Raphael Stevens

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    What You Should Actually Put In Each Section Of Your Resume

    When you job search, you want to make it as easy as possible for companies to learn if you’re a good fit for the roles you’re applying for. The best way to catch the attention of hiring managers and recruiters is by having a resume that is easy to navigate and that highlights all of the key information you want potential employers to know. 
    If you’re a bit stumped on what exactly needs to go in your resume sections, we’re here to simplify things for you. We’re going to walk you through what needs to be in each main section of your resume, so you don’t miss a thing and so employers don’t accidentally miss out on hiring you. 

    In this article

    Contact Information
    We know how easy it is to drag your feet when it comes to big projects like creating a resume. Sometimes the best thing you can do is start with the easiest part—then let that momentum build. So, let’s start with your contact information. Most resume templates include all contact information in one easy-to-see section such as the top of a resume. In this section, you’ll want to include your name, email address, and if you have one, a link to your online portfolio or personal website. 

    Objective Statement
    Objective statements are optional on a resume, but if you have room on your resume, it can be a really helpful section to add. This doesn’t need to be more than a few sentences, so this is another easy section to check off your to-do list. You can start by writing a generic objective statement and then should customize this section of your resume for each job you’re applying for or each industry you’re targeting. In your objective statement, you’ll want to state why you want the position, how your qualifications make you perfectly suited for it, and how you will contribute to their company or team’s success. 
    For example, if you’re applying for roles in social media marketing, you objective statement could say:
    Objective: To secure a position as a social media manager where I can utilize my expertise in digital campaigns and strategic marketing initiatives to drive meaningful engagement from target audiences and increase brand awareness. My goal is to develop effective social media plans that are tailored towards specific goals and outcomes, leveraging data-driven insights to create content that resonates with user bases, increasing lead generation and ROI. With my broad technical knowledge of web tools and analytics platforms, combined with my well-honed communication skills, I am confident I can drive results across all online channels.

    Job History
    Now it’s time to slow down a bit. Filling out the job history portion of your resume is a lot of work, especially if you’re quite a few years into your career, but it’s important not to rush this section. Your job history is the most important section of your resume since it showcases your past experience and accomplishments. Make sure to list all relevant jobs in reverse chronological order with bullet points describing each role and its duties. 
    When including information about current and past roles, you want to highlight your accomplishments using metrics rather than just sharing the tasks you were responsible for. This allows employers to gain an understanding of what you are capable of and how you contributed to a company’s success. 
    For example, instead of writing “Responsible for scheduling Instagram posts”, a more effective way would be “Coordinated five Instagram posts per day which resulted in an average engagement level of 20%, surpassing the previous month’s engagement rate by 10%.” 
    Some employers might only be interested in roles within the last ten to fifteen years, so don’t feel like you have to include everything from when you were first starting out in the workforce. For example, once you have a few full-time roles under your belt, you may not need to include college internships anymore. At the very least, you can eventually just list your older titles and companies and not include such lengthy descriptions with them. You want to make sure you have plenty of room to highlight the work you’ve done in more recent years, as well as the work that is most applicable to the jobs you’re applying for now. 
    If applicable, you can include awards or recognitions that highlight your achievements as well as dates associated with any of the jobs listed in this section.

    Education
    In the education section of your resume, you will list any degrees you earned. You will include the name of the school and graduation dates (if applicable). If you earn a college degree, you don’t need to include your high school degree. If you had a truly impressive GPA (hello latin honors) and recently graduated, you can add your GPA to the education section, but the further along you are in your career, the less this will matter. If your GPA was average, there’s also no need to highlight that fact. 
    If you took any online courses or pursued professional certifications that relate to the jobs you’re applying for, you can also add those to the education section as they can demonstrate additional skill sets or knowledge areas that can benefit the companies you’re applying to. 

    Special Skills
    The special skills section of your resume can be tricky to navigate since the skills each individual chooses to highlight are unique to them. This is a great section to customize for each job you’re applying for. Circle back to the job description and see what skills they are looking for that you can include in this section. Some great special skills to highlight include computer software proficiency, foreign language fluency, or special training received on certain equipment. 
    For example, if the job requires knowledge of Adobe Photoshop, then you’ll want to list that as one of your skills—as long as you really know how to use that program. Think carefully about what skills you want to highlight, you don’t want to list too many or it will clutter your resume. Try to avoid adding the generic skills that everyone includes on their resume (whether they’re true or not). Including that you know how to use Microsoft Word feels like a bit of a no brainer in this day and age. 
    Alongside hard skills (objective and quantifiable skills) such as being able to use certain computer programs, you’ll want to include soft skills on your resume. Soft skills are personal attributes and abilities that help a person interact effectively with others. Examples of soft skills include qualities like communication, problem-solving, self-motivation and adaptability. Soft skills are intangible—they can’t be seen or measured like hard skills such as typing speed or data entry proficiency, but they are just as important as hard skills.

