Research Advocates Sleep, Exercise, and Cigarette Avoidance for Lowering IBS Risk

Researchers looked at five important healthy behaviors: never smoking, obtaining seven or more hours of good sleep every night, engaging in vigorous physical activity at least once a week, eating a high-quality, balanced diet every day, and consuming moderate amounts of alcohol. They examined 64,268 individuals, with women making up slightly more than half (55%) of the sample, who had completed at least two 24-hour dietary recall questionnaires. The average age of the participants was 55. The examination period spanned 12.6 years, during which 961 (1.5%) cases of IBS were documented.

The findings revealed that at the beginning of the study, 7,604 (12%) of participants reported not practicing any of the five healthy lifestyle behaviors, 20,662 (32%) reported practicing one, 21,901 (34%) reported practicing two, and 14,101 (22%) reported practicing three to five. The study’s findings suggest that a person’s risk of IBS may decrease proportionately as they adopt more of these healthy lifestyle practices. Reductions in IBS risk of 21%, 36%, and 42% are linked to adhering to one, two, or three to five of these practices, respectively. Moreover, a lower risk of IBS was found to be associated with three healthy behaviors: never smoking (14% lower risk); high physical activity (17% lower risk); and getting a good night’s sleep (27% lower risk).

Causes of IBS:

The exact causes of irritable bowel syndrome (IBS) remain unclear, but various factors contribute to its development, as outlined by Dr. Anthony Lembo from the Cleveland Clinic. Individuals with IBS may experience increased sensitivity to intestinal discomfort, and imbalances in gut microbiota—variations in bacteria types and amounts—can also play a role. Additionally, immune dysregulation, characterized by low-grade inflammation or immune system dysfunction, may contribute. Food intolerances or sensitivities can trigger symptoms, while psychological factors such as stress, anxiety, or depression can exacerbate or initiate symptoms. Abnormal gastrointestinal motility, involving irregular contractions in intestinal muscles, can lead to symptoms like diarrhea or constipation.

Lifestyle Factors’ Impact: Understanding How They Influence IBS Development

It is significant to highlight that a variety of biological, psychological, and environmental factors contribute to the multifactorial nature of IBS.

“Lifestyle modifications, such as not smoking, engaging in regular physical activity, and maintaining healthy sleep habits, are key components in the management of IBS,” said Lembo. “The study highlighted suggests that healthy lifestyle choices could potentially reduce the risk of developing IBS. We use these same lifestyle modifications to manage symptoms in those with IBS.”

“These things each play a major role in influencing various factors that can increase or decrease IBS symptoms,” Sreenivasan stated. “Smoking leads to generalized inflammation and also leads to a lot of swallowed air, both of which can separately exacerbate or cause various IBS symptoms.”

Common Approaches to Treating IBS Explored

1. Dietary modifications: Avoiding trigger foods that exacerbate symptoms, such as certain types of carbohydrates (FODMAPs), caffeine, alcohol, and spicy foods. Increasing fiber intake or trying a low FODMAP diet under the guidance of a healthcare professional may also help alleviate symptoms.
2. Medications: Over-the-counter or prescription medications may be used to manage specific symptoms of IBS, such as antispasmodics for abdominal pain, laxatives for constipation, or anti-diarrheal medications for diarrhea. Probiotics may also be recommended to help restore gut microbiota balance.
3. Psychological interventions: Cognitive-behavioral therapy, hypnotherapy, or mindfulness-based stress reduction.

According to a recent study, leading a healthy lifestyle that includes quitting smoking, engaging in regular exercise, and getting enough sleep can reduce the risk of developing irritable bowel syndrome (IBS). These behaviors may be advantageous for gut health because they can lower inflammation, control bowel movements, boost immunity, and improve sleep. Steer clear of alcohol, caffeine, and spicy meals to control your IBS symptoms. Don’t smoke, get regular exercise, and maintain proper sleeping habits.