Getting Relief From Stress-Related IBS

Stress-related irritable bowel syndrome (IBS) is a bit of a “chicken or the egg” issue. Does stress cause the IBS, or does the IBS trigger stress ?

While it is not entirely clear how stress, anxiety, and irritable bowel syndrome are related, and which one comes first, studies show they often happen together. This being the case, knowing more about each health conditions and looking for safe, natural relief from each, can be the best way to remain symptom free and keep your life in balance.

Let’s look at some important definitions first.

#1. Important Definitions:

In order to understand stress-related IBS, we need to understand the meaning of each term.

What Is Stress ?

Stress is a physical and mental response to situations we find challenging. Our stress response is rooted in our biological makeup, which goes back thousands of years. The stress response makes us feel as if we are under attack. This triggers a “fight or flight” series of hormones and chemicals such as adrenaline, cortisol and norepinephrine. These get the body ready to either attack, or run.

As a result of these chemical changes, blood is diverted to your muscles, and necessary bodily functions such as digestion are shut down in order to make as much energy as possible available for the burst of action that is about to happen. Our heart pounds and we breathe more rapidly and shallowly, increasing our oxygen intake and flow. This in turn boosts our mental focus and attention, so we can respond quickly to the situation.

The trouble is that in the modern world, we face a lot of stressful situations, but none of them will usually ever be a life-and-death struggle. Rather, they might be deadlines at work, an argument with our spouse and so on. Each time stress is triggered, digestion is halted. Our blood pressure and blood sugar levels go up, our muscles tense, and it can be difficult to relax. After a stressful episode, we might eat unhealthy foods and have trouble focusing on anything other than the stressor that triggered the response.

All the stopping and starting of digestion can lead to the improper processing of the food we eat, and irritability of the bowel. Our bad food choices can also lead to IBS.

What Is IBS ?

IBS is a condition characterized by a range of symptoms, including:

* Abdominal pain
* Bloating
* Gas
* Diarrhea and/or constipation

The colon (the large intestine) contracts irregularly, leading to abdominal pain and gastric distress.

The digestive tract is around 30 feet long, and extends from mouth to anus. Food goes into the mouth, and waste products are excreted via the anus. But a lot can go wrong in those 30 feet.

The saliva and your teeth grind food. It goes down the esophagus to the stomach, where digestive juices and stomach acid break down the food even further so the body can access the nutrients it needs.

The small intestine is actually the main area where the largest percentage of one’s digestion takes place. It absorbs liquids and nutrients, and begins to distribute them throughout the body via the blood stream to the places they are needed most.

The small intestine is connected via a narrow passage called the ileum to the start of the large intestine, known as the cecum. The large intestine, or colon, is around five feet long and three inches wide, with a rather complex configuration. The cecum starts in the lower right abdomen, and the colon then travels upwards along the right side of the abdomen. This is known as the ascending colon.

The transverse colon runs across the abdomen from right to left. The descending colon travels down the left abdomen. The sigmoid colon is a short curve in the colon, which joins to the rectum. The rectum connects to the anus.

We can therefore describe the colon as roughly three sides of a square in the body. The colon removes water, salt, and some nutrients from the digested food that the small intestine passes through the ileum to the cecum. The remaining waste product is known as excrement, feces or stools. continuer read below.

Muscles line the colon’s walls, squeezing the stool along the length of the colon, up, across, down and out of the body. Billions of bacteria coat the colon and its contents; these are referred to as gut flora. These usually maintain a healthy balance with the body, but poor food choices and medicines such as antibiotics will kill helpful bacteria as well as harmful, leading to potential digestive tract issues. One study has shown that it can take up to two years for gut flora to be restored fully after a single one-week course of antibiotics.

The squeezing of the stool is due to the motility (motion and flexibility) of the bowel. Those with IBS have issues with motility. If the movement is too strong, the person will feel acute pain and the colon will propel the stool out before all the liquid is absorbed, leading to diarrhea. If the spasms are too weak, the person will experience bloating, discomfort, and constipation, as more and more liquid is absorbed and the stool becomes harder and harder.

Diarrhea is certain inconvenient and embarrassing. The sudden urge to defecate is painful and urgent, and can result in accidents. A lack of control over one’s bowels is known as fecal incontinence. People with IBS might actually be afraid to leave the house because of this loss of control. Others live their lives in such a way that they know where every bathroom is as they journey from place to place, because they are so afraid of an attack of IBS.

