Try these at-home cures for gastrointestinal troubles.

You're not alone if you suffer from constipation. This is defined as having less than three bowel motions each week. And it may be plain unpleasant, to say the least. But what's the cause of your constipation? Constipation can be caused by a variety of factors, the severity of which varies.

We consulted specialists to learn about the most prevalent causes of constipation, as well as what to do to alleviate it.

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Common Constipation Causes

Low Fiber Consumption

Your constipation could be caused by a lack of fiber. Dietary fiber increases the volume of the stool, making it easier to pass, according to Marissa Meshulam, MS, RD, CDN, registered dietitian and founder of MPM Nutrition. "Additionally, [insoluble] fiber can work to speed up digestion, which helps things move along," she says. A diet lacking in fiber, on the other hand, will have the reverse effect, making movements irregular and difficult to pass.

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Dehydration

Hydration, like fiber, is essential for digestive health. "Our stool is formed in the large intestine, [where] water is reabsorbed," adds Meshulam. However, if you don't drink enough liquids during the day, your large intestine won't have enough water to make going to the bathroom natural and easy.

Traveling

When your daily routine is disrupted, you may develop constipation. "Your gut gets into a routine based on the food you eat [and] the schedule you keep," explains Bryan Curtin, MD, MHSc, a gastroenterologist at Mercy Medical Center's Institute for Digestive Health and Liver Disease. "However, these things change dramatically when you travel, which has a profound effect on how your gut works." According to him, this can cause constipation and/or diarrhea, which should go away once you return to your normal routine.

insufficient physical activity

"Good muscle tone, particularly in the abdominal wall and diaphragm, is necessary for regular bowel movements," explains Casey Kelley, MD, ABoIM, founder and medical director of Case Integrative Health. This can be accomplished through frequent exercise and remaining active throughout the day.

A sedentary lifestyle, on the other hand, might weaken the abdominal wall and diaphragm, making it harder for the large intestine to effectively regulate bowel motions.

Stress

Stress, according to Dr. Kelley, can cause constipation by forcing the body to release a hormone called adrenaline.3 This hormone, which is in charge of the "fight or flight" response, shifts blood flow from the colon to more critical organs such as the heart, lungs, and brain. "The lack of blood flow [in the intestine] thus slows down the [digestive] process," she explains.

Stress, both emotional and mental, can cause the body to produce more corticotrophin-releasing factor (CRF), another hormone. According to Dr. Kelley, "this hormone can slow down intestinal movements," resulting in constipation.

Changes in Hormones

Hormones regulate almost every physical function, and bowel movements are no exception. However, hormonal variations are typical causes of constipation.

A common example is the increase in estrogen—the female reproductive hormone—prior to menstruation. "High levels of estrogen can delay gastric emptying, leading to constipation," explains Dr. Kelley. Low estrogen levels, which occur after menopause, can have a comparable effect. "As estrogen levels decline during menopause, cortisol levels rise, which slows down the digestive process," she explains.

Constipation can also be caused by hormonal changes during pregnancy or hypothyroidism (a thyroid that is underactive).

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Several Medications

Certain drugs may be to blame for your constipation. "Some, like opioids, slow the motility of the gastrointestinal system, which leads to constipation," explains Dr. Curtin. Another prevalent cause is the use of nonsteroidal anti-inflammatory medicines (NSAIDs) such as ibuprofen and naproxen, which can disrupt the gut's protective barrier. Iron supplements, which are used to treat anemia, and psychiatric drugs can also cause constipation, according to Dr. Curtin.

Ignoring the Strong Desire to Leave

It's easy to ignore nature's summons when you're away from home or preoccupied with work. However, this can cause constipation or worsen pre-existing problems. "When you don't go to the bathroom, it sits in your large intestine," Meshulam explains. "Water continues to be absorbed from it, making it harder to pass."

Constipation Home Remedies

Constipation is unpleasant, but it is possible to alleviate the discomfort by adopting some healthy behaviors. To get things rolling again, try these useful home cures.

Maintain Proper Hydration

Dehydration, as previously stated, can contribute to constipation. However, according to Meshulam, consuming plenty of fluids throughout the day can help prevent this. The Academy of Nutrition and Dietetics advises 13 cups of fluid per day for males and 9 cups for women.

Hydration is critical, but can you consume too much water?