    One Last Word of Advice
    When creating a resume, remember that brevity is key. Your goal should be to provide enough detail about yourself so employers get a good idea of who you are while also understanding why exactly they should hire you over someone else. Think of your resume as a highlight reel. If there’s additional information you want employers to know about you, this is where the cover letter or an online portfolio can really come in handy. 

    9 Unspoken Resume Rules You Should Be Following More

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    The Everygirl’s Guide to PCOS

    Let’s be real: It’s hard being a woman, juggling career goals, side hustles, families, and relationships. And if you’re one of the five million US women of child-bearing years affected by polycystic ovary syndrome (AKA PCOS), throw in having to manage symptoms like irregular periods, excess body hair, weight gain, and acne, leading to shame, frustration, and isolation, and in some cases, anxiety and depression.
    While PCOS affects 4-20% of women of reproductive age worldwide (and is more prevalent among Women of Color), it has yet to be recognized as an important global health problem. What’s more, its prevalence, diagnosis, and management remain some of the most confusing factors of PCOS. But thanks to celebrities like Keke Palmer and Victoria Beckham and the #pcoswarrior community openly sharing their personal experiences with PCOS and demonstrating the importance of prioritizing self-care and self-advocacy, there is now a greater awareness of the disorder and its typical symptoms. More good news: I asked PCOS specialist and hormone expert Dr. Anna Arabyan to give us a crash course on PCOS. Without further ado, The Everygirl’s guide to everything you need to know about PCOS.

    Meet the expert
    Dr. Anna Arabyan
    PCOS Specialist, Hormone Coach, and Founder of NutraFemmeRX
    Dr. Anna Arabyan is a faculty member at the USC Leonard Davis School of Gerontology. Her passionate advocacy for women’s hormonal health and palliative care guide her clinical and teaching interests relating to healthy aging, symptom management, and overall wellness.

    In this article

     
    What is PCOS?
    While there are many definitions of it, Dr. Arabyan put it simply: “Polycystic ovarian syndrome (PCOS) is a hormonal disorder that affects women and can cause irregular periods, high levels of androgens (male hormones) leading to acne, excessive body/facial hair, and polycystic ovaries (enlarged ovaries with small fluid-filled sacs that surround the eggs).” Although the aforementioned are common telltale signs of PCOS, it can manifest differently from person to person. Also, Dr. Arabyan said it’s important to note that not all symptoms need to be present to diagnose PCOS. “The term ‘polycystic’ is a little misleading as not everyone with PCOS has polycystic ovaries,” she explained. “A missed ovulatory cycle (even with a bleed or period) can also indicate PCOS.” Therefore, it’s important to get to know your body and educate yourself on the four phases of the menstrual cycle. 
     
    What are common causes?
    One symptom of PCOS that tends to come up more than others is insulin resistance. In fact, insulin resistance affects 50%–70% of women with PCOS, resulting in the simultaneous presence of two or more diseases or medical conditions including metabolic syndrome, hypertension, and diabetes. “PCOS is caused by a combination of genetic and environmental factors, with the most common underlying cause being insulin resistance,” Dr. Arabyan agreed. “This occurs when cells in the muscles, fat, and liver do not respond well to insulin, leading to hormone imbalances.” Physical signs of insulin resistance can come in the form of skin tags and dark, velvety patches of skin around the armpits, groin, and neck, but to confirm diagnosis, your healthcare provider may order blood tests to determine your glucose levels and cholesterol.
    According to the National Polycystic Ovary Syndrome Association, an estimated 50% of the women with PCOS are undiagnosed because the symptoms have a variety of potential causes. For example, Dr. Arabyan cited other causes of PCOS like chronic inflammation, adrenal disorders, thyroid conditions, and high levels of prolactin, all of which can also cause symptoms similar to PCOS. Identifying the root cause is just as critical as the diagnosis. PCOS defines a grouping of symptoms, but the cause for one woman’s symptoms could be vastly different than another, and therefore, the treatment and management plan should be different as well. “The underlying cause is important to uncover,” she affirmed. “Multiple people with PCOS could present similar symptoms such as missed periods and excess facial hair, and each could have different underlying causes.”
     
