Flare-Ups After the Holidays? How to Reset Your Symptoms

If you’re reading this with puffy eyes, achy joints, a cranky gut, and that familiar “why is my body doing this?” feeling… you’re not alone.

For many of us living with chronic illness, the days after the holiday season can feel more intense than the season itself. Between family gatherings, holiday events, holiday parties, travel, late nights, and the overall chaos of the festive season, it’s easy for symptoms to spike fast—especially if you live with autoimmune diseases, autoimmune conditions, or other health conditions that don’t exactly appreciate routine disruption.

And yes, I’m sharing this while looking at photos of me and my family members in pajamas in front of the Christmas tree—because I want you to know something important: you’re allowed to have sweet moments and still need extra support afterward.

This isn’t a “reset.” It’s not a “push through.” And it’s definitely not a punishment.

It’s simply a gentle reconnection to what your body needs—especially if you’re coming out of holiday stress, emotional stress, or even financial pressure from travel, holiday shopping, and everything in between.

Why Post-Holiday Flares Happen (and Why It’s Not Your Fault)

If you deal with autoimmune disorders like rheumatoid arthritis, psoriatic arthritis, Hashimoto’s thyroiditis, celiac disease, or inflammatory bowel disease (including Crohn’s disease), you already know flares aren’t random. They’re often the result of stacking stressors—sometimes without even realizing it.

Common flare triggers during this time of year include:

• ⚫ Lack of sleep (even one or two nights can make a huge difference)
• ⚫ Skipped movement and disrupted regular schedules
• ⚫ More sugar and refined carbs affecting blood sugar
• ⚫ Alcohol, heavier holiday meal choices, and favorite dishes
• ⚫ Trigger foods and hidden ingredients in “just a bite” foods
• ⚫ Weather changes, shorter days, and less sun exposure
• ⚫ Extra inflammation from stress hormones + nervous system activation
• ⚫ Indoor air exposures (including dust and even mold spores in older homes, travel spots, or basements)

And here’s the truth: sometimes it’s not just the kind of food—it’s the amount, the timing, and what your body was already juggling.

Good news: you don’t need to do everything to feel better. A few intentional steps can support your immune system, calm the nervous system, and help you return to baseline!

So here’s what I do—personally—when I feel a flare creeping in.

1️⃣ Fasting (With Caution + Professional Medical Advice)

I always say this first: check with your healthcare provider before fasting, especially if you have POTS, adrenal issues, a medical condition involving blood sugar crashes, a history of eating disorders, pregnancy, or you’re on specific treatment plans or medications (including certain RA medications).

That said… fasting can be one of the best tools for some bodies when used wisely.

Why it helps (for some):

• ⚫ gives the digestive tract a break
• ⚫ reduces constant digestive burden on the liver
• ⚫ can support the gut lining by lowering irritation and inflammation
• ⚫ can calm inflammatory triggers when the body has been overloaded

What I do:
I usually do a gentle 24-hour fast from dinner one night to dinner the next. During that time, I sip herbal tea, water, and sometimes collagen. I avoid bone broth because histamines don’t love me. If I’m really struggling, I may extend to 36 hours, but 24 is often enough to help my system feel like it can breathe again.

If fasting isn’t for you? Totally okay. Even delaying breakfast slightly, or doing a lighter morning, can still help.

2️⃣ Gentle Sweating (with a Binder + The Right Precautions)

After days of richer foods, stress, and poor sleep, the liver can feel overworked. A gentle sweat can support detox pathways—if your body tolerates it.

I personally pair sweating with a binder to help “mop up” mobilized toxins. I hop right into my infrared sauna in my garage (we call it “the spaceship” 😅).

Important: this is not for everyone.

If you’re heat-sensitive, dizzy, prone to POTS flares, or have poor sweating ability from lymph stagnation—start low and slow or skip it altogether. You can get similar support with a warm shower, a gentle walk, or even a foot soak.

And if you’re traveling? I’m a big fan of using what’s available: some people tolerate hot tubs well (others don’t), or you can create a mini sweat session in a warm hotel room with a hot shower + hydration + rest.

The goal here is never to “force detox.” It’s to offer the body extra support.

3️⃣ Replenish with Trace Minerals (This Makes a Huge Difference)

After sweating—or honestly, after any week of indulgence—minerals are often depleted.

