Stress and IBD: How the summer can help soothe your gut

What exactly is IBD?

Crohn’s disease and ulcerative colitis: Two main forms

IBD mainly refers to two chronic conditions: Crohn’s disease and ulcerative colitis (UC). Crohn’s can affect any part of the digestive tract, from mouth to anus, while UC is limited to the rectum and colon. Both involve chronic inflammation of the digestive system, with periods of flare-ups and remission.

Common symptoms include abdominal pain, persistent diarrhoea (often bloody with UC), severe fatigue, weight loss, and sometimes fever. Though they share similarities, the two diseases differ in location, extent, and how deeply they affect the intestinal wall.

Living with IBD day-to-day

Daily life with IBD can be exhausting. Routine is often shaped around medical appointments, regular (sometimes intensive) treatment schedules, and constant attention to diet. Foods tolerated one day might trigger symptoms the next, creating a sense of constant uncertainty.

Beyond physical effects, the emotional impact is often underestimated. Chronic fatigue, pain, and fear of flare-ups can cause significant stress, sometimes leading to social isolation or low self-esteem. Supporting mental health is therefore a key part of managing IBD.

What is the link between stress and IBD?

Stress as a flare-up trigger

Stress is not considered a direct cause of IBD, but it’s recognized as a trigger and aggravating factor that can worsen inflammatory flare-ups. Intense stress, whether physical or emotional, is often linked to an increase in symptoms.

Stress affects the body in several ways: it alters gut microbiota composition, increases gut lining permeability, and disrupts immune system function. This combination creates an inflammatory environment conducive to digestive issues.

The gut-brain axis: A constant dialogue

The connection between stress and digestive symptoms is largely due to the gut-brain axis. This complex network links the brain and digestive system through nerve pathways, hormones, and immune signals, enabling continuous communication between the two.

In people with IBD, this axis is particularly sensitive. Even minor emotional stress can result in abdominal pain, diarrhoea, or digestive discomfort. Conversely, digestive troubles can fuel anxiety or low mood. That’s why IBD should be approached holistically, considering both physical and emotional health.

Summer: A perfect time to unwind… or not?

Holidays: Relaxation or hidden stress?

Summer often means escape, relaxation, and freedom. Yet for those living with IBD, it can also bring anticipatory stress. Changing routines, uncertain food options, travel, managing treatments or biologic injections, all these factors can be daunting.

Fears about getting sick far from your regular doctor, dealing with a flare-up without immediate solutions, or cancelling plans at the last minute can create a quiet, hard-to-express anxiety.

How to truly enjoy the summer season

To turn summer into a genuinely restorative break, it’s essential to identify your personal stress triggers. Is it the fear of running out of medication? Having to explain your condition to friends or family? Struggling to follow your usual diet?

Once you pinpoint these stressors, it becomes easier to develop coping strategies. Preparing a complete medical kit with a copy of your prescription, choosing accommodation with a kitchen, or ensuring access to medical care are all practical steps that can help you approach holidays with greater peace of mind.

Tips for calming stress and your gut during summer

Try simple relaxation techniques

Summer is a great time to experiment with calming activities. Conscious breathing, guided meditation, heart coherence exercises, or gentle yoga can all help relax both body and mind.

Many mobile apps and podcasts offer guided sessions ideal for holiday downtime. Just a few minutes a day can have a positive impact on your nervous system, and by extension, your gut health.

Allow yourself guilt-free rest

During holidays, it can be tempting to try and do everything. But listening to your body and respecting your need for rest is essential. Taking naps, lying in the shade, or simply slowing down aren’t signs of laziness, they’re acts of self-care.

By making room for quiet, screen-free downtime, you reduce the risk of excessive fatigue, which can be a flare-up trigger.

Stay active, but in moderation

Physical activity remains beneficial for IBD, as long as it’s gentle and adapted. Walking by the sea, gentle swimming, cycling on flat ground, or outdoor yoga are particularly recommended.

It’s best to avoid overly intense exercise, especially during the hottest parts of the day, to prevent worsening fatigue or digestive issues. The goal is to move for pleasure, not performance.

Plan your holidays carefully to avoid unpleasant surprises

Anticipate practical matters

Preparation is key for a stress-free summer. Bring enough medication, have a prescription (preferably translated), check transport and storage conditions (especially for refrigerated treatments), and research nearby medical facilities at your destination. Taking out international health insurance can also be helpful.

Adjust your diet while on holiday

Food is often a major concern when travelling. It’s absolutely possible to enjoy local specialities, as long as you listen to your body. Sampling small amounts, avoiding excess fat, alcohol, or spicy foods can help prevent unwanted surprises.

When eating out, don’t hesitate to ask about ingredients, request adjustments, or bring a backup snack to reduce anxiety about the unknown.

Conclusion

While IBD does require some organization, summer remains a privileged time to reconnect with yourself. Away from everyday stress, this season offers space to slow down, listen to your body, and try soothing practices.

With a few simple habits, it’s entirely possible to enjoy a peaceful summer without missing out on life’s pleasures. In fact, letting go a little might just be its own form of complementary treatment.

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