This blog post was written by Mackenzie Michalczuk and edited by Lauren Renlund.
This post outlines ways you can reduce stress in everyday life. It also discusses the relationship between stress and IBS symptoms. You may benefit from trying a few of these tips and tricks, or starting to think about ways you can reduce stress in your life.
Disclosure: I am not a doctor and this is not medical advice. For readers with anxiety or depression, please seek guidance from a medical professional.
Effect of Stress on ISB Symptoms
Did you know that stress can play a role in your IBS symptoms? Stress affects gut permeability, sensitivity and motility.1 These stress-induced alterations of the gut-brain axis and microbiota-gut-brain axis, can worsen symptoms of IBS.1 In a study of 170 individuals with IBS, chronic life stress was found to increase the onset and severity of IBS symptoms.2 Symptom improvement was found among individuals that were able to reduce major stressors and/or manage their stress effectively.2
Tips for Reducing Stress
1. Plan Ahead
Have some grab-and-go, low FODMAP, snacks prepared ahead of time. This is especially helpful for those with busy lifestyles. Planning ahead will help you stick to eating foods that make you feel good. Some great low FODMAP recipes that can be prepared in advance are listed below.
The recipes above can be made in large batches and stored in the freezer to keep for longer periods of time. Give one a try! I love these tasty, bite-sized snacks and I’m confident you will too!
Lauren also has an ebook with tons of tasty and filling low FODMAP snack ideas!
2. Get Active
Pick something you enjoy doing, such as biking or walking with a friend! The stress reducing effects of exercise are beneficial for IBS symptom management.3 You do not need a gym membership, or vigorous activity, to gain the benefits of physical activity for the mind and body.3 For example, walking is a great low impact exercise to improve regularity in the gastrointestinal tract and reduce stress.3 Check out my other blog post exercise to improve digestion and relieve symptoms of IBS for more details.
3. Avoid Too Much Caffeine
Caffeine can be found in more than just coffee; it’s in energy drinks, teas, cocoa beans, and even certain medications, such as those for colds and headaches.4 Up to 400 mg of caffeine is safe for healthy, non-pregnant adults.4 Too much caffeine has been reported to increase gastrointestinal movement, triggering loose bowel movements in some individuals.5 It may also cause symptoms such as irritability, trouble sleeping, nervousness, increased heart rate and headaches.4 Pay attention to your caffeine consumption to see if any of these effects apply to you.
4. Get Enough Sleep
Sleep is very important for our overall physical and mental wellbeing.6 Health Canada recommends 7.5 to 8.5 hours of sleep per night.6 Too much sleep or too little sleep can have negative health implications.6 Try to make time for proper rest, your mind and body will thank you!
5. Make Time for You
You deserve it! Whether this means taking time to read your favourite book, having a bubble bath, listening to music, baking or whatever else you enjoy doing. It is very important to give yourself a break from responsibilities to focus on yourself.
6. Try Meditation
If you have never tried meditation before, there is an excellent phone app called Calm, with helpful breathing techniques and audio-meditation classes to guide you through the process. You do not need an app to practice meditation, however it is an option for those who don’t know where to begin.
Conclusion
Learning to manage everyday life stress can be very beneficial for your overall health! Pick a stress-busting activity that you will enjoy and see if helps reduce your IBS symptoms! Remember, stress is just one of many potential triggers for IBS symptoms. For information on the low FODMAP diet, check out Lauren’s blog post on the topic.
Disclosure: I am not a doctor and this is not medical advice. For readers with anxiety or depression, please seek guidance from a medical professional.
References
1.Qin, H. (2014). Impact of psychological stress on irritable bowel syndrome. World Journal of Gastroenterology, 20(39), 14126. doi:10.3748/wjg.v20.i39.14126
2. Bennett, E. J., Tennant, C. C., Piesse, C., Badcock, C., & Kellow, J. E. (1998). Level of chronic life stress predicts clinical outcome in irritable bowel syndrome. Gut, 43(2), 256-261. doi:10.1136/gut.43.2.256
3. Daley, A., Grimmett, C., Roberts, L., Wilson, S., Fatek, M., Roalfe, A., & Singh, S. (2008). The effects of exercise upon symptoms and quality of life in patients diagnosed with irritable bowel syndrome: A Randomised Controlled Trial. International Journal of Sports Medicine, 29(09), 778-782. doi:10.1055/s-2008-1038600
4. Dietitians of Canada. (April 26, 2018). Facts on caffeine. http://www.unlockfood.ca/en/Articles/Caffeine/Facts-on-4. Health Canada.
5. Brown, S.R., Cann, P.A., & Read, N.W (1990). Effect of coffee on distal colon function. Gut, 31(4): p. 450-3
6. Health Canada. (May 16, 2018). Fatigue and work infographic. https://ccohs.ca/products/posters/fatigue/?url=/products/posters/fatigue/