    The relationship between PCOS and mental health
    Mental health disorders such as depression, anxiety, bipolar disorder, and binge eating disorder also occur more frequently in women with PCOS. “From my observations, PCOS can affect mental health in two ways,” Dr. Arabyan noted. “Firstly, being diagnosed [with PCOS] can lead to feelings of sadness, overwhelm, loneliness, fear of infertility, and low self-worth. Secondly, the hormonal imbalances can cause severe PMS-like symptoms, further contributing to low mood.” The silver lining? Dr. Arabyan conveyed that improving mental health can be addressed using a two-pronged approach: balancing hormones to reduce symptoms and relying on education, therapy, community support, and self-love practices. 

    Tips to help manage PCOS
    Full disclosure: There is no cure or prevention for PCOS, but it can be treated and managed through healthy lifestyle habits. “Management is a combination of factors including mentality, community, nutrition, physical activity, and supplements if necessary,” Dr. Arabyan expressed. “Understanding that you are not less worthy for having this condition and being a part of a supportive community can go a long way in managing this disorder.” More specifically, Dr. Arabyan mentioned regular exercise, managing stress, seeking support from friends, a diet made up of whole foods, and taking supplements under the supervision of a healthcare practitioner as effective symptom management methods.

    Educate yourself
    It’s only natural to feel alone and at a loss for what to do when you’re diagnosed with PCOS, but it’s more common than most women realize. “PCOS is a common condition and talking about it more openly has become more widespread only recently,” Dr. Arabyan voiced. Not sure where to start? Dr. Arabyan recommended the book Period Repair Manual as a great resource to learn more about PCOS. “Gather as much information as you can so that you can make the best informed decision on how to manage your condition, and above all, realize that you’re not alone.”

    Focus on nutrition
    Instead of approaching a healthy diet from a restrictive, “eat this, not that” mindset, Dr. Arabyan recommended focusing on including foods that can help the potential root causes such as insulin resistance. “I’m a huge fan of dark leafy greens, all vegetables, cleanly-sourced protein, legumes, beans, nuts and berries. Once you start eating more of these foods naturally, processed sugar, refined carbohydrates, alcohol, and fried foods will have less of a place in your diet.” In other words, stick with whole foods and focus on adding a variety of veggies, legumes, and clean protein sources. 

    Balance your exercise routine

    We’ve been taught that exercise is good, but there is such a thing as too much of a good thing (everything in moderation!). Too much high-intensity exercise can disrupt your hormones, so finding the right balance of exercise for you is key. “I recommend mild strength training exercises like Pilates a few times a week, which can help build muscle,” Dr. Arabyan suggested. “I also love the many benefits of taking a daily walk or hike, including improved bowel movements (which is how our bodies remove excess hormones).” Bottom line: Always listen to your body, do what feels right for you, and prioritize movement and recovery equally. 

    Support your mental health
    Stress plays a major role in PCOS, so keeping your cortisol (AKA the stress hormone) levels under control will aid in improving symptoms of PCOS. Try prioritizing good sleep hygiene and self-care (sound bath or cold plunge, anyone?), talking to a mental health professional, journaling, or practicing meditation. Dr. Arabyan concluded with one final piece of advice: “Remember that small steps toward your goals are key and avoiding guilt is important for maintaining a positive outlook and enjoying the journey.” 

    Please consult a doctor or a mental health professional before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

    Why (And How) You Should Plan Your Workouts Around Your Cycle More

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    Everything You Need To Know About Heat Rash (And How To Prevent It)

    Got itchiness, prickling sensations or red bumps on your body? You might have this skin condition. But don’t fret. We’ve got the low-down on this particularly prickly problem and how you can prevent it this summer.

    What Exactly Is A Heat Rash?

    There are many types of skin rashes, which can be concerning, uncomfortable, or downright painful. One of the common types of rash is heat rash, otherwise known as miliaria.

    In simple terms, a heat rash is a skin condition that affects children and adults in hot, humid weather conditions (hello summer), and it usually develops when your pores become blocked and the sweat can’t escape. Most often, you’ll develop a heat rash on the parts of your body that rub together — think inner thighs or under your arms. Yeah, friction…

    READ MORE: 10 Tips To Keep Your Vagina Happy And Healthy

    What Does It Look Like?

