HOW YOU CAN BEAT THE MISERY OF IBS
Do you dread dealing with ‘bad belly days’ over summer? We asked a leading expert for some advice
AS MUCH as we love holidays, they can be tricky if you are one of the estimated 12-16million people in Britain living with irritable bowel syndrome.
The condition – which causes bouts of diarrhoea or constipation, along with symptoms such as bloating, wind, painful abdominal cramps and urgency when you need the loo – can be distressing when you’re off for a day out, maybe heading to the beach or enjoying a barbecue or beer garden.
But there’s a lot you can do to manage IBS – even when summer throws your usual routine into chaos.
Digestive physiology expert Dr Anthony Hobson, from the Functional Gut Clinic, said: “Fighting IBS is a joint effort – including changing behaviours, lifestyle, diet and exercise, as well as sometimes getting medical help.
“Each aspect helps get your symptoms below the threshold you need in order to live your life without IBS dominating too much.”
We can’t promise to make you completely IBS-free but a bit of prep and planning could help ensure those “bad bowel days” are kept to a minimum so you can enjoy your holiday to the max.
AN ANTI-STRESS ACTION PLAN
When you’re stressed about your health, it can be frustrating to be told: “Don’t stress, you’ll make it worse.”
But while it might seem like a cruel biological joke, stress has a big influence on our bodies and is one of the major triggers in IBS.
This is because, as scientists are increasingly discovering, there are powerful links between the chemical activity going on in our guts and brains.
Dr Hobson said: “Stress acts like an amplifier in the brain to exacerbate symptom awareness and can alter gut function in terms of increasing activity in the gut.”
In other words, more stress means worse symptoms – plus they will feel doubly bad because your brain is more tuned into them.
We’re not going to tell you to “stop being stressed”, as you can’t just switch stress off. But you can make a conscious pledge to recognise the importance of managing stress and take actions to help achieve this.
Late summer lends itself well to a range of stress-busting strategies.
Getting outside in nature is great for reducing stress and anxiety. Exercise can also have an instant and profound effect, thanks to the release of all those “feel-good” endorphins into your system – so how about combining the two and getting out for a hike or bike ride, or even a brisk walk in the park? If you’re on holiday, make the most of the hotel pool with a dip outdoors and sign up to those water aerobics sessions. Chances are you’ll have a good laugh, too – another way to slash stress as laughter alters brain chemistry, triggering an instant boost in mood. Try to stick to your usual sleep routine as much as you can, too.
If you’re the sort of person who finds it hard to “switch off” and calm your racing mind, stock up on some good books and download some interesting podcasts.
Giving yourself a break from social media if you’re away could also help, so save posting those smug status updates and poolside selfies until you’re back.
If stress or feelings of anxiety and/or depression is a struggle, Hobson added: “Mindfulness, cognitive behavioural therapy and yoga have all been proven to reduce the impact of IBS symptoms and improve quality of life.
“There are lots of ways you can engage in these yourself a GP r specialist.”
TAKE CHARGE YOUR DIET
For many people w trigger foods is symptoms at bay
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holiday, though, and are faced with foreign menus, language barriers and unfamiliar dishes? Then there are events, such as barbecues and weddings, where you might be worried about the food options available. However, being out of your usual diet comfort zone doesn’t mean you’re totally powerless. Dr Hobson said: “If you are worried about foods you might be exposed to at a barbecue, take your own. Most people are very understanding and this takes pressure off them as well, so everyone’s a winner.” Alcohol can be troublesome in IBS too. Alternate alcoholic drinks with water (lots of sugary and fruity drinks aren’t the best option for sensitive guts) to reduce your overall booze intake and help aid digestion (good hydration is important for anyone with IBS).
Dr Hobson said: “If you’re worried about bloating, it’s important to avoid high-trigger foods such as garlic, onions, watermelon, mango etc.
“Eat easy-to-digest foods such as potatoes without skins, white rice, chicken and fish. If you want fruit, eat berries rather than stoned fruit, for example.”
If you’re going abroad, do some research about the local cuisine and what you might expect to find in nearby restaurants and supermarkets. That way, you’re less likely to feel overwhelmed and panicky once you’re there.
If you have any go-to snacks that you know agree with you – such as oat or nut bars or rice cakes – take a stash with you in your suitcase.
PACK A GUT SOS PACK
How about putting together your own “gut first aid kit”?
Whether you’re heading overseas, on a weekend away or simply want to make the most of summer at home, having some IBS SOS supplies on hand means you will always be prepared.
Dr Hobson suggests starting to take a quality prebiotic product prior to your trip, such as Bimuno Daily (£11.99 for 30 sachets, bimuno.com), or a high-strength probiotic supplement such as ProVen Probiotics Adult Acidophilus and Bifidus – 25 Billion (£13.95 for 30 capsules, Holland & Barrett), to help top up the good bacteria in your gut.
He added: “Both prebiotic and probiotics can be useful, and taking away a little ‘digestive health kit’ which contains these things, and maybe emergency medicines such as Buscopan (which relaxes bowel spasms) and Imodium (which reduces diarrhoea) may be good to have in reserve.”
HARNESS A SENSE OF CONTROL
Feeling that you’re in control of your IBS – rather than your IBS controlling you – can make a huge difference to your overall wellbeing and confidence levels.
For a lot of people, this starts with a mind-set shift and sense of acceptance. This might sound ridiculous and unhelpful at first, but getting into this frame of mind can help in two very crucial ways.
Firstly, you’ll feel more motivated to take steps to help manage your IBS. Secondly, you’ll be better equipped to cope with the “bad days” if and when they strike.
So, before jetting off on holiday or heading to a friend’s barbecue, give yourself a little positive pep talk: you’ve got this!
Don’t suffer in silence. We’re not saying you need to sit down for
dinner and give your companion a detailed description of what might happen if you eat a certain dish but sharing your concerns and letting people know you have IBS so might need to avoid certain things, or factoring in regular toilet stops on a day out, can be a big weight off your shoulders.
Dr Hobson said: “Ultimately, people are more understanding than you think so don’t be afraid of talking about your IBS with friends, as doing so reduces the stigma and gives you more options.
“The IBS Network website offers some great advice on this.
“Don’t hide the fact you have IBS. If you were lactose intolerant or coeliac, everyone would understand. IBS is no different so don’t be ashamed of it – education really helps awareness and acceptance. We need to de-stigmatise the problem.”
For more information and support, visit theibsnetwork.org