Irritable Bowel Syndrome Stress Management, Including Its Causes
Healthful Vitality | 10/26/2021 | Irritable Bowel Syndrome Stress Management
Researchers estimate that about 10-12% of the global population is living with irritable bowel syndrome (IBS). In some population groups, as many as 20% or more are living with it. Thus, it is a common health problem like hypertension or diabetes.
It is a significant cause of reduced quality of life, absenteeism, and other issues. In addition, it may cause severe distress.
It has very vague symptoms and is thus challenging to diagnose. However, most living with IBS would experience stomach aches, bloating, various digestive issues. In some, it may cause chronic diarrhea, and in others, constipation. In many cases, it may be diarrhea followed by constipation.
It is among the functional gastrointestinal disorders. It means that, at least in the early stages, most lab reports would be normal. That is why doctors find it so challenging to diagnose, as its diagnosis is mainly based on clinical signs and symptoms.
IBS and stress
Researchers have long struggled to explain its causes. But now, they think that a high level of mental stress is the cause of altered gastric function. Although, other lifestyle choices like smoking also increases its risk.
Studies show that there is a stronger relationship between the gut and brain than thought earlier. They now call this relationship a gut-brain axis. It is well-known that the gut has a large number of neurons and almost serves as the second brain. It produces numerous neurotransmitters like serotonin. Further, more nerve fibers go from the gut to the brain than the other way. Additionally, gut microbiota produces many neuroactive substances.
All this means that poor gut health causes greater stress and mood disorders, and vice versa.
Stress management for IBS
Since IBS symptoms vary, and it is a chronic problem, managing it with drugs is challenging. However, it appears that it can be managed with non-pharmacological means. Studies have established beyond doubt that managing stress may result in prolonged disease remission.
Start moving
Getting physically active is the best way to normalize bowel movement, reduce the risk of metabolic disorders. In addition, exercise helps reduce cortisol levels. Frequent exercising may cause even changes in the brain leading to the altered stress response. One may choose from different activities like walking, jogging, yoga, swimming, or cycling.
Breathing exercises
They are excellent at relieving stress. So just breathe deeply, and do it more frequently. Additionally, try to breathe with the help of the abdomen rather than expanding the chest. Generally, diaphragmatic breathing has a greater relaxing effect and is better for gastrointestinal health.
Treat gut with the right food items
Berries are quite good for improving mood and are rich in antioxidants. However, the gut prefers foods that are rich in dietary fiber, prebiotics, probiotics. Therefore, consume whole grains, one may even use dietary-fiber-rich supplements. Similarly, one may consume more fermented food products like Greek yogurt.
Meditation or mindfulness
These are some of the excellent ways to maintain mental health. They help overcome stress, relax and thus may ultimately boost gut health.
Finally, sometimes, it may be a good idea to seek professional help to overcome stress.
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