Irritable bowel syndrome is the most common chronic gastrointestinal disorder, affecting millions of people worldwide. The symptoms range widely and may include abdominal pain, bloating, gas, constipation, or diarrhoea. Although IBS has no cure, many patients have learned to manage the symptoms well, thereby improving their quality of life.
This blog will discuss strategies for how to overcome IBS. We will cover possible causes of IBS and its symptoms, potential dietary changes and lifestyle modifications to medical interventions to provide you with valuable information on how to solve the problem.
What Is Irritable Bowel Syndrome (IBS)?
Irritable Bowel Syndrome (IBS) is a common digestive disorder characterised by a range of symptoms that can significantly impact a person's quality of life. While the exact cause of IBS remains unknown, it is believed to be a functional disorder that affects the large intestine.
IBS is a lifelong condition, but its symptoms can change over time. While the cause of IBS is not always known, it can be managed with diet, probiotics, and medicine. Below, we have covered how to overcome IBS.
What Are The Types Of IBS?
There are three types of IBS.
● IBS-C is a constipation-predominant type
● IBS-D is a diarrhoea-predominant type
● IBS-M includes the alternating periods of constipation and diarrhoea
These categories are not strictly divided, and many can have overlapping symptoms.
How Common Is IBS?
IBS is a common intestinal disease, but its rates depend on geography, age, and diagnostic criteria. It is estimated that 5 to 10% of the population has IBS worldwide. The main factors influencing IBS prevalence are:
● Age: IBS is common in younger adults, with increased prevalence between late twenties and early thirties. IBS, however, can affect any age
● Gender: More women are diagnosed with IBS than men
● Geographic locale: Prevalence rates differ from one region to another and from one country to another
IBS is a public health concern, given its negative effect on quality of life. Individuals affected by IBS have a wide array of symptoms, including abdominal pain, bloating, gas, constipation, and diarrhoea. Such painful symptoms are capable of producing cumbersome interference with daily activities that would cut down productivity, social isolation, and even depression.
Symptoms and Causes
IBS symptoms range from mild to severe. They may come and go and can change over time. A person is considered to have IBS if they experience the following symptoms:
● Abdominal pain or discomfort: This is often described as cramping, bloating, or feeling of fullness
● Abnormal bowel habits: IBS has two main characteristics: constipation and diarrhoea, or sometimes both
● Mucus present in the stool: Some individuals affected by IBS may pass mucus during stools
● Bloating and gas: These can be very distressing and lead to embarrassment in social places
Although scientists have not yet pinpointed what exactly causes IBS, several factors have been noticed that play a crucial role:
● Excessive activity of the colon: IBS results in hyperactivity in the large intestine and creates increased sensitivity and muscle contractions
● Gut microbiota imbalance: IBS might be associated with an imbalance of microbes called the gut microbiota
● Psychological factors: Stress and anxiety have been proven to provoke IBS symptoms
● Food sensitivity: Certain foods can trigger IBS symptoms in some patients
● Hormonal influence: Hormonal fluctuations, including menstruation and pregnancy, can affect IBS symptoms
Some of the possible causes of IBS include the above-mentioned points. The underlying cause can be different for other patients. If you are suffering from IBS symptoms and want to learn how to overcome IBS, seek advice from a healthcare provider.
Risk Factors for IBS
IBS will develop in many people at some point in their lifetime. Nonetheless, certain factors may significantly increase the chance of developing IBS, including:
● Age: IBS is more common among those under 50.
● Gender: Women are substantially more likely to develop IBS than men. The use of both premenopausal and postmenopausal oestrogen therapy increases the risk.
● Family History: A family history of IBS indicates a genetic component, shared environmental exposure, or both.
● Psychological History: Patients who have experienced psychological disturbances such as anxiety, depression, and abuse have an increased risk of developing IBS.
Complications of IBS
The chronic constipation or diarrhoea caused by IBS can lead to many complications, including haemorrhoids.
IBS has also frequently been associated with the following:
● Poor Quality of Life: Those with mild to severe IBS often complain about a reduced quality of life. According to studies, people suffering from IBS are more likely to miss work.
● Psychological Disorders: Symptoms of IBS may lead to depression or anxiety and vice versa; these may worsen the symptoms of IBS.
