Don’t take gut health “for granted.” A healthy lifestyle can reduce the risk of Irritable Bowel Syndrome

This disorder affects 5% to 10% of the world’s population, that is, 1 in 10 people worldwide

Adopting a healthy lifestyle may reduce your risk of irritable bowel syndrome, or IBS, a new study finds.

For middle-aged and older adults who were physically active, got enough sleep, ate a quality diet, moderated their alcohol consumption or didn’t smoke, the risk of developing the gastrointestinal disorder decreased by up to 42%, according to the study published on February 20 in the journal Gut.

People living with irritable bowel syndrome have abdominal pain, bloating, and abnormal bowel habits. The chronic condition can cause cramps, gas, and diarrhea or constipation, according to the Mayo Clinic.

This common disorder affects 5% to 10% of the world’s population, that is, 1 in 10 people worldwide. The impact of the disorder on the stomach and intestines, as well as mental well-being, is well recognized, but the cause of the disease is not fully understood, the study authors wrote.

A Hong Kong research team found that the more healthy lifestyle behaviors study participants followed, the greater their protection against the occurrence of IBS. Participants who followed one behavior had a 21% lower risk of developing IBS symptoms compared to those who followed none, while those who adopted two behaviors had a 36% lower risk. Those who performed three to five behaviors had a 42% lower risk.

“This suggests that lifestyle modifications have the potential to be an effective primary prevention strategy for IBS,” said study co-author Vincent Chi-ho Chung, professor at the Jockey Club School of Public Health and Primary Care. Chinese University of Hong Kong, in an email. “To our knowledge, our study is one of the first large-scale studies to confirm that a combination of healthy lifestyle behaviors can significantly reduce the risk of developing IBS.”

To date, most consensus reports on IBS have focused on diagnosis and treatment rather than prevention, he added.

Prevent Irritable Bowel Syndrome

Previous studies have linked individual unhealthy lifestyle factors to an increased risk of IBS, according to the research, so researchers wanted to see if a combination of healthy factors could help stave off the disease.

The study evaluated 64,268 participants aged between 37 and 73, who had not previously been diagnosed with the disease, from the UK Biobank, a large-scale biomedical database. After 12.6 years, 961 cases (1.5%) of IBS were recorded within the group, with those who did not maintain any of the healthy behaviors presenting the highest risk of developing the disease.

Researchers defined healthy lifestyle behaviors as maintaining a high level of vigorous physical activity, daily intake of a high-quality balanced diet, daily consumption of only a moderate amount of alcohol (5 to 15 grams), achieving seven to nine hours of sleep a night and never smoking.

By looking at behaviors separately, the study team found that sleeping well every night was the biggest influencer on reducing IBS risk, Chung said. Individuals who have a high quality of sleep have a 27% lower risk of developing the disease, compared to those who do not. Practicing more vigorous physical activity reduced the risk by 17%, while never smoking reduced the risk by 14%.

The researchers also found that moderate alcohol consumption, when combined with the other four healthy lifestyle behaviors, caused a greater reduction in the risk of developing IBS when compared to completely abstaining from alcohol. The researchers considered this result surprising, which requires further investigation, Chung said.

“It’s important for people to consider their own health conditions when implementing these results in everyday life,” Chung said. “For example, abstaining from alcohol can still provide benefits if it is in line with personal choices, and older adults can engage in physical activity at a moderate level rather than vigorous exercise.”

The study team grouped participants based on the number of behaviors adopted, with those who engaged in between three and five behaviors being pooled to increase the sample size for analysis. The majority of this group were younger and female, had a lower body mass index (BMI) and were less likely to have a family history of IBS, researchers said.

“Research into developing a primary prevention strategy for IBS is VERY important since so many people suffer from IBS and the majority are women,” said Dr. Beverley Greenwood-Van Meerveld, professor of physiology at the Center for IBS. Health Sciences from the University of Oklahoma, in an email. “Evidence from this large sample suggests that lifestyle choices play a key role in the development of IBS.”

Stress reduction

The study did not include stress reduction as part of the lifestyle behaviors observed. Greenwood-Van Meerveld, who has studied the role that stress plays in the disorder, said the omission is surprising given that stress has been studied as a factor that plays a significant role in IBS. Additionally, the age group limitation is concerning, she said, since IBS often develops in early adulthood, but the current study includes participants with an average age of 55.

“The measurements are limited, but because the sample size is so large, they provide valuable information about what could reduce the likelihood of IBS as middle-aged and older adults age,” said Dr. Margaret Heitkemper, professor in the department of biobehavioral nursing and health informatics at the University of Washington and associate professor in the division of gastroenterology, in an email.

“As the authors point out, IBS is a heterogeneous disease and several additional factors may be at play.” Heitkemper was not involved in the study.

Maintain good sleep hygiene and gut health

More studies are needed on the effect that sleep quality has on preventing IBS, the researchers said, as a sleep lab would provide more concrete evidence than self-reported sleep in a home environment, said Heitkemper, who studied sleep in women with IBS.

The study concluded that maintaining healthy lifestyle factors is important, Heitkemper said. And following sleep hygiene principles, such as not using electronic devices at bedtime and avoiding caffeine at night, will help individuals who struggle to get better quality sleep, she added.

“Your gut health should never be taken for granted and needs to be protected,” said Greenwood-Van Meerveld. “My advice is to eat healthy and reduce stress levels through daily stress-reducing tools, such as meditation.”