A very common health condition in India that affects the digestive system, irritable bowel syndrome or IBS is a mixture of abdominal discomfort or pain and trouble with bowel habits: either going more or less frequently than usual (diarrhea or constipation ) or having a different type of stool (thin, hard, or soft and liquid). It is not the same as inflammatory bowel disease (IBD) and has nothing to do with other bowel problems, but it has been observed that women suffer from this condition more than men and some have only minor discomfort while For others it can disrupt the daily routine. ,
Types of IBS
The type of IBS you have depends on the abnormal bowel movements you experience:
• IBS with Constipation (IBS-C): Most of your stool is hard and lumpy. IBS with constipation is a condition where people experience abdominal pain or discomfort due to constipation.
• IBS with diarrhea (IBS-D): Most of your stool is loose and watery. IBS with diarrhea is usually characterized by chronic and recurrent episodes of diarrhea.
• IBS with mixed bowel habits (IBS-M): You have hard and lumpy bowel movements and both loose and watery movements in a single day. Mixed IBS where the person experiences alternating episodes of constipation and diarrhea.
IBS. because of
In an interview with HT Lifestyle, Madhavi Karmokar Sharma, a functional nutritionist, certified diabetes educator and founder of Informed Health, said that IBS is typically concluded by exclusion, after ruling out other health issues. Which cause similar symptoms like lactose intolerance, thyroid problems. Celiac disease and parasitic infections. Although it is hard to know the exact causes of IBS, he listed the factors that trigger it:
1. Muscular contraction in the intestine – (i) Changes in the nervous system – The nerves of the digestive system cause symptoms ranging from bloating to stool. Poorly coordinated signals between the brain and the intestines can cause the body to overreact to normally occurring changes in the digestive process, resulting in pain, diarrhea or constipation.
(ii) Severe infection: IBS may develop after gastroenteritis caused by bacteria or viruses. IBS can also be associated with a surplus of bacteria in the intestines (bacterial overgrowth).
2. Early Life Stress: People exposed to stressful events, especially in childhood, have more symptoms of IBS.
3. Changes in Gut Microbes: Research indicates that the germs in people with IBS may be different from those in healthy people.
4. Food Triggers: Food sensitivities to wheat, milk, citrus fruits, beans, cabbage, milk, aerated drinks can trigger IBS. Sweet/oily/spicy food aggravates IBS.
5. Stress: IBS symptoms worsen in the presence of stress.
According to Aman Puri, Founder, Steadfast Nutrition, “IBS or Irritable Bowel Syndrome is a group of uncomfortable symptoms of the digestive system. IBS is a form of functional gastrointestinal (GI) disorder that can be caused by an impaired gut-brain contact, severe infection, or stress in early life.
IBS. symptoms of
According to nutritionist Madhavi Karmokar Sharma, “Irritable bowel syndrome (IBS) is classified as a functional gastrointestinal disorder. It is a chronic condition of the lower gastrointestinal tract that is a major cause of concern among Indians today. Typical symptoms include abdominal pain or discomfort as well as a change in the consistency and/or frequency of bowel movements. Many also complain about a constant feeling of incomplete evacuation. It is often referred to as spastic, nervous or irritable colon. known as.”
Aman Puri revealed, “People with IBS may experience diarrhea, constipation, abdominal pain/cramps, excessive gas, bloating, harder or looser stools than usual, presence of mucus in their stools, certain food intolerances, fatigue, body ache. You may experience symptoms such as loss. Hunger, anxiety, heartburn and indigestion.”
Remedies or tips to cure IBS
Stating that when it comes to treating IBS, no specific diet or therapy works for everyone, Aman Puri highlighted that since people with IBS can have different symptoms, One needs to see what works best for them. However, following normal diet and lifestyle changes can help improve IBS symptoms. He advises, “Gradually increase the amount of fiber in your diet by adding fruits, vegetables, whole grains and nuts. Stay hydrated by consuming at least 7-8 glasses of water daily. Eat small and frequent meals instead of consuming large portions at one go. Make probiotics a part of your daily diet as they increase the growth of good gut bacteria, thereby improving digestion and relieving symptoms of inflammation.
He said, “Restrict your intake of tea, coffee, aerated drinks and soda. Consume dairy products in moderation or eliminate them from the diet as lactose intolerance is common in people with IBS. Make sure you get alternative food sources like Get enough calcium from sesame seeds, soybeans, almonds and spinach. Exercising regularly as a sedentary lifestyle can further aggravate the problem of IBS. Mindfulness and breathing techniques to help treat IBS effectively Quit smoking and drinking and manage stress by exercising.”
Nutritionist Madhavi Karmokar Sharma explains that treatment of IBS focuses on relieving symptoms so that you can live as normally as possible. A basic understanding of triggers helps prevent and reduce the intensity of symptoms experienced. she suggested:
1. Avoid foods that trigger symptoms. These include physical, thermal and chemical irritants such as spicy, oily, hot foods.
2. Eat low-FODMAP foods or include high-fiber foods, depending on the type of IBS.
3. Stay hydrated. Dehydration is known to increase cramping and abdominal pain. This is also a major cause of constipation.
4. Engage in stress management activities like deep breathing, pranayama. This helps to calm the nervous system and, in turn, calms the gut through the gut brain axis.
5. Create a regular exercise routine. Exercise has both positive physical and psychological effects that have been shown to be beneficial in the management of IBS.
6. Follow the circadian rhythm eating. Eating with the clock of the sun helps the body to improve digestion.
7. Adopting a healthy lifestyle, where sleeping and waking up, meal timings are well structured, helps the body to rest, digest and orient itself better to recover.
8. Controlling the consumption of alcohol and smoking also goes a long way towards managing the symptoms of IBS.
9. Avoiding over the counter medication. Unscheduled and persistent medication is known to disrupt the gut microbiome. Repeated courses of antibiotics kill not only the bad bacteria but also the good bacteria in the body, leading to dysbiosis.