Continue to be Active

If you frequently sit for long periods of time, try incorporating movement into your routine. This could be as basic as stretching on a daily basis or taking short walks around the block. Daily activity strengthens your abdominal muscles, which improves bowel movements. "The more you move, the more your gut will move!" says Dr. Curtin.

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Consume Enough Fiber

Fiber may be the solution to your digestive problems. After all, barely 5% of the population consumes adequate fiber, according to the American Journal of Lifestyle Medicine.7

According to the Academy of Nutrition and Dietetics, the daily recommended intake for men is 38 grams and 25 grams for women.

Meshulam suggests eating high-fiber meals such as: 

• Berries

 • Artichokes

 • Broccoli 

• Chia seeds to assist you meet the target.

• Flaxseed

Fruits containing sorbitol, a natural laxative, can also help things move. According to Meshulam, this comprises fruits such as: 

• Prunes 

• Apples

 • Pears

Limit your intake of processed and fried foods.

Meshulam observes that processed and fried foods (for example, microwave dinners and deli meats) are low in fiber. Consuming a lot of these foods can therefore limit your fiber intake, causing constipation. This isn't to say you should completely avoid these foods. Simply eating complete, unprocessed meals more frequently can help you acquire more fiber.

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When Should You Consult a Doctor About Constipation?

It's crucial to note that constipation can be a sign of a more serious gastrointestinal problem, which impairs the operation of your intestines.

According to Meshulam, one of the most common reasons is irritable bowel syndrome (IBS). IBS, according to the NIDDK, does not harm your gastrointestinal tract, but it can create unpleasant symptoms such as constipation and stomach pain.

While the actual origin of IBS is unknown, stress, according to Dr. Curtin, may be a contributor. Diverticulitis, which involves inflammation of the diverticula, or tiny bulges that grow in the wall of the large intestine, is another possible cause of constipation, according to Dr. Kelley. "Over time, this inflammation can lead to a bowel obstruction, which may cause constipation," she says.

If your constipation lasts more than a few days or does not respond to home remedies, Dr. Kelley suggests calling your doctor. Keep in mind that everyone's frequency and need to go is different; what's regular for one person may not be normal for you, she says. Your best bet is to recognize what is "normal" for you and to consult your doctor if anything changes.

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Understanding Palm Oil and Why It May Not Be Good for You

There is palm oil in virtually everything, but does it have any positive health effects?

Although palm oil is not a new product on the global market, not enough has been said about it for people to fully understand what it is or why it could not be good for you or the environment. Consider this a crash course on the somewhat contentious vegetable-based oil if you're debating whether you should get rid of all the palm oil in your pantry.

Palm oil: What Is It?

A form of vegetable oil or cooking oil called palm oil is produced from the oil palm tree's fruit. One of the most widely used vegetable oils worldwide, it is edible. Squeezing the fleshy fruit of the oil palm tree or crushing the fruit's kernel both produce palm oil. There are 200 possible alternate names for the oil in addition to palm oil.

Uses for Palm Oil

All kinds of things contain palm oil. It is used in more than half of all packaged items Americans consume, including pizza, doughnuts, ice cream, instant ramen, and chocolate. This is because it is so adaptable. Even Nutella contains palm oil; it is the second ingredient stated on the label. In cases where palm oil is sold as cooking oil, it will be clearly labeled. Do you recall those alternate names? They may make it challenging to tell which foods contain palm oil.

Non-Edible Items

Food contains palm oil, but so do commercial goods like toothpaste, deodorant, lipstick, soap, and laundry detergent. (It is actually adaptable.) It is practically hard to avoid palm oil because it is present in so many goods and goes by so many names.

Nutritive Worth

So, palm oil is healthy? It varies. Briefly put: Olive oil and canola oil are healthier than some culinary fats and oils, however, palm oil is not as healthful. In a healthy, balanced diet, some studies claim that palm oil does not raise the risk of heart disease, while others claim that it may be associated with increased heart disease-related death rates. According to a WHO report, more study is required.

Trans fat vs. Saturated fat

A slightly healthier substitute for trans fats, which are becoming less and less common, is palm oil. (WHO hopes to see a global ban on trans fats by 2023.) Although palm oil does not include trans fats, it is heavy in saturated fat, which increases the risk of heart disease by raising triglycerides and bad cholesterol. Even so, it is less saturated—or healthier—than butter and oils, and shortenings that are heavy in trans fat.

