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      Salt Deficiency: 9 Disturbing Signs You’re Really Not Eating Enough Salt

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      Ah salt… The crack cocaine of dinner parties. These health-conscious days, a raised eyebrow as you reach for the shaker is par for the “course”, given that too much salt can be detrimental to otherwise healthy bodies.

      But what if we told you that too little salt can also be bad for you? Yup: Sodium is actually a mineral that’s fairly critical for a number of your bodily functions, including fluid balance, blood pressure management and the nervous system.

      A condition called hyponatraemia results from a low level of sodium in the blood, and it’s caused by… you guessed it: Too little of this maligned condiment. In fact, head’s up Fit Fam: Hyponatraemia may be caused by drinking too much water, for example during strenuous exercise, without proper replacement of sodium, which could lead to a salt deficiency. Electrolyte drinks, on the other hand, replenish sodium stores.

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

      What Causes Low Sodium Levels?

      A string of medical conditions can lead to low sodium levels in the body: kidney failure, congestive heart failure, adrenal insufficiency, hypothyroidism and cirrhosis of the liver. Anorexia and certain meds can also cause a sodium imbalance. But it can also result when sodium is lost during prolonged sweating and severe vomiting or diarrhoea.

      For the majority of us, the only time this would be an issue is if you have a diet severely low on salt, or you’re doing some mega training accompanied by mega sweating. Drinking too much water during exercise may dilute the sodium content in your blood, and dehydration also causes your body to lose fluids and electrolytes, which may cause your sodium level to dip. So you need to get that balance right.

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

      So, What Should You Watch Out For?

      In long-term (chronic) hyponatraemia, where the blood sodium levels drop gradually over time, symptoms can be very non-specific and can include:

      Headache

      Confusion or altered mental state

      Seizures

      Decreased consciousness

      But the more subtle symptoms include:

      Restlessness

      Muscle spasms or cramps

      weakness

      dizziness

      Tiredness

      All of which can be accompanied by nausea and vomiting.

      How Is Salt Deficiency Diagnosed?

      The symptoms of hyponatraemia are not specific, so you’d need to pop in on your doc for a blood test to measure your sodium levels.

      READ MORE: 5 Things We ALL Do To Avoid Germs, That Are Actually Useless AF

      And How Is It Treated?

      Mild hyponatraemia may not require treatment other than adjustments in diet, lifestyle or meds. For severe cases, treatment often involves intravenous fluids and electrolytes.

      And If You’re Feeling Daring…

      Believe it or not, there are people out there who swear by downing pickle juice after a particularly heavy workout. This age-old remedy apparently works because pickle juice is made up mostly of water, vinegar and… salt. But, because there’s a bunch of conflicting evidence on its benefits out there, we suggest sticking to your regular electrolyte drink. More

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      8 Natural Laxatives That Actually Work To Relieve Constipation

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      Women are talking more about their bodies than ever, but one common issue is still pretty taboo: constipation (and laxatives).

      Well, we’re here to change that! After all, 16 percent of women regularly suffer from difficult bowel movements, while even more of us deal with it every once in a while, according to research. Fun fact: Constipation is more common in women than in men, possibly due to hormones. Yep, there’s no end to the list of things that can throw your bathroom habits out of whack. Think: your monthly cycle, dietary changes, stress, sleep problems, and even travel. Seriously, what’s that last one about???

      If you’re feeling blocked up, don’t wait more than two or three days before dealing with it, says Lisa Ganjhu, a gastroenterologist and clinical associate professor of medicine at NYU Langone Medical Center. “Your body is going to tell you it’s uncomfortable, so pay attention to it,” she says.

      And, good news: It can be pretty easy to get your bowels moving without any medication. “Natural laxatives are definitely gentler than some of the prescription laxatives, and even a little gentler than what you can get over the counter,” she says. Bonus: You probably have some of them already hanging out in your fridge or pantry. Laxative foods to the rescue!

      Here, we share eight natural laxatives that can get your bathroom habits moving again. Better yet, integrate them into your regular diet to keep things, well, regular:

      1/ Water

      Just like staying hydrated is good for the rest of your body, it’s helpful for your digestive system, too. “Water basically lubricates everything and softens the stool,” says Ganjhu. “The whole point of the stool getting to the colon is for it to try to absorb all of the extra water [along the way] in order to solidify.”

      The longer stool stays in the colon, though, the longer the water has to get sucked back out of it, eventually becoming rock hard—ouch. “Getting fluid back into your body helps to soften the stool and stimulates the colon to empty out,” she says.