Trace minerals support:

• ⚫ healthy cells and energy production
• ⚫ fluid balance (especially helpful for POTS-like symptoms)
• ⚫ detox pathways
• ⚫ nervous system regulation
• ⚫ immune response support through enzyme activity

I load up my reverse osmosis water with trace minerals and sip it throughout the day. This is one of my simplest forms of nutrient therapy, and it makes a huge difference when I feel inflamed or run down.

Want to try the minerals I use?

4️⃣ Sunshine + Fresh Air (Even When It’s Cold)

Even 10–15 minutes outside can shift your physiology. Vitamin D is a hormone-like nutrient that supports immune function, mood, and inflammation. During the winter months and colder months, we’re often inside more than we realize—and indoor air isn’t always great. Getting outside supports:

• ⚫ circadian rhythm alignment
• ⚫ mood and resilience (especially with seasonal affective disorder)
• ⚫ gentle lymph movement
• ⚫ immune health

If you can’t get sun? Light still matters. Even on cloudy days, outdoor light is stronger than indoor lighting.

5️⃣ Gentle Stretching (This Is the First Place I Start for Movement)

A flare isn’t the time for intense workouts. It’s the time for supportive movement that helps your body feel safe again.

Stretching helps:

• ⚫ calm the nervous system
• ⚫ reduce joint pain and stiffness
• ⚫ support digestion (especially twisting motions)
• ⚫ improve circulation and lymph flow
• ⚫ lower inflammatory signals in the body

If you have arthritis flare-ups, chronic pain, or autoimmune flare-ups, gentle movement can keep healthy tissue moving without stressing the system. This is exactly why I built content that meets you where you are—on the days you can do more and the days you can’t.

6️⃣ Epsom Salt Bath (Nervous System Gold)

This one is simple but powerful. Epsom salt baths support:

• ⚫ magnesium absorption through the skin
• ⚫ relaxation techniques that calm stress hormones
• ⚫ muscle tension relief
• ⚫ nervous system downshifting (there’s nervous system mention #2)

Add a few drops of lavender, eucalyptus, or whatever makes your body exhale. This is not indulgence. It’s basic care for a sensitive system.

No tub? A foot soak works too!

7️⃣ Reset Your Sleep Rhythm (Even If You “Slept Enough”)

This time of year is famous for late nights, off schedules, travel, and disrupted routines. Even if you got 7–8 hours, if your sleep timing is off, your body can feel wrecked. Sleep impacts:

• ⚫ immune system resilience
• ⚫ inflammation
• ⚫ autoimmune symptoms
• ⚫ mood stability
• ⚫ gut balance
• ⚫ your nervous system (mention #3) regulation and stress tolerance

My favorite approach: I go to bed earlier than usual with a book, a journal, or a calming routine. I set an alarm even if I normally wake naturally—just to rebuild the rhythm. Sleep isn’t just rest. Sleep is immune support.

8️⃣ Grace, Not Guilt (This Is the Root Cause of So Many Extended Flares)

This is the part people skip—and it matters.

Guilt keeps the nervous system activated (mention #4), and when the nervous system stays on high alert, digestion suffers, immune regulation suffers, and inflammation stays elevated.

You didn’t fail because you enjoyed a holiday meal. You didn’t ruin your progress because you had a few nights of poor sleep. You’re not weak because your body reacts to stress differently than other people.

Living with chronic illness means your body may respond intensely to normal life things—travel companions, weather, gatherings, stress, even joy. The best thing you can do is meet yourself with compassion, support your body gently, and remember you’re allowed to have a life!!!

✨ It’s Not a Reset. It’s a Reconnection.

This isn’t about becoming a “new year” new you. It’s about being kind to the current you—the one who showed up, did their best, navigated triggers, and made it through the season. These steps won’t “fix everything” overnight. But they can support your immune system, calm inflammation, and help your body feel safer—so symptoms can begin to settle.

And if you want deeper support—labs, root cause digging, and a plan that fits your body and your life—I’m here! Start your free 7-day trial in the Balance App today and use the Foundations & Flares content to meet your body where it is. Or book a 1:1 consultation if you’re ready to go deeper.

You’re not behind. You’re not broken. You’re rebuilding baseline—one gentle step at a time. 🖤

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