How to Avoid Irritable Bowel Syndrome

35 million Americans suffer from irritable bowel syndrome (IBS), the second leading cause of absenteeism from work. (The common cold is number one.) IBS has no cure, but you can make lifestyle modifications to reduce symptoms in the following ways.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Journals
• Relaxation Tapes
• Yoga Video
• low-fat, high-fiber diet

1. Eat high-fiber, low-fat foods in small frequent meals throughout the day.
2. Strive for six daily meals (200-300 calories each) containing whole-grain breads, pasta and rice to keep the colon mildly distended and better functioning.
3. Avoid food, beverages and medications that might irritate your colon, such as caffeine, alcohol, chocolate, laxatives and high-fiber supplements.
4. Curb your stress. Doctors speculate that emotional conflict is the biggest trigger mechanism for IBS symptoms. Learn how not to argue with your family over every little infraction.
5. Lighten your workload or work fewer hours. Don't be a perfectionist. Listen to relaxation tapes. Try yoga. Keep a journal to record thoughts and feelings.
6. Exercise moderately and regularly. A fit body is more apt to have a fit colon. Don't exercise too strenuously - you'll aggravate the colon. Opt for swimming, brisk walking or bicycling.
7. Monitor the medications you take and eliminate those that aren't absolutely necessary. Aspirin, ibuprofen and even vitamin C tablets can irritate your GI mucosa. Take medicines with meals.
8. Keep those hormones in check if you're a woman. Doctors speculate that IBS symptoms are sometimes aggrivated by reproductive hormones. If you suffer from PMS, try to treat PMS symptoms as a way of decreasing your IBS symptoms.

Tips & Warnings

• For more information on IBS, call the International Foundation For Functional Gastrointestinal Disorders at [phone].
• If you have any questions or concerns, contact a physician or other healthcare professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.