Aunt Bethany didn’t break wind, but you might if your irritable bowel syndrome isn’t under control in time for the holidays. Here’s hoping your family isn’t as stressful as the Griswold household.
All jokes aside, irritable bowel syndrome — or IBS — affects approximately 10 to 15 percent of Americans, yet only 5 to 7 percent are actually diagnosed with the disease, according to the American College of Gastroenterology. The condition causes recurring gut pain or discomfort with constipation or diarrhea. And because the holidays are packed with a plethora of unhealthy foods, you might have some added anxiety about whether you’ll have to visit the bathroom more than the kitchen.
In early December, the American Gastroenterology Association surveyed 3,200 people with IBS, along with 300 health care providers, and found that 52 percent described their symptoms as extremely or very bothersome. These folks said their IBS was so severe that 55 percent would give up caffeine, 47 percent would give up their cellphone or Internet and 40 percent would give up sex for one month as a trade-off for symptoms.
What’s more, 7 in 10 of those surveyed reported experiencing common IBS symptoms such as abdominal pain, constipation, diarrhea, gassiness, bloating, urgency or cramping at least two to three days each week, while 22 percent (or nearly 1 in 4) found it impossible to predict if they’d experience symptoms on any given day. As one might expect, such symptoms interfere with productivity and performance — so much so that survey participants reported missing two days of school or work each month, on average, as a direct result of IBS.
To avoid such negative side effects, consider these survival tips for the holiday season and beyond:
Know your body. You know whether or not you’ve got to run to the bathroom every hour. If you already feel bloated, constipated and miserable the day of the holiday party, don’t overdo it, says Dr. Lawrence R. Schiller, an internal medicine and gastroenterology specialist at Digestive Health Associates of Texas in Dallas and Baylor University Medical Center at Dallas. “You need to be very aware of your body. One of the things we try to do as gastroenterologists is help people identify triggers for symptoms, whether it be food or stress or other things going on in their life.” If you know the meatballs are going to send you running to the toilet — because they always do — consider eating a smaller portion or trying another of mom’s famous dishes instead.
Unwind. The AGA survey found that 75 percent of people with IBS reported feeling frustrated and/or depressed as a direct result of their symptoms. Slow down and take a breath. To survive the holidays with IBS, “stay away from your family,” Schiller jokes. But in all seriousness, he adds, IBS symptoms really can be exacerbated by stress. When you’re freaking out, the gut-disrupting hormone cortisol is working in overdrive. When that happens, your body doesn’t digest food correctly. That’s why it’s important — no matter how difficult — to reduce your stress levels during the holidays. “We’re often faced with situations where we have to travel, or people don’t get along with their relatives as much as they think they do,” Schiller says. The key to chilling out is sticking to a routine. The more regularity you have in your diet, the better your symptom control will be. The same goes for how you react to stressful situations, like going home for the holidays, Schiller says.
Know what’s on the menu. Cookies and pies are a staple during the holidays, but many contain artificial sugars, says Dr. Ali Rezaie, assistant director of the GI Motility Program at Cedars-Sinai in Los Angeles. “Those are really bad for IBS patients,” he says, because they can cause gas and bloating or severe cramps and diarrhea. “If you don’t know what’s in something and you have a food sensitivity, it’s worth asking [whoever cooked the meal],” Rezai says. If you have a lactose intolerance, stock up on over-the-counter Lactaid tablets and take them as directed just before eating foods that will irritate your sensitivity. Foods that can worsen diarrhea symptoms include those with too much fiber, especially the insoluble fiber that’s in fruits and vegetables. Other triggers include dairy, wheat, garlic, onions, legumes, avocados, apricots, cherries, nectarines and peaches. That’s because many of these foods are high in fiber or fat and contain fructose, which can cause painful bloating.
Stay hydrated. It’s important to make sure you’re not dehydrated to prevent constipation, but there’s no evidence that it will necessarily help your symptoms if they’ve already begun, Schiller says. More water means less IBS pain because fiber absorbs fluid. If you’re traveling via plane, take advantage of the free water served in-flight to keep hydrated. Caffeine and carbonated beverages can stimulate the bowels and cause more gas and heartburn. Instead, reach for herbal teas, which can help soothe inflammation in the intestines and keep you hydrated at the same time.
Get relief. It takes the body approximately four to five hours to push food from the stomach to the small intestine. Overeating can interfere with this digestion process, so the best bet is to pace yourself or at least try to hold off on devouring foods that could trigger symptoms. But if you find yourself constipated because you had one too many servings of mom’s pasta, turn to your trusty over-the-counter symptom relief medications, Rezai says. Try MiraLAX for immediate help with constipation and Imodium or Pepto-Bismol products at the first sign of diarrhea. “Clearly, during the holidays, with diet changes comes a change in IBS symptoms,” Rezai says. “Be careful and follow your normal diet as best you can.”
Prepare for travel. Emotional distress over holiday travel plans can cause diarrhea, constipation or abdominal pain. The AGA recommends people with IBS speak up early and openly about their bothersome bloating or abdominal pain with a health care provider. Chat with your doctor before heading out the door for your holiday travel. If you know you’ll need over-the-counter or prescription medication, make sure you pack a bag of the necessities to take along. If you’re heading to another country, consider learning key phrases in that language so you’re able, for example, to ask a native where the nearest restroom is. And ask your travel companion if you can sit in the aisle seat of the plane, bus or train so you can get to the toilet in a hurry if need be. It’s also helpful to let him or her know if you’ll need to make a much-needed, longer-than-usual restroom stop once you’ve arrived at your destination.
Talk to someone. Family and friends will be more understanding than you think. It might be helpful to tell the person you’re arriving to a gathering with, or whoever you’re closest to at the holiday party, that there’s a chance you’ll have to disappear for a few minutes longer than usual when you excuse yourself to the restroom. There’s no need to go into detail about the type of symptoms you’re having, so keep it simple. If you’re embarrassed, consider asking your close friend or family member to change the topic of conversation or keep the mood light to avoid the details from spilling out upon your return.
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Surviving the Holidays With IBS originally appeared on usnews.com