    There are three types of heat rash, which can vary in severity and tend to look a little different:

    1. Miliaria Crysallina

    This is the most common and mildest form of heat rash. You’ll notice small clear or white bumps filled with fluid on the surface of your skin. These bumps are bubbles of sweat and will often burst. This type of heat rash doesn’t itch and shouldn’t be painful, and is more common in young babies than in adults.

    2. Miliaria Rubra

    Also known as “prickly heat”, this one’s more common in adults than in children and babies and causes more discomfort than miliaria crysallina because it occurs deeper in the outer layer of the skin or epidermis.

    It may cause: Itchy or prickly sensations, red bumps on the skin, and a lack of sweat in the affected area. Because your body can’t release sweat through the skin’s surface, you’ll also experience inflammation and soreness. But wait, there’s more: The bumps can progress and fill with pus, which is known as miliaria pustulosa.

    3. Miliaria Profunda

    This one is the least common form of heat rash, but it’s one that can recur often and become chronic. It occurs in the dermis, which is the deeper layer of skin. This type of heat rash typically occurs in adults after a physical activity that produces sweat. You’ll notice larger, tough, flesh-coloured bumps.

    As the heat rash stops sweat from leaving your skin, it may lead to nausea and dizziness.

    READ MORE: How To Use Genetic Testing To Improve Your Health

    The Cause

    A heat-related rash occurs when pores become blocked and can’t expel sweat. This is more likely to happen in warmer months, warmer climates and after intense exercise. Also, wearing certain clothing can trap sweat — boom: itchiness, prickling sensations and red bumps. Beware of using thick lotions and creams too.

    Take note: It is possible to get a heat-related rash in cooler weather if you wear clothes or sleep under covers that lead to overheating. Call a doctor if you begin to experience a fever, chills, increased pain or pus draining from the bumps, but the rash is rarely serious and it often goes away without treatment in a few days.

    READ MORE: Skin Cycling: Here’s How To Do The Viral TikTok Skincare Regime

    Follow these tips to prevent heat rash:

    Avoid wearing tight clothing that doesn’t allow your skin to breathe. Moisture-wicking fabrics help prevent sweat build-up on the skin.

    Don’t use thick lotions or creams that can clog your pores.

    Try not to become overheated, especially in warmer months. Seek out air-conditioning.

    Use a soap that won’t dry your skin and doesn’t contain fragrances or dyes. More

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    How Embody Fitness takes their training and body transformation to a new level

    Lifestyle

    by Amy Sessions
    3 hours ago

    Embody Fitness is taking training and body transformation to the next level.
    To understand more, Emirates Woman discusses innovation and staying at the forefront of the industry with Founder James Miller.
    How is Embody Fitness changing the game in terms of fitness and what are the core values at the heart of its DNA?
    Embody Fitness is unique in terms of how closely and scientifically we work with our clients so that we can basically guarantee life-changing results in just a few months now. Our core values always focus on putting our clients at the centre of everything we do. Then having a strong team ethic to ensure our clients get the very best of our team in all areas of our expertise from strength and conditioning, nutrition, recovery, and sports therapy.  Coming to Embody is like walking into your family away from home, we all have each other’s backs and are there to support, encourage, have fun, and achieve amazing results.

    The equipment is state of the art – how challenging was it to define what was needed for a superlative fit-out and to execute that?
    My partner and I have a strong vision for what our facilities need to look and feel like and how they should transport our clients as soon as they enter our doors. We are very design-led and attention to detail is really important to us. So many fitness centres lack inspiration, design, and basic cleanliness and we really want to continue to push the boundaries in terms of what can be achieved. We believe through the combination of a highly professional team through to award-winning design-led facilities means our clients remain inspired and motivated and can achieve the life-changing results they are looking for but never achieved previously.
    You have a recovery suite that focuses on temperature extremes. Why is this key to optimizing the body and mind?
    I am a strong believer in hot-cold therapy treatment having practiced this for a while myself. So we decided to incorporate a state-of-art recovery suite with the latest in infrared saunas and ice baths to bring this experience to our clients.  The latest research is showing so many new and important health benefits I believe most people would benefit their lives from this type of therapy in some way.  From improved muscle recovery, stronger immunity, reduced stress and anxiety, improved sense of well-being, fighting cancer, supporting detoxification and weight loss to improvement in chronic pain and auto-immune diseases there are just so many benefits to be gained.
    What has been the innovation that has changed the game in your life, career or business – and how so?
    Given I am turning 50 soon, I really grew up just ahead of the technology boom, so I would say Apple launching their iPod and then the iPhone changed the way we use to live our lives so much.  When my children see an “old fashion” fixed line telephone or cassette recorder they just laugh, and given how much of our lives exist on our mobile phones these days you can see why.

