By: Researcher Taymur
No one wants irritable bowel syndrome (IBS), but you may be able to avoid it if you take some preventive measures. Stress, depression, or the wrong things to eat and drink can cause digestive problems. When making some simple changes in how you react to pressure and pay attention to your diet, sleep, and lifestyle, you will find long-term solutions.
Look at these seven tips to keep the flare-ups in check.
1st Tip is Managing Your Stress
Stress-related symptoms in people with IBS, such as abdominal pain and bloating, occur more frequently and more severely. It is important to manage stress in your life to avoid flare-ups.
There are several active stress management strategies, including deep breathing and yoga, that can improve symptoms of IBS. The secret is to breathe, not your chest, from your diaphragm to relax your abdominal muscles. This can lead to more regular activity of the intestine.
2nd Tip is Progressive Relaxation
One soother tension is called progressive relaxation, or the calming technique used by Jacobson. Relaxing the body’s muscles can help relieve an upset stomach.
Begin by tensing and then relaxing the muscles in your feet to use this method of relaxation. Then move up through your calves, thighs, abdomen, arms, and each of your body’s major muscle groups, ending with your face and scalp. Focus on releasing all the tension in every part of your body as you go.
Do not be afraid to seek help from outside! A therapist in therapy helps you manage pressure by evaluating how you react to life events and direct you to more successful responses.
4th Tip is Biofeedback Therapy
Biofeedback is based on the concept of “mind over matter.” A machine helps to slow down your heart rate and reduce muscle tension during this type of therapy. It also teaches you how you can make yourself these changes.
Tweaking your diet can also help to prevent IBS in addition to stress management techniques. Including more fiber in your meals is one of the most common ways.
However, while dietary fiber may alleviate some gastrointestinal symptoms (such as constipation), other symptoms (such as gas and cramping) may become worse. Try a gradual increase in fiber over the course of a few weeks to minimize potential problems.
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Some foods are known to aggravate the symptoms of IBS. Check at what makes the symptoms worse and avoid products like that.
Some common perpetrators include:
- cabbage
- beans
- chocolate
- cauliflower
- broccoli
- sorbitol
- mannitol
Many may also have dairy problems. You may try to replace yogurt with milk, or decrease the amount of dairy products you consume. Certain items that may work include breaking down lactose with an enzyme and mixing milk with other foods.
While drinking enough fluids every day helps with symptoms of IBS, not all fluids affect your stomach the same way. Water soothes stomach pain, but it can cause problems with several other drinks, including:
- alcoholic drinks
- carbonated soda
- coffee and tea
- other caffeinated drinks
Alcohol and caffeine-based drinks can make diarrhea worse. Gas can be caused by soda and other carbonated drinks.
Although these seven tips may not always provide instant relief, over time they may lead to long-term solutions. To alleviate your IBS symptoms, try different techniques to ease your stress and improve your diet. Through making healthy choices, you can help control your condition.
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References:
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