Nutrition and Irritable Bowel Syndrome
By · CommentsIrritable Bowel Syndrome (IBS) is an increasingly common condition, described as a functional disorder affecting a wide age range of men and women, including young adults.
IBS is considered to be twice as common in women.
Many IBS sufferers notice the onset of symptoms can be linked to life changing events and that symptoms increase during periods of stress and anxiety.
The medical approach to the condition focuses on symptom relief, with prescription drugs to reduce pain and intestinal muscle spasms, anti diarrhoea preparations, laxatives for constipation and anti depressants.
IBS should not be confused with IBD which refers to inflammatory bowel disease – usually considered to cover the conditions of Ulcerative Colitis and Crohn’s Disease.
Symptoms of Irritable Bowel Syndrome
Irritable Bowel Syndrome (IBS) is a very common problem – probably about one in five adults has symptoms of IBS.
These symptoms include constipation, diarrhoea, abdominal pain, bloating, flatulence, nausea and intolerance to certain foods.
There are many possible causes contributing to these symptoms, including food allergy or sensitivity, lactose intolerance, candidiasis, infection, inflammation, toxic overload, pancreatic insufficiency, or parasites such as giardia.
Diarrhoea
For some, the symptoms of Irritable Bowel are of diarrhoea, requiring frequent, urgent visits to the toilet.
This may be more severe in the mornings after waking: eating or drinking can also trigger urgent diarrhoea, as do stressful and anxious moments for some.
Constipation
Constipation presents a different side to Irritable Bowel Syndrome.
A frequent sensation is one of needing the toilet, yet unable to pass a stool, or a sense of incompletion during a toilet visit.
Alternation
A frequent state is an alternation of constipation and diarrhoea.
Mucus may be mixed with the stool, which may become small and pellet like or watery.
Diagnosis
Diagnosis is usually carried out by a GP or specialist, from the symptoms demonstrated by the patient, or after other conditions have been excluded by tests and investigations.
Blood samples are frequently taken to rule out other conditions such as anaemia, inflammation and the presence of antibodies.
The following may all produce symptoms which can be confused with IBS:
- Gastritis – an inflammation of the stomach lining which can be caused by a variety of factors, including excess alcohol, tea, coffee, fizzy drinks and prolonged excessive intake of NSAIDs (non steroidal anti-inflammatory drugs) and the infection Helicobacter pylori.
- Excessive use of laxatives.
- Excessive use of antacid preparations.
- Reduced presence of protective bacteria due to infections and antibiotic use.
- Fungal infections, e.g. Candida.
- Parasitic infections.
Conditions which may also produce similar symptoms are: Lactose Intolerance; Coeliac; Pancreatic insufficiency; and Diverticular disease.
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Good Things to Add to Salad
By · CommentsIt’s that time of year again when we all start adding more salads to our diets.
With a little imagination, salads can be more interesting than just plain lettuce, tomato and cucumber.
These ideas can help turn a salad into a more balanced meal and make it more appealing to eat…
Nuts and seeds
Supply essential fatty acids (vital for hormone function and healthy skin), protein, magnesium and B vitamins.
Croutons
Made without oil or butter, they can add valuable carbohydrate as well as a satisfying crunch.
Take some slices of one- or two-day-old bread, rub both sides with a peeled garlic clove and cut into cubes. Lay cubes in a baking tray and bake in a low oven for 20-30 minutes until crisp. When cool, use or store in an airtight container for up to a. week.
Beans or pulses
Supply carbohydrate, protein and vitamins, as well as extra soluble fibre to regulate blood sugar and blood cholesterol.
Rice, pasta or potatoes
Supply carbohydrate and vitamins and turn a salad into a more filling and satisfying meal.
Fish or egg
An excellent source of protein for nutritional balance. Oily fish such as sardines, mackerel or salmon are especially good as they provide omega-3 fatty acids which help to maintain a healthy heart and circulation.
