Manage Your IBS With Exercise

By Savannah White 

Living with IBS is a daily struggle. Even if you take your supplements, watch your eating habits carefully and try your best to avoid all possible triggers, it is often the case unpleasant IBS symptoms surface without your control.

Stress is a major factor in the severity and onset of IBS symptoms. Thus, just because you maintain a good sleep schedule, eat clean and avoid circumstances that may start a reaction, you may still suffer symptoms. Thus, to manage your stress levels is a key component in keeping your symptoms in check.

Research is now showing there may be a secret weapon for IBS symptom relief - exercise. Many believe adding regular exercise is the helpful in bolstering your IBS treatment as it helps to manage your stress levels. 

Impact of Stress

Stress is the body’s reaction to harmful situations. This can be real or simply perceived. When someone feels threatened, a chain of chemical reactions are released - known as the “fight or flight” response. Your heart rate increases, breathing quickens, your muscles tighten, and your blood pressure rises. Some people are more sensitive to stress than others. 

In individuals with IBS, or other digestive disorders, stress can make the person more sensitive to emotional issues and makes the person more aware of spasms in the colon. About 60% of patients with IBS meet the criteria for one or more psychiatric disorders, says Dr. Blanchard, PhD, professor of psychology at the State Univeristy of New York Albany. 

Thus, the connection between digestion and stress is evident. For those that suffer from IBS or related digestive issues, managing their stress should be a crucial component of managing their symptoms. Lowering stress will, in most cases, decrease the severity and onset of IBS. 

Impact of Exercise

Exercise reduces stress by stimulating the release of endorphins (opiate receptors in the brain responsible for making you feel happy). These endorphins also help you feel calm and at ease, decreasing your stress levels. 

Cultivating a habit of regular exercise on a weekly basis can be a powerful contributor for managing your stress levels, and thus, IBS symptoms. Regular physical activity also works to increase cardiovascular fitness and strength which can lead to improvements in your overall longevity.

When fitness increases, those with IBS may feel more capable of handling their IBS. A study illustrates this point - in 2011, a group of patients with IBS were divided in half. The group of IBS patients who increased exercise levels saw a decrease in symptoms, while the control group experienced significant worsening of symptoms. 

Me (Savannah) at the gym!

What type of exercise is best?

It is important to note that the duration, intensity and type of workout is dependent on your overall state of health and wellness. Keep this in mind! If you are in the middle of an intense IBS flare up, it may be best to avoid vigorous and intense exercise such as running or Crossfit. These could make your symptoms worse. 

However, the type of exercise you should undergo, really depends on what type of IBS you have. 

For example, IBS-C individuals may benefit from more intense endurance heavy workouts as it can lead to relief of constipation. IBS-D, on the other hand, may trigger their symptoms with distance running or other endurance sports. 

Any type of gentle or low-impact activities such as walking, yoga, light cycling, or even swimming all assist in reducing stress while simultaneously improving your fitness. Even talking a walk outside in the daylight has been shown to reduce anxiety and improve the mood.

Yoga is another alternative exercise that has beneficial attributes for those with IBS. In one study, IBS individuals saw a reduction of the severity of their symptoms with weekly yoga sessions. In another study, practicing yoga twice a week was nearly as effective as strictly following the Low FODMAP Diet for reducing IBS symptoms!

In the end…

Regularly developing a consistent workout routine, on the whole, is a great tool for managing your IBS symptoms and improving your quality of life. 

In my personal experience, I have found that developing a routine and a regular workout schedule significantly reduces my symptoms. I practice yoga almost on a daily basis (a blog post about my experience is coming soon!), and have seen a steep decline in the severity of my IBS triggers! 

Give exercise a try and find what works for you! One size does not fit all when it comes to workouts. Don’t be afraid to put yourself out there and see what helps you manage your symptoms.