Back in my Trust Your Gut blog, I discussed how individualized symptoms and treatments of IBS are, as well as sources to educate you on the best practices for you. IBS can be a hard topic to consult others about because of the stigmas that come with it. Furthermore, if taking my advice from my blog post Yoga: The Kombucha of Exercise and exploring yoga as a gut healthy habit, you have probably realized there are many misconceptions about yoga as well. This week I am going to debunk eight common misconceptions about IBS and yoga that may be hindering you on your journey to a joyful GI tract.
Myth 1: “You need to be flexible to do yoga, and if you’re not then it isn’t beneficial”
Reality: One of the many benefits of yoga is that you become more flexible with time, but this is not a requirement to start. According to the Yoga Sutras, the goal of yoga is to bring union to the mind, body, and spirit through mindful practices driven by awareness. This means that the only thing you need is to be aware of what you feel while you do the yoga postures, because there are levels of modification and amplification for each one to suit your needs! In addition, many of the exercises aimed to help the gut are very gentle and involve more twisting than stretching and lying down than balance.
Myth 2: “Yoga is too time consuming”
Reality: Yoga practices are customizable and can be as short or long as you want them to be. If your goal is to get in an intense flexibility or strength building workout, then you may stay on your mat for upwards of an hour. But if your goal is to simply get a bit of midday relief for an aching shoulder or stomach, just a couple twists and backbends only require a couple of minutes and some open floor space. A yoga practice can also be interspersed throughout the day, consisting of stretches wherever may be convenient to you. Maybe a couple postures in the morning when you awake and a couple postures at night before you sleep is all you have time for, and that is sufficient to find relief and get the blood flowing.
Myth 3: “Yoga is just a hippie trend, there is no medical benefit”
Reality: While people who take a more holistic approach to health do tend to make up a large majority of yoga practitioners, there is a reason for this. Yoga is a naturalistic practice and requires minimal material or intervention, which makes it easily accessible and low risk if practicing within the limits of your body’s capabilities. In addition, many studies have proven again and again that yoga is capable of providing many medical benefits, some of which include decreased blood pressure, decreased cortisol levels, decreased anxiety and depression, increased muscular strength, increased muscular endurance, increased flexibility, and decreased gastrointestinal discomfort.
Myth 4: “IBS pain is not debilitating; doesn’t it just mean you are gassy?”
Reality: Increased flatulence may be an issue for some individuals suffering from IBS but is certainly not the only symptom. Many individuals with IBS experience inflammation, cramping, bloating, and nausea that can keep them bedridden for days. Furthermore, it is common to assume that IBS is associated with diarrhea, but because the symptoms of the disorder vary so greatly, many may suffer severe constipation as well, and both ends of the spectrum can result in serious discomfort, making finding the right treatment a high priority of those with an IBS diagnosis.
Myth 5: “IBS can be fixed by avoiding things like gluten and dairy”
Reality: For some individuals, this may be the case! But for others, these sensitivities are hardly a contributor to symptoms and other treatment options and diet modifications are necessary. According to Monash University , IBS can have many causes, ranging from increased nerve sensitivity to altered gut motility. Whereas increased nerve sensitivity may be treated by avoiding certain foods in the diet, altered gut motility may be better treated by stimulatory exercises such as yoga.
Myth 6: “IBS is caused by stress”
Reality: There is a link between IBS and anxiety, but people assume that anxiety and stress cause IBS, when in reality, the relationship is reversed. IBS causes altered hormone production in the gut, causing those with IBS to have decreased serotonin production and ultimately leads to higher perceived stress. So while it is good to find ways to reduce your stress, finding ways to treat your IBS may be more effective.
Myth 7: “Eating more fiber is the cure-all end-all treatment for IBS”
Reality: According to Monash University, eating certain types of indigestible fibers may actually worsen IBS symptoms because these fibers ferment in the gut and overstimulate nerves of the intestines. Furthermore, overconsumption of fiber can cause extremes on both ends of the spectrum. It is best to skip the fiber supplement and opt for exercise and dietary modifications that feel best in your body.
Myth 8: “IBS can be cured”
Reality: Unfortunately, there is no cure to IBS due to the variety of causes of the disorder and broad spectrum of symptoms that those diagnosed experience. What works for one often fails in another, but there are many treatment options available to decrease discomfort, and many that take a more holistic approach such as yoga and food journaling have been shown to be most effective and affordable. IBS may not be curable, but it is certainly manageable.
If you are looking for more credible sources on IBS treatments, check out my blog Trust Your Gut and consult with a registered dietician. There is no need to feel embarrassed when it comes to treating or discussing your IBS symptoms, because upwards of 15% of adults are going through the same thing as you. And starting your treatment path with something such as yoga need not be intimidating, because just as your treatment plan, yoga is a very customizable practice. Until next time, stay hungry for knowledge and mindful of myths!
Yoga for Health and Wellness 