Living with the symptoms of Irritable Bowel Syndrome (IBS) can be both uncomfortable and, at times, embarrassing. Dealing with abdominal pain, constipation, and diarrhoea is never a pleasant experience. However, there are various lifestyle changes and home remedies that offer potential relief for those grappling with IBS.
Discovering Personal Remedies
Understanding that everyone’s body responds differently is crucial in managing IBS symptoms. Once you identify remedies that work for you, incorporating them into your routine can help prevent discomfort and enhance your overall well-being.
Get Moving: Exercise for Symptom Relief
Exercise may be a game-changer for IBS sufferers. A small 2019 study revealed that six weeks of treadmill exercise led to a reduction in symptoms and an improved quality of life for women with mild to moderate IBS. While more studies are needed, a 2018 research review also suggested the positive impact of exercise on IBS.
If you’re new to exercising, start slowly and gradually increase your activity. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of exercise per week, achievable through 30 minutes a day, five days a week.
Stress Less: The Power of Relaxation Techniques
Stressful life events have been linked to an increased risk of IBS and exacerbated symptoms. Incorporating relaxation techniques into your daily routine can make a significant difference. A 2020 study found that an 8-week mindfulness-based stress reduction class was associated with improved gastrointestinal symptoms in people with IBS.
Try mindfulness through meditation, using a mindfulness app, taking a mindful walk, or simply reflecting on your physical state, thoughts, and emotions. Create a mental image of a place you enjoy, engaging your senses in the process.
Balancing Fiber Intake
Fibre is a double-edged sword for those with IBS. While it can alleviate constipation, it may worsen symptoms like gas and bloating. Focus on increasing the soluble fibre found in beans, oats, and fruits, gradually adding 2 to 3 grams daily to prevent symptoms. In some cases, a doctor may recommend a fibre supplement like Metamucil.
Dairy Dilemma: Mindful Consumption
Dairy products are often high in FODMAPs, challenging-to-digest carbohydrates. The low-FODMAP diet, frequently recommended for IBS, involves avoiding such foods until triggers are identified. If advised to steer clear of dairy, ensure adequate protein and calcium intake from alternative sources, consulting a dietitian for guidance.
Food for Thought: Choosing Wisely
Certain foods can exacerbate gastrointestinal pain in IBS sufferers. Watch out for symptom-inducing foods like beans, cabbage, garlic, and alcohol. Conversely, low-FODMAP options such as carrots, bananas, and blueberries may be less likely to cause discomfort.
Probiotics: Nurturing Your Gut Health
Introducing probiotics, the “good” bacteria and beneficial microorganisms in your gut, may aid IBS management. A 2019 research review suggested that probiotics, especially those with multiple strains, could improve symptoms. Probiotics are available in supplements or in fermented foods like yoghurt, kimchi, and sauerkraut. Always consult your doctor before incorporating probiotics into your routine.
Self-Care for IBS: A Holistic Approach
Managing IBS involves self-care on various fronts. Incorporating exercise, reducing stress, and making mindful dietary choices can help alleviate symptoms while promoting overall well-being. Seeking support from a therapist or joining an IBS support group can provide understanding and companionship on this unique journey.
