Irritable Bowel Syndrome Home Remedies
As its name suggests, the symptoms of Irritable Bowel Syndrome or IBS are indeed irritating but can also be painful, as constipation hits one moment and diarrhea the next, sometimes coupled with bloating and cramping. What can be just as irritating is someone who tells you that “it’s all in your head.” Nothing could be further from the truth. No cause or cure for IBS, also known as spastic colon, has been found, but what health-care specialists do know is that there are ways to fend off this abominable abdominal beast.
Keep a diary. This is important in helping you and your doctor to determine what the cause of your discomfort may be or what factors may aggravate it. For about two weeks, keep a record of what you’ve eaten, the kind of mood you’re in, the stress you’re experiencing, and how your tummy feels. (Women should also record the dates of their menstrual period, since some women suffer more acutely from IBS around the time of their period.) “The diary has a lot of benefits,” says Douglas A. Drossman, M.D., professor of medicine and psychiatry in the Division of Digestive Diseases at the University of North Carolina at Chapel Hill. “Most importantly, virtually all of the factors involved in IBS are modifiable.” By writing down your stresses, for instance, you may be able to pinpoint their causes and, as a result, take necessary action to change a stressful circumstance. And you may be able to cut back on or eliminate certain foods that may aggravate your symptoms.
Learn how to relax. “For 34 percent of IBS sufferers, stress exacerbates the symptoms,” reports William Whitehead, Ph.D., professor of medical psychology at Johns Hopkins University School of Medicine in Baltimore. As a matter of fact, some sufferers have their most serious bouts of IBS soon after a stressful situation. The first step in learning how to relax is to simply be aware of when your muscles have tensed up, so you can detensed them.
In order to do this, you can try progressive muscle relaxation, suggests Barbara Greene, a clinical psychology doctoral candidate at the State University of New York at Albany. In this technique, you tense and then relax each muscle group throughout the body. “This way,” Greene explains, “you’ll realize what your muscles feel like when they’re truly relaxed, and you’ll become more aware of when they’re not.”
While this technique can be helpful to some, your best bet is to try different methods of relaxation and see what suits you. Something as simple as a hobby or reading may do the trick.
Be ready to roll with the punches. Too often, people see the world in black and white instead of shades of gray. “They are slow to compromise or?negotiate and expect absolute perfection from themselves and others,” says Greene. And a negative attitude can have a negative effect on the digestive system. Indeed, people who have a healthy outlook on life may stay healthier and not suffer so severely from IBS. So IBS sufferers can help themselves by confronting and understanding their fears and concerns. A professional counselor may also be of help.
Picture yourself in stress-free surroundings. “Mental imagery can also have a positive effect,” says Greene. Close your eyes and dream up a relaxing scene. You may find that relaxation tapes or tapes of soothing sounds or music can help you visualize relaxing scenes. ?
Add exercise to your routine. “Exercise increases peristalsis motility,” says Whitehead, which basically means it helps the digestive system work properly. Exercise also aids in mental health by giving an IBS sufferer “something else to focus on besides discomfort,” says Suzanne Rose, M.D.,?assistant professor of medicine at the University of Pittsburgh Medical Center. The feel-good effect of exercise is also tied in to the release of endorphins, hormones that help control pain, says Drossman. “But don’t overdo it,” he cautions, “because too much exercise can cause diarrhea.” Long-distance runners, for instance, have been known to suffer from it.
Take a deep breath when stressed. This is the quickest, easiest way to release the tension from your body when you can’t run off to exercise or take time off to relax. Breathe deeply and slowly,?allowing your chest to rise and fall slowly and purposefully, suggests Greene.
Eat more slowly. If you gobble down your food, you’re more likely to swallow air, which can cause gas. Chewing gum can also have the same effect.
Eat several smaller meals. Large meals can overload the digestive system, causing cramping and diarrhea, according to the National Institutes of Health. Smaller, more frequent meals over the course of the day are easier for the body to handle.
Increase your fiber intake. Fiber, well known as an aid in relieving constipation, may alleviate some IBS symptoms as well. “But?increase your fiber intake gradually,” cautions Whitehead. As the body adjusts to the added fiber, it’s common to experience bloating, which should dissipate after the first two to four weeks, says Rose. “The important thing is to stick with an increased-fiber?diet.” And be sure to drink plenty of fluids, especially water, she adds. Fresh fruits and vegetables and whole-grain breads and cereals are all good sources of fiber.
Cut down on caffeine. Found in coffee, tea, and caffeinated sodas, caffeine can stimulate the?intestines, says Gary R. Lichtenstein, M.D., assistant professor of medicine at the University of Pennsylvania School of Medicine in Philadelphia. “Caffeine is also known to cause heartburn and abdominal cramping,” says Rose.
Trim the fat in your diet. “Fatty foods are very hard to digest,” says Lichtenstein. These include fatty meats, butter, and oils.
Watch your use of laxatives. “Overuse of laxatives containing stimulants can damage the bowels,” says Lichtenstein. However, magnesium-based laxatives are relatively safe to use (except by those with kidney problems). Check labels.
Cut back on alcohol. “In large quantities, alcohol can cause diarrhea,” says Drossman.
Don’t smoke. It may have an effect on the motility, or movement, of the digestive system, says Rose.