Irritable Bowel Syndrome

7 Tips for Irritable Bowel Syndrome Self-Care

 

Who hasn’t had an upset tummy? Unfortunately, Irritable Bowel Syndrome (IBS) takes this to another level. IBS is a common disorder that affects the stomach and intestines, a.k.a. the gastrointestinal tract. This is a chronic disease that requires long-term management, and only a small number of people develop severe symptoms. Often, IBS can be controlled with:

• Diet
• Lifestyle changes
• Stress reduction

Symptoms of IBS

Those who may experience more severe symptoms may find that medications and/or counseling can help manage this condition. Also, IBS does not cause changes in health tissue or increase your risk of colorectal cancer. Symptoms of IBS can include:

• Abdominal pain
• Cramping/bloating
• Changes in stool appearance
• Increased gas/mucus in stool
• Incomplete evacuation sensation
• Changes in bowel movement occurrences

7 Tips for Self-Care

The first step in caring for IBS is the diagnosis. Your doctor may order tests such as a blood test, stool sample, or a colonoscopy/under-endoscopy. Once IBS has been verified, what’s the best course of action for self-care? 7 tips for a self-care program could involve: 

1. Identify triggers

Preventing flare-ups and potential accidents means identifying things that trigger IBS symptoms. Certain foods, such as spicy or fatty foods, can be triggers, but this can vary from patient to patient. This may take some trial and error over time, but record what you ate when experiencing IBS symptoms. Reducing or avoiding stressful situations can also help if stress is a potential trigger for you.

2. Incontinence is inevitable

Unfortunately, those with IBS should expect to have accidents. It’s the acceptance of this symptom that can help solve the problem. Denial will not work!! There is really no way around it, so the best course of action is to be prepared. Pack a bag with a change of clothes, diapers/briefs, or clean underwear.

3. Plan ahead

Once fecal incontinence is accepted, you can plan your outings accordingly. Often, those with IBS won’t venture out due to a fear of experiencing an accident. Always check for restroom availability if you’re planning an excursion, and try to stick to a bathroom schedule to be proactive. If you’re taking a trip to an unfamiliar city or area, hit the Internet to see where public restrooms may be located for a call ahead.

4. Avoid stress, anxiety, and depression

I know, easier said than done!! These triggers exacerbate Irritable Bowel Syndrome, and avoiding them may seem difficult. Stressing over things we can’t control is tough, but understanding that you can’t control it can make it less stressful. Consult your physician for ways to avoid stress and anxiety, or possibly try meditation and/or yoga. Aromatherapy is another stress reducer.

5. Drink smarter

You should avoid drinks that contain caffeine, such as coffee or soda. Regular soda has high levels of sugar, replace them with iced tea (preferably unsweetened). Options include herbal, green, or black tea. Try to drink more water, whether you have diarrhea or constipation due to IBS.

6. More fiber, less dairy

In your diet, you should eat fruits and vegetables (avoid certain cruciferous vegetables) that have lower fructose content, beans/peas, whole-grain bread, and cereals. These will introduce more fiber but have fiber gradually to minimize bloating. By cutting down on dairy, you can see if you have a lactose intolerance. Also, you can get your calcium intake from supplements or dairy alternatives such as soy, almond, or coconut milk.

7. Exercise regularly and stop smoking

Let’s face it: regular exercise is great for our overall health!! Daily exercise helps relieve both physical and mental stress, while stopping smoking is always a good idea, but smoking can make IBS symptoms worse. Yoga can be a great form of exercise, as well as relaxation. Two birds, one stone!!

When to Seek Medical Attention

Yes, IBS can be treated at home using a variety of techniques, but there are instances where you should seek medical attention. If you experience any of these symptoms, see your doctor:

• Weight loss
• Rectal bleeding
• Iron deficiency anemia
• Unexplained vomiting
• Diarrhea during the night

Products That Can Help!

References

• Irritable bowel syndrome - Mayo Clinic 
• Irritable Bowel Syndrome (IBS) - New York Presbyterian 
• Irritable Bowel Syndrome: 7 Trigger-busters - Cleveland Clinic 

 

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