Study Says Healthy Habit Lower Irritable Bowel Syndrome Risk

Adopting a healthy lifestyle, marked by factors such as abstaining from smoking, maintaining a high level of physical activity, and ensuring 7 to 9 hours of nightly sleep, is significantly associated with a reduced risk of developing irritable bowel syndrome (IBS), as per a recent study published in the journal Gut. 

It elaborates on the kind of healthy lifestyle changes that can make a positive difference. Examining data from 64,268 individuals in the UK Biobank, averaging 55 years of age and completing at least two 24-hour dietary recalls, researchers focused on five key healthy behaviors:

• Not smoking
• Engaging in high-intensity physical activity
• Getting 7 to 9 hours of sleep each night
• Consuming a high-quality, balanced diet
• Practicing moderate alcohol consumption

Several factors, including not smoking, engaging in plenty of intense exercise, and getting at least seven hours of sleep a night, appeared to have the most significant impact on health.

We categorized the participants based on the number of these healthy behaviors they adhered to:

• Approximately 12% (7,604 participants) reported engaging in none of the five healthy behaviors.
• 32% (20,662 participants) reported engaging in one behavior.
• 34% (21,904 participants) reported two healthy behaviors.
• Nearly 22% (14,101 participants) reported engaging in three to five behaviors.

The findings revealed a clear trend that the more of these healthy behaviors individuals adopted, the lower their risk of developing irritable bowel syndrome IBS. Indeed, actively practicing three to five of these optimal habits led to a noteworthy 42% decrease in the incidence of IBS.

What Do The Researchers Say?

The researchers from the University of Hong Kong cautioned that they could not prove cause and effect due to the observational nature of the study.

Dr. James Lee, a gastroenterologist at Providence St. Joseph Hospital in California, who was not part of the study, provided insights.

This study evaluated five independent risk factors for the development of IBS, for which we still do not have an accurate etiology or effective treatment options. 

The statistical analysis was comprehensive, and the study was well-designed. In order to avoid the development of (IBS) symptoms in the [United Kingdom]. This study appears to be the first to include all five risk factors, which include smoking, drinking alcohol, getting poor sleep, exercising, and maintaining a healthy diet.

“Among the 64,268 participants in the study, 961 individuals (1.5 percent) developed IBS, which is one of the study’s key findings,” Lee said. These individuals tended to be older and did not exhibit IBS symptoms at baseline. 

There may be selection bias when we take into account that up to 10% of the general population has IBS. It’s possible that these individuals have different irritable bowel syndrome IBS mechanisms than the overall population. This might indicate that there should be restrictions on who can use these guidelines.

“The purpose of this study was to help prevent the development of IBS by recommending the listed lifestyle changes, rather than to identify the cause or treatment of IBS.”

Understanding IBS And The Role Of Lifestyle Choices

IBS is a gastrointestinal disorder characterized by a combination of symptoms, including recurrent abdominal pain and alterations in bowel habits, such as diarrhea, constipation, or both. Try to include yoga for constipation in your daily routine.

According to NCBI, abdominal pain is experienced by patients diagnosed with IBS on average 1 day per week over a 3-month period, not 3 days per month.  

Despite the discomfort, there are typically no visible signs of damage in the digestive tract. (IBS) exhibits a range of symptoms that differ from person to person. The most common symptoms include:

• Abdominal pain or discomfort
• Altered bowel habits (diarrhea, constipation, or both)
• Bloating and gas
• Changes in stool consistency

The exact cause of the IBS diet is unknown, but factors such as abnormal muscle contractions in the intestine, inflammation, and changes in gut microbiota may contribute. Psychological factors, genetics, and an exaggerated response to certain stimuli can also play a role.

While irritable bowel syndrome IBS itself doesn’t cause serious complications like inflammation or colorectal cancer. So, it can lead to challenges in daily life, affecting social activities and work performance. 

It may also coexist with other conditions such as fibromyalgia, chronic fatigue syndrome, and mental health disorders.

The study found that the role of healthy lifestyle choices in managing IBS and strongly linked to a lower chance of developing the condition.

Five healthy behaviors lower The Risk of IBS – not smoking, good sleep, enough exercise, a healthy  IBS diet chart, and lowering alcohol consumption – were all studied.

Three of these – not smoking, vigorous exercise, and getting at least seven hours of sleep a night – appeared to have the biggest effect individually.

When looking at the healthy behaviors combined, people who had three or more of the five were the least likely to develop IBS.

Role Of Exercise And Sleep In Lowering IBS Risk

The role of exercise and sleep in lowering the risk of IBS is significant, as both factors can influence gastrointestinal function and overall well-being. 

While they may not guarantee complete prevention, incorporating regular exercise and ensuring adequate sleep. And can contribute to a healthier lifestyle, potentially reducing the risk of developing or exacerbating IBS symptoms.

Role Of ExerciseIn Lowering IBS Risk

Regular exercise can contribute to reducing the risk of Irritable Bowel Syndrome IBS by:

• Improved Digestive Function: Regular physical activity promotes more efficient digestion. Also bowel movements, potentially reducing the risk of constipation or diarrhea associated with IBS.

• Stress Reduction: Exercise is a natural stress reliever, and stress is known to be a common trigger for IBS symptoms. Engaging in physical activity helps lower stress levels, which can positively impact gut health. If you want to know how to reduce stress you can read this informative blog.

• Enhanced Mental Well-being: Exercise is linked to improved mental health, and conditions such as anxiety and depression can contribute to IBS symptoms. Maintaining good mental well-being may help in preventing or managing IBS.

• Weight Management: Maintaining a healthy weight through regular exercise can be important, as obesity has been associated with an increased risk of IBS.

Role Of Sleep In Lowering IBS Risk

Adequate sleep plays a crucial role in lowering the risk of IBS by:

• Stabilized Gut Function: Quality sleep contributes to the proper functioning of the digestive system. Disruptions in sleep patterns can negatively affect gut motility and lead to gastrointestinal issues.

• Reduced Stress: Adequate sleep is crucial for stress reduction. Lack of sleep can elevate stress hormones, potentially triggering or worsening IBS symptoms.

• Enhanced Immune Function: Quality sleep supports overall immune function. A well-functioning immune system is important for maintaining gut health. Moreover, preventing inflammation that may contribute to irritable bowel syndrome self-care.

Consistent exercise, quality sleep, and a healthy lifestyle contribute to lowering the risk of IBS. Responses may vary individually, and it is advisable to seek professional advice, particularly for individuals with existing health conditions.

Conclusion

Our examination of the link between healthy habits and IBS reveals a strong association between not smoking, regular exercise, and sufficient sleep and a reduced risk of IBS. 

Individual behaviors, such as never smoking, engaging in vigorous exercise, and ensuring quality sleep, show significant risk reductions. An irritable bowel syndrome diet, adequate exercise, quitting smoking, getting enough sleep, and consuming less alcohol are all linked to a significant reduction in the incidence of IBS.

Exercise and sleep play pivotal roles, aiding digestion, reducing stress, and supporting overall well-being. While encouraging these changes, it’s vital to recognize individual variations. Additionally, consult with healthcare professionals, especially for those with existing health conditions.

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Disclaimer

This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.