    What or who is innovative to you and why?
    Someone I grew up with who inspired me with their constant innovation was Richard Branson. He has launched more than 400 entrepreneurial initiatives across so pretty much every sector and has even joined the race to outer space.  A person who is always willing to put themselves in the arena, never afraid to fail, to buck norms, and be persistent in their pursuit to create opportunities for a better world is always going to inspire me in how I want to live my life.
    For more information visit: EmbodyFitness.ae
    February’s – The Innovation Issue – Download Now 
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied More

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    Everything to know about the upcoming ULTRA music festival in Abu Dhabi

    Lifestyle

    by Sarah Joseph
    3 hours ago

    One of the most highly-anticipated music festivals is coming to Abu Dhabi in March 2023.
    Since its inception in Miami in 1999, ULTRA Music Festival has grown into an internationally renowned, three-day event that showcases top-tier electronic music acts and unparalleled production every March.
    After gaining worldwide traction, this festival has paved its way to the Middle East.
    So, if you’re looking for upcoming plans in the month, here’s everything you need to know about the upcoming ULTRA Music Festival in Abu Dhabi.
    When is it happening?
    This first-of-its-kind festival in the UAE is set to take place on Saturday, March 4 and Sunday March 5, 2023.
    Venue
    The festival will take place at the largest open-air venue in the region, Etihad Park, located on Yas Island. One of the world’s fastest-growing leisure and entertainment destinations and a pinnacle of luxury in the United Arab Emirates, Yas Island will provide the perfect setting for the destination festival.

    Phase one headliners
    With top global DJs all set to play at this enticing music festival, the lineup includes Adam Beyer, Afrojack, Amelie Lens, Calvin Harris, ILLENIUM, KSHMR, NGHTMRE, Sasha_John, Digweed andSkrillex.
    Final line up
    ULTRA’s famed resistance concept has added five more industry stalwarts to the event. Ilario Alicante, Kolsch, Melanie Ribbie, Mind Against and Pan-Pot are the latest world-class acts set to grace the Resistance stage this year.
    Premium offerings
    ULTRA Abu Dhabi will offer a Premium General Experience pass that allows access holders to dedicated entrance gates, toilets, F&B offerings as well as their own lounge area where they can experience the most amazing night of their lives.
    A VIP experience
    The concert will also offer bespoke VVIP Experiences at both stages, packed with bottle service, mind-blowing theatrics, and the very best view in the house. Details on table sales will be announced shortly on ULTRA Abu Dhabi’s social media channels and website.
    Tickets
    The advance 2-day tickets are priced at Dhs480 and regular are priced at Dhs540 for general admission. The premium general admission 2-day tickets are priced at Dhs680 and regular 2 day are priced at Dhs765. They can now be purchased online at ultraabudhabi.com
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Instagram @ultraabudhabi More

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    7 unique heritage sites to visit in Dubai

    Lifestyle

    by Sarah Joseph
    2 hours ago

    After unifying in 1971, the UAE has come a long way and there are several spots that mark its rich heritage.
    In Dubai, there are many sites that display the nation’s history and pay homage to where it all began.
    As an ode to the UAE’s long-standing cultural heritage, here are seven renowned sites to visit in Dubai.
    Coffee Museum

    Designed to pay homage to the UAE’s coffee culture, this concept features different roasting and brewing styles close to the country’s heritage. From Middle Eastern techniques to a wide selection of coffee documentaries, visitors are educated about the ins and outside of its historical significance in Dubai. Located in Al Fahidi in Bur Dubai, this heritage hub promises a relaxing atmosphere with traditional regional architecture.
    For more information visit coffeemuseum.ae
    Etihad Museum

    Designed to highlight the nation’s history and how the seven emirates came to unity 1971, this heritage site displays a fascinating collection of artefacts. The museum is a masterful tribute to the manuscripts on which the union agreement was originally signed. With key photographs and interactive audio-visual exhibits, visitors can experience the UAE’s archival symbolism in a creative manner. Located in Jumeriah St. 1, it’s open daily from 10am to 8pm.
    For more information visit etihadmuseum.dubaiculture.gov.ae
    Old Souq