IBS has also been linked to hormonal activity in women, with about 60% of IBS sufferers being women, so IBS can make periods even more of a miserable experience every month.

Constipation can be painful and also embarrassing when it leads to gas, bloating, and straining in the bathroom. Prolonged constipation can actually damage the colon over time, reducing its motility, so that it performs less and less efficiently and might even stop working completely, leading to a condition known as megacolon. It is normal to have one bowel movement each day. Anyone not having regular bowel movements should consider natural ways to help their condition, such as eating more fruits and vegetables and fiber, and exercising every day, such as going for regular walks.

Now that we’ve covered what stress and IBS are, and the typical symptoms to watch out for, let’s look next at the connection between stress and IBS.

Also Read: Irritable Bowel Syndrome: It’s Fixable !
Also Read: What to Do If You Have #IBS and #GERD

#2. The Connection between Stress and IBS :

The reasons for the connection are not clearly understood, but the following have been suggested:

* Stressed and anxious people often make poor food choices
* Stress can cause a range of digestive disorders
* Stress and anxiety may cause people to be more aware of the spasms in their colon
* IBS may be triggered by the immune system, and the immune system is affected by stress

Digestive Disorders and Mood Disorders

Studies have shown that around 60% of people being treated for digestive disorders, particularly IBS, also end up having one or more mood disorders. Around 60% suffer from stress and anxiety, and 20% from depression.

Stress and anxiety can manifest in other ways besides IBS, including:

* Upset stomach
* Trembling
* Muscle aches and pains
* Trouble sleeping / insomnia
* Dizziness
* Irritability

People who tend to worry a lot, even if they have no clear cause for worry such as money issues, will often have IBS.

#3. Identifying Your Triggers :

Some patients with IBS have noted triggers that can set off an attack. Keeping an IBS/stress diary can help you spot your triggers and counteract them.

Common triggers include:

* Menstrual periods
* Poor diet
* Working too hard
* Not getting enough sleep
* Dealing with stressful situations often, such as work issues and family problems
* Medications, including antibiotics and some antidepressants
* Anything containing the artificial sweetener sorbitol

There are a number of diet triggers to watch out for, depending on whether you have constipation or diarrhea.

Constipation

Foods that can trigger constipation in stress-related IBS include:

* Breads and cereals made with refined and not whole grains
* Processed foods such as chips, cookies
* Coffee
* Soda
* Alcohol
* High-protein, low-carb diets, such as Atkins
* Dairy products, particularly cheese

Solutions

* Women should get 25 grams of fiber a day, men 38, from fruits, vegetables, whole grains
* Drink plenty of water
* Go for a walk after meals — it works for puppies and people
* Try flaxseed and chia seeds; they are tasty and can aid in bowel movements
* Try a couple of prunes each day. They taste like raisins and can be chopped up and added to cereal and baked goods

Diarrhea

Foods that can trigger diarrhea in stress-related IBS include:

* Too much fiber, especially the insoluble kind (the kind that does not dissolve), such as the skin on fruits and vegetables
* Too much fruit, including dried fruit
* Chocolate
* Alcohol
* Caffeine
* Fructose (fruit sugar)
* Fruits that ferment, such as grapes and apples (and therefore avoid wine and cider)
* Sorbitol and other artificial sweeteners
* Soda
* Eating large meals
* Fried and fatty foods
* Dairy products; the symptoms might be from lactose intolerance (a problem digesting lactose, which is a form of sugar found in milk)
* Gluten, a plant protein found in wheat and barley, and products made from it unless they state they are gluten free
* Certain antibiotics

Solutions

* Eat a small about of soluble fiber (that can dissolve in water) such as oatmeal and brown rice
* Avoid very cold food
* Avoid very hot food
* Don’t eat hot and cold food at the same time
* Steer clear of broccoli, onions, cabbage, Brussels sprouts, and large numbers of beans, which can cause gas and might trigger wind and feces passing
* Eat small meals throughout the day
* Don’t drink liquids when you eat. Drink plain water an hour before, or an hour after
* Consider going gluten free. If symptoms persist, get tested for allergies
* Avoid too much dried fruit
* Stay away from artificial sweeteners
* Exercise gently in order to relieve stress and normalize digestion

If you do have to take medicines like antibiotics, try to consume probiotics as well, such as sauerkraut. Certain antibiotics can trigger a serious gut flora imbalance know as Clostridium difficile (C. diff).

