My first post.. yay!
Today I'll be providing my favorite, most effective tips for handling an IBS or IBD cramping attack. After years of living with reoccurring abdominal pain of all sorts, I've picked up quite a few effective ways to ease the pain.
These are just a few tricks that have worked for me, and may work for you as well. Remember that these will only temporarily relieve your symptoms; see your doctor for long-term treatment.
Give these a shot!
1. Find the Root Cause of Your Flare-up
Now, I know for some of us this is much harder than it seems. Sometimes we flare for no reason, but sometimes we have an underlying cause to our sudden attacks. Identifying the root cause or trigger of your symptoms can be a quick way to settle your gut. Common causes include:
Stressful situations. If this could be causing your attack, remove yourself ASAP! Find somewhere to calm down. When you are mentally unhappy it often reflects on your gut as well.
Tight clothing. I know, this is an odd one! But it is more common for us IBS folks than you might realize. Restrictive clothing often puts pressure on our abdomen, causing an upset bowel. The best way to resolve this is to avoid tight clothing or change into looser clothes if necessary.
Food. If you think something you ate could have caused your sudden flare, it is important to avoid that food in the future to prevent another attack. Don't continue to eat it; give yourself a break.
Intense exercise. Be mindful of the type of exercise you engage in. High-intensity workouts like running, CrossFit, or cycling may not be suitable for someone with IBS. Lower-intensity activities like walking or yoga are much easier on the gut.
2. Use Heat!
Using a hot water bottle or heating pad can greatly reduce the discomfort associated with IBS. A hot bath can also be effective in calming the intense cramping. This is one of my favorite methods and is very commonly used by IBS and IBD sufferers.
3. Belly Breathing
Belly breathing, or diaphragmatic breathing, is a technique I originally learned in therapy. Belly breathing calms your body by activating your parasympathetic nervous system. Since the gut and brain are highly communicative and connected by many nerves, this will relax your gut as well. Here's how:
Close your eyes and place one hand on your abdomen.
Slowly breathe in. Expand your abdomen as you do so; your hand should rise as your belly does.
Hold for a few seconds before you exhale. Slowly exhale and let your abdomen deflate. Repeat as many times as needed. Try to make your exhale longer than your inhale.
Pro-tip: It may help to imagine a balloon in your abdomen inflating as you inhale and deflating as you exhale.
4. Utilize Your Supplements and Medications
If you have been prescribed something to take during your IBS attacks, now is the time to take it. This often includes antispasmodics such as Bentyl, Levsin, or Colofac. These work by relaxing the muscles of the gut.
Over-the-counter drugs can also be helpful. Imodium is useful if you're experiencing diarrhea, but shouldn't be used long-term without talking to your specialist.
Supplements are a good route to take if you'd rather not take a medication for your pain. Supplements that some IBS sufferers find useful include:
IBgard. IBgard is a peppermint oil supplement. It's used to relax and numb the stomach and intestines. Just be aware that it sometimes causes acid reflux! You may need to take an antacid as well.
Ginger root. Ginger root is especially effective if you're experiencing nausea. I find this very helpful.
Turmeric powder. Turmeric has benefits similar to peppermint oil and ginger root. It has also been shown to reduce inflammation, making it useful for those with IBD (Crohn's or colitis).
5. Relax and Wait
When all else fails, the best you can do is make yourself comfortable and attempt to distract yourself. Put on your comfy pants and crawl into bed! Try things like:
Reading
Sleeping
Watching a movie or TV show
Cuddling with a pet
Writing
Watching YouTube
Reading blog posts ;)
At the end of the day, we can all agree that IBS and IBD suck. Sometimes there's just no getting around it. I hope these tips will make it suck less. Take care!
XO, Gracie
*Please note that I am not a medical professional of any kind. I'm simply here to share my personal experiences.
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