Non-dietary triggers of IBS symptoms
The first advice you hear when you are diagnosed with IBS is almost always food-related. That makes sense - IBS is, after all, a condition that affects the digestive system. However, many other factors can have an impact on your IBS symptoms. Changes in these areas can have an enormous impact on your well-being. Here are the seven most common ones.
Poor sleep hygiene
According to a report by the Sleep Council, almost 50% of Brits say stress or worries keep them awake at night.33% only sleep five to six hours. Sleepless nights could be a particular issue for people with IBS. More waking episodes during sleep can result in more stomach pain and a worse mood. It might be challenging at first, but if you suffer from a lack of sleep, see what you can do to improve that. Going to bed at the same time is the first step. After a while, your body will get used to the time and release Melatonin known as the “sleep hormone” according to your new schedule. If you wake up at night, see if a sleep mask helps you. Your aim should be to get at least seven hours of sleep every night.
Irregular meals
Did you know that according to a study, IBS patients had significantly more irregular meal habits than those without IBS? Too often, we think we are too busy to take care of our bodies' needs and skip a meal, then raid the fridge when we realise how hungry we are a few hours later. Your body likes routine and predictability. Have a look at your daily schedule and see what stops you from eating at the same time. Is it because you don’t know what to eat? A meal plan can help you. Or do you work through your lunch break because you need to catch up? Maybe it’s time to sit down with your team and see if you can reduce your workload.
Lack of physical activity
We all know how important it is to move daily. Yet 37% of people in the U.K. never exercise or play sport. Sitting for long periods can slow down your metabolism and digestive system, precisely what IBS sufferers don’t want. To improve your IBS symptoms, start small: get a standing desk if you are sitting too much. Walk around during your lunch break and get a fitness tracker to count your steps. Is there a particular sport you liked to play as a child but gave up? Maybe it’s time to rekindle your passion for it. Or have a look at the many fitness courses online. The NHS recommends 150 minutes of movement a week- that could mean 30 minutes a day with the weekend off! Not a bad deal in exchange for reduced IBS symptoms.
Constant snacking
How many times have you opened your fridge door today? Most of us like to examine the content of our fridge a few times a day, mostly when we are bored or working on a difficult task. We will eat even if we are not hungry, just a few bites here and there. That means our digestive system can never rest. We also lose track of what we are eating and find it more challenging to recognise what causes flare ups. Include snacks in your meal plan and make a concerted effort to avoid constant grazing.
Stress
As Joshua Becker notes, in recent years, we answer with “busy” instead of “fine” when someone asks us how we are doing. Being busy has become a badge of honour and a sign that your work is essential. Stress can come in many forms: lack of sleep, dealing with a difficult work colleague, having young children, and of course, IBS itself can all drain our resources and lead to exhaustion. It is no coincidence that stress is mentioned almost every time when it comes to health and illness prevention: Long-term stress can cause headaches, insomnia, depression, and, yes, worsening of your IBS symptoms.
Your gut is affected by the fight-or-flight mode your body is in when you are stressed and will slow down digestion or act up. That’s why it is so crucial to become aware of your own stress triggers and know ways to deal with them. Studies have shown that hypnotherapy addresses the brain-gut axis, calming down your body and helping you to relax. It can reduce stress and IBS symptoms and has no side effects. If you are interested to see the impact on yourself, this course is ideal for you.
Hormones
We know that women are twice as likely to have IBS as men. Hormones, especially oestrogen, affect the function of the GI tract and have been linked to all kinds of gastrointestinal symptoms. If you experience fatigue, anxiety and PMS symptoms as well, talk to your GP to see if you should get your hormone levels tested. Hormones are a complex topic, so it is important to speak to a specialist about your concerns.
Medications
If you have other conditions and need to take medications, talk to your doctor about your symptoms and ask him or her if they could have an impact on your IBS. Sometimes your doctor might overlook your IBS and prescribe something that is detrimental to your health.
Many of these triggers are intertwined - a good meal routine will lead to less snacking, and moving more is likely to improve your sleep as well. You don’t need to immediately tackle all these areas at once. See what triggers you can address first and take them one day at a time. Reducing your IBS symptoms can take a while, and that’s ok!
If you want more help in dealing with your IBS, feel free to contact me- I have helped many people feel more in control of their IBS and reduce symptoms significantly.