Risk of Contaminant

When palm oil is heated to an extremely high temperature, such as 200 degrees Celsius or 392 degrees Fahrenheit, it may introduce a contaminant that may be carcinogenic. However, this finding only applies to palm oil that has been processed for use in processed foods. Even yet, the study concludes that more investigation is required to determine the potential risk level.

Influence of Industry

Particularly as more details regarding this cooking oil become widely known, public perceptions of palm oil are constantly changing. According to a 2019 World Health Organization (WHO) study, the palm oil industry has influenced research on the health effects of its products, much like the alcohol and tobacco industries have influenced research on the health effects of their products to make them appear less harmful than they actually are.

It's possible that palm oil is unhealthy, or it could have other health impacts that people are unaware of, given that some of the studies on whether it's healthy are potentially biased. "The contentious nature of the evidence emphasizes the necessity for independent, thorough research of the health consequences of palm oil use," the authors of the WHO study write. The results of this study leave room for ambiguity on the health benefits of palm oil.

Impact on the Environment

While the health implications of palm oil are still up for debate, the oil's environmental effects are also a cause for concern. The majority of the world's palm oil is produced in Indonesia and Malaysia, and these countries are also home to many of the oil palm farms that contribute significantly to deforestation. The palm oil business is notorious for destroying endangered species' habitats and eradicating rainforests. Additionally, it has been linked to rising carbon emissions, the eviction of indigenous peoples, and labor violations.

However, palm oil utilizes less land, fewer pesticides, and fewer chemical fertilizers than other vegetable oil sources that could serve as substitutes. Even though it wouldn't result in the destruction of priceless rainforests, cultivating the same amount of corn, for instance, would have a considerably greater negative influence on the environment. If you have a lot of concern for the environment, you might want to switch to a more sustainable oil. 

             A Comparison of Healthy and Unhealthy Fats

As long as you consume healthy fats, eating fats is one of the secrets to good health and a long life.

Fat has a somewhat difficult past among Americans. It's a crucial macronutrient (one of three, along with protein and carbohydrates), yet the public has a lot of misconceptions about its nutritional worth.

Mid-century scientific research suggested a connection between heart disease and high-fat diets. Even those who weren't at high risk for heart disease started adopting lower-fat diets on the advice of their doctors. As a result, by the late 1980s, followers of the low-fat diet were surviving solely on fat-free yogurt, margarine, and carbohydrates.

Since then, additional investigation and analysis have revealed that there are many more nuances to the function that dietary fats serve in maintaining our general health. Even diets like the Ketogenic diet, which emphasizes consuming healthy fat in levels up to 70% of the daily recommended calorie intake, have become more popular in recent years.

Knowing how to maintain a healthy diet might be challenging given all the conflicting advice out there. Should we eat fat or should we avoid it? Which kinds of fats are considered "good" and "bad"? In order for you to spend less time searching the internet for research studies and more time eating balanced meals—which, sure, should contain healthy levels and types of fat—we consulted a nutritionist to get the low-down on healthy vs. unhealthy fats.

The Healthiest and Unhealthiest Types of Fat to Consume

1 Optimal Fats vs. Adverse Fats

It is true that not all fats are beneficial, to start. Saturated and trans fats are typically seen as unhealthy, but unsaturated fats are regarded as relatively beneficial. It's not all black and white, though.

For instance, although there is a little amount of saturated fat in avocados, they are primarily composed of monounsaturated fats. They are therefore a generally healthy food that should be consumed in moderation.

Saturated fats and trans fats

Which foods are high in "bad" fats?

The American Heart Association lists a number of fried meals, lard, cream, butter, cheese, and red meat like beef as foods that are high in saturated fats.

Unsaturated fats like trans fats are present in small amounts in meat and dairy products naturally. However, a commercial procedure called hydrogenation, which lengthens the shelf life of vegetable oils, produces the majority of trans fat.

Trans fats are present in a lot of manufactured and shelf-stable foods due to their low cost and lengthy expiration dates. Since trans fats are changed less frequently than their more healthful fatty equivalents, many eateries employ them in their deep fryers.

In other words, trans fats are included in many fast foods, including french fries, as well as processed goods like crackers and cookies.

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1.     Numerous studies have demonstrated that eating a lot of saturated and trans fats raises your "bad" cholesterol (LDL) and lowers your "good" cholesterol (HDL), which can increase your chance of developing heart disease.

