If you have a friend who is always evasive whenever you try to make plans with them, you might assume they simply don’t have time for you anymore. However, it could be a sign that they are struggling with an embarrassing health condition, such as irritable bowel syndrome (IBS). This condition can cause gas, bloating, constipation, and diarrhea, making it difficult for sufferers to leave their homes, let alone make plans with friends.
Many doctors prescribe antispasmodic medications for IBS, but this solution often only masks the problem instead of addressing the root cause. It’s important to find more effective ways to treat IBS, as damage to your gut can have far-reaching implications for your overall health and may even increase your risk for intestinal cancers. Here are two simple ways to give IBS the heave-ho and regain your normal life.
Remove the worst food offenders
There are many types of diets that can help alleviate IBS symptoms, including the Paleo diet, which eliminates grains and most carbohydrates from your diet.
Did you know that potatoes contain glycoalkaloids, a toxic protection system against insects? When humans eat glycoalkaloid-containing tubers such as potatoes, these substances can create holes in their gut lining, increasing intestinal permeability and leading to leaky gut syndrome.
Other high-fructose and high-glucose foods can also aggravate IBS symptoms. These include apples, pears, onions, artichokes, and large amounts of wheat. Lentils, cabbage, plums, and artificial sweeteners can cause the same issues.
The FODMAPs diet for IBS also addresses these problematic foods, but you may find success by implementing a Paleo diet without these specific irritants. A simple Paleo diet, rich in pasture-raised meats and leafy greens, can greatly help with digestive discomfort and other symptoms of IBS.
Remove emotional triggers
Modern life is filled with small stressors that can quickly accumulate and take a toll on your gut. Gastrointestinal disorders such as IBS are especially tied to stress in conjunction with dietary factors.
Yoga can be a very effective method for managing stress, decreasing IBS symptoms, and improving the quality of life for those struggling with this health condition. Research from the University of Duisburg-Essen in Germany examined the effects of yoga on IBS and found that yoga decreased the frequency and severity of IBS symptoms, as well as reduced anxiety related to the condition.
Yoga offers these benefits by acting as a form of physical exercise, which is beneficial for relieving IBS and other health conditions. More importantly, yoga calms your sympathetic nervous system, otherwise known as your “fight or flight” response.
When your body experiences stress—whether it is a life-threatening situation or simply feeling overwhelmed by financial strain—it sends extra energy to certain areas, such as your muscles. In order to supply this energy, it must shut off the supply to other systems in your body, including your digestive system.
Yoga can help calm your sympathetic nervous system, restoring balance to your body’s energy supply and preventing stress-related diseases, such as IBS.
There is no specific type or amount of yoga you have to do to achieve these benefits. Both hatha and Iyengar yoga have been found effective in reducing IBS symptoms, and a frequency of two times per week to two times per day can be helpful. The key is consistency: find a routine and stick with it.
Making simple changes to your diet and incorporating stress-reduction strategies such as yoga can help improve your symptoms and overall quality of life if you’re dealing with IBS. If these recommendations worked for my friend, they just might work for you too.
