3 Tips for Joyful Movement To Improve IBS
Irritable bowel syndrome (IBS) is a functional gut-brain disorder, meaning the function of the gut is altered and there is a connection to both the gut and the brain. For many, this means that gut symptoms of altered motility (constipation, diarrhea, or both), pain, cramps, bloating, and gas, can also be paired with mental health symptoms, like depression, anxiety, stress, and mood changes.
The connection between IBS and stress, specifically, is one that has been studied in depth. We know that IBS can be caused by chronic stress and we know that stress is typically a symptom trigger for those living with IBS. We also know that IBS can lead to more stress due to past experiences with symptoms, fear of symptoms, and the unknown cause of one’s IBS. For many, this turns into a stress-symptom cycle that can be tough to get out of.
One part of managing IBS that directly targets the stress effect and cycle is movement. Regular exercise increases endorphins, which are chemicals in the brain that naturally reduce pain, improve sleep, and reduces stress levels. Exercise also increases the hormones dopamine and serotonin, which lead to improved mood and increased happiness.
In addition to the effect of stress, exercise can also have an impact on the physical side of IBS. Regular exercise can help regulate the digestive system to run more smoothly and efficiently. For those with constipation-predominant IBS, higher intensity exercise can increase intestinal transit, which speeds the gut up. For those with diarrhea-predominant IBS, lower intensity, mind-body exercise, like yoga, can help calm the body and help reduce pain.
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With these positive effects, it’s no surprise that consistent, regular exercise can be beneficial for those living with IBS. Research even supports this, showing that a consistent yoga practice may be as beneficial for some as the low FODMAP diet (1), increased physical activity improves overall gastrointestinal symptoms for those with IBS (2), and regular exercise can have positive long-term effects on IBS and psychological symptoms (3).
As someone who has lived with IBS for most of her life, and as a professional that has worked with many women with IBS over the last few years, regular exercise alone isn’t the key. The reason why just “exercising more” doesn’t work is that you could be missing out on the mental health benefits outlined in research above.
This is why it’s important to shift the focus to being intentional about increasing joyful movement, versus simply exercising more. The reason for this shift is that exercise can, at many times, do the opposite for mental health by increasing stress, versus decreasing it. Exercise can worsen one’s relationship with themselves by feeding into self-punishment based around guilt or shame for choices, can disconnect you from your body by creating an unhealthy coping mechanism designed as a distraction from what’s going on in your body, and can increase levels of cortisol, the body’s stress hormone, when done at high intensities and too often. Our bodies need regular movement, but our bodies also need recovery and need to be listened to in order to see the benefit of the endorphin and feel-good hormone release.
If the idea of joyful movement is a new concept for you, I’ve included 3 simple ways you can start practicing more joyful movement today, to help your IBS symptoms and improve your mental health.
Create space to listen to your body
As you start warming up and go through your workout or movement of choice, be intentional about space to check in and listen to what your body is communicating. Before you start moving, this can be as simple as closing your eyes, putting a hand on your belly and hand on your heart, quieting your mind with a few deep breaths, and asking the question “what does my body need right now?”
The benefits here include:
You start from a place of connection, which means you will likely stay connected through the movement process.
You’re able to modify the intensity of the movement based on how your gut is doing to help prevent an increase in symptoms from too much intensity.
You can customize your workout to give your mind what it needs. For example, if you’re feeling depressed, you may want to do a guided workout with your favorite, uplifting instructor; if you’re stressed, it may help to go for a walk while listening to a guided meditation; if you’re feeling motivated, you may choose something to challenge yourself.
During your movement, the best way to create this space is through the connection with your breath. Take a few moments to stop, center your focus back to your body, and take a few deep breaths. Ask yourself the same question you started with and notice what may be changing. Sometimes, your body may ask for modifications, a break, or an early stop to the movement. Other times, your body may show you the shift in mood and increase in energy, asking for more. It’s important to have no expectations or judgement here, and instead be open to responding to your body with compassion.
Use movement as a time to create positive experiences with your body
With IBS and any chronic illness, experiences with symptoms and past trauma can create a negative relationship with one’s body. Typically, those with IBS tend to blame their body, be upset that their body feels “broken,” and try to disconnect from their body as much as possible due to the past hurt they’ve experienced. Your relationship with your body is no different than a relationship with someone else. Once trust has been broken and you’ve been hurt, it can take time and intentional positive experiences to start rebuilding trust and a positive connection.
Movement is a great time to create these experiences. The first part of this is choosing movement practices you actually enjoy. Remember when we talked about how using movement to disconnect to your body as an unhealthy coping mechanism can do more harm than good? This goes with that. When you choose a workout, decide to try a new fitness class, or start building in more intentional everyday movement, the first question to ask is “do I enjoy this?” This may be a question you already know the answer to or may be one to ask after you give it a try. If the answer is no, let it go and focus on those that are a big YES.
The second part of this is how you connect to your body as you move. While it may feel silly at first, physically touching your body and being aware of the different muscles you are working can allow you to create a positive experience with those different areas of your body. I love alignment-based practices for this, like yoga, barre, and pilates. Fitness instructors who have good cues on which muscles you should engage or release can also help with this. As you start building in the touch and awareness, then you can actively express gratitude for each part of your body. Here’s an example: you’re doing a lunge and you place your hands on your thigh and your glute each time you lift. As you feel those muscles contract and lengthen, you say “thank you thigh for lifting me, and thank you glute for supporting me.” This act of expressing gratitude and connecting through touch will optimize your feel-good hormone response, as well as build trust with your body.
Power your movement with feel-good music
Did you know that music can directly impact your mood? Studies show that the pace of music can change breathing patterns, which can evoke feelings of happiness or sadness. If you want to create more joy and a more positive experience with yourself as you move your body, the right music may do the trick.
When choosing the music you plan to move to, it’s important to notice how you feel when listening to the song you are choosing. Does it bring up positive experiences and memories, or sad ones? Does the pace and tempo bring a smile to your face or make you want to go lie down? Do the words encourage and uplift you, or make you feel a negative emotion towards yourself or others? These questions can be a great framework to use as you create your ideal movement playlist!
Not sure where to begin? Epicured, my favorite low FODMAP meal delivery service, and I created a feel-good playlist you can move joyfully to! Listen here on Spotify!
How are you planning to implement these tips to move with more joy? Let me know in comments below!
References:
https://pubmed.ncbi.nlm.nih.gov/29076171/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4294172/
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