2.     According to a Presidential Advisory board in a significant review released by the American Heart Association, "the scientific rationale for reducing saturated fat in the diet has been and remains based on well-established effects of saturated fat to raise low-density lipoprotein (LDL) cholesterol, a leading cause of atherosclerosis."

3.     Consuming trans fats have also been connected to a rise in inflammation in the body, which can lead to diabetes and arthritis among other chronic health disorders.

Unsaturated Fats

Conversely, healthy fats are typically monounsaturated and polyunsaturated fats that are obtained naturally from entire foods such as fruits, nuts, seeds, and seafood. For instance, when individuals talk about Omega-3 fatty acids, they are referring to polyunsaturated fat that is good for your heart and is present in fatty fish, algae, and flaxseeds.

"While harmful fats can contribute to chronic disease and deplete your energy, healthy fats help you stay healthy and enjoy an active, disease-free life. They've also been demonstrated to raise your risk of developing certain medical issues "says Pompeian consultant and sustainable food and nutrition specialist Kate Geagan (MS, RD). 

2 Advantages of Consuming Healthy Fats

Including the correct forms of fat in your diet has some significant health benefits.

Fats are much more complex than the calories or grams of fat listed on the Nutrition Facts panel or even the "kind" of fats we often consider (such as monounsaturated fats), according to Geagan. Because they offer a wide range of preventative and healing advantages in every bite, some fats play a crucial role in life and vigor.

The American Heart Association asserts that consuming unsaturated fats in your meals and snacks lessens the prevalence of cardiovascular disease and all-cause mortality while also supplying your body with vital nutrients that it cannot manufacture on its own.

For those who follow the Mediterranean Diet, olive oil is a must-have ingredient, and for good reason. Powerful polyphenols (including oleocanthal and oleuropein), found in high-quality olive oils like Pompeian Extra Virgin olive oil, greatly reduce inflammation and shield your cells from DNA damage.

According to Geagan, regular EVOO consumption can lower blood pressure and enhance blood vessel lining function.

"According to research, the high concentration of antioxidants in EVOO may offer further defense against heart disease and stroke. In a seminal study, the risk of cardiovascular disease decreased by 10% for every daily increase in EVOO consumption of 10 grams."

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3 How Much Good Fat Can You Eat?

Do we have unrestricted access to unsaturated fats if they are healthy for us?

The giant guac jar might need to be stored. The proverb "everything in moderation" holds true for good fats as well, as you would have guessed. According to Geagan, the USDA suggests that healthy adults aim for 20–35% of their calories to come from fat, while this percentage can go up to 40% for youngsters.

She advises folks to start with simple substitutions that don't raise their daily calorie intake. For instance, using avocado on a sandwich in place of mayo or additional cheese, or substituting olive oil for vegetable oil when cooking. Overindulging in healthy fats will not boost the benefits and may make it more difficult to maintain a healthy weight (which is another key component of overall health).

4 Sources of the Healthiest Fats

Luckily, a wide variety of tasty, filling foods contain healthful fats: Geagan specifically suggests the following as the best natural sources of good fats:

• Oil of olives

• Avocados

• Seeds

• Nut kinds of butter with nuts (just watch out for added sugar in store-bought brands)

• Omega-3-rich, oily seafood (like salmon, barramundi, tuna, sardines, mackerel, and trout)

Try serving olive oil-dressed Israeli couscous with seared fish for a well-balanced supper, or top your evening chicken with an almond crust. Choose healthy snacks like a no-bake nut and seed bars, half an avocado dusted with salt and chili flakes, or mixed nuts (just make sure they aren't roasted in vegetable oil!). Or try dipping crisp vegetables and nutritious crackers in a smooth, hummus-topped dip.

Take pleasure in the sources of fat you decide to incorporate into your diet. She exclaims, "Taste and taste are essential to enjoying your meals and your life." "The fact that the Mediterranean diet's delectable flavor is one of the primary factors in its ability to bring about such long-lasting improvement is one of its truly astonishing advantages. People are far more likely to maintain an eating pattern that they find to be filled with scrumptious foods." And healthy fats unquestionably play a role in it.

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You Should Never Ignore These 7 IBS Symptoms

Although IBS symptoms might vary, there are a few you should watch out for. Find out more about IBS symptoms and what to do if you believe you may have it.

IBS, which is only three letters long, can cause approximately more than a million who suffer from this widespread chronic gastrointestinal illness shame, agony, and loneliness.

