Irritable Bowel Syndrome (IBS): Causes, Symptoms, and Lifestyle Tips for Relief

 

A Modern-Day Chronic Problem: Irritable Bowel Syndrome (IBS)

Sometimes, abdominal discomfort and pain occur without any clear cause. For many modern people living under stress and irregular routines, this is a common experience. Even without any noticeable disease in the colon, when bowel function does not work smoothly, daily life can be burdened with diarrhea, constipation, and abdominal pain. The discomfort is beyond imagination.

Although irritable bowel syndrome (IBS) is not a disease that directly threatens life, it affects almost every part of daily living and significantly lowers quality of life.

So, what causes it, and are there ways to prevent it?

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Why Does Irritable Bowel Syndrome Occur?

IBS is a functional bowel disorder where there are no structural problems in the colon, yet chronic abdominal pain, discomfort, and bowel habit disturbances appear due to overly sensitive contraction and relaxation of the colon muscles.

The exact cause has not been fully identified, but in most cases, it is believed that chronic fatigue, excessive stress, and heavy workloads build up and eventually manifest as physical symptoms.

Other possible causes include changes in gut microbiota, genetic predisposition, and immune system irregularities.

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The Main Symptoms of Irritable Bowel Syndrome

Symptoms vary from person to person, but the most common are gastrointestinal problems such as bowel habit changes, abdominal pain, bloating, and mucus in the stool. In fact, about 28% of patients visiting hospitals with digestive complaints are diagnosed with IBS.

Other symptoms may also appear, including headaches, irregular menstruation, urinary difficulties, heart palpitations, anxiety, restlessness, and even depression. These symptoms may interfere with daily life, but the condition itself is usually not dangerous.

The good news is that symptoms can often improve with proper diet, stress management, and regular exercise.

However, if abdominal pain persists despite lifestyle adjustments, or if you notice blood in the stool, sudden weight loss, or major changes in bowel habits, it may be a sign of another underlying condition. In such cases, consulting a medical specialist is strongly recommended.

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Lifestyle Habits That Help Improve Symptoms

Since excessive stress and psychological anxiety are major factors that worsen IBS, managing stress is essential. Adjusting daily patterns to reduce stress triggers—or finding your own ways to relieve stress if change is not possible—can be very helpful.

Exercise is particularly effective, as it not only reduces stress but also improves bowel movement. Rather than starting with heavy workouts, it is better to maintain a consistent routine with light activities such as jogging or walking every day.

Keeping regular mealtimes and avoiding foods that irritate the colon are also important. Foods that ferment easily in the gut, such as oligosaccharides, disaccharides, and monosaccharides, can cause diarrhea or bloating. Overeating, binge drinking, and smoking should be avoided.

On the other hand, foods that may help ease IBS symptoms include fresh vegetables, fruits, and legumes.

GERD (Acid Reflux): Causes, Symptoms, and the Best Treatment & Prevention Tips

Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about Acid Reflux Disease. Let’s dive in! 

Understanding GERD: Causes, Symptoms, and Treatment Options

Gastroesophageal Reflux Disease (GERD) is becoming increasingly common. According to the Centers for Disease Control and Prevention (CDC), millions of people in the United States experience GERD symptoms every year. It’s estimated that around 20% of Americans have GERD, with the condition continuing to rise due to lifestyle and dietary habits.

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What Is GERD?

GERD occurs when the muscle between the stomach and esophagus (called the lower esophageal sphincter) becomes weak or relaxes inappropriately, allowing stomach acid to flow back into the esophagus.

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Symptoms and Causes of Acid Reflux in GERD

The most common symptoms of GERD are heartburn and acid regurgitation, often occurring 30 minutes to 2 hours after eating. These symptoms tend to worsen when lying down, bending over, or overeating. Other symptoms include chest pain, chronic cough, difficulty swallowing, hoarseness, or a lump-like feeling in the throat.

One of the main reasons for the rise in GERD cases is the increasing rate of obesity. Abdominal pressure increases with obesity, which makes acid reflux more likely.
Dietary habits also play a significant role. High-fat foods, alcohol, smoking, coffee, red wine, citrus juice, chocolate, and peppermint can weaken the lower esophageal sphincter, leading to GERD.

Late-night meals or overeating worsen symptoms since lying down after eating promotes acid reflux. With the growing culture of late-night delivery food, many people engage in these habits, increasing GERD prevalence.

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Diagnosis and Treatment Using Acid-Suppressing Medications

GERD is diagnosed when symptoms improve with the use of acid-suppressing medications, especially proton pump inhibitors (PPIs). These medications are often used for both treatment and diagnostic purposes.
This is because even when performing an endoscopy, over half of GERD patients show no visible esophageal damage.

For patients with severe or chronic symptoms, additional testing may be needed, such as:

• Esophagography

• Esophageal manometry – measures esophageal muscle contractions using a catheter

• EndoFLIP – assesses lower esophageal pressure

• 24-hour pH monitoring – a thin tube through the nose measures acidity changes in the esophagus and stomach

Treatment mainly involves taking PPIs to reduce stomach acid production. These drugs are highly effective but require proper management, as symptoms often recur when medication is reduced or stopped. That’s why lifestyle changes should accompany medical treatment.

Although PPIs are generally safe, long-term use may carry risks such as osteoporosis, fractures, gastrointestinal infections, dementia, or coronary artery disease. Therefore, they should be used at the lowest effective dose when taken long-term.

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Managing GERD Through Diet and Lifestyle Habits

To improve GERD symptoms, it’s important to avoid foods that trigger heartburn and reflux and to correct eating habits that increase acid exposure in the esophagus.
Avoid high-fat foods, chocolate, peppermint, alcohol, citrus fruits, tomatoes, and smoking, as these can lower the pressure of the lower esophageal sphincter. Alcohol, black pepper, and coffee can also aggravate symptoms and should be limited.

Instead, choose foods like lean meats, white fish, shellfish, low-fat dairy, rice, plain bread, noodles, potatoes, and sweet potatoes. These low-fat protein and carbohydrate options are gentle on the digestive system.

Late-night eating and lying down immediately after meals can disrupt esophageal function and delay stomach emptying. The American College of Gastroenterology recommends avoiding sleep within 3 hours after eating.

For those with abdominal obesity, weight loss through proper exercise can help both prevent and relieve GERD.
Other helpful lifestyle adjustments include:

• Using a high pillow when sleeping

• Lying on your left side

• Avoiding exercises that increase abdominal pressure

• Reducing stress through calming routines
  
  

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.