Table of contents:
- 5 Easy steps to overcome IBS
- 1. Exercise
- 2. Eat fibrous foods
- 3. Reduce consumption of dairy products
- 4. Do not carelessly take diarrhea medicine
- 5. Smart in choosing food
- Do what you can
Do you have irritable bowel syndrome or IBS? Symptoms interfere with your activities? This condition can indeed be very uncomfortable. Stomach cramps, flatulence, gas in the intestines, and diarrhea are very unpleasant. However, did you know that some lifestyle changes and home remedies can relieve your symptoms? Although everyone is different, once you find one simple type of treatment that can treat IBS, you can apply it in your daily life.
ALSO READ: 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 when done regularly. Any activity that can reduce stress can help relieve indigestion by regulating intestinal muscle contractions. If you are not used to exercising, make sure you start with 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 mixed effects for people with IBS. Fiber can relieve symptoms including constipation, but it can worsen other symptoms, such as stomach cramps, and increased 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 as a substitute for natural fiber.
3. Reduce consumption of dairy products
Some people with lactose intolerance can develop 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 completely avoid dairy products, if so then you should ensure that you are getting enough calcium and protein through other foods. You can consult a nutritionist to plan your meal plan.
ALSO READ: 4 Possible Negative Effects of Milk
4. Do not carelessly take diarrhea medicine
Do you often buy drugs at the pharmacy to relieve your IBS symptoms? Be careful, these drugs can help relieve IBS symptoms, but they can also worsen symptoms, depending on how you take them. The Mayo Clinic recommends being careful if you are taking over-the-counter diarrhea medicines such as Kaopectate or Imodium. or laxative drugs such as polyethylene glycol . Some medications need to be taken 20-30 minutes before meals to prevent symptoms. To be safer, always read the instructions for use contained in the medicine packaging first.
5. Smart in choosing food
It's not surprising that some foods can worsen indigestion. 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 of digestive disorders include:
- Nuts
- Cabbage
- Cabbage
- Broccoli
- Alcohol
- Chocolate
- Coffee
- Soda
- Dairy products
Although there are foods that you should avoid, there are also foods that you can eat to help treat IBS. Food products that contain probiotics or bacteria or yeast are usually good for digestion. These types of foods can help relieve bloating symptoms and reduce gas in your digestion.
ALSO READ: 7 Food Sources of Probiotics, Good Bacteria for Health
Do what you can
IBS can be very painful and unpleasant, but you can do simple things to prevent and alleviate the symptoms. Trying to control your stress levels and adjust your diet are two of the best ways to relieve IBS symptoms. You can consult your medical professional or doctor if you are still unsure about which lifestyle you should change to relieve your IBS symptoms.
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