Contents:
- Medical Video: What are the main symptoms of irritable bowel syndrome and how can they be managed?
- 5 easy steps to overcome IBS
- 1. Exercise
- 2. Eat fibrous foods
- 3. Reduce consumption of dairy products
- 4. Do not carelessly take diarrhea medication
- 5. Smart choose food
- Do what you can do
Medical Video: What are the main symptoms of irritable bowel syndrome and how can they be managed?
Do you suffer from irritable bowel syndrome or IBS? Symptoms interfere with your activities? This condition can indeed make it very uncomfortable. Stomach cramps, flatulence, gas in the intestines, and diarrhea are indeed very unpleasant. However, did you know that some lifestyle changes and home remedies can relieve your symptoms? Even though everyone is different, but once you find one type of simple treatment that can treat IBS, you can apply it in everyday life.
READ ALSO: 6 Foods to Avoid When Diarrhea
5 easy steps to overcome IBS
1. Exercise
Exercise has been shown to reduce stress, depression, and anxiety — especially if done regularly. Any activity that can reduce stress can help alleviate digestive disorders by regulating intestinal muscle contractions. If you are not used to exercise, make sure you start with a light exercise first, then increase the intensity and frequency slowly. The American Heart Associaton recommends exercising for 30 minutes a day, 5 days a week.
2. Eat fibrous foods
Fiber has a variety of effects for IBS sufferers. Fiber can relieve symptoms including constipation, but can also aggravate other symptoms such as stomach cramps, and increase gas. However, high-fiber foods such as vegetables, fruits, and nuts, are still recommended to be consumed regularly for several weeks by IBS sufferers. In some cases, your doctor may ask you to take fiber supplements instead of natural fibers.
3. Reduce consumption of dairy products
Some people with lactose intolerance can experience IBS. Therefore, you can try replacing milk with yogurt, or consuming certain enzyme products to help you digest lactose. Your doctor may advise you to avoid whole milk products, if so then you must ensure that your calcium and protein needs are met through other foods. You can consult a nutritionist to plan your meal plan.
READ ALSO: 4 Negative Impacts That May Happen Due to Milk
4. Do not carelessly take diarrhea medication
Do you often buy drugs at a pharmacy to relieve your IBS symptoms? Be careful, these drugs can help alleviate the symptoms of IBS, but can also worsen symptoms, depending on how you wear them. The Mayo Clinic recommends caution if you take diarrhea drugs that are sold freely such as Kaopectate or Imodium; or laxative drugs like polyethylene glycol. Some medications need to be taken 20-30 minutes before meals to prevent symptoms. To be safer, always read the usage instructions contained in the medicine package first.
5. Smart choose food
It's not surprising that some foods can worsen digestive disorders. Always pay attention to the types of foods that make your symptoms appear, and try to avoid them. Some foods and drinks that often cause worsening digestive disorders include:
- Nuts
- Cabbage
- Cabbage
- Broccoli
- Alcohol
- Chocolate
- Coffee
- Soda
- Dairy products
Although there are foods that you must avoid, there are also foods that you can consume to help deal with IBS. Food products that contain probiotics or bacteria or yeast are usually good for digestion. This type of food can help relieve the symptoms of bloating and reduce gas in your digestion.
READ ALSO: 7 Foods a Source of Probiotics, Good Bacteria for Health
Do what you can do
IBS can be very painful and unpleasant, but you can do simple things to prevent and relieve symptoms. Trying to control your stress level and manage your diet are two of the best ways to relieve IBS symptoms. You can consult with a medical professional or your doctor if you are still unsure about which lifestyle you should change to relieve your IBS symptoms.
