Dailybloom® for IBS by
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Irritable Bowel Syndrome (IBS) is a chronic gastrointestinal disorder that affects millions of people worldwide. It's a condition where the digestive system doesn't function as it should, leading to symptoms like abdominal pain, bloating, and changes in bowel movements (diarrhea, constipation, or both).
While the precise cause of IBS isn't fully understood, many lifestyle and behavioral factors can influence its onset and progression. Addressing these factors is key to managing IBS and improving the quality of life for those affected.
Here's a look at the main factors that can play a role in IBS:
Stress is a known trigger for IBS, and the gut and brain are closely linked. When stressed, the gut’s motility (movement) increases or decreases, leading to symptoms like cramps, bloating, or diarrhea (Mayer, 2011).
Stress can also affect the gut's microbiome, which plays a significant role in digestion and immune function. Psychological stressors—such as work pressure, relationship issues, or financial concerns—can worsen IBS symptoms.
Additionally, anxiety and depression are common in people with IBS, creating a vicious cycle that can be hard to break (Lacy et al., 2016).
Regular physical activity, such as walking, yoga, or moderate aerobic exercise, has been shown to help manage IBS symptoms by reducing stress and promoting regular bowel movements (Schmulson & Drossman, 2017).
For people with IBS-C, exercise can help stimulate bowel function and reduce constipation. On the other hand, a sedentary lifestyle can lead to constipation, which is particularly problematic for those with IBS-C. Encouraging regular movement can be an essential part of managing the condition (Sibelli et al., 2017).
Poor sleep quality or insufficient sleep can worsen IBS symptoms. Lack of sleep contributes to heightened stress, which can increase gut sensitivity and motility issues.
Furthermore, sleep deprivation can weaken the immune system, making the gut more susceptible to inflammation (Tognini et al., 2017). Establishing a consistent sleep routine and good sleep hygiene is important for overall health and IBS management.
Smoking has been linked to more severe IBS symptoms due to its effects on gut motility, inflammation, and the gut microbiome. Quitting smoking is recommended for IBS patients to reduce flare-ups (Stewart et al., 2006).
Alcohol can irritate the gastrointestinal tract and trigger symptoms. For many people with IBS, alcohol, especially wine or beer, can worsen abdominal pain, bloating, and diarrhea (Gwee et al., 2009). Reducing or eliminating alcohol consumption can help manage symptoms.
Emotional health plays a significant role in IBS. Chronic stress, negative emotions, or a history of trauma (e.g., childhood abuse) can predispose someone to developing IBS or worsening its symptoms (Bennett et al., 2018).
Cognitive behavioral therapy (CBT) has been shown to help people manage IBS by addressing the psychological factors that contribute to the condition (Whorwell et al., 2011).
Traveling, changes in diet, or disruptions in daily routines can trigger IBS symptoms. The gut thrives on regularity, and sudden changes, such as altered meal times, stress, or environmental factors, can upset the digestive system.
Planning ahead and trying to maintain consistency in habits, especially while traveling, can help mitigate these disruptions (Sandler, 2016).
Many people with IBS notice that certain foods can trigger flare-ups. These include:
a. Fatty foods (e.g., fried foods, red meats) b. Dairy products (especially for those with lactose intolerance) c. Caffeinated beverages (coffee, sodas) d. Alcohol (especially wine and beer) e. Spicy foods f. Processed foods high in additives or preservatives g. Artificial sweeteners (like sorbitol, often found in sugar-free products)
Fiber plays a crucial role in regulating digestion. However, getting the balance right is key.
Too little fiber can lead to constipation (common in IBS-C), while too much fiber, especially insoluble fiber (found in whole grains and raw vegetables), can cause bloating and diarrhea.
Soluble fiber, found in foods like oats and fruits, tends to be easier on the digestive system and may help manage IBS symptoms (Davis & Lacy, 2014).
Large meals or eating too quickly can overwhelm the digestive system, exacerbating symptoms. Eating smaller, more frequent meals and practicing mindful eating can help reduce stress on the gut.
Staying hydrated is crucial for those with IBS, particularly those dealing with IBS-C (constipation-predominant IBS). Dehydration can make constipation worse, so drinking adequate water throughout the day is essential for maintaining regular bowel movements.
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to bloating, gas, and diarrhea in some individuals.
A low-FODMAP diet has been shown to help many people with IBS by eliminating foods that are high in these fermentable sugars. Foods to avoid during the elimination phase include:
Eating smaller, more frequent meals throughout the day rather than large meals can help reduce the stress on the digestive system and prevent IBS flare-ups.
Avoid skipping meals, as this can exacerbate symptoms like bloating and irregular bowel movements.
Yes, for many people with IBS, working out can help. Being active on a regular basis can help ease symptoms and improve gut health in general. For people with IBS, exercise can help in the following ways:
Regular physical activity helps stimulate bowel movements by increasing the motility of the digestive tract, which can relieve constipation. Activities like walking, swimming, and light aerobic exercises can be particularly effective in helping with stool passage.
Stress is a major trigger for IBS symptoms, especially abdominal pain, bloating, and changes in bowel habits. Exercise is a powerful stress-reliever as it releases endorphins, which are natural mood-boosters, and reduces levels of cortisol, a stress hormone.
Activities such as yoga, walking, or swimming can help improve mental health and alleviate the anxiety that often accompanies IBS.
Sleep disturbances are common in people with IBS, and poor sleep can worsen symptoms. Regular physical activity helps improve sleep quality by promoting relaxation and reducing anxiety.
A consistent exercise routine may help establish better sleep patterns, which can have a positive impact on IBS symptom management.
Walking, cycling, or swimming can all improve digestion and bowel motility without overstimulating the body. These exercises are especially helpful for people with IBS-C, as they can help relieve constipation and improve gut motility.
Yoga is highly effective for managing IBS because it focuses on relaxation and gentle stretching, which can reduce stress and improve digestion. Some specific yoga poses are known to relieve bloating, abdominal pain, and discomfort. Deep breathing exercises help stimulate parasympathetic nervous system, which can help calm the gut.
Pilates involves controlled movements that focus on strengthening core muscles and improving posture. Pilates can help relieve abdominal discomfort and improve bowel movements, especially when it comes to IBS-C.
Stretching and relaxation exercises, including gentle full-body stretches, can help reduce tension in the abdomen and improve overall comfort. Stretching may also alleviate cramps and bloating that often occur in people with IBS.
Managing IBS requires a holistic approach that considers dietary modifications, stress management, regular physical activity, and proper sleep hygiene. Keeping a symptom diary can be extremely helpful in identifying triggers and tracking how different factors affect the condition.
Working with healthcare professionals, including dietitians, gastroenterologists, or therapists, can also help develop a tailored treatment plan that best suits the individual's needs. In some cases, medications may be necessary to help manage symptoms (Lacy et al., 2016).
Addressing these lifestyle and behavioral factors can significantly improve the quality of life for individuals with IBS, helping them manage their symptoms more effectively and live more comfortably.
Dr. Pranav Shukla
MBBS, MD Anaesthesia.
Disclaimer: This communication does not substitute advice of a medical/healthcare practitioner. Please consult your doctor/healthcare professional for any medical/healthcare advice. Although greatest possible care has been taken in preparation of this response, Dr Reddy's shall not be liable to any person for contents of the same. Images appearing herein are for illustration purposes only.
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