-to-medium” reductions in anxiety and “medium-to-large” reductions in fatigue, the study found.
The improvements in mood and fatigue appeared to be linked to yoga’s beneficial effect on sleep quality, according to the researchers.
As part of the YOCAS program, the survivors completed two instructor-led 75-minute yoga sessions each week, including 18 Gentle Hatha yoga and Restorative yoga poses, breathing exercises and mindfulness training. (iStock)
“This indicates that cancer survivors have an option to alleviate these cancer-related side effects at the same time, without adding another drug,” lead investigator Yuri Choi, PhD, of the Wilmot Cancer Institute, University of Rochester Medical Center, in Rochester, New York, told Fox News Digital.
The study did not reveal any major safety concerns or serious adverse events related to the yoga practice.
“This indicates that cancer survivors have an option to alleviate these cancer-related side effects at the same time, without adding another drug.”
The study did have some limitations, chiefly that the findings are preliminary and have not yet been peer-reviewed for a medical publication.
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“The sample in our clinical trial was relatively homogeneous, with most participants being women (96%), breast cancer patients (75%), Caucasian (93%), and having some college or higher education (82%),” noted Choi.
“We are adapting our intervention to reach all cancer patients and survivors, including the creation of a mobile app to reach people in rural communities.”
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The research also excluded patients with metastatic cancer (whose disease had spread to other parts of the body).
The total study was only four weeks, so more research is needed to determine long-term benefits.
If the findings are confirmed by peer-reviewed publications, this could lead to recommendations for structured yoga programs as a non-drug supportive therapy for cancer survivors, the researchers noted. (iStock)
If the findings are confirmed by peer-reviewed publications, this could lead to recommendations for structured yoga programs as a non-drug supportive therapy for cancer survivors, the researchers noted.
Some yoga studios may use different names for Gentle Hatha and Restorative yoga, such as Foundations Yoga or Healing Yoga, Choi noted.
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“Survivors should also look for certified yoga instructors who have experience working with cancer patients/survivors or individuals with other challenging health conditions,” the researcher advised. “They should not be afraid to ask their oncology team for referrals to qualified instructors in their community.”
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Choi also noted that the research did not reveal whether other types of yoga, such as heated-room or rigorous-flow yoga, are safe or beneficial for cancer survivors.
The study was funded by the National Cancer Institute.
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