Since no one is sure whether stress causes IBS or IBS causes stress, it is important to manage both health issues proactively in order to stop each from contributing to the other, and thus to a poor quality of life.
Fortunately, there is a lot you do to manage them both, using safe, natural methods with few risks of side effects. We’ve already discussed ways to stop your triggers for IBS. Let’s look next at the best ways to cope with stress and anxiety.

Also Read: Irritable bowel syndrome - Diagnosis and treatment
Also Read: The Connection Between Toxins,Thyroid Gland Function And Weight Loss (And How To Make It Work For You)

#4. Ways to Cope with Stress and Anxiety :

Keeping stress and anxiety under control benefits all aspects of your health, not just IBS. It lowers your risk of heart attack and stroke, dementia and Alzheimer’s, and more.

There are many ways to practice stress management. A stress diary can help you keep track of what works best for you. Here are a few suggestions:

Exercise

Exercise is a great stress buster. Aerobics can be a fun workout. Swimming enhances mood and if the water in the pool is warm, it can be very relaxing. Water aerobics is a good workout that is low impact and therefore suitable for all ages.

Yoga has been practiced for thousands of years for physical and mental fitness. It uses your own body weight to tone and trim. It is considered anaerobic exercise, or strength training, but flow yoga and Kundalini yoga will also give you a good aerobic workout. Bikram, or hot yoga, will as well, but it is very demanding and not good for heart patients or anyone with underlying health issues.

There are also several relaxation techniques that can help.

Deep Breathing

This calms body and mind and releases toxins. It can be done anywhere, at any time.

Meditation

To meditate means to think. A lot of people start with a simple deep breathing meditation, observing the breath and trying not to get distracted. There are also guided meditations and meditations about various topics. Meditation can be done with visualization.

Visualization

Visualization refers to forming a picture in your mind which calms you. Some people call it “Going to your happy place,” a place that you can picture any time you need to de-stress. Visualization can also be used as part of guided meditation.

Quality Time with Friends and Family

This can relax you if the relationships are good ones. Enjoy fun activities, talk, exercise together, visit a peaceful natural setting, listen to music, watch a comedy, and so on.

Make Time for Yourself

Enjoy a warm bath, read a good book, spend time doing a hobby you love, and pace yourself. Don’t be a workaholic. Get a massage, head to a spa, and try other things that you love that help you feel rested and rejuvenated.

Complementary and Alternative Medicine (CAM)

There are a number of CAMs that might be able to help with stress and IBS. Ayurvedic medicine has been practiced for more than 5,000 years. It emphasizes holistic health of body, mind and spirit. It also focuses on prevention by keeping things in balance.

Ayurveda posits that there are three different types of metabolisms — vata, pitta and kapha, with one usually dominant in each person. They recommend different diets for each type of metabolism and to support the diet with various herbs and massage.

In traditional Chinese medicine (TCM), you can try acupuncture or acupressure to move energy around the body to promote health and healing.

Consider Therapy

Cognitive behavioral therapy, (CBT), also known as talk therapy, has been shown to work just as effectively as antidepressants, but with no dangerous side effects.

Other therapies to try include:

* Biofeedback — a way of monitoring vital functions in your body such as blood pressure, and trying to lower it through focus and concentration
* Hypnosis
* Traditional psychotherapy

These can help with mood issues, but they will not do too much to relieve diarrhea or constipation. You can also try a self-help group for people with irritable bowel syndrome or other digestive disorders. You can learn a lot from people who have had the condition for some time. Support is important when you have any medical condition, and getting it from people who know what you are going through could be of great benefit.

Visit Your Doctor

If you try these methods and still struggle to relieve your anxiety, discuss your stress diary with your doctor. They might also have suggestions for helping with your gastric symptoms.

Conclusion

Being stressed all the time can certainly take its toll on your health. IBS has been linked to stress, and those with IBS have noted that if they bring their stress level under control, they usually get relief from their symptoms.

Exercise, diet, smarter lifestyle measures, stress relief techniques and relaxation methods can all help you live better, with a higher quality of life, despite your IBS. Keep a stress and IBS diary, plan healthy menus to help deal with whichever digestive symptoms you have, and share your findings with a doctor who is proactive about treating IBS naturally and holistically.