IBS support - Managing flare-ups
Part of basic IBS support and management involves navigating the unavoidable flare-ups. 💁🏻♀️💁🏻♀️
If there is anything my studies in clinical nutrition, the nervous system, and the subconscious and energetic component to disease vs health has taught me - It’s how to navigate these pesky flares. AANNDD, having experienced chronic IBS myself since probably primary school (aka since quite young), I’ve got years of personal experience backing me up on this.
IBS flares are uncomfortable, frustrating, awkward, and downright inconvenient at the best of times. 🙄😖 Trust me, I get it..
BUTTT, they are absolutely my body talking to me and telling me it isn’t super happy about something - Even if at a cellular level nothing ‘appears’ to be causing the flareups (aka even if a colonoscopy or a lab test result shows nothing is pathologically causing damage or irritation to the intestines).
The digestive system is intrinsically linked with the nervous system - digestion is optimal when you are in a ‘rest and digest’ state (calm, cool, collected, emotionally regulated), and digestion is slowed or impaired when you are stressed. Basically, when stressed, digestion is not a top priority.. and chronic stress (aka chronically impacted digestion) can end up causing IBS-like symptoms or flares.
So, these flare-ups are an opportunity for me to RESPECT my body, and focus on not only ensuring I am eating foods that agree with me, but on managing my nervous system and respecting how my body looks after me every single day!! 🧡✨
Flare-ups also serve as a reminder to remove anything from my lifestyle that may not be serving me. 🙈
By the way - If you have not already done so, please go ahead and read my previous blog post ‘Are your gut issues actually IBS?’ to confirm whether or not you are likely to have IBS, and if so, what may be causing it.
The following tips are basic things I focus on for ongoing IBS support, and especially any time I experience an IBS flare up:
✨ They are simple, effective, and nourishing!
✨ They don’t take over my life!
✨ They focus on giving back to my body rather than adding to the stress.
Switch out watery veggies for starchy options:
I find these digest more easily within my gut, however you may want to take note of what works best for you.
Replace higher impact workouts for lower impact workouts:
The key is to focus on more ‘building up’ your energy and stress reserves, rather than continuing to deplete. Remember that IBS flareups can be caused by stress, and exercise is considered a stress.
Lots of WARM and HOT water/tea:
Warming foods are more easily absorbed within the gut, and they put less stress on the gut and digestion process.
Prioritising grounding and breathing deeply:
Yet another stress-regulation technique. A simple breath technique I love is the box breath (breath in for 4, hold for 4, breath out for 4, hold for 4 - and repeat that 4 times).
Wearing clothing that actually fits the bloat bump…:
Just being comfortable is the least you can do in these moments.
Prioritise rest:
A gut flare-up is often linked with an increased inflammatory response in the body. It inflammation thrives off stress (such as being tired and over-working). The remedy: Sleep. 💤💤
Spend more time in nature:
Kinda goes hand in hand with prioritising rest. Nature is healing, grounding, supportive, and our bodies just need nature to remain in balance. Need I say (write) more? 🌹💦☀️🦋🌳
Take note of any potential triggers:
Kinda like keeping an ongoing food and symptom diary. I do this either in my head or on paper. You’d be amazed at what you can pick up by noticing patterns!
Add anti-inflammatory foods and supplements:
Examples include turmeric, glutamine, as many green veggies as I can handle (sometimes that’s a no-go zone), warm lemon water, fish over red meat). However, don’t ignore protein entirely!
Reduce caffeine and sugar:
Caffeine is a stimulant that can increase inflammation and the stress response. Remember chocolate, green tea, and kombucha all have caffeine. Sugar (the chemical) is just a pro-inflammatory and not-so-great product we could all do less of.
Give myself lots of love:
There is no point in hating myself through these periods. That is only going to further increase a stress response and potentially worsen symptoms.
Do you have IBS or a sensitive gut? Let me know in the comments which you’ll start adding in for ongoing IBS support and flar-up management!!
Mon xx
