IBS, or irritable bowel syndrome, can be a frustrating disease to deal with as it often follows no rhyme or reason. Symptoms like diarrhea, constipation and gas can strike at any time. There is no cure for IBS as of February 2011; however, you may be able to alleviate painful symptoms through both diet and exercise. Exercise actually plays a large role in lessening IBS reactions, and has both short- and long-tern effects.
Yoga
Both stretching and yoga can help with IBS, according to Nicholas J. Talley in his book, "Conquering Irritable Bowel Syndrome," since it helps to calm the mind. Talley claims that people who do yoga, stretching or meditation have a better life despite their symptoms. One yoga movement that may be especially helpful for IBS is pavanamuktasana, or "wind relieving pose." Lie on your back with your legs out in front of you. Starting with your right leg, bring your knee up toward your chest, and then raise your head to meet it. Return to your original position and repeat with the other leg.
Rebounding
Simply walking on a rebounder, otherwise known as a small trampoline, is enough to gently massage your lymph system and increase circulation, according to Carolyn Dean in the book, "IBS for Dummies." While walking is good for alleviating gas and bloating associated with IBS-related diarrhea, more vigorous jumping or skipping can help with constipation, and dancing can help with stimulating endorphins to help with long-term pain.
Stomach Flapping
Stomach flapping is an intestinal exercise that can help with IBS symptoms, according to Richard N. Ash in his book, "What Your Doctor May Not Tell You About IBS." To stomach flap, stand up with your hands on your knees. Lean over slightly, exhaling fully. With your breath held out, pull your stomach as far in as it will go, then quickly release it all the way out. Repeat this flapping 10 times in order to help relieve symptoms quickly.
Walking
Even something as simple as walking can really help with IBS if it's done consistently. In his book, "A Victim No More: Overcoming Irritable Bowel Syndrome," Dr. Jonathan Berkowitz suggests starting to walk 30 minutes a day if you have been a "dedicated couch potato." After two weeks of walking, up your time to an hour a day, adding hills for an extra workout. Berkowitz believes that aerobic exercising like walking is vital to people with IBS because it helps to train your lungs and heart, which positively affect your whole body, including your stomach.
References
- "Conquering Irritable Bowel Syndrome"; Nicholas J. Talley; 2006
- "IBS for Dummies"; Carolyn Dean; 2005
- "What Your Doctor May Not Tell You About IBS"; Richard N. Ash; 2004;
- "A Victim No More: Overcoming Irritable Bowel Syndrome"; Jonathan Berkowitz, MD; 2008
