One of the problems that I help my clients with is learning how they can avoid IBS flare-ups. Irritable Bowel Syndrome is not fun to deal with, but by taking the right steps it’s possible to live a full, healthy life that’s not full of pain and discomfort.
Stress, anxiety, and eating habits all contribute to digestive health, which means that making simple adjustments to your lifestyle can greatly improve your quality of life.
Want to avoid IBS flare-ups? Make these changes today.
Stress Management
Stress is not only mental. Heightened stress levels affect our bodies, too. People with IBS feel stress-related symptoms more often than those who do not have the condition. These symptoms include abdominal pain and bloating among others.
If your stress levels feel higher than normal, it’s important to try to bring them back down. Stress management strategies, like deep breathing, meditation, and yoga, can help to lower stress levels and make you feel like yourself again.
Progressive Relaxation
If you haven’t heard of progressive relaxation—also known as Jacobson’s relaxation technique—then you need to try this. Progressive relaxation is a simple way relieve or even to avoid IBS flare-ups altogether. Start by tensing the muscles in your feet and then releasing that tension. Work your way up the body, repeating the process in your legs, abdomen, chest, shoulders, arms, and neck. When releasing the tension, try to focus on releasing ALL of the tension.
Increase Fiber Intake to Avoid IBS Flare-Ups
As you know, making sure that you get the proper amount of fiber in your diet can go a long way to help you avoid IBS flare-ups. However, be careful not to load up on fiber all at once. While increasing fiber can alleviate some IBS symptoms right away, it can also exacerbate others—for instance, gas and cramps. To avoid this problem, take a slow approach to increasing your daily fiber intake to assimilate your body to the change.
Avoid Foods that Irritate
Avoiding foods that irritate your gut might seem like common sense, but you’d be surprise just how many foods can cause a flare-up. Some common foods that cause discomfort for people with IBS include:
- Sugar-free sweeteners
- Chocolate
- Broccoli
- Cauliflower
- Cabbage
- Beans
However, not everyone reacts to food the same. Identify the foods that make your symptoms worse and avoid them.
Watch What You Drink
Just as certain foods can make your IBS symptoms worse, certain drinks can also cause flare-ups. Avoid beverages like alcohol, carbonated drinks, and caffeinated drinks to avoid IBS flare-ups in the future.
Do you suffer from IBS? Are you tired of dealing with the symptoms? Talk to us today to see how we can help!
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