    This expansive area is nothing short of lavish gold jewellery, handwoven fabrics, traditional oud perfumes and exquisite souvenirs. For visitors and tourists wanting to take back a piece of the UAE, they can opt for bespoke jewellery pieces as a special memento. Known for an array of exotic spices, this neighbourhood has a plethora of high-quality spices and locally-blended teas to take home. Additionally, visitors can discover the colourful textile market in the heart of Bur Dubai.
    Hatta Heritage Village

    Go back in time to the life of ancient villagers with a host of citadels, forts and towers in Dubai’s mountain town. With springs and lush valleys, visitors can experience the life of villagers who have adopted a sustainable technique of living. To visit nature’s beauty first-hand, the Hatta Dam provides activities such as kayaking for that picturesque spot. For an insight into the UAE’s traditional techniques, visitors can view the villagers’ inherited traditions that include jewellery making, weaponry, pottery and more for an ideal afternoon getaway.
    Sheikh Mohammed bin Rashid Al Maktoum Centre for Cultural Understanding

    Founded in 1998, this centre was founded to educate expats from different communities living and visiting the UAE. Located in a beautifully restored wind tower house in the historic, Al Fahidi Historical Neighbourhood in Bur Dubai, where visitors can interact with local Emiratis and learn about traditional cuisine. With a 360-degree experience, guests can take a seat on the Bedouin-style carpets and indulge in a traditional Emirati meal, be it breakfast, lunch or dinner and experience a guided tour of the neighbourhood.
    For more information visit cultures.ae
    Arabian Tea House

    To experience fine Emirati hospitality, this venue has provided the first Emirati cuisine since 1997. With authentic elements such as rattan chairs, lace curtains, turquoise benches, visitors can enjoy a cup of traditional Arabic coffee known as gahwa to explore the city’s past. As a relaxing oasis to talk and unwind, customers can go back in time to when old architecture reigned supreme. This concept is situated in the Al Fahidi Historical Neighbourhood which was previously known as Al Bastakiya.
    For more information visit arabianteahouse.com
    Dubai Museum

    To delve into life before the discovery of oil, this ancient museum takes visitors on an unseen journey in a quaint, low-slung military fort from the 1700s. From pearl diving to fishing, light is shed upon ancient occupation and other archaeological finds. The galleries recreate scenes from the creek, traditional Arab houses, mosques, the souk, date farms and desert and marine life. Again, the museum is situated in the Al Fahidi Historical Neighbourhood. Built in 1787, this fort was once the monarch’s base and highlights the history of the UAE.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Instagram & Feature Image: Instagram @abusaif4446 More

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    Everything You Really Need To Know About Irritable Bowel Syndrome

    For some, IIrritable Bowel Syndrome, or IBS, is a chronic disorder that characterises daily living. For others, it is a periodically unwelcome visitor. IBS affects 15 to 20% of the general population and is a complex disorder without definitive answers.

    Defining IBS

    It is rarely one single symptom that qualifies IBS. IBS is a ‘syndrome’, meaning a group of symptoms. Irritable Bowel Syndrome affects predominantly the colon or large bowel. It is the part of the digestive tract that stores stool. It is not a disease but a functional disorder, meaning that the bowel does not work, or function, correctly.

    IBS does not damage the colon or other parts of the digestive system. It is not a precursor to other health problems or diseases such as colon cancer.

    IBS is not synonymous with inflammatory bowel disease. The main forms of which are Crohn’s Disease and ulcerative colitis. This involves inflammation of the intestines and is more severe than IBS.

    IBS is often sub-classified as diarrhoea type or constipation type. This depends on the major symptoms experienced by the individual.

    Prevalence

    IBS usually begins around age 20 and is more common among women. It is the most common disease diagnosed by gastroenterologists. Also, one of the most common disorders seen by primary care physicians/general practitioners.

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    Symptoms

    Common Symptoms

    Symptoms vary from person to person and may even vary for an individual from day to day. It could fluctuate between extremes such as diarrhoea and constipation. The most common symptoms are abdominal cramping (especially in the lower left side of the abdomen), discomfort and bloating.

    Other Symptoms

    Incomplete evacuation

    Mucus in stool

    Flatulence

    The sudden need to pass a stool upon waking in the morning or after breakfast or coffee

    Another symptom of IBS is bowel movements that are inconsistent with one’s normal patterns. However, with ‘normal’ bowel movements varying significantly from person to person, it is difficult to establish criteria just on one’s frequency of bowel movements. Signs and symptoms often resemble those of other disorders or diseases, making diagnosis that much more difficult.

