10 Irritable Bowel Syndrome (IBS) Management Tips to Maintain Wellness as You Age

The issue of gut health has become much more commonly discussed than it was even a single decade ago, thanks to its importance for overall health. The ‘gut’ is a colloquial term that refers to an individual’s gastrointestinal system which is made up of your stomach, your small intestine and your colon. The medical field is increasingly aware of the importance of your gut health for your wellbeing, but with so much new and conflicting information it is easy to feel confused or overwhelmed.

In this article, we’ll go over a common cause of poor gut health and gastrointestinal discomfort: irritable bowel syndrome (IBS). We’ll explain what IBS is, its common symptoms and causes, and how you can manage your IBS and maintain a healthy gut well into your golden years.

What is Irritable Bowel Syndrome (IBS)?

Irritable bowel syndrome is a functional gastrointestinal disorder which means it is not caused by a specific disease. Rather, IBS is a dysfunctional relationship between the gut and the brain and can be caused by a wide range of factors. 

Irritable bowel syndrome is characterised by abdominal pain or discomfort, usually accompanied by a change to the person’s stool consistency or regularity. Whilst IBS is not usually considered serious or life-threatening, it is often very uncomfortable and can negatively impact your quality of life. Around one in five Australians experience symptoms of IBS at any one time, with women more often affected than men. 

Irritable bowel syndrome is often categorised into three main ‘types’ of IBS, depending on the predominant symptoms experienced. IBS can be categorised as:

• Constipation-predominant, where an individual has some normal stools interchanged with bouts of constipation.
• Diarrhoea-predominant, in which the person may experience frequent loose stools and also incontinence. People with this type of IBS may have urgent toileting needs which cannot be delayed. 
• Alternating constipation and diarrhoea in which the individual experiences both loose stools and constipation at different times.

Irritable bowel syndrome can affect anyone at any stage of their life, though symptoms usually first present in early adulthood. However, IBS is common in later life and is thought to be underdiagnosed or overlooked among older people. This could be for a range of reasons such as more pressing health issues or poor medical understanding of how IBS affects people in their later life. Regardless, maintaining good gut health is crucial for ensuring a high quality of life and optimal wellbeing well into your older age.

What causes IBS?

Irritable bowel syndrome is a highly individual condition, so there is no singular factor that leads to a person acquiring IBS. IBS symptoms are different for everyone and can be brought on by things like changes to your routine, such as moving into an aged care facility, emotional or psychological stress including caregiver stress and burnout, or a diet that doesn’t meet your body’s nutritional needs. IBS can also be caused by inappropriate toileting dynamics, some infections, and differences in an individual’s gut motility, microbiota and neurotransmitters. 

Other common factors that may ‘trigger’ IBS symptoms in individuals prone to developing the condition may include:

Gastroenteritis and other infections

Bacterial and viral infections can disrupt the function of the bowel, even after the infection has been treated or eliminated. Some people will experience IBS symptoms many years after a case of intestinal infection.

Intolerance of FODMAPs and other food groups

FODMAPs are a category of carbohydrates including fermentable oligosaccharides, disaccharides, monosaccharides and polyols. They are most commonly found in carbohydrate “sugars” including fructose, lactose and sorbitol. Individuals with FODMAP sensitivity cannot absorb these nutrients well. FODMAPs are the most common dietary cause of IBS symptoms.

Visceral hypersensitivity (sensitive gut)

Visceral hypersensitivity refers to dysfunctional signalling between the brain and the gut. The condition causes people to feel discomfort in the internal organs (viscera) at an intensity higher than normal.

Socioemotional stressors

Psychological and emotional stress plays an important role in your overall gut health. Prolonged stress can impact your nervous system, creating issues in the brain-gut axis and triggering or increasing the severity of IBS symptoms.

Some medications

Certain medications like painkillers and antacids may increase the risk of developing IBS symptoms in predisposed individuals. Heavy use of antibiotics may also disrupt the normal balance of gut bacteria and has been linked with a higher risk of IBS symptoms in certain populations.

Genetics

Like many conditions without a specific known cause, IBS seems to have a strong hereditary component. People with a close relative diagnosed with IBS could be two to three times as likely to acquire it themselves compared with the general population.

Dietary factors

The gut is heavily influenced by the nutrients in the food we eat. Certain dietary habits, including restrictive eating disorders, may disrupt the gut microbiota and increase the risk of developing IBS in the future.

Symptoms of IBS

The sensation of gastrointestinal discomfort associated with irritable bowel syndrome is extremely personal and individual. Each person will experience IBS symptoms slightly differently, depending on their own health and lifestyle factors. Common symptoms of IBS can include:

• Cramping or pain in the abdomen. This is often relieved by passing wind or having a bowel movement.
• Bloating or distention of the stomach area. People with IBS frequently experience an uncomfortably full or swollen feeling in the stomach known as bloating. This may or may not be accompanied by an actual increase or swelling of the abdomen, known as distention.
• Diarrhoea and constipation. Depending on the type of IBS, individuals may experience just diarrhoea, just constipation, or a combination of both.
• Feeling that the bowels have not been fully emptied, even after passing stool.
• Nausea. 

Treatment options for IBS

There is no medication specifically designed to treat irritable bowel syndrome available in Australia, and IBS is not typically considered ‘curable’. Some early clinical trials are taking place to treat IBS, however, these are not yet considered safe or approved for use in Australia.

