Three lifestyle hacks can help you beat irritable bowel syndrome (IBS), a study has suggested.
Not smoking, a high level of vigorous physical activity and at least seven hours of sleep a night were found to help keep the condition at bay, discovered researchers from China.
IBS, or irritable bowel syndrome, is a common disorder that causes cramping, abdominal pain, bloating, diarrhea and constipation. It affects between 25 and 45 million people in the US.
The study, published in the journal Gut, looked at the effect of five well-known healthy behaviors on the risk of suffering the condition.
Habits included never smoking, getting at least seven hours of sleep every night, a high level of vigorous physical activity every week, a high quality balanced diet every day and moderate alcohol intake.
Not smoking, a high level of vigorous physical activity and getting enough sleep were found to help keep the condition at bay, discovered researchers from China
Participants included 64,286 people with an average age of 55, who were monitored for an average of 12.5 years.
They had completed at least two 24-dietary questionnaires.
During the study period, some 961 volunteers developed IBS – around 1.5 percent of participants.
In order for participants to be considered as having a high level of vigorous physical activity, they had to do either moderate physical activity for 150 minutes or more a week (like jogging or cycling), or vigorous physical activity for 75 minutes or more a week.
After accounting for other factors, researchers determined that the higher the number of healthy behaviors, the lower was the risk of IBS.
One behavior was associated with a 21 percent lower risk, while two were associated with a 36 percent lower risk; and three to five were associated with a 42 percent lower risk.
Three of the behaviors were independently associated with a lower risk of IBS: never smoking (14 percent lower); high level of physical activity (17 percent lower); and a good night’s sleep (27 percent lower).
These associations persisted regardless of age, sex, employment status, residential area, gut infection, family history of IBS or other lifestyle choices.
The researchers suggested that not smoking may help because smoking delays the stomachs emptying of food, which can lead to bloating and constipation.
Disturbed sleep, meanwhile, may cause an increase in inflammatory substances which can trigger IBS.
One of the many benefits of exercise is that it reduces intestinal inflammation and regulates the gut microbiota, which the researchers said might explain the underlying mechanism of its effect on lowering the risk of IBS.
However, the researchers caveat that because the study was observational, other factors may still be at play and therefore it cannot firmly conclude that a lack of these healthy behaviors causes IBS.
