How to Cope After an Irritable Bowel Syndrome Diagnosis
Irritable bowel syndrome, more commonly known as IBS, is a digestive condition that impacts the large intestine. Symptoms include abdominal pain, bloating, diarrhoea, and constipation. IBS can significantly impact quality of life and cause considerable distress. While there is no cure, there are many strategies that can help manage IBS flare ups and improve gut health over time. This article outlines helpful tips for managing IBS through diet, lifestyle changes, stress management, and working with a gut nutritionist.
Seek Guidance from a Gut Nutritionist
One of the best things you can do to manage irritable bowel syndrome is to contact a gut nutritionist. A gut nutritionist specialises in digestive disorders like IBS. They can provide personalised dietary advice and gut-directed nutrients to help prevent an IBS flare up, reduce symptoms, and aid body recomposition.
A gut nutritionist will begin by obtaining a full health history and identifying potential IBS triggers. They may recommend eliminating problem foods for a period of time, such as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols), gluten, or dairy.
The nutritionist will then guide you through systematically reintroducing foods while monitoring symptoms. This helps pinpoint trigger foods to avoid long-term. They can provide a tailored diet plan for IBS based on your unique intolerances and nutritional needs.
In addition to dietary changes, the nutritionist may suggest supplements like probiotics, digestive enzymes, omega-3s or herbal remedies. These can help stabilise digestive function, prevent bacterial overgrowth, and reduce inflammation during an IBS flare up.
Dietary Modifications
Making smart dietary choices is key to managing IBS flare ups. Keeping a food diary can help identify problematic foods that worsen symptoms. Common IBS triggers include caffeine, alcohol, beans, cruciferous vegetables, onions, carbonated beverages, artificial sweeteners, and fried or processed foods.
Lifestyle Modifications
Making certain lifestyle changes can complement your dietary efforts to manage IBS. Exercise regularly to reduce stress and stimulate digestion. Low-impact activities like walking, swimming or yoga are ideal. Establish a consistent sleep routine and aim for 7-9 hours nightly. Lack of sleep can exacerbate gut issues. Quit smoking, as this exacerbates IBS symptoms. Limit or avoid alcohol, as it is an intestinal irritant. Take time to relax, meditate or try mind-body practices like tai chi. This encourages the relaxation response. Avoid taking NSAIDs like ibuprofen that can irritate the gut. Acetaminophen is safer for those with IBS.
Stress Management Techniques
Stress significantly exacerbates IBS, triggering pain, diarrhoea and other symptoms. Developing effective stress management skills is imperative. Strategies may include:
*Practicing diaphragmatic breathing exercises to activate the relaxation response.
*Trying cognitive behavioural therapy to minimise anxiety and catastrophic thinking.
*Improving time management and maintaining a reasonable workload.
*Scheduling relaxing activities like massage, nature walks or hobbies.
*Participating in support groups to share advice and coping strategies.
*Doing regular moderate exercise which boosts serotonin and endorphin levels.
*Learning progressive muscle relaxation, visualisation, and mindfulness meditation.
*Maintaining social connections and eliciting support from loved ones.
Managing irritable bowel syndrome requires some trial and error to determine specific triggers and effective coping strategies. Be patient through the process, keep symptom records, and communicate with your healthcare team to find the right combination of strategies. With time and consistency, you can gain control over IBS and improve gut health and quality of life.