Your large intestine doesn't operate normally when you have IBS, also known as irritable bowel syndrome, which causes a number of unpleasant symptoms. Although the problem doesn't progress to any serious medical conditions, IBS can significantly lower your quality of life. IBS symptoms frequently prevent you from participating in social activities and working. According to the American College of Gastroenterology, IBS is the second most prevalent reason for people to miss work behind the common cold (ACG).

Though the specific etiology of IBS has not been identified by medical professionals, there are certain possibilities supported by research. IBS is frequently thought to be caused by a variety of circumstances, according to Jasmine Zia, MD, an assistant professor in the gastrointestinal department at the University of Washington in Seattle. Some hypothesize that there is a communication breakdown between the brain and gut, leading to the gut's oversensitivity and the brain believing it is in more pain than it actually is; others hypothesize that the intestines' pain nerves are oversensitive. Other factors that are thought to be involved, according to Dr. Zia, include hormonal influences, bowel inflammation, prior infections, altered gut bacteria, and past infections. Given that different problems might interact, it is challenging to identify the true motivating factor.

It is not unexpected that there is no treatment for IBS without knowing the precise etiology. (Thank goodness, there are effective techniques to control IBS symptoms.) In addition, according to Dr. Zia, "there is no test to diagnose IBS, which is one of the most annoying portions for patients." Before making an IBS diagnosis based solely on your symptoms, doctors may first do tests, such as a colonoscopy, to rule out alternative diseases.

IBS Common Symptoms

You might get relief more quickly if you can identify when stomachaches could be signs of IBS symptoms.

It's a challenging undertaking because IBS manifests differently in each individual. Within each of the three subtypes of IBS (IBS with constipation, IBS with diarrhea, and IBS with mixed bowel habits), some symptoms may be more distressing than others. Your IBS can change type over time, which will only make issues more difficult.

Although some people experience IBS symptoms daily, they typically occur in waves or episodes that persist for a few days or weeks at a time. Many doctors won't diagnose you with IBS until your symptoms have persisted for at least three months, even if they come and go.

Principal signs:

Whatever type of IBS you have, you almost certainly experience chronic or recurrent pain, usually in the lower abdomen, below the belly button. According to Dr. Zia, the abdominal pain must be accompanied by either a change in bowel habits, such as diarrhea or constipation, or it must be triggered by or eased by a bowel movement.

The symptoms of diarrhea-predominant IBS, or IBS-D, include abdominal pain, loose feces, and a strong urge to urinate. It can be quite crippling for many IBS sufferers to feel like they must always be close to a bathroom, according to Dr. Zia.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, more than a quarter of your stools will be loose or watery, and fewer than a quarter will be firm on the days you experience IBS-D symptoms (NIDDK).

IBC-C is characterized by irregular bowel motions during a three-month period or straining during them. According to Dr. Zia, individuals with IBC-C frequently have bloating or the sensation that they can't entirely pass their feces in addition to constipation and stomach pain.

According to NIDDK, during IBS-C episodes, more than 25% of your stools are hard and fewer than 25% of your stools are loose.

IBS-M, also known as mixed bowel syndrome, is characterized by both IBS-D and IBS-C symptoms, including pain and both constipation and diarrhea. According to NIDDK, more than a quarter of stools on days with atypical bowel movements are hard, and more than a quarter are loose.

Bloating, gas, and cramping

Even when the volume of intestinal gas is within a normal range, people with IBS may have increased sensitivity to it, which can result in cramping and bloating in the abdomen. Additionally, gas can physically "pump out" your stomach; this symptom is more common in women.

IBS in Women's Particular Symptoms

According to ACG, there are almost two times as many women as males who are diagnosed with IBS. Although there is no clear explanation for the gender variances, there is a good hypothesis.

According to Margaret Heitkemper, RN, Ph.D., professor at the University of Washington School of Nursing, women are, on paper, more likely than men to seek medical attention, which increases the likelihood that they may be diagnosed with IBS.

Women may find it harder to ignore IBS symptoms due to a number of variables. According to Dr. Heitkemper, women tend to have more pain-related disorders, such as fibromyalgia, which can overlap with IBS symptoms and amplify discomfort. Women also tend to have smaller intestines, which may make it easier for women to sense IBS symptoms like gas.

It is also being investigated whether female sex hormones affect the bacteria in the stomach and cause IBS symptoms in females.

This double whammy affects women with IBS in the days just before or at the start of their periods, when hormone levels are low. As if getting your period wasn't already a pain, research has found that your monthly visitor can increase the intensity and frequency of IBS symptoms, including cramping, bloating, diarrhea, and constipation.

