Lifestyle advices for People living with Diverticular Disease - How to prevent flareups?

Diverticular disease is a common condition that affects the digestive system. It occurs when small pouches, called diverticula, form in the wall of the intestine. While most people with diverticular disease experience no symptoms, some may develop complications like diverticulitis, which can cause abdominal pain, fever, and nausea. By adopting a healthy lifestyle, you can significantly reduce your risk of experiencing flare-ups and improve your overall quality of life.

Understanding Diverticular Disease

Diverticular disease is often associated with a low-fiber diet. Fiber adds bulk to your stool, making it easier to pass through the intestine. When your stool is hard and dry, it puts pressure on the intestinal wall, which can lead to the formation of diverticula.

While the exact cause of diverticular disease remains unclear, certain factors can increase your risk:

• Age: The risk increases with age, particularly after 40.
• Diet: A low-fiber diet is a major risk factor.
• Obesity: Being overweight or obese increases your risk.
• Lack of exercise: Regular physical activity promotes healthy bowel function.
• Smoking: Smoking is associated with an increased risk of diverticular complications.
• Certain medications: Some medications, such as steroids and opioids, can increase your risk.

Key Lifestyle Recommendations

1. Dietary Changes

• Increase Fiber Intake Gradually:
  • Aim for 30 grams of fiber per day.
  • Introduce fiber-rich foods slowly to avoid gas and bloating.
  • Good sources of fiber include fruits, vegetables, whole grains, legumes, and nuts.
  • Consider using a fiber supplement if needed, but consult your doctor first.
• Drink Plenty of Fluids:
  • Water is essential for softening stool and preventing constipation.
  • Aim for 8 glasses of water per day.
  • Other healthy fluids include herbal teas and diluted fruit juices.
• Limit Red Meat and Processed Foods:
  • These foods may increase your risk of diverticular complications.
  • Choose lean protein sources like fish, poultry, beans, and lentils.
• Avoid Trigger Foods:
  • Some people find that certain foods trigger their symptoms.
  • Common trigger foods include spicy foods, seeds, nuts, and popcorn.
  • Keep a food diary to identify your personal triggers.

2. Regular Exercise

• Aim for 30 Minutes of Moderate-Intensity Exercise Most Days:
  • Exercise helps regulate bowel movements and reduce constipation.
  • Choose activities you enjoy, such as walking, swimming, or cycling.
  • If you're new to exercise, start slowly and gradually increase your activity level.

3. Weight Management

• Maintain a Healthy Weight:
  • Excess weight puts pressure on your digestive system and increases your risk of complications.
  • If you're overweight or obese, talk to your doctor about a healthy weight loss plan.

4. Quit Smoking

• Smoking is harmful to your overall health and increases your risk of diverticular complications:
  • If you smoke, seek help to quit.

5. Manage Stress

• Stress can worsen digestive symptoms:
  • Find healthy ways to manage stress, such as exercise, meditation, or spending time in nature.

6. Probiotics and Prebiotics

• Probiotics are live bacteria that promote gut health:
  • They may help reduce the risk of diverticular complications.
  • You can find probiotics in fermented foods like yogurt and sauerkraut, or take a probiotic supplement.
• Prebiotics are non-digestible fibers that feed the beneficial bacteria in your gut:
  • They can be found in foods like onions, garlic, bananas, and asparagus.

When to Seek Medical Advice

While lifestyle changes can effectively manage diverticular disease and prevent flare-ups, it's crucial to seek medical advice if you experience any of the following symptoms:

• Severe abdominal pain
• Fever
• Nausea and vomiting
• Blood in your stool
• Changes in bowel habits

These symptoms may indicate a complication like diverticulitis, which requires prompt medical attention.

Additional Tips

• Eat regular meals: Avoid skipping meals or eating large meals, as this can disrupt your digestive system.
• Chew your food thoroughly: This helps break down food and makes it easier to digest.
• Don't strain during bowel movements: Straining can put pressure on your intestine and worsen symptoms.
• Listen to your body: If a particular food triggers your symptoms, avoid it.

Living with Diverticular Disease

By making these lifestyle changes, you can significantly reduce your risk of experiencing flare-ups and improve your overall quality of life. Remember, diverticular disease is a manageable condition. With the right approach, you can live a full and active life.