Irritable bowel syndrome referred to as IBS, is a common illness of the gastrointestinal tract affecting millions of people worldwide. It can have a significant influence on everyday life since the discomfort and suffering it causes changes bowel patterns. While the condition presents differently in different people, the expert tells us that symptoms described by most patients include bloating or gas, pain or tenderness of the abdomen, diarrhoea, constipation, or an alternating pattern, mucus in stool and a sensation of incomplete evacuation
Even while IBS cannot cause much more serious illnesses like cancer or inflammatory bowel disorders, its symptoms can be rather annoying for many people. A comprehensive grasp of IBS and how to effectively control its occurrences with advanced treatment and lifestyle changes would undoubtedly enhance one's quality of life. So, we speak with Dr Sharad Malhotra, Senior Consultant and Head Gastroenterology, Aakash Healthcare, New Delhi, who shares what changes one can make in their lifestyle and the mandatory dos and don'ts.
Lifestyle Changes for Effective IBS Management
Lifestyle adjustments, in addition to medication intervention, are an important part of managing IBS. The following lifestyle adjustments are some of the most effective for minimising and improving everyday tasks, according to Dr Malhotra.
Dietary Changes
Dietary changes are one of the first and most effective methods of controlling IBS.
- Low FODMAP diet: Short-chain carbohydrates are not absorbed in the small intestine. Eliminating foods like onions and garlic, beans, and some fruits reduces fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), which induce IBS symptoms.
- A food journal can help discover trigger foods that cause symptoms. Gluten, dairy, caffeine, and alcohol are among the most common triggers.
- Hydration and fibre: Consuming water and soluble fibre-rich foods like oats, carrots, and apples can help relieve constipation. However, be cautious about consuming insoluble fibres such as whole grains, as they may cause additional symptoms.
Stress Management
Meditation, yoga, and deep breathing techniques can all help reduce stress. A consistent activity reduces stress and maintains the gut and digestive system healthy.
Regular Physical Activity
Increasing physical activity levels may give some alleviation for IBS. Exercise promotes intestinal contractions and reduces stress, which may alleviate certain IBS symptoms.
"A study found that exercise has the potential to be an effective therapy for IBS. However, methodological difficulties prevented the drawing of definite findings. More study is needed to completely understand the effects of exercise on IBS," Dr Malhotra says, adding that another research of 109 females with IBS and sedentary lifestyles discovered that aerobic exercise training at low to moderate intensity produced anti-inflammatory effects and alleviated IBS symptoms. It is recommended to exercise for at least 30 minutes five times a week.
Sleep Hygiene
Poor sleep quality has been linked to increased IBS symptoms. Getting at least 7-9 hours of excellent sleep every night reduces flare-ups and improves general health. Furthermore, here are some essential do’s and don’ts to help manage symptoms effectively:
Dos
"Prepare homemade meals with fresh ingredients whenever possible, identify triggers by keeping a food journal, find ways to relax and for a month try probiotics to see if they help," says Dr Malhotra.
Don’t
To maintain a healthy diet, Dr Malhotra says, avoid skipping meals, don't eat too rapidly, don't eat fatty, spicy, or processed foods, eat no more than three servings of fresh fruit per day (80g), drink no more than three cups of tea or coffee, and limit alcohol and fizzy beverages.
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