Why Self Care is so important in managing your IBS…

[MountainHare1]

My story starts with having being diagnosed with IBS seven years ago and I will have to be honest, it hasn't been an easy journey so far. However, for the past three months I have successfully kept my IBS symptoms at bay through Self Care. I will explain a little later what I mean by 'Self Care' but first I need to share my current situation. I have an IBS flare up to deal with which is manageable to a certain degree but I just need a little bit of extra support from the fellow members who also have IBS.

I am currently on anti bionics for my teeth as I have had problems with gum disease over the years. I know this cannot be cured and I accept this but I am committed to reducing the risk of my teeth falling out! With being on the anti bionics, it has naturally upset my system. However, I am trying my best to make sure that I continue with the Self Care approach. I recognise that I also need outside help to manage the situation but as I write this, the support I need is not available at present and I have accepted the situation.

Self Care – how it may help you.

For me, Self Care is made up of whole host of things that I need to do on a daily basis to ensure that I the IBS condition has gone to sleep. Bizarrely it starts with the current situation I find myself in with having problems with my teeth/mouth.

Dental hygiene

Yes, I know this is a bit of a strange topic to talk about when trying to manage IBS but I will share it with you as it has really helped me.

Oral hygiene is so important when it comes to gut heath! If you don't look after your teeth, gums etc. a lot of bad bacteria can develop in your mouth which is then passed down into your gut when you eat.

I have focused on making sure my teeth etc. are as clean as possible using an electric tooth brush (important to use an electric one if possible) and special brushes for brushing in between my teeth to ensure my gums are health too!

Exercise

I make sure I spend time in nature every day and on average try to go for a walk for at least an hour. I have set a goal to walk more this year than I have ever down. I have an App on my phone that measures how many steps I have taken each day. I have to admit that I have got a little obsessed with trying to ensure that I go for these walks, but I am happy that I have this health obsession.

I also go for a swim as often as I can and try to practice yoga on a daily basis! This isn't always achievable but the most important thing is I don't beat myself up about it if I don't exercise for a few days.

I would advise that you find some form of exercise that you can do on a daily basis, even if it is for only a short time – this time is for you and it is ok to be selfish with your time because if you want to keep IBS at bay…

Healthy eating

For the most part I do try to eat as healthy as I can, although being human, I do slip up every now and then. Again, if I am honest, it is probably on a daily basis but for the majority of the time I am focused on eating healthy.

I won't share what I eat, as I recognise that people with IBS may be intolerant to certain foods but I do like eating fresh vegetables, nuts and fruit. I try to avoid processed foods where possible.

Hobbies and interests

It is important to have hobbies and interests that you enjoy doing. Again you should find time on a daily basis to pursue these interests. I say interests in the plural as it is important to have a variety of interests that will be both mentally challenging and give you pleasure.

For me, I like to play snooker and chess as well as do crosswords and puzzles in general. Some activities are harder than others however when I play well at snooker or if I solve a puzzle, the sense of achievement is wonderful which makes me feel good inside and out!

Support

For me this is probably the most important area when trying to keep IBS at bay but I acknowledge everyone has different needs. However I am a human after all and I know that having the right support is crucial in putting IBS to bed and keeping it dormant for as long as possible. Communication is key to getting the right support for your needs.

Mentally

Over the years, I have tried a few different approaches to managing my mental health. Anxiety has been a big issue for me, especially around Health but I have now recognised what helps me.

From time to time I have written in a journal about my thoughts and feelings which to a certain extent has helped.

Talking to someone about how about my thoughts and feelings has also helped when things get too much (I would urge you to do this if you also experience anxiety and stress).

Emotionally

Personally I think you need to release your emotions in a safe and secure way! Being male, this is hard for me as I do get emotional and struggle with the fact that 'Big boys don't cry!'

I need to find a safe place to scream and shout and perhaps someone who will just listen without judgement and will tell me that 'everything will be ok'.

Find a way to express your emotions…

Physically

For me, intimacy plays a crucial role in the story of having IBS.

A simple 'bear hug' from a loved one or friend, which releases friendly hormones into my body works wonders!

Experiencing 'unconditional love' and for me – 'kindness' goes a long way to helping me live with IBS. The human 'touch' is also important to as I need a sense of connection otherwise it will lead to a feeling of isolation.

Family, friends and the outside world…

As I have mentioned above 'Support' is the most important piece (last piece) of the puzzle when it comes to IBS management. All I know is that I need help from other humans and it doesn't matter whether it is a member of the family, a friend or the outside world. The most important thing is to get the support you need .

Firstly, I have accepted (with great difficulty) that I am not always able to get support I need from those people I am closest too. Fortunately, I have a close friend that I can spend some time with and talk things through.

As for the outside world, I need to work on this, as although I am involved with a snooker club and participate in matches and practice nights and it helps me to be 'social', I need to find additional support because nothing lasts forever!

Remember…

…no one who doesn't have IBS will ever truly understand what it is like to live with IBS on a daily basis and just in the same way that I acknowledge that I will never truly understand what it would be like to live with any other chronic condition.

The final words…

All of us who experience IBS know that it is a real challenge and there will always be obstacles along the way we cannot control. But we can get through this together and better days are ahead by being kind to ourselves and being selfish and ensuring we are looking after ourselves through Self Care.

[XDjames]

You're not wrong.

I'm struggling to eat healthy, with a lot of anxiety about eating anything at the moment.

I try to get out to walk, some days I can't get out of the house I feel so awful -but this is a bad patch (I hope).

Yeah support, but the who support me need their own support, it's tough for them.

Hobbies -I need to get outside for those! I have professional interests that show that I'm actually useful and help my mental health, although sometimes they can seem overwhelming.

Teeth: when I'm up for it I'll book that filling!

[MountainHare1 in reply to XDjames]

Be kind to yourself eat take small steps with your eating and you will get there. I believe in you.

I am sorry to about the situation with the support and l completely understand that it is difficult for them. Perhaps there is the opportunity to help each other if you don’t support each other already. If this is not enough l would strongly advise you try and look else. This is an area l am working on at the moment and l will take some time.

Yes hobbies and being social can be overwhelming at times. Recognise your limits and look after yourself to minimise any stress or anxiety.

Please don’t hate me but l will say it anyway… there is never a good time to go to the dentist! Subconsciously your body will be anxious about your tooth which will affect your IBS. I suffer from health anxiety and I have reluctantly accept an invitation to have a health check. Whatever the outcome of testing my blood pressure, diabetes, cholesterol etc. I know I will try my very best to do whatever it takes to stay healthy for as long as l can!

Take care.

[Luisa22]

I have a suggestion if you're interested? If you can purchase some tincture of Myrrh, and tincture of Echinacea angustifolia, then about 5ml of each in a glass, let down with a little bit of water (not too much water) could be amazingly helpful for your gum condition if used as a mouthwash 3 times a day.

Rinse with about a teaspoonful or two, and hold the liquid in your mouth for as long as you are comfortable with. Don't rush it, let it get to the gum tissues. Spit out each time. Maybe do it 3 or 4 times each session.

Echinacea angustifolia and Myrrh are antimicrobial, and very healing for gingivitis. This rinse is amazing for mouth ulcers too.

[MountainHare1 in reply to Luisa22]

Thank you so much for your advice. I really appreciate it and will certainly try it out.

Take care.