Olive oil-based dressings
Contain monounsaturated fats, linked with lower cholesterol¬ levels and reduced risk of breast cancer. Add some to the side of your plate and dip salad into it.
Sources of good and bad fats
By · CommentsBest Fats
Monounsaturated Fat Foods
Avocado
Oil (canola, olive, peanut, sesame)
Olives (all)
Nuts: almonds, cashews, filberts, hazelnuts, macadamia nuts, peanuts, pecans, pistachios
Peanut butter (full fat)
Sesame seeds
Good Fats
Polyunsaturated Fat Foods
Margarine (first ingredient is polyunsaturated oil)
Mayonnaise (regular or reduced-fat)
Miracle Whip Salad Dressing (regular or reduced-fat)
Nuts (walnuts)
Oil (corn, safflower, soybean, cottonseed)
Salad dressing (regular & reduced-fat)
Seeds (pumpkin, sunflower)
Omega-3 Fatty Acids
Fatty fish (salmon, mackerel, tuna, herring)
All fish and shellfish contain these fats
Nuts & flaxseed
Bad Fats
Saturated Fats
Bacon & bacon grease
Butter (stick, whipped, reduced-fat)
Coconut
Cream & half-and-half
Cream cheese
Ice cream
Lard & salt pork
Palm & palm kernel oil
Bad Fats
Trans Fats
Hydrogenated or partially hydrogenated fats
Margarine (stick)
Nondairy creamers
Shortening
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Fats: The Good and the Bad
By · CommentsWhen people started to pile on the pounds a few decades ago, fat was declared public enemy number one.
Low-fat became the rallying cry for healthy eating.
And so began one of the most misguided public health campaigns in history.
Most of us know by now that the bad fats are saturated fats, found chiefly in meat and high-fat dairy products, and trans fats, found in fried foods, cakes, crackers, and some margarines.
They raise total cholesterol levels and block arteries.
The good fats are monounsaturated fats and polyunsaturated fats, which mostly come from plants and fish, are essential to good health.
Polyunsaturated fats can be further divided into omega-6, found in most plants, and omega-3 fatty acids, found predominantly in fish oils.
Current thought is that the balance of these two fats may be the most critical measure of a healthy diet.
The modern diet is tipped heavily toward omega-6s.
Restoring the balance of omegas could help fight many of the chronic diseases that plague us.
Omega-6s fatty acids regulate genes that spark inflammation.
Inflammation is increasingly being seen as the central process in heart disease, diabetes, arthritis, and other chronic health problems.
Omega-3s, in contrast, damp down inflammation and have been linked to many health benefits, including lowering triglyceride levels, guarding against dangerous irregular heart rhythms, and preventing plaque from breaking away from the lining of arteries.
Knowing the difference between good fats and bad fats can make healthy shopping a lot easier.
Also knowing sources of good and bad fats can only help.
The Good Fats
Monounsaturated Fats
Monounsaturated fats lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol).
Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil are high in Monounsaturated Fats.
They have also been found to help in weight loss, particularly body fat.
Polyunsaturated Fats
Polyunsaturated fats also lower total cholesterol and LDL cholesterol.
Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.
The Bad Fats
Saturated Fats
Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol).
Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood.
Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.
Hydrogentated/ Trans-Fats
Trans fats are invented as scientists began to “hydrogenate” liquid oils so that they can withstand better in food production process and provide a better shelf life.
As a result of hydrogenation, trans fatty acids are formed.
Trans fatty acids are found in many commercially packaged foods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and hard stick margarine.
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PMS and Nutritional Therapy
By · CommentsIf you are one of the many women who suffer from the monthly nightmare of premenstrual syndrome or PMS, you might find that changing what you eat may really help.
What is PMS?
Premenstrual syndrome (PMS) refers to a group of physical and emotional symptoms that some women experience in the week or two before their menstrual period.
Symptoms subside when the menstrual period starts and within a couple of days of menstrual flow.
