Life with ulcerative colitis (UC) can be stressful as of the condition’s unpredictable symptoms and the disruption they can cause, among other issues. And stress from any source can influence the course of UC by triggering symptoms and flares. Some research suggests that stress may even trigger the onset of the condition in certain people.
The nervous system and the gut influence each other, says Stephen E. Lupe, PsyD, a gastrointestinal psychologist and the director of behavioral medicine in the department of gastroenterology, hepatology, and nutrition at Cleveland Clinic in Ohio. The gut sends out messages that the brain interprets, but sometimes, the nervous system starts to become abnormally hypersensitive to those signals, he says. “If someone’s experiencing a lot of symptoms … [it] causes a stress reaction, which then makes the symptoms worse,” he says.
Although a busy schedule can put self-care activities on the back burner, prioritizing stress management is especially important if you have UC, says Lupe. Stress-reduction techniques engage the calming parasympathetic – or “rest and digest” – part of the autonomic nervous system (ANS). “This generally helps with GI functioning and how our [ANS] interprets the sensations that come up from the gut. We see a decreased pain response, a decrease in inflammatory hormones being released, and decreased dysfunction in the body.”
Here are some natural ways to manage UC-related stress that you might want to try.
1. hypnotherapy
Table of Contents
Gut-directed hypnotherapy has been in the news recently as a potential complementary treatment for IBD – and small, preliminary studies suggest that it may alleviate inflammation and“`html
1. Diet Changes
2. Exercise
3. Acupuncture
- Identify Trigger Foods: Keeping a food diary can help pinpoint foods that worsen your symptoms. Common culprits include dairy, spicy foods, and high-fat items.
- Focus on Easily Digested Foods: Opt for foods like lean proteins, cooked vegetables, and refined grains during flares.
- Stay Hydrated: Drink plenty of water throughout the day,especially if you experience diarrhea.
2. Stress Management
Chronic stress can exacerbate UC symptoms. Finding healthy ways to manage stress is essential.
Consider techniques like meditation, yoga, or spending time in nature. Even short periods of relaxation can make a difference.
3. Regular Exercise
Exercise boosts immune function, which is particularly important for people with UC, as the immune system plays a key role in inflammation. Research suggests exercise can reduce flares and fatigue.
while moderate-intensity activity generally has positive effects, high-intensity or lengthy workouts may trigger symptoms. Start slowly and listen to your body.
4. Prioritize Sleep
Adequate sleep is vital for overall health and can help regulate the immune system. Aim for 7-9 hours of quality sleep each night.
5. Support Groups
Connecting with others who understand what you’re going through can provide emotional support and practical advice. Organizations like the Crohn’s & Colitis Foundation offer support groups and resources. Learn more here.
6. Deep Breathing
Deep belly breathing is a simple yet effective way to ease stress and lower your heart rate and blood pressure. This type of breathing improves digestion by engaging the parasympathetic nervous system and can reduce bathroom urgency and cramping.
Deep breathing also gently massages the internal organs, including the gastrointestinal tract, possibly alleviating pain.
