- Don’t eat foods or limit foods high in cheeses, fats and oils (especially pizza, macaroni and cheese, lasagna, cheeseburgers, potato and macaroni salads). A majority of these foods decelerate the digestive transit and might trap fecal matter within the intestines in addition to create gas pockets there, especially in case you even have dairy sensitivities.
- Drink copious volumes of water, especially in the recent months. Being well-hydrated moves digestive material more efficiently than juices, sodas and energy drinks. Plus, the regular hydration will curb constipation.
- Devour small, frequent meals (4-6X per day) versus large, infrequent meals (1-2X/day). Large meals and snacks inhibit transit of digestive materials. Don’t eat on the run or under stressed or offended. Eat slowly.
- Devour whole wheats and grains (unless you’re gluten sensitive), fresh fruit and veggies. Limit red meats and select poultry or fish/seafood portions (in case you are omnivorous) in regards to the size of your fist. Eating organically is preferred as much as possible.
- Give your body regular exercise, especially aerobic activity-the oxygen is nice for relaxing your colon. As an additional bonus, regular exercise reduces stress hormone levels. Ensure that to provide yourself sufficient time after a meal for vigorous activity-IBS can flare up if food will not be digested properly.
- Should you are a premenopausal woman, your IBS symptoms might be amplified before or during your menstrual cycle. Take extra care of your eating, resting/sleeping habits around these times of the month.
- Ensure that to decompress and destress each and each day. A hyped-up and ramped-up nervous system can either bring on sudden diarrhea or constipation as a consequence of high levels of cortisol and epinephrine. Prolonged exposure to emphasize hormones messes up regular bowel movements.
- Should you work at a high-level stress job/profession or live in a high-stress environment, it’s possible you’ll want to contemplate changing jobs and/or living situations. Chronic exposure to high levels of stress not only brings on frequent or chronic IBS attacks, but in addition wreaks havoc on other features of your health. It’s possible you’ll be more liable to heart disease, stroke and nervous disorders. Should you are a highly sensitive person (HSP) and an introvert like I’m, you might be more vulnerable to stressful situations, so be certain to rest sufficiently and limit your exposure to stressors.
- Ensure that to have regular check-ups with a gastroenterologist in case your symptoms change drastically or worsen over time.