How To Overcome IBS Or Cope With Its Symptoms
IBS, despite its challenging nature, can be managed with strategies to reduce the symptoms and make your life more comfortable. Some of the most effective approaches how to overcome IBS include:
1. Diet Alterations
● Increase fibre intake: A high-fibre diet controls the movement of the bowel. Eat whole grains, fruits, vegetables, and legumes.
● Take fibre supplements: When you cannot get enough dietary fibre, take fibre supplements.
● Cut down on dairy: Some find that when they have dairy, their symptoms get worse. So try cutting dairy off your diet for two weeks and see if that changes things.
● Avoid gluten: This is one of the most critical points if one is diagnosed with IBS. If a person is gluten-intolerant, one should try a gluten-free diet.
● Try the Low FODMAP Diet: Avoid food products containing fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Many IBS patients have poorly absorbed these dietary items.
● Hydrate: Hydration is crucial for maintaining a proper digestive tract.
2. Increase physical activity.
● Exercise: Exercise may also help improve functional activity of the intestines and reduce stress and tension. Get at least 30 minutes of moderate-intensity exercise
● Practise some relaxation techniques: Yoga, meditation, and deep breathing have been found to help reduce stress and overall IBS symptoms
● Getting good sleep: Good-quality sleep is essential for overall well-being. Ensure that you get enough sleep of at least seven to nine hours per night
● Keep an activity journal: By monitoring the level of physical activities and sleep, you will identify some patterns, which will help you make adjustments
3. Reduce stress
● Identify stressors: Identify what bothers you and what you can do to deal with them
● Relaxation: Engage in some relaxation skills such as deep breathing and meditation, and even yoga to minimise stress and anxiety
● Seek support: Share your emotions with friends, family members, or a mental health provider and ways of coping
4. Try IBS medications
Sometimes, medications are beneficial in controlling IBS symptoms. Your doctor may prescribe:
● Antispasmodics: These relax the muscles of the digestive tracts
● Antidepressants: Antidepressants can be prescribed for IBS, especially when combined with anxiety or depression
● Probiotics: Probiotics will allow the rebalance of the gut bacteria and, therefore, improve digestive health
5. Consider psychological interventions.
Psychological interventions, such as cognitive-behavioural therapy, can help guide you in developing effective strategies for coping and managing stress related to IBS. Cognitive-behavioural therapy can also help you manage negative thoughts and beliefs about IBS and develop coping mechanisms.
Remember that learning how to overcome IBS is not enough; what's important is finding out what works for you, but it may take time. You can always discuss your progress with a healthcare professional.
How Can I Help You?
I launched Tonic Health in 2002 to help people feel better and take control of their lives. I listen to you and gather all the information about your lifestyle that allows me to create a personalised treatment plan for you.
We know that a healthy gut system enhances the body's absorption of nutrients. When a person has a gut system with regular bowel movements every 12–24 hours, they are said to have a healthy gut. This is achieved by adding a diet high in fibre, hence fruits, vegetables, whole grains, legumes, nuts, and seeds.
Fibre feeds your microbiome. Healthy guts will promote a wider variety of healthy bacteria within your body. This will save you from many kinds of diseases, such as constipation, colon cancer, diverticulitis, haemorrhoids, and even irritable bowel syndrome.
If symptoms like constipation, stomach pain, diarrhoea, nausea, bloating, or fatigue keep affecting you after adjusting the above behaviours, I can assist you further. Learning about your eating behaviour, identifying triggers, and assessing your previous medical history all help determine what may cause the discomfort.
I will create a course of treatment specifically tailored to reduce your symptoms, enhance your general health, and give you a toolkit that you'll find truly helpful in the long term. Based on careful evaluation of your symptoms and some functional testing, I can identify the main course of treatment that will help move you toward optimal health.
I would also suggest how to overcome IBS through suitable food, lifestyle changes, supplements, or herbal tonics that will restore your gut and enhance your overall vitality. This guarantees better health from the inside out.
I am committed to working with you to create sustainable changes in your health over time. This will boost your energy and give you great ideas for becoming healthier and happier.
Get in touch with me to learn more about us.
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