    The following are not symptoms of IBS:

    These symptoms could indicate other forms of bowel disease or problems.

    Factors That Make It Worse

    Hormonal changes (during the menstrual cycle, for example)

    Smoking

    Food sensitivity (to wheat or lactose, for example)

    Processed and smoked foods

    Insufficient or excessive fibre

    Abnormal intestinal bacteria

    Gas-forming foods such as pulses and cabbage

    Drinks containing caffeine and/or alcohol as well as carbonated drinks

    Sensitivity to artificial additives, colourants, flavourants etc.

    Antibiotics

    Certain painkillers, antidepressants and antihistamines

    Stress, anxiety and depression

    It’s clear that IBS is often interlinked with other disorders. This suggests that finding a solution for one ailment (such as stress or hormonal imbalance) could indirectly relieve associated IBS symptoms.

    READ MORE: New Research Shows Where Women Carry Fat Could Protect Them From Brain Disease

    IBS and Emotional Stress

    The stomach area has been referred to in some cultures as the ‘seat of our emotions’. Ample research has been done over the past three decades. The results support theories that there is a close link between IBS and emotions. One of the first references to the concept of an “irritable bowel” appeared in the Rocky Mountain Medical Journal in 1950. The term was used to categorise patients who developed symptoms of diarrhoea, abdominal pain or constipation, but where no well-recognised infective cause could be found.

    In 2001, researchers led by Dr Svein Blomhoff of the National Hospital in Oslo, Norway, studied the effects of emotional words on women with IBS. The women’s rectal muscles responded by contracting or relaxing in 70 to 77 percent of cases. The strongest responses were to words that were related to sadness and anxiety. Researchers concluded that when treating IBS, the emotional and mental state of the patient is important in determining a course of treatment.

    This psychosomatic link makes IBS even more difficult, particularly for non-sufferers, to understand.

    The digestive tract is a highly complex and sensitive system involving several different types of nerve pathways that run between the brain and the digestive organs, which interact with other systems in the body, including higher-order functions such as emotional processing. The intestinal lining hosts an entire network of nerves, known as the enteric nervous system.

    READ MORE: Flying Pregnant? Get These Health Checks First

    Stress

    Stress has a strong impact on the gastrointestinal tract of any person, whether a sufferer of gastrointestinal disorders or not. Symptoms such as abdominal pain and inconsistent passage of faeces are common in anxiety-based disorders. Not only can inner conflict or responses to one’s environment precede gastrointestinal symptoms, but these symptoms are also likely to produce further symptoms of anxiety or depression. In addition to the direct effects that stress has on the digestive system, there may be indirect effects, for example compulsive ‘comfort eating’ or smoking during stressful times, which also affects digestion.

    Diagnosis

    No specific laboratory test exists to diagnose IBS and diagnosis is rarely immediate. Instead, ongoing processes of elimination are employed, such as the elimination of certain foods in the diet. For example, if dairy products are cut out of the diet but IBS symptoms do not improve within that period, lactose intolerance is ruled out and an elimination of wheat may begin. Diagnosis is also made through the exclusion of other ailments. For example, an evaluation of the patient’s stool might reveal that the cause of symptoms is due to a gastrointestinal infection.

    IBS is generally diagnosed on the basis of a complete analysis of medical history that includes a careful description of symptoms and a physical examination. Doctors generally use a set list of specific symptoms, called the Rome criteria and Manning criteria, to make an accurate diagnosis. It is suggested that patients keep a diary to record and supply daily symptoms to their doctor.

    Treatment

    No cure has been found for IBS but many options are available to treat the symptoms. Your doctor will give you the best treatment for your particular symptoms.

    Medication

    Medication affects people differently, and no one medication or combination of medications will work for everyone with IBS. You will need to work with your doctor to find the best solution for you.

    Antispasmodics are commonly prescribed, which help to control colon muscle spasms and reduce abdominal pain. Probiotics are often recommended to IBS sufferers to restore the natural bacterial balance in the digestive system. Fibre supplements are generally advised for constipation (however, bloatedness and gas can worsen with increased insoluble fibre intake). Dietary and lifestyle changes should always be tried before laxatives or anti-diarrhoea medication is used. Any medication should be used very carefully since some are habit-forming and could impair intestinal functioning even further in the long term.

