Talk to your supervisor
Does IBS mean that you often have to call your work to request a sick day? Do you do your upmost to avoid any meetings for fear that your symptoms will suddenly flare up and you’ll have no way out? Perhaps you just find it difficult to crack on with your workload because of the uncomfortable and distracting nature of digestive problems.
IBS can interfere with work in a whole range of ways but those around you can do little to help unless they know what’s going on. I do realise that it can feel embarrassing and deeply personal to discuss the symptoms associated with IBS but when your supervisor understands the condition they may be able to put in measures to help such as flexible working practices, easy to access toilets and regular work breaks. Alongside this they may be able to monitor your workload more closely to ensure that what you’re taking on is manageable.
If you’re still a little unsure about having to discuss your IBS openly, perhaps you’re new to the company or you don’t have a close relationship with your manager, then I’d advise you get a letter from your GP. Ask them to discuss what the condition is and what impact it has on your day-to-day-life so that your supervisor understands what’s going on.
Stick to a routine
To keep your IBS in check whilst you work I’d always recommend you stick to a regular routine. This should minimise stress and will therefore help to keep the likes of constipation and diarrhoea at bay.
Here are my top tips for the working day:
- Allow plenty of time for a nutritious breakfast – plus remember to make sure you chew each mouthful thoroughly before swallowing
- Don’t eat on the go - this includes on the train, in the car, on the bus and as you walk along the street!
- Use the toilet before you leave the house – this one doesn’t need much explanation…
- Take a packed lunch – this way you’ll be able to plan in advance what you’re eating and how much you’re eating. Also, you won’t have to rely on something from the canteen that will risk causing a flare up!
- Take a lunch break – again, taking the time to sit down and eat slowly in a stress-free environment is essential to good digestion!
- Don’t skip lunch – this is easily done when you’re trying to get work completed but, although it may allow you to finish the latest PowerPoint presentation, it definitely won’t help your IBS!
- Drink throughout the day – of all the simple eating habits that can help ease IBS, water is particularly important so keep a bottle by your desk (or locker, or patrol car, or staff room) and stay hydrated
- Swap your coffee for a herbal tea – there are so many varieties to choose from here and they are much kinder to the digestive system than caffeine. For some ideas on which ones are best take a look at my blog ‘Drinks to help IBS’.
Tackle stress
We know that stress has a big part to play in IBS symptoms and so this explains why the problem often gets worse at work, or when we are battling a particularly high workload. A flare up at this time is thought to be linked to our fight or flight response which, in order to deal with the source of stress, directs attention away from the digestive system.
If you are finding it difficult to cope with your workload it can, once again, be helpful to talk to your colleagues or a supervisor about the matter. They may be in the position to relieve you of some of your workload and, at the very least, it can be helpful to have someone to talk to about your concerns.
Keep meetings short
If you can see a connection between the severity of your IBS symptoms and having to attend meetings and presentations then speak to a manager about limiting how much time you spend doing these things. I do realise that these things aren’t always avoidable but with companies increasingly making use of conference calls and Skype, this may offer up an alternative.
Keep your diet in check
As IBS differs from person to person, the type of foods that cause problems can differ considerably too and so that’s why it’s a good idea to keep a food diary for a couple of weeks. This will highlight any links between your symptoms and the foods you eat.
When it comes to eating at work, soups, a homemade trail mix or a corn tortilla with hummus are all good options. However, for a much more detailed discussion of what to eat when you’ve got IBS, have a look at my blog on the topic.
Make lifestyle changes
When we are working it’s easy to get stuck into the same old routine in the evenings – we make dinner, watch tv, put some washing on, ferry the kids from A to B. However, simple lifestyle changes like exercising more can actually help to ease IBS so it may be time to make more space for yourself in the evenings.
A simple activity like swimming or walking releases feel-good hormones known as endorphins which can reduce stress. This should help to relieve the tension of the working day however, such activities also encourage a healthy gut. So, if there’s an activity or an exercise class you fancy trying now’s the time to go!
Limit travel
Travel can throw up some problems for those with IBS because it becomes harder to control what you’re eating, plus the whole process can prove quite stressful. You may find yourself running to catch a plane or train for example, plus delays are not uncommon and so there’s always the concern that you might not make it to your meeting on time.
If you have no choice but to travel for work then read my travel tips for IBS sufferers to ensure each journey goes as smoothly as possible. Where it is feasible however, you may find that limiting your travel helps to keep your symptoms under control.
Try natural remedies
Whatever your preferred treatment is, ensure you have it on hand throughout the working day in case of a sudden flare up.
Silicol gel is a great option for those with symptoms including nausea, flatulence, stomach ache and diarrhoea.
It contains silicic acid which binds to harmful substances to help facilitate their removal from the stomach.
Keep your IBS survival kit nearby
Despite taking lots of precautions IBS can be unpredictable so if you find yourself in the midst of a sudden flare up it always helps to be prepared. I recommend you take an IBS survival kit with you to work to help fend off any sudden symptoms. With this, as well as all the tips I’ve already listed, you’ll be in the best place to deal with IBS at work!
