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Simple tips for managing ulcerative colitis

Ulcerative colitis is an unpredictable and highly inflammatory bowel disease. People with this condition frequently experience ulcers in their colon, a part of the large intestine. Additionally, diarrhea, bloody stools, abdominal cramps, and constipation are common indicators of this disorder. Such symptoms may worsen once in a while, known as flare-ups, while on other occasions, one may experience none. Here are some simple and effective ways to manage ulcerative colitis symptoms:

Reducing fiber intake
Surprisingly, fiber-rich foods can trigger ulcerative colitis flare-ups in people with the condition. Fiber is a good option for people looking to improve their bowel health and regularity. However, too much fiber has been found to aggravate ulcerative colitis flare-ups. To offset this, patients can consume low-fiber foods such as butter, tofu, eggs, fish, refined carbohydrates (white bread, white rice, white pasta), fish, juice with no pulp, and a few cooked fruits with no seeds or skin.

Exercising regularly
Following a regular exercise routine is always advisable due to the range of health benefits it brings into a person’s life. Daily workouts also help reduce the symptoms and complications associated with ulcerative colitis. When a person living with this disorder exercises regularly, they can counter some of the more extreme symptoms, such as a weakened immune system, decreased bone density, stress and pain, and the emotional turmoil that all these bring.

To counter these symptoms, one can participate in swimming, biking, jogging, and other exercises at least four days a week. Even working out with moderate intensity helps release protective proteins such as irisin from frequently-functional skeletal muscles. This reduces the severity of inflammatory bowel disease and ulcerative colitis.

Avoiding stress-inducing situations
Stress can worsen the signs and symptoms of ulcerative colitis. Stress and anxiety often trigger flare-ups in patients. Cortisol, the infamous stress hormone of the human body, triggers the inflammations that characterize ulcerative colitis. Therefore, one needs to practice simple stress management techniques to prevent multiple flare-ups.

While internal aspects such as depression and anxiety are harder to control, one can at least reduce the external stress-inducing factors to manage ulcerative colitis effectively. One can carry out daily workout sessions, breathing exercises, and mindfulness routines to de-stress.

Consuming foods rich in omega-3 fatty acids
Foods rich in omega-3 fatty acids help keep ulcerative colitis-based inflammations at bay for their consumers. Foods such as mackerel, salmon, cod liver oil, oysters, anchovies, sardines, herring, caviar, flaxseed, chia seeds, walnuts, soybeans, and many others are rich in omega-3 fatty acids. These foods reduce the frequency of ulcerative colitis flare-ups and also enhance the cells lining the intestinal tract.

Additionally, several research studies have found that omega-3 fatty acids also inhibit inflammation-causing cytokines. However, despite all these positives, one must still consult a healthcare expert or dietician before drastically altering what they consume at different points during the day.

Cutting down on dairy consumption
There is no definitive scientific evidence of dairy foods being harmful to the digestive system. However, research studies have found that milk, cheese, yogurt, ice cream, and mayonnaise can trigger flare-ups in individuals with ulcerative colitis. Additionally, such foods give some people abdominal pain, diarrhea, and gas.

Again, one needs to check with their family doctor before cutting out dairy foods entirely from their daily meals, considering their numerous health benefits.

Eating smaller meals
For many, the symptoms of ulcerative colitis worsen after they have consumed a massive meal, including several courses. In fact, for people living with any digestive issue, and not just ulcerative colitis, if consuming three large meals aggravates issues such as abdominal pain, bowel problems, and metabolism difficulties, they can eat smaller meals. Preferably, five to six smaller meals a day can be tried until the symptoms improve. More importantly, one must have meals that are nutrient-dense and high-energy foods, yet easy on the digestive system.

Maintaining a food journal
In direct continuation with the suggestion of eating lighter meals, one can document what they eat to keep tabs on their digestive health. Maintaining a food journal is one of the best ways to manage the severity and frequency of ulcerative colitis symptoms. There are several conflicting reports online about which foods trigger ulcerative colitis flare-ups in individuals. As is often the case, certain foods may trigger symptoms in some people. So, keeping a food journal helps people identify and remember the items that worsen their symptoms. Certain foods may not cause flare-ups in patients but may intensify symptoms such as diarrhea and stomach aches. Keeping a journal helps people with outright avoiding such foods or consuming them in moderate or lesser proportions.

Also, does adding specific foods reduce the symptoms? If yes, then that piece of information can also be recorded in the journal.

Consulting a healthcare expert
Health intervention may become necessary for some people to deal with severe ulcerative colitis symptoms. Therefore, constantly keeping in touch with a healthcare expert is useful for people with this condition. Without proper treatment, the affected person may have frequent relapses and flare-ups.

Ultra-aggressive cases of ulcerative colitis are rare, meaning that not every individual with this condition will need to be hospitalized. However, consulting a healthcare expert from time to time to discuss the best and worst foods to eat, habits, and other lifestyle-related aspects can come in handy for ulcerative colitis patients.

Keeping the body hydrated
Keeping the body hydrated allows people to get back the fluids they lose through colitis-induced diarrhea. Therefore, one must drink water and other healthy fluids to restore their liquid levels and also the electrolytic reserves of potassium, magnesium, and salt lost through diarrhea.

Practicing breathing exercises
As stated earlier, stress is a major trigger of ulcerative colitis flare-ups. Breathing exercises help people deal with their stress and anxiety issues and, by extension, reduce the frequency and severity of ulcerative colitis flare-ups and complications.

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