Certain lifestyle changes may be helpful in relieving IBS symptoms that are related to stress and depression.

Stress Management

Excessive stress can be one of the main contributors to gastrointestinal upset. Therefore, anything you can do to decrease the effect stress has on your body the better off you will be. Try these specific stress management exercises and deep breathing exercises to get you started.

Quit Smoking

Stop smoking! There are many therapies you can use to help you quit, but the most important is for YOU to make the decision to quit. All attempts to quit smoking will fail unless YOU have committed yourself whole-heartedly, 100% to quitting because YOU want to.

Once you make that decision, there are several things you can do to help the body rid itself of the toxins that make you want to smoke. Click here for recommendations to help you kick the habit!

A couple other suggestions from our clients that kicked the habit:

• Cut off a straw and put it in your pocket; when you feel the need to light-up, take a couple drags off your straw - it' a great way to start some interesting conversationsJ!
• Chew peppermint or cinnamon gum when you feel the need to smoke.
• Take a drink of water every time you have the urge to smoke; not only will this give you something to do, it will dramatically improve your health by keeping you hydrated!

Avoid Caffeine

Avoid foods and beverages that contain high levels of caffeine, including coffee, cappuccino, espresso, soda/pop, chocolate, black tea, chia tea as well as medications high in caffeine, such as Excedrin and No-Doze or like medications designed to keep you awake. As most foods high in caffeine are actually drinks, try herbal teas (Good Earth Original Blend (caffeine freeJ) as well as Bengal Spice (by Celestial Seasonings) are both hearty teas that can satisfy even the most devote coffee drinker), coffee substitutes (available at health food stores), or good old pure water as an effective (and healthy!) substitute.

Exercise

Regular aerobic exercise is known to help balance the digestive system. You don't need to run a marathon to see results - four 30 minute sessions/week is all you need to see results. Better yet, get in 30 minutes everyday to really rev-up your rebalancing engine!!

Perform a variety of exercises that excite and invigorate you - have fun!!! Do one exercise for the entire 30 minutes, or do a variety. Many things count towards exercise, including:

Find a friend and catch up while you take a walk, or take a yoga class together. Make exercise fun and a regular part of your daily routine. Your body will thank you!

Yoga

Certain yoga asanas (poses) have proven to be useful in helping improve digestion. We want to consciously use yoga to try and find a balance between extremes and make everything we do sacred. This means to try and have your meals in comfortable environments, and use food for its purpose intended: as fuel for the fire for optimal physical, mental and spiritual health.

The following exercise can be practiced as a set or individually. They will help keep your digestive system running smoothly.

1. Sit with your legs crossed and hold your knees. Inhale through your mouth in successive sips. Take breaths in but do not let them out. Take about 16 of these sips of air. If you are not completely filled with air inhale (through your mouth) to your capacity and hold the breath.
   
   Hold the breath; grind your stomach (contract the stomach muscles successively). See Figure 1. When halfway to the point where the breath cannot be held, put yourself in reverse and grind the other way. Exhale when you need to and repeat the entire exercise one more time.
   
   If practiced twice daily on an empty stomach, this exercise can help you master your digestive system by adjusting the ileocecal valve (the valve between the small and large intestine) and acid/alkaline balance in the stomach.
   

   
   

    

   
   
2. Lie on your back. Have your arms by the sides, palms facing down. Place your hands under you buttocks for support if necessary. Inhale as you raise your legs to a 60 degree angle. See Figure 2. Hold your breath for 10-15 seconds.
   
   Exhale and bend your knees into the body (towards your chest). Hold the breath out for 10-15 seconds.
   
   Inhale and extend your legs to 60 degrees (see Figure 2). Hold the breath for 10-15 seconds.
   
   Exhale and lower the legs to the floor. Hold the breath out for 10-15 seconds.
   
   Repeat this cycle seven (7) more times for a total of eight (8) cycles.
   
   This posture is called Pavan Sodhung Kriya. Your liver will love you if you practice this. It' also extremely effective in helping to prevent constipation and other digestive dysfunctions. Ultimately this exercise can be practiced for up to 31 minutes! It' also a very effective technique for working through deep-seated fears. You may experience a slight sense of panic as you hold the breath out. Try to relax and let your fears evaporate.