irritable bowel syndrome Which is called IBS, it is a common disease gastrointestinal tract Affecting millions of people around the world. This can have a significant impact on everyday life as the discomfort and pain it causes leads to changes in bowel patterns. While the condition manifests differently in different people, experts tell us that the symptoms described by most patients include bloating or gas, stomach pain or tenderness, Diarrhea, constipationor an alternative pattern, mucus in stool and a feeling of incomplete withdrawal

Even though IBS can’t lead to more serious diseases like cancer or inflammatory bowel disorders, its symptoms can still be bothersome for many people. A comprehensive understanding of IBS and how to effectively control its incidence with advanced treatments and lifestyle changes will undoubtedly enhance one’s quality of life. So, we spoke to Dr. Sharad Malhotra, Senior Consultant and Head Gastroenterology, Aakash Healthcare, New Delhi, who explains what changes one can make in their lifestyle and the essential dos and don’ts.

Lifestyle changes, in addition to drug interventions, are an important part of the management of IBS. According to Dr. Malhotra, the following lifestyle adjustments are most effective for reducing and improving everyday functions.

Dietary changes are one of the first and most effective ways to control IBS.

• Low FODMAP diet: Short-chain carbohydrates are not absorbed in the small intestine. Eliminating foods like onions and garlic, beans and some fruits reduces fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs), which induce IBS symptoms.
• A food journal can help discover trigger foods that cause symptoms. Gluten, dairy, caffeine, and alcohol are among the most common triggers.
• Hydration and fiber: Consuming water and soluble fiber-rich foods like oats, carrots and apples can help relieve constipation. However, be careful about consuming insoluble fiber, such as whole grains, as these may cause additional symptoms.

Meditation, yoga, and deep breathing techniques can all help reduce stress. Consistent activity reduces stress and keeps the gut and digestive system healthy.

Increasing levels of physical activity may provide some relief from IBS. Exercise promotes intestinal contractions and reduces stress, which may ease some IBS symptoms.

Dr. Malhotra says, “One study has found that exercise has the potential to be an effective treatment for IBS. However, methodological difficulties have hindered drawing definitive conclusions. The effects of exercise on IBS have yet to be fully understood. “More studies are needed to understand.” Research of 109 women with IBS and a sedentary lifestyle showed that aerobic exercise training at low to moderate intensity produced anti-inflammatory effects and reduced IBS symptoms. It is recommended to exercise for at least 30 minutes five times a week.

sleep hygiene

Poor sleep quality has been linked to increased IBS symptoms. Getting at least 7-9 hours of excellent sleep every night reduces flare-ups and improves general health. Furthermore, here are some essential dos and don’ts to help you manage the symptoms effectively:

“Prepare homemade meals with fresh ingredients whenever possible, identify triggers by keeping a food journal, find ways to relax, and try probiotics for a month and see if they help,” says Dr. Malhotra. Are.”

To maintain a healthy diet, says Dr. Malhotra, avoid skipping meals, don’t eat too fast, don’t eat fatty, spicy or processed foods, and have no more than three servings (80 grams) of fresh fruit per day. Eat, don’t drink. Limit more than three cups of tea or coffee, and alcohol and fizzy beverages.

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