Saturday, June 25, 2022

Irritable Bowel Syndrome: 6 Lifestyle Changes to Manage the Intestinal Disorder

Irritable bowel syndrome (IBS) is a disorder of the digestive system that causes disturbances in the bowel habits of those affected and can also cause problems such as abdominal pain, cramps, heaviness or bloating. Disturbances in bowel habits can mean any of the following – a change in the frequency of stool, a change in its form, or the need for excessive straining. This can range from diarrhea to difficult constipation. More common in women than men, IBS can be effectively managed by making certain lifestyle changes and controlling triggers such as stress. (Also Read: Ayurveda Tips For IBS: Keep Stomach Problems Away With These Useful Hacks)

what causes ibs

“Our digestive system, similar to our brain, has its own nerves and signal transmitters to send messages to the nerves within its components, which is why it is also called the second brain. IBS is a disorder characterized by a discrepancy between axons. It arises when Dr. Shankar Zanwar, Consultant Gastroenterologist at Wockhardt Hospital says, “of the brain – the nerves of the visceral and proper of the intestine. The exact cause of this disturbance is not known, but triggers such as stress, infection, medications, hormonal changes and type of food are well documented.” , Mumbai Central.

IBS. symptoms of

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Diarrhea, constipation, feeling of incomplete bowel movement that feels like you still need to defecate even after doing it, gas, abdominal pain, feeling of bloating in the abdomen, abdominal cramps are some of the symptoms of the disorder.

how to deal with ibs

Dr. Shankar Janwar suggests lifestyle changes that can help deal with IBS.

1. Relieve Stress: Stress is one of the biggest reasons for triggering IBS. Indulging yourself in activities that you enjoy, which means pursuing your hobbies, is one of the easiest stress relievers. It can take your troubled mind away from the gut. As mentioned above, IBS is a disease of the disturbed gut-brain axis.

2. IBS DiaryIt is always a good idea to keep a diary that records what you eat, how you feel after an unusual or specific food item, and the tendency of your bowel symptoms which can include stool frequency and stool form. . This will give both the patient and the caregiver a clear idea about the best treatment and diet plan.

3. Food Intolerance: These days there is a lot of hype about ‘Food Intolerance Testing’. An easy way to deal with IBS is to maintain a food diary if an unusual food has triggered your symptoms and eliminate it from the diet. Common culprits are dairy products, wheat, some fruits (apples, mangoes, cherries, watermelon), onions, cabbage, beans and nuts.

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4. Diet: The specific diet varies from person to person and also depends on the predominant type of IBS. If you have constipation-type IBS, a high-fiber diet of whole fruits (with the skin on), legumes, prunes, and grains is helpful. Patients with diarrhea-type IBS should avoid dairy products as well as the items mentioned to manage constipation-type IBS. They can switch to non-wheat cereals, non-dairy milks like soy milk or almond milk etc.

Changing the timing of your breakfast before having a bowel movement can also improve constipation-type IBS because it gives your bowel a kick to expel the contents. You should drink enough water which will help your stool pass easily when you are constipated and avoid dehydration in case of diarrhea.

5. Exercise: Abundant research is now available to show that exercise reduces symptoms of anxiety and depression as well as improves IBS symptoms. You should aim for 15-30 minutes of moderate exercise at least 5 days per week.

6. Unhealthy Habits: Cessation of alcohol and smoking will certainly improve your colic symptoms. Excessive coffee and tea can worsen diarrhea-type constipation and aggravate heartburn symptoms.

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