Some healthy lifestyle habits can significantly reduce your chances of developing IBS (irritable bowel syndrome).
“Previous studies have found that several lifestyle factors, including smoking, sleep, physical activity, diet, and alcohol intake, are independently associated with IBS,” said study co-author Sho. says Dr. Irene XY Wu, a professor at Miyabi School. She received her PhD in public health from Central South University in China. “To our knowledge, this is one of the first prospective cohort studies to confirm the association between a combination of healthy lifestyle behaviors and reduced incidence of IBS.”
Prevent irritable bowel syndrome with common sense health habits
This large new study tracked the outcomes of 64,268 UK adults aged 37 to 73, of whom 55 per cent were women. Participants did not have a diagnosis of IBS at baseline. They were enrolled between 2006 and 2010 and followed until 2022.
Patients should be asked if they smoke, get at least 7 hours of sleep each night, drink moderate amounts of alcohol, pursue high levels of vigorous physical activity each week, and maintain a high-quality balance every day. Participants self-reported information about their healthy habits, including whether they maintained a healthy diet. .
Vigorous activity was defined as at least 75 minutes of physical activity per week that increases heart rate and makes breathing difficult enough to speak. Sports that involve such intense exercise include running and swimming.
Eating healthy means following the DASH (Dietary Approaches to Stop Hypertension) eating plan. Vegetables, fruits, and whole grains serve as the foundation of the DASH diet, which emphasizes food sources rich in calcium, protein, and other nutrients, and low in salt, sugar, and saturated fat.
Over 12 and a half years, 961 cases (1.5%) of irritable bowel syndrome were recorded.
Of the total sample, 7,604 (12 percent) reported not following any of the five healthy lifestyle behaviors, and 20,662 (32 percent) reported one. 21,901 (34 percent) reported two. and 14,101 (22 percent) reported 3 to 5 behaviors at the beginning of the monitoring period.
From the data, scientists determined that one behavior was associated with a 21% lower risk of developing irritable bowel syndrome, and two behaviors were associated with a 36% lower risk of developing IBS. did. And he 3-5 people were associated with a 42% lower risk.
Three healthy habits in particular were independently associated with a reduced risk of IBS, although this was smaller than the risk reduction of the habits combined. namely, smoking cessation (14% lower), high levels of physical activity (17% lower), and quality sleep (27% lower).
One surprising finding the authors noted was that consuming moderate amounts of alcohol in combination with four other healthy lifestyle behaviors lowers the risk of developing IBS compared to abstaining from alcohol completely. It was supposed to be a much bigger decline. Scientists say the reason for this requires further research, but they say it may be due to the value of social interaction. However, some IBS patients find that they need to avoid alcohol completely because it negatively affects their digestion.
The study authors emphasized that the analysis was observational and, while an association was shown, it did not establish that these healthy habits prevent IBS.
Understand IBS triggers
Janna Asser, M.D., a family medicine specialist at Banner Health in Phoenix, Arizona, and an irritable bowel syndrome sufferer herself, explains how these healthy habits can help reduce symptoms and the negatives. I know how certain actions can make symptoms worse.
She emphasizes that certain foods can trigger symptoms of irritable bowel syndrome, including spicy dishes, dairy products, caffeine, gluten, and alcohol. High-fat foods and carbonated drinks may also contribute to her IBS symptoms.
“Sleep deprivation puts additional stress on the body by not allowing it to rest and repair,” Dr. Asser said, adding that the study is the largest study to examine how lifestyle factors correlate with IBS. It is said to be one of the “When the body is under stress, the intestines send nerve signals to the brain that can cause the intestines to contract, causing symptoms of irritable bowel syndrome.
Certain treatments that help IBS
Although no cure exists for this chronic disease, people have discovered treatments to control symptoms, including medications and lifestyle changes.
Tips to stay on a healthy trajectory
Here are some suggestions that may help IBS patients incorporate some healthy behaviors into their daily lives.
- try yoga Improves digestion and mood. Because yoga focuses on the mind-body connection, it can improve your physical health as well as your mental and gut health. Diaphragmatic breathing also stimulates the vagus nerve, which can help improve gastrointestinal problems associated with IBS.
- walk to relieve symptoms. The age-old advice of taking a walk after dinner can be beneficial for IBS, as walking can help improve digestion, gas, and constipation.
- Avoid processed foods and foods high in fat, sugar, and salt. To identify your triggers, consider an elimination diet that eliminates potential triggers such as dairy, gluten, and other FODMAPS (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). If you’re new to fiber, you may need to slowly increase your intake over time. It is important to note that the low FODMAP diet is aimed at identifying triggers and is not intended to be a long-term solution, as it can be restrictive and lead to deficiencies.
- Alcohol can disrupt your gut microbiome. When alcohol is consumed in the form of wine, mead or mixed drinks, excess sugar can have a complex effect on the intestines.
- Limit naps and avoid stimulants near bedtime. The International Gastrointestinal Disorders Foundation offers a number of tips to help people with IBS get better rest. These include limiting daytime naps to no more than 30 minutes, and avoiding caffeine and nicotine near bedtime to prevent nighttime awakenings.
