Top tips for starting off next year strong: looking after yourself and your IBS

It’s getting to that time where we are looking at our goals for starting off the new year. With everything that has happened this year with COVID-19, a lot of people have had the chance to slow down and get back in touch with what is actually important to them and their health. Let’s carry this on with us into the new year. Commit to your health for next year and set some new year resolutions that are directed towards managing your IBS.

If you have IBS, the stress associated with the pandemic could really have impacted on your symptoms, so let’s look at the steps you can take to bounce back for next year and focus on looking after your health.

What are the symptoms of IBS and why do they occur?

As IBS is a syndrome, it can be a collection of symptoms and not everyone is going to experience it in the same way. The symptoms include any of; bloating, excessive gas, abdominal pain and cramps, heartburn, urgency to defecate (go to the bathroom), diarrhoea, constipation. IBS is also linked to higher rates of depression and anxiety.

Symptoms are usually brought on if someone eats something they are sensitive, or intolerant to. There are many other factors, however, that can influence the severity of a reaction, such as stress and anxiety, exercise levels, hydration and sleep. This is why looking after your physical, mental, emotional and social health is all so important when it comes to IBS.

Top 10 tips heading into the new year

1. Take the time to relax
Stress and mental health can really, really impact on IBS and the severity of symptoms. If you lead a busy lifestyle that’s constantly on the go, then maybe this first one is for you. You can go about it however you like but locking in 30 minutes to an hour for yourself everyday where you read, take a bath, watch TV or whatever it is that you find relaxing can really go a long way for your mental health (and IBS).

2. Start practising mindfulness
Continuing from the first point, practising mindfulness is another tool for supporting our mental-health. It can help with anxiety, especially, as it allows us to strengthen the connection between our mind and body. This helps us to process events without rushing or getting overwhelmed. Practising mindfulness will help with slowing down and reducing stress which we know can help with reducing symptoms of IBS.

3. Regular exercise
This is highly recommended for everyone because regular movement is great for our physical – and mental – health in so many ways. Moving our body helps with getting our bowels moving, so, for people who have constipation-dominant IBS, exercise is one way to help get things moving along. Exercise has been linked to improved mental health, and improved mental health can really help with alleviating symptoms of IBS. It’s so important to find a form of exercise that you enjoy, otherwise it won’t be sustainable for you.

4. Drink enough water
Another tip that goes for everyone. Drinking enough water is so important for supporting our digestion and all the processes it involves in our bodies. Adequate hydration will help your body digest food properly and helps with keeping you regular. Aim for at least 2L of water per day.

5. Look out for the FODMAP Friendly logo
For even more peace of mind, buying foods that have the FODMAP Friendly logo on them means that you know you can eat them safely without needing to worry about any hidden high FODMAP ingredients.

6. Support your gut with probiotics
Probiotics are foods (or supplements) that have living bacteria in them that feed the microbes in our gut and support our gut health. Good gut health impacts all aspects of health: our immune health, heart health, mental health, mood and the list goes on! Additionally, there is emerging evidence that probiotics can help with reducing symptoms of IBS. Probiotics can be found in a range of foods, some of which include kimchi, some yoghurts, sourdough bread and miso. If you are considering taking probiotic supplements, it’s important to do so under the guidance of a Dietitian.

7. Improve your sleep hygiene
Having a good routine before going to bed, minimising evening screen time and getting enough sleep are ways to improve your sleep hygiene. Good sleep can really impact on our hormones, which can then affect our gut health, gut motility and mental health.

8. Eat more whole foods
Eating more whole foods, rather than highly processed food, is going to be great for you for a few reasons. These foods are going to feed the good bacteria in your gut. This is going to improve your gut health which can help with mental health and IBS symptoms. It also means you are less likely to eat many highly processed foods that have lots of ingredients – perhaps with hidden high FODMAP ingredients.

9. Take time for self-care and TLC
Make sure you’re taking time to yourself – even half an hour – is so important for everyone, every day. Quite a few things on this list count as self-care. Committing to behaviours that are going to benefit your health in the long term, and ultimately your IBS, are self-care.

10. Book in with a Dietitian
A Dietitian would be there to support you and help build an individualised plan that’s going to suit your life. They will have the knowledge and skills to help you manage your IBS in a sustainable, effective way.

So off to the new year

That’s our list of just some of things you can commit to for next year that are going to help manage your IBS symptoms. Relaxation, mindfulness practice, self-care, regular exercise, drinking water, probiotics, sleeping well and eating more whole foods are ways to look after you physical and mental health.  You’ll start to notice some improvements in your IBS symptoms. Lastly, getting help from the experts like booking in time with a Dietitian and seeking FODMAP Friendly Certified products to give you that extra support you need when managing such a complex condition, like IBS.

Written by: Jess Cheshire (Dietitian)
Reviewed by: Kiarra Martindale (Accredited Practising Dietitian)