Overcoming IBS: A Lifestyle-Driven Path to Relief

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My story began in the late summer of 2016. After attending a trekking event, I developed a severe throat infection. About 2-3 months later, I went to a different city for summer vacation. There, with the change in food and water, I started experiencing stomach pain, changes in my bowel habits, and severe cramps. I sought help from a healthcare facility. The treatments I received provided some relief, but they didn’t fully eliminate the issue in the long term. This period also coincided with university applications and the start of university, which, looking back today, I can say was one of the most stressful times of my life. After that, my symptoms worsened, and I could no longer physically move due to the sensation of gas. During this entire process, I visited healthcare facilities multiple times  with similar symptoms until 2018. Based on my examinations and other results, I received the necessary treatments, but they only provided temporary relief. 

At university, with the recommendation of a close friend from the upper class, I visited a research hospital. After evaluating my medical history, family history, symptoms, their duration, and my age, some tests were requested. I was young and 20 years old, with chronic symptoms lasting almost two years, no family history of cancer or other conditions, and no red flag symptoms like blood in the stool. When my results came out, the internist, after confirming there was no need for intervention on their part, referred me to a gastroenterology specialist for further evaluation. This was the first time I was diagnosed with irritable bowel syndrome (IBS). When making this diagnosis, my symptoms, test results, and the Rome 4 criteria played a significant role. 

IBS is not a disease with clear-cut causes. There are some main factors, but it’s unique for each individual, much like a fingerprint. Every patient’s history is important, and naturally, their treatment is also unique. Personally, I always thought that my gut microbiota, which was temporarily affected after antibiotic treatment, could not recover due to chronic stress. Back then, I wasn't as aware as I am now, and I’m unsure of how much I could have done to prevent it. For example, I don't know how much I managed to control my stress or whether I regulated my changing bowel habits properly. I can’t say for sure whether I ate cleanly enough, took enough fiber, and probiotics, or made the necessary lifestyle changes. 

Irritable Bowel Syndrome (IBS) is a condition that can manifest with different progressions. My symptoms progressed with chronic constipation. Over time, I started gaining weight, and the never-ending gas, along with unrealistic bathroom urges, led to a decrease in my physical activity and social interactions. My body shape and the clothes in my wardrobe started changing. The thing I lost the most during this period were my mountaineering activities. Attending training camps became impossible. I had to say goodbye to my greatest passion during these times. 

With the education I received in my third and fourth years of university, my awareness of this disease increased. Even after graduation, I volunteered and directly assisted many IBS patients, and I made considerable efforts to understand this condition. It was a disease that required lifestyle changes. In addition to medical treatment, it required many actions to be taken.

Why? 

- For many years, I spent almost every weekend on nature walks, but eventually, every detail, from the water I drank, the weather, to the food I ate, started to affect me so much that I gradually stopped this hobby. 

- I was very passionate about camping, but I always found myself choosing locations that were at least a short distance away from a bathroom. Anxiety started to override my sense of enjoyment. 

- I began to worry if all the food would upset my stomach. 

- For years, I couldn’t visit our family friends' or relatives' homes because I had intolerance to many foods at one point, and I feared they would think I was rejecting what they had prepared. 

- Many times, when I went out for a meal or a celebration, I would visit an emergency clinic to calm my increasing symptoms and then return home. 

- When holiday plans were made, the places to stay were always chosen near a hospital or clinic. 

- The styles and sizes of clothes in my wardrobe changed because, during periods of increased sensitivity, I couldn't even tolerate clothes that fit me properly. 

Currently, I have overcome many of the challenges I mentioned above. Alongside the difficulties, there have also been positive aspects. I have become more aware and conscious of my own body. I worked to restore my imbalanced gut microbiota. 

What did I do, then? 

- First of all, I must express that two of the biggest factors that have made me better is my own willpower, and the other is the love languages of my friends who have adapted to this disease: 

"I bought lactose-free milk for you." 😊🫂

- I kept a food consumption diary for 8 months and mapped out my responses to food. For example, after consuming milk and dairy products, my gas complaints increased. I stopped eating those. Wheat in its raw form affected me, but I had no issues with its processed forms. Caffeine between 9 AM and 12 PM helped my bowel peristalsis, and many other similarities like these came to light, so I shaped my life around them. 

- One of the most important turning points for me was my work life. Working remotely allowed me to regularly consume home-cooked meals. 

- I worked hard to access clean food. We sourced wheat from our own fields, made yogurt by fermenting milk from a known farm, and obtained olives, oil, and many other things from our family and close friends' gardens. 

- Despite having intolerances to many foods, I made sure to follow a balanced plate model in my meals. Although some combinations might seem strange, for example, I ate 1 egg, walnuts, and half a banana with a little cocoa for breakfast, this was beneficial. With the foods I could consume, I had carbs, protein, and fat sources. I focused on what I could eat, not what I couldn’t, and by regulating my microbiota, I worked on gradually increasing the number of foods I could tolerate.

- I worked on stress management and calmed my emotions. 

- I increased the time I spent in nature and outdoors. 

I can certainly list many more things. I’m sure many gut patients would add their own experiences as well. What allowed me to do all of this, however, was "self-discipline." 

When I received this diagnosis, the first person to help me was myself. I accessed the necessary medical treatments, diet, psychological health support, and exercise options, but the responsibility of maintaining balance was entirely mine. Almost everyone has heard that the gut is the "second brain," but sometimes I think it’s my first brain because when they are at peace, I am happy. Today, if I am exposed to a food I am intolerant to, I might struggle to get out of bed the next day due to severe fatigue and a headache. For this reason, I live a life with more attention to detail than others. I always keep a food consumption record during the day, both to be able to review it in case a food causes me discomfort and to track my food intake.

Products like at-home urine tests are a blessing for me. I know how much food I’ve consumed as an expert, but how can I know how much of it my body is actually using? That’s where a tool like the Vivoo urine test comes in as a hidden resource for control. A smartwatch is much more than an accessory for me. I can check how deep my sleep is, whether my body is resting, and what my stress levels are, among many other factors. 

Finally, since this month is IBS Awareness Month, I have a few things I'd like to share for both those living with this and similar conditions and the people around them. 

In the early stages of this status, my dear school teachers not only provided the necessary treatment for my well-being but also supported me with the physical environment issues I faced during my education. Then, in my work life, my co-workers provided essential support, from the food I could access to the physical environment, and even now, on the days I go to the office, almond milk is bought for my coffee (a new love language added 😊). My friends and those around me normalized this process.

For those who suspect they have this disease or have been diagnosed, make sure you've completed your tests with a specialist doctor, and then consult a dietitian or nutritionist to understand the process and adjust your diet. Track your body, and understand how you react to physical environments, events, what you eat, and what you drink. Intervene in what is within your control. If you notice any changes in your condition, be sure to share them with your doctor.

My diagnosis has evolved into a different process due to my changing health status, family history, and test results. For those who have people around them fighting gut disease, some of them might even be carrying liters of water on their backs 😊, unable to eat what they want or be in the environments they'd like. If you want to adapt your love languages to them, small gestures can make a big difference. 

Every diagnosis and treatment is unique to the individual. Trust your doctor and follow their guidance carefully. Just as being healthy is a part of life, having a disease is too, but our goal should always be to enhance our well-being. 🌸

Wishing you well, 

Esra.