7 Tips for Avoiding irritable bowel syndrome Flare-Ups
No one wants to have sensitive bowel syndrome (IBS), but if you take some preventive measures, you may be able to avoid it. Stress , anxiety or wrong things that can cause digestive problems eating and drinking . You can find long-term solutions by making some simple changes in how you react to stress and by paying attention to your diet, nutrition, and lifestyle.
Check out these seven tips to keep your flare-ups at bay.
Tip 1: Managing Stress
Stress-related symptoms occur in abdominal pain-as if and bloating in people who are more frequent and more intense IBS. Managing stress in your life is important in terms of preventing flare-ups.
There are several effective methods to improve IBS symptoms, including stress management , deep breathing and yoga . The secret is to breathe diaphragm, not your chest, to loosen the abdominal muscles. Otherwise it can lead to more regular bowel activity .
Tip 2: Gradual Relax
Another stress is called soother progressive relaxation or Jacobson relaxation technique. Relaxing muscle in your body can help lighten a stomach.
To be able to use the form of relaxation, start tension and then loosen the muscles in the feet. Then move your way up through the calves, thighs, abdomen, arms, and group each main muscle in your body, ending with your face and scalp. Concentrate on each body part without leaving all of the tension as you go.
Tip 3: Try guidance
Don't be afraid to seek help from the outside! In counseling, the psychiatrist helps you overcome stress by examining how you react to life events and guiding you towards more effective responses.
Tip 4: Think About Biofeedback
During this type of biofeedback treatment, ”mind over the substance.” The concept is built on, a machine to slow your pulse and help reduce muscle tension. It also teaches you how to make these changes yourself.
Tip 5: Find More Fiber
In addition to stress management techniques, dieting can also help prevent IBS. One of the most common methods is to incorporate more fiber into the meal.
However, while dietary fiber can reduce some gastrointestinal symptoms (such as constipation), other symptoms (such as gas and cramping) may worsen. To minimize possible problems, try gradual increase in fiber for several weeks.
Tip 6: Steer Clear of These Foods
Some foods are known to make worse the symptoms of IBS . Watch what makes your symptoms worse, and avoid these products.
Some common criminals include:
chocolate
Sugar-free sweeteners (such as sorbitol or mannitol)
cauliflower
Broccoli
cabbage
beans
Some people also have milk problem. You can try replacing yogurt for milk or reducing the amount of dairy products you consume. Other things that might work are breaking down lactose with an enzyme product or combining milk with other foods.
Tip 7: Right Drink
Not all fluids help the same effect in the prone, IBS symptoms when drinking enough fluids every day. Water relieves stomach annoyance, but a few other drinks can cause problems, including:
alcoholic beverages
coffee, tea and other caffeinated beverages
sodas
Drinks with alcohol and caffeine can make diarrhea worse. Making soda carbonated and other drinks makes gas.
overview
While these seven tips will not always bring instant relief, they can lead to long-term solutions over time. Try different techniques to alleviate your stress and improve your diet to alleviate the symptoms of IBS. It can help you control your situation by making healthy choices.
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