According to the International Foundation for Functional Gastrointestinal Disorders, additional unfavorable symptoms experienced by women with IBS during menstruation include:

• Hypersomnia (Many IBS sufferers already report poor or inadequate sleep, which has been found to increase bowel problems, notes Dr. Heitkemper.)

• Increased sensitivity to certain meals and fatigue

While Pregnant

Changes in hormones often result in heartburn, reflux, and constipation in pregnant women, but there isn't enough research available at this time to say how adding IBS to the mix may affect the pregnancy, according to Dr. Heitkemper. There have been a few anecdotal stories of women with IBS experiencing less pain sensitivity when pregnant.

What to Do If You Suspect IBS

Instead of attempting to will away the discomfort or humiliation (sorry, it won't work), take into account the numerous options supported by science that have been successful in treating IBS symptoms. Relief can be obtained through dietary modifications, healthy lifestyle choices, prescription drugs, and natural remedies. Remember: The proper treatments rely in part on the type of IBS you have.

Probiotics—the so-called beneficial bacteria—have been demonstrated in studies to have a positive impact on IBS symptoms by balancing out the bad bacteria in the intestinal tract. However, there is a lack of information on the precise strains that are beneficial or even the proper dosage that can be efficient, according to Dr. Zia. (Excessive beneficial bacteria might result in excessive gas.) Dr. Zia points out that studies have shown that the specific probiotic formulations in Activia yogurt, as well as the supplements VSL #3 and Align, may alleviate IBS symptoms.

Since fiber in your diet helps keep you regular but can also cause bloating, opinions about the usefulness of fiber pills and powders are varied. According to Dr. Zia, some IBS sufferers benefit from fiber while others experience worsening symptoms.

Another possibility would be herbal medicines. Peppermint oil capsules have been shown in a Journal of Clinical Gastroenterology trial to reduce IBS symptoms, particularly pain in the abdomen.

As part of your toolkit, your doctor might advise drugs like laxatives, antidiarrheals, or low-dose antidepressants that reduce nerve sensitivity in the gut. 

In terms of nutrition, the low FODMAP diet has generated a lot of attention, but not just a marketing spin. According to Dr. Zia, this diet has a ton of evidence supporting it for IBS. It restricts foods high in FODMAPS, or poorly digestible carbohydrates, which are fermented by bacteria in our stomach and release gas, which can exacerbate painful symptoms like abdominal discomfort and bloat in people with IBS. FODMAPS also have the ability to exacerbate diarrhea or constipation by bringing water into the intestines. According to Dr. Zia, determining which foods are FODMAPS frequently necessitates reference lists. Finding a dietician with knowledge of FODMAPs can assist you in identifying and removing your unique FODMAP triggers while also ensuring a healthy, balanced diet.

Reducing gluten intake, which also promotes fermentation, may help symptoms.

Which Foods to Avoid As Triggers

IBS self-management involves figuring out the foods that make your symptoms worse, according to Dr. Heitkemper. Generally speaking, the following foods may be reduced or avoided for your benefit:

• Foods that are known to cause gas, such as beans, bran, apples, green peppers, onions, and Brussels sprouts

Spicy foods (which may exacerbate discomfort or cramps) and carbonated beverages

• Gum and hard candies (they make you swallow air, and sugar-free varieties could contain sorbitol, which causes gas)

• Foods high in fat (Fatty foods cause your intestinal system to empty slower, which leaves the potential for more symptoms.)

• Fast food restaurants (According to Dr. Heitkemper, you should be relaxed while eating so that blood may readily flow to the gut, rather than feeling agitated eating in the automobile.)

Personal Changes

Is there anything that exercising can't aid in? According to research, doing intense aerobics helps keep your bowels moving regularly.

Yoga, hypnotherapy, and cognitive behavioral therapy have all been proven to be successful techniques to manage anxiety, which can worsen symptoms and increase pain.

doctors to contact

Only one out of every four IBS sufferers visit a doctor to treat their symptoms. Make an appointment with your main physician if you experience chronic diarrhea, constipation, or both, in order to receive a diagnosis and advice on how to manage your symptoms. If you have a severe case of IBS, your doctor might recommend that you see a gastroenterologist, according to Dr. Zia. Although discussing these "private" matters with others can be difficult, doing so can help you live a richer, happier life.