Strategies for improving Visceral Hypersensitivity and IBS

Irritable bowel syndrome (IBS) is a complex condition that can drastically affect a person’s quality of life. Symptoms like cramping, bloating, and unpredictable bowel habits can make daily life a misery. While the exact cause of IBS is still unknown,  research suggests there is a link between IBS and overactive nerves in the gut that cause miscommunication with the brain – this is referred to as visceral hypersensitivity. This article is going to explore what visceral hypersensitivity is and give you a range of strategies for improving visceral hypersensitivity and IBS.

What is visceral hypersensitivity?

Let’s start by defining the terms ‘visceral’ and ‘hypersensitivity, before looking at the connection between your gut and IBS.

‘Visceral’ is a term that describes the soft internal organs of our bodies, like our digestive tract and ‘hypersensitivity’ is when there is an abnormal or exaggerated response to a situation or stimulus.

Your gut is wrapped in millions of neurons (or nerves) that constantly send messages back to the brain via a communication superhighway called the vagus nerve (or gut-brain axis). Sometimes, the gut neurons become overactive and can start interpreting ‘normal’ digestive functions as a problem. The neurons send a flood of communication back to the brain—sometimes, the wrong messages are sent by the gut, or the right messages are misinterpreted by the brain.

This miscommunication between the brain and gut can lead to changes in pain perception, amplify your awareness of bodily sensations and trigger IBS symptoms like abdominal pain, diarrhoea or constipation.

The Gut-Brain Highway: A Two-Way Street

Ever feel butterflies in your stomach before a big presentation? That’s a perfect example of the brain-gut connection. Stress can trigger IBS symptoms by sending signals to the gut, making it hyperactive and more sensitive to pain. But it’s not a one-way street. Irritation in the gut (this could be from normal digestion or from eating a trigger food) can also send messages to the brain, worsening stress and anxiety. This can create a symptom loop that can exacerbate IBS symptoms.

To break this symptom loop, we need to focus on reducing the body’s fight or flight response. We know that constant low-level stress from day-to-day living is enough to keep us constantly in a state of fight or flight. When we are stuck in this fight or flight mode, it increases our cortisol (a stress hormone) levels and reduces blood supply to the digestive tract which inhibits digestion and increases visceral sensitivity. When some people go on holiday, their fight or flight mode switches off, which might be why they can enjoy a wider range of foods without triggering their IBS symptoms.

So how do you teach your body to switch off the fight or flight mode?

Strategies for Improving Visceral Hypersensitivity and IBS

The good news is that there are a variety of simple lifestyle changes and strategies you can use to calm down the fight or flight response and decreases visceral hypersensitivity. These strategies focus on calming down the nervous system by reprogramming how the gut and brain communicate, reducing stress and anxiety, and reducing triggers that set off the gut nerves. Here are some strategies to try:

Gut-Focused Hypnotherapy: This mind-body therapy uses guided relaxation and suggestion to help regulate gut function and reduce pain perception. Studies have shown hypnotherapy to be effective in reducing IBS symptoms like bloating, pain, and diarrhoea. The Nerva App is a popular resource.

Mindfulness: Mindfulness practices like meditation, guided body scans, and breathing exercises can help manage stress, a major trigger for IBS flares. By calming the nervous system, mindfulness can improve communication between the brain and gut, leading to reduced gut sensitivity and improved symptoms. You don’t have to carve out a dedicated time in your day to practice mindfulness – there are guided sessions you can listen to as you do the laundry, wash the dishes, have a shower or get ready for bed. Mindfulness apps like Headspace or Calm are great resources and there are lots of free mindfulness resources on YouTube.

Cognitive behavioural therapy (CBT): CBT helps identify and change negative thought patterns that can worsen IBS symptoms. By learning to reframe stressful situations, you can reduce the gut’s reaction to stress.

Regular exercise: Exercise promotes healthy digestion and reduces stress hormones, leading to overall improvement in IBS symptoms. If you struggle with regular exercise, then aim for a gentle 10-15-minute walk each day or break it up to 5 minute blocks a few times per day.

 

Yoga: this strategy tackles IBS from a two-pronged approach. First, the deep breathing and mindful movements inherent in yoga practice helps your body switch from fight or flight mode into rest and digest mode. Second, certain yoga poses can gently massage and stimulate the digestive organs, promoting better digestion and easing trapped gas, bloating and digestive discomfort. Try searching ‘Yoga for IBS’ on YouTube for some free resources you can try at home.

Dietary Changes: IBS symptoms are often triggered by multiple factors. Reducing food triggers can give your gut the chance to calm down while you reprogram the communication between the brain and your gut using other strategies. The low FODMAP diet process can help you identify what foods are setting off your symptoms. Our FODMAP Made Easy program can guide you through the whole process.

Improving your sleep: Have you ever noticed that when you are low on sleep, everything is harder? Stubbing your toe hurts more, sounds are more irritating, and it’s harder to regulate your emotions. This is because sleep impacts the nervous system and gut. When you’re well-rested, your body is better equipped to manage stress and regulate digestion. Consistent bedtime routines, improving your sleep environment, and winding down before bed can help.

Reassuring your body: A little bit of bloating, passing some gas, and even a talkative stomach are all parts of normal digestion. Sometimes we need to reassure the body that what it’s experiencing is a safe and calm digestive response. For example, if you hear your stomach rumble and then start worrying that you might experience symptoms later, you can accidentally set off the symptom loop. Instead, the next time you hear your stomach make a noise, say in your head, ‘I hear you stomach, thanks for digesting my food.’ After reassuring your body move on with your day without overthinking what your gut is up to.

Ditching the tight clothing: Tight waistbands, figure-hugging exercise gear, and skinny jeans can all put extra pressure on your abdomen, worsening bloating and discomfort. This extra pressure can activate the gut nerves making you more aware of sensations in and around your gut. Instead, opt for looser-fitting clothing that makes you feel comfortable.

Making time for feel-good activities: It’s hard to manage symptoms and look after yourself when your self-care cup is empty. Each week, try to choose a few activities that give you a mental boost. These activities could include talking to a friend, exploring somewhere new, enjoying a hot drink, reading a book, or doing any activity that gives you a few moments of joy.

Tackling areas of stress around the home: If you have a cluttered kitchen bench that makes you feel overwhelmed or an overflowing plastic container cupboard that makes you irrationally angry, now is the time to deal with those. While these might seem like little things, these constant stress points are continuously activating your nervous system. Bringing calm to your home can help bring more calm to your gut.

Understanding IBS: The Key to Improving Symptoms

Reprogramming your brain-gut connection and calming down visceral hypersensitivity won’t happen overnight. It’s likely you’ll need to try a variety of strategies and practice them consistently for some time before you start seeing results. Just remember there are plenty of actions you can take to improve your IBS symptoms and take back your life. If you need more help check out our FODMAP Made Easy program and get instant access to dietitian-led classes, meal plans, low FODMAP recipes, online courses and more.

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