Some women experience symptoms throughout their whole cycle without any reprieve.
Symptoms of PMS
PMS symptoms can range from mild to severe.
Symptoms may include:
- Breast Swelling and Tenderness
- Dizziness
- Headache
- Cramps
- Nausea and vomiting
- Food cravings
- Abdominal bloating
- Weight gain from water retention
- Stomach upset
- Swelling of the face, hands, ankles
- Depressed mood
- Crying spells
- Anxiety, irritability, anger
- Trouble falling asleep (insomnia)
- Appetite changes or food cravings
- Fatigue
Good Nutrition
Nutrition can substantially influence your PMS symptoms.
Following a well balanced and nutrient dense diet can really help your symptoms.
Include lots of fresh fruit and vegetables, complex carbohydrates, good quality protein, nuts and seeds to help rebalance and maintain your hormones.
Including soluble fibre such as oats, pulses, lentils, brown rice, fruit and vegetables will help to keep your bowels regular and remove any excess toxins and hormones from building up.
Taking a multivitamin and essential fatty acid supplement to ensure you stay topped up with all the necessary nutrients.
A good multivitamin is Cytoplan’s Foundation Formula and a good essential fatty acid supplement is Bio Care’s Dricelle Omega 3.
Good Nutrition for PMS
- Magnesium Low magnesium levels can lead to water retention, anxiety, irritability, cravings for sugar, and muscle cramps.
All of these experiences are considered to be typical around the premenstrual time.
The mineral magnesium, found in green leafy vegetables, whole grains and pulses, is also involved in the functioning of the neurotransmitter dopamine: if magnesium is low there is a reduction in dopamine secretion, which upsets the balance of the neurotransmitter and the level of serotonin production.
Another area where magnesium is involved is the secretion of insulin, thus a decrease in insulin levels may be responsible for those premenstrual sugar cravings and occasional mood swings.
- B6 (pyridoxine) deficiency in essential fatty acids and vitamin B6, zinc and magnesium, which together create prostaglandins, which help to balance hormone levels.
- Vitamin C
Bad PMS Food
- Caffeine is a stimulant and can cause irritability and lead to over stimulation of the adrenal glands so the body is less able to cope with stress. It can prevent the absorption of some essential nutrients – zinc and iron.
- Alcohol – Excessive intake depletes many vitamins and minerals which can impair the detoxification process of the liver and cause adrenal stimulation.
- Sugar in excess impairs the function of the adrenal glands and has been linked with suppressing the immune system.
- Salt - Certain people are sensitive to salt which may result in high blood pressure. If you are stressed this can have major implications on health.
Natural Remedies
- Flower remedies can often help you deal with the emotions related to being stressed:
Impatiens can help if you find yourself irritated by the little things;
White Chestnut can help with these thoughts that keep going round your mind;
And Beech can help if you have become intolerant and critical.
The Jan de Vries Female Essence combination can also help with any mood swings that you find yourself experiencing.
- Aromatherapy essential oils can be added to baths, massage oil, or infusers.
Essential oils that are used for stress, anxiety and nervous tension are: bergamot, cypress, geranium, jasmine, lavender, melissa, neroli, rose, sandalwood and ylang-ylang.
Lavender is the most common and forms the base of many relaxing blends.
- Herbs: Agnus Castus is the most important herb in relation to helping PMS.
It has been widely studied in relation to PMS and has shown to be extremely helpful in re-establishing a normal balance of hormones.
Agnus Castus works on the pituitary gland and has a balancing effect on the hormones especially in the second half of the cycle which is why it is such an important herb for PMS symptoms.
CAUTION: You should not take any of the above herbs if you are taking, The Pill, Fertillity drugs, HRT or any other hormonal treatment or other medication unless they are recommended by a registered, experienced practitioner
It is also advisable to include some form of relaxation and/ or exercise into your weekly routine. Either aerobic exercise or a yoga class would really help.
The important thing is setting time aside for you.