    Diet

    As discussed above, fibre may be beneficial to the colon or it may aggravate symptoms. It is suggested that IBS sufferers gradually add foods with fibre to their diet – a sudden influx of fibre can be too harsh on a sensitive digestive system. Large meals can cause cramping and diarrhoea, thus it is best to eat small meals throughout the day. It is also important to keep hydrated and drink between six and eight glasses of water per day. Many IBS sufferers find that spicy foods exacerbate their symptoms.

    READ MORE: 6 Reasons You Could Struggle To Get Pregnant With PCOS & What You Can Do About It

    Soluble fibre helps both diarrhoea and constipation. It dissolves in water and forms a gel-like substance. Some foods that contain soluble fibre are apples, beans and citrus fruits. Psyllium, a natural vegetable fibre, is also a soluble fibre. Insoluble fibre helps constipation by moving material through your digestive system and adding bulk to your stool. Insoluble fibre is found in wholegrain bread, wheat bran and many vegetables.

    Stress Management

    The colon, like the heart and the lungs, is partly controlled by the autonomic nervous system, which responds to stress. Thus it is no surprise that the digestive system reacts to stressful situations – when one is nervous or upset during times of conflict, for example. Occasionally, antidepressants are prescribed to alleviate stress-related symptoms – certain types of antidepressants are more suited to a diarrhoea-type IBS and others are more suited to a constipation-type IBS. Lifestyle changes and relaxation techniques such as meditation and exercise should, as far as possible, be the primary source of stress management. More

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    in health and weelbeing

    50 Journal Prompts and Affirmations for Self-Love

    Valentine’s Day can bring to the surface a lot of mixed feelings surrounding love. It’s normal to feel either full of love and admiration, or the opposite, like we’re missing something from our lives or–even worse–like we’ve failed. As a generation that grew up idealizing Disney princess fairytales and believing that happily ever after is finding a Prince Charming, it’s no wonder we can feel like failures if we don’t experience it.
    The truth is, there are so many different forms of love available to us, aside from the love that comes from a romantic relationship. There is love that comes from our families, friendships, children, and most importantly, ourselves. So this February–and every day after–take some time to practice self-love because it’s the most important kind. Read on for 50 journal prompts and affirmations to get you started. 

    Journal prompts on self-love
    1. Write yourself a love letter.
    2. Look back on the last five years and share the accomplishments you are most proud of.
    3. Describe your dream self-care day (then, plan a date to do it).
    4. Write down five things you are grateful for.
    5. Write about why you are a great friend/partner/daughter.
    6. What are you looking for in a romantic relationship? How can you give it to yourself?
    7. Who inspires you? What attributes do you share?
    8. Name something you love about your body that isn’t related to what it looks like.
    9. Write down five things you can do this week to bring joy to your routine.
    10. What are you excited about?
    11. Write down five nice things people have said about you recently.
    12. “I am worthy of love because…”
    13. If time and money weren’t an issue, what would you do with your life? Dream a little.
    14. When are you saying “yes” when you want to be saying “no.”
    15. What can you forgive yourself for?
    16. If you could talk to your younger self, what would you tell her?
    17. Where can you incorporate play into your life?
    18. Write down 30 things that make you smile.
    19. What are three self-love habits you can incorporate into your routine?
    20. What can you do this week for your body? Your mind? Your soul?
    21. “I secretly enjoy…”
    22. Describe five traits you liked in yourself as a child.
    23. List out your daily habits. Which ones are nurturing? Which ones aren’t?
    24. Describe the items in your home that bring you joy. Which ones aren’t bringing you joy, and why are you keeping them?
    25. What does “self-love” mean to you? 

    Affirmations on self-love
    1. I am enough.
    2. I love my body and all it does for me.
    3. I am worthy of love.
    4. Everything I need is already within me.
    5. I let go of all that does not serve me.
    6. Healing doesn’t happen in a straight line.
    7. I choose progress over perfection.
    8. I have a lot to offer the world.
    9. I am not my mistakes or flaws.
    10. I honor my own life path.
    11. I am balanced.
    12. My inner world creates my outer world.
    13. I have the ability to reclaim my power.
    14. I deserve happiness and joy.
    15. The universe has my back.
    16. It is a good day to be alive.
    17. Good things are ahead of me, good things are coming.
    18. I don’t need someone else to feel happiness.
    19. I am at peace.
    20. I am the hero of my own life story.
    21. I will not compare myself to strangers on the internet.
    22. I can accomplish anything I set my mind to.
    23. I am allowed to take up space.
    23. I am strong.
    25. I am proud of my accomplishments–no matter how small.

    The Everygirl’s 28-Day Self-Love Challenge More