Inflammatory bowel disease (IBD) is a chronic condition that causes inflammation in the digestive tract. There are two main types of IBD: ulcerative colitis and Crohn’s disease.

IBD can cause symptoms such as abdominal pain, cramping, diarrhea, and rectal bleeding. While there is no cure for IBD, there are lifestyle changes you can make to help reduce your risk of developing the condition. Here are 10 lifestyle changes that may help.

1. Quit Smoking

There is a strong link between smoking and IBD. In fact, smokers are twice as likely to develop Crohn’s disease as nonsmokers. Additionally, smoking can make IBD symptoms worse.

If you are a smoker, quitting smoking may help reduce your risk of developing IBD and improve your overall health.

2. Reduce Stress

Stress can trigger IBD symptoms and may even increase the risk of developing the disease. To help reduce stress, try mindfulness meditation, deep breathing exercises, or yoga. Additionally, make time for activities you enjoy and prioritize self-care.

3. Exercise Regularly

Regular exercise can help improve gut health and reduce inflammation in the body. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Walking, swimming, and cycling are all excellent forms of exercise.

4. Eat a Healthy Diet

A healthy diet filled with whole foods may help reduce the risk of developing IBD. Focus on eating plenty of fruits, vegetables, lean proteins, healthy fats, and whole grains. Additionally, avoid processed foods, sugary drinks, and alcohol.

5. Stay Hydrated

Drinking enough water is important for overall health and may help reduce the risk of developing IBD. Aim for at least 8 cups of water per day, and more if you exercise or live in a hot climate.

6. Get Enough Sleep

Getting enough sleep is important for overall health, and may help reduce the risk of developing IBD. Aim for at least 7-9 hours of sleep per night. Additionally, try to establish a regular sleep schedule and create a relaxing bedtime routine.

7. Manage Medications

Some medications can increase the risk of developing IBD or make symptoms worse. If you are taking medications that may impact your digestive health, talk to your doctor about possible alternatives.

8. Practice Good Hygiene

Good hygiene can help prevent the spread of germs that can cause IBD. Wash your hands regularly, especially before eating and after using the bathroom. Additionally, avoid close contact with people who are sick, and stay up to date on vaccinations.

9. Limit NSAIDs

Nonsteroidal anti-inflammatory drugs (NSAIDs) can increase the risk of developing IBD. If you need to take NSAIDs for pain relief, talk to your doctor about alternative pain management strategies.

10. Know Your Family History

If you have a family history of IBD, you may be at an increased risk of developing the condition. Talk to your doctor about any family history of digestive disorders and get regular screenings as recommended.