Those who live with IBS (irritable bowel syndrome) can tell you this much: flare ups are the worst. Though this condition can make watching what you eat and day-to-day life more difficult, there are thankfully a variety of techniques and strategies you can use to control your flare ups and limit how often they occur.
What Is IBS?
Irritable bowel syndrome (IBS) is a chronic gastrointestinal condition where the patient experiences frequent bouts of stomach cramping, bloating, constipation, or diarrhea. The symptoms of IBS may come and go, but the condition is typically lifelong.
IBS occurs twice as often in women than in men, and around 15% of the population suffers from the ailment. Typically, people are in their 20s and 30s when they first start to show symptoms.
What Causes IBS Flare Ups?
An IBS flare up can last anywhere from a few hours to months. Some things that may cause a flare up are stress, anxiety, depression, and post-traumatic stress syndrome.
Eating “trigger” foods or FODMAPs (foods that are poorly digested by the gut) can also cause IBS flare ups.
A gastrointestinal infection (related to diverticulitis or other condition) may also cause IBS flare ups and worsen the other symptoms.
The Signs Of An IBS Flare Up
There are quite a few typical symptoms of an IBS flare up, which include:
Bloating or swelling of the abdomen.
Excessive gas.
Abdominal pain.
Feeling like your bowels are not empty even after a movement.
Diarrhea or constipation.
In severe cases, some sufferers also experience:
Joint or muscle pain.
Fatigue.
Frequent urination.
Headaches.
Anxiety or depression.
How To Calm IBS Flare Ups
A typical flare up usually lasts between 2-4 days but can be much longer. However, taking action to calm a flare up can shorten the time you experience symptoms.
Some tips for minimizing IBS flare ups are:
Get Plenty of Water
Adequate water intake is critical to helping your entire digestive system work properly and can also help with IBS flare ups and other gastrointestinal issues.
Change Your Diet
Try to avoid any FODMAP foods; this includes fructans (garlic, onion, wheat, rye, and broccoli), oligosaccharides (chickpeas, lentils, and beans), lactose and dairy products, fructose (apples, mangoes, watermelon, and honey), and polyols (sugar alcohols such as nectarines, peaches, plums, cauliflower, and mushrooms).
Instead, eat more gluten-free grains (oats and white rice), white meats, and cooked vegetables (potatoes, kale, carrots, peas, and eggplant). You can also eat plenty of nuts and seeds like flaxseeds, sunflower seeds, and almonds. These foods are anti-inflammatory and will help with the bloating and pain.
Some patients have found that ingesting small doses of peppermint oil helps with IBS flare ups. Others find that drinking regular probiotics increase the “good” bacteria in the gut and eliminate or help calm flare ups.
Eliminate or reduce the amount of caffeine from your diet. Any source of caffeine can cause an IBS flare up.
Soothe Stress
Stress is one of the most significant components of IBS and other gut-related disorders. Find ways to eliminate stress by trying hypnotherapy, mindfulness meditation, and yoga.
Exercise
Exercise helps your body in so many different ways. If you are experiencing an IBS flare up, it can help stimulate normal intestinal contractions and calm things down.
Heat Therapy
Heat therapy is another gentle approach to healing. Take a warm heating pad or warm moist towel and place it on your abdomen for 15 minutes to help the entire area calm down and readjust. The warmth will help reduce blood flow to the muscles and calm any spasms. It may also help with pain.
With determination and help from an expert, conquering IBS is possible. Though it is often a lifelong condition, by no means should it stop you from living your life to the fullest. Get help managing your symptoms with a specialist here at Colorectal Clinic of Tampa Bay. Call Now for a consultation.