Some doctors may prescribe certain medications to help alleviate symptoms at the onset of an IBS episode or attack. These include:

• Antispasmodics. These work by slowing the production of mucus in the gut and preventing spasms that lead to abdominal cramps.
• Antidiarrhoeals. These can be used to temporarily relieve diarrhoea and loose stools.
• Antidepressants. Whilst most commonly used to treat mood disorders, certain antidepressants help improve gut motility, sensitivity to abdominal pain, and gastrointestinal transit speed. Antidepressants work to relieve IBS symptoms by making changes to the neurotransmitters found in the brain and the gut.
• Antibiotics. Balancing the good and bad bacteria in the gut is important for managing IBS symptoms. In some cases, antibiotics can be used carefully to eliminate any harmful bacteria that disrupt this balance to relieve discomfort.
• Peppermint oil. Peppermint oil is a safe and effective supplement to alleviate some IBS symptoms. Peppermint oil has properties that can have antispasmodic effects, as well as antimicrobial, anti-inflammatory, antioxidant, immunomodulating, and anaesthetic activities, all of which can help manage IBS symptoms.

These medications can be helpful for some individuals, but it is important not to start using them without a prescription and recommendation from your doctor. Combining medications and supplements without the supervision of a medical professional can be dangerous and actually worsen your IBS symptoms. If in doubt, always consult your medical practitioner.

Irritable bowel syndrome cannot be cured, and a holistic approach to managing your symptoms and preventing attacks of IBS is the best way to lead a comfortable and healthy life. Here are some simple lifestyle changes and management strategies you can start using today to get relief from symptoms of IBS.

How to effectively manage IBS

1. Apply heat

Soothe the pain of IBS by placing a hot water bottle or a heat pack against your lower stomach, or wherever discomfort feels worst. The warmth can help the colon to relax and provide pain relief, as well as give you psychological comfort and reassurance. Having a warm bath or shower can yield similar results to help your body and gut relax.

2. Peppermint tea

A warming cup of tea provides similar benefits to a heat pad, in that the heat can help the muscles of the gut relax. Peppermint tea can also provide similar antispasmodic and pain relief benefits to peppermint oil. Aniseed teas may also provide some relief from certain IBS symptoms such as constipation. 

3. Probiotic supplements

Probiotics may provide some relief from IBS symptoms due to their ability to replace or bolster the numbers of ‘good’ bacteria and compete with or exclude ‘bad’ bacteria. Probiotics may also assist with improving fermentation patterns, gut motility and visceral hypersensitivity. Always make sure to check with your doctor before using probiotics to help manage IBS.

4. Keeping a food diary

Learning what foods are triggers for you is a great way to collect data to help you manage the condition effectively. There is no reason to cut out entire food groups, especially if they don’t have an impact on you personally. Track what you eat and when, and note any symptoms that arise shortly afterwards. This can help you understand what food works best for your body so that you can prevent IBS flare-ups before they occur.

 5. Reducing stress

With the knowledge we have about the link between the brain and the gut, it makes sense that managing your stress levels can help with your symptoms. Activities like mindfulness meditation, yoga, and relaxation techniques can calm the nervous system and help relieve discomfort and other gut issues.

6. Medications to manage flare-ups (antidiarrheals, antispasmodics, laxatives)

Whilst it is not advisable to rely too heavily on medications to manage your symptoms, they can help in some scenarios. Make sure you are conscious of when and how often you use your medications to avoid side effects or the medications becoming less effective. 

7. Be conscious of your use of antacids

People with undiagnosed IBS may rely heavily on over the counter medications like antacids to temporarily relieve discomfort. However, in some cases, gastrointestinal distress can be a result of too little acid in the stomach, not too much. Antacids may mask your symptoms for a short time, but they will not get to the root of your condition and in some cases may exacerbate your IBS in the long term.

8. Slowly increase your fibre intake

Some people with IBS may fear eating a lot of fibre, confusing all sources of fibre for FODMAPs or other foods that may irritate the gut. Adequate amounts of fibre is important for healthy gut function, but you don’t want to overdo it. Slowly introduce healthy sources of fibre like whole grains, some legumes and citrus food and track how your body responds.

9. Consider your overall eating habits

It’s important to take into account not only what you eat, but how you eat. Chew your food well and try to eat slowly to reduce how much air you swallow which can exacerbate bloating. Eat regular, smaller meals so that your gut doesn’t have to work as hard to digest them, and try to have regular meal times so that your gastrointestinal system knows when to expect food. 

10. Mental imagery and gut therapies

Emerging information indicates that guided imagery and hypnotherapy techniques may provide some relief for IBS symptoms. Whilst these are not conclusively proven to be clinically effective, they may help calm the nervous system and reduce your discomfort. They are also relatively low-risk and have few side effects compared with dietary or medicinal treatments, so they are well worth trying for yourself. 

How Homage can Help with IBS

Even with the most meticulous irritable bowel syndrome treatment plan, it’s normal to need a little help. People living with IBS often have difficulties getting out and about to do tasks like grocery shopping due to their need to be able to access a bathroom promptly. Avoid these uncomfortable and embarrassing trips by getting the support of one of our dedicated, compassionate and professional Care Pros to take care of some of these basic routine outings so that you can focus on doing the things you love from the comfort and dignity of your own home.

Stress and energy levels can influence how well you manage your IBS and how severe your symptoms are, so don’t hesitate to reach out for assistance around the home to lighten the load. Our Care Pros can also assist with tasks like light housework and light cleaning, to keep your home safe, clean and comfortable. Our team can even assist you with basic meal preparation so that you can always have a selection of healthy, nutritious foods that you know work well with your digestive system.

You and your loved ones have enough to worry about without struggling to stay on top of all your domestic chores on your own. Reach out to find out more about how Homage can help you or a loved one living with IBS by speaking with our Care Advisory team via our website or by calling us on 0480 093 788. Our Care Hotline is operational from 9 am to 5 pm (weekdays) and 9am to 1 pm (weekends and PH).