Managing Your Symptoms
Take comfort in knowing that Irritable Bowel Syndrome is a common and chronic problem and that you may be able to reduce your symptoms with the following strategies:- Improve your diet by eating a high-fibre, low-fat diet and trying the dietary elimination trials.
- Avoid "junk foods", excessive caffeine and pop.
- When you have the urge to have a bowel movement, follow through on this if at all possible.
- Exercising can be very beneficial. It is a great stress reducer and promotes movement of the colon. Exercise can take many forms but 20 to 30 minutes three times a week as a minimum can be helpful.
- Get enough rest. Not getting enough sleep can exaggerate the symptoms of IBS.
- Keeping a diary can help identify specific triggering dietary and emotional factors.
- Minimize stress and tension – both are big factors that affect irritable bowel syndrome. Our stress is reflected physically and plays a large role in IBS. Becoming involved with yoga and meditation can be helpful. Our breath can also be a great help in helping to promote relaxation. When we become tense, we start to breathe shallowly and may even hold our breath. Emphasizing exhalation in the breath cycle is a physiological way to enhance relaxation. When one is experiencing abdominal pain consciously bring one's attention to one's breath. Breathe in and out slowly, evenly and continuously. Exaggerate the exhalation phase. Continue to breathe in this fashion until the pain has subsided.
Important: This information should not be used as a substitute for the medical care and advice of your physician.