      READ MORE: 6 Reasons Why You’re Pooping A Whole Lot More Than Usual

      2/ Greek Yoghurt

      Yoghurt and other probiotics are generally good for your gut and for digestion. “Whether you’ve got diarrhoea or you’re constipated, probiotics help your bowels because they reset your gut microbiome,” says Ganjhu. “We all have a billion bacteria in there, and if it’s not the right ones that are working well, that’s what can lead to indigestion, bloating, and changes in our bowels. Probiotics add more of the healthy bacteria to your gut and reconstitute your digestive tract with that good bacteria.”

      Look for Greek yoghurt varieties that list “live and active cultures” on their label, she recommends.

      READ MORE: Exactly Why You Get Gas And Diarrhoea On Your Period

      3/ Leafy Greens

      Leafy green veggies like spinach, kale, and cabbage are the densest in terms of fibre, which is what your system really needs in order to get moving. “That fibre stimulates the colon to contract — it gives it a sense of fullness, which it wants to push out,” says Ganjhu.

      Considering the fact that most people don’t get close to consuming the recommended 25 grams of fibre per day, upping your intake of leafy greens could be a quick way to jumpstart your digestive tract. Plus, leafy greens are chock full of magnesium, which can help naturally soften stool, she says.

      READ MORE: ​11 Ways To Get Rid Of Period Bloating, According To Gynaes

      4/ Aloe Vera

      You’ve probably used aloe for sunburns or in other beauty products, but you may have noticed the ingredient popping up on your grocery store shelves lately, most likely in juice form. “Aloe is one of the most common natural laxatives people are taking,” says Ganjhu. “It makes the stool a little more lubricated, which makes it easier to pass.”

      Research shows that aloe contains 75 vitamins, enzymes, minerals, and sugars, in addition to natural laxative compounds called anthraquinones, which up the amount of water in your intestines, help your body produce more mucus, and increase the contractions that keep food moving through your GI system.

      READ MORE: “Is It A Bad Idea To Have Sex While I’m Constipated?”

      5/ Chia Seeds

      You probably know if you leave chia seeds in water, they turn into a kind of jelly. That’s what makes them so helpful as natural laxatives, says Ganjhu. “In your system, when the chia seeds combine with liquid, they expand, and that gel-like texture makes it easy for the stool to move through the bowels,” she explains.

      And considering the fact that one ounce contains 10 grams of fibre, sprinkling some chia seeds into your meal is almost guaranteed to make you need to go.

      READ MORE: “How Often Should I Really Be Pooping — And What Can I Do About It?”

      6/ Flaxseeds

      One tablespoon of flaxseed contains almost three grams of fibre, according to the USDA, which is a lot for a tiny food that’s easy to hide in smoothies or salads. “All that extra fibre will stimulate the bowels,” says Ganjhu.

      The seeds contain “mucilage,” a gummy compound that coats your digestive system to make bowel movements proceed more smoothly. Flaxseed is also high in magnesium, so that can help stimulate the urge to go, too, she says.

      READ MORE: This Is What Happens To Your Body When You Hold In Your Poop

      7/ High-Fibre Fruits

      Like leafy greens, certain fruits are packed with fibre. Stock up on fresh fruits like berries, which “provide the fibre but won’t make you as gassy as leafy greens or apples and pears might,” says Ganjhu. Plus, the antioxidants in berries have anti-inflammatory properties that could soothe your GI system.

      Dried fruits such as apricots, figs, and — shocker — prunes are a good option, too. “Dehydrated food have a combination of dense fibre and extra sugar, which can increase the bowel movements,” she says.

      READ MORE: Are You Really Getting Enough Fibre In Your Diet?

      8/ Oils

      Consuming a bit of olive oil, mineral oil, flaxseed oil, or castor oil could lube up your bowels. “I prescribe a lot of olive oil or mineral oil,” says Ganjhu. “Just drink a tablespoon. It goes down your digestive tract and softens the stool, making it a little more slippery or softer so it doesn’t hurt as much as if you’re trying to pass a hard stool.”

      If the idea of knocking back a shot of olive oil makes you queasy, use the oil as a cooking agent or salad dressing. Just remember that this natural laxative option is anything but kilojoule-free. One tablespoon contains 502 kilojoules.

      This article was originally published on www.womenshealthmag.com More

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      Everything You Need To Know About Endometriosis

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      Endometriosis: what a bloody mess. It’s a condition as common as asthma and diabetes, but not as often discussed. It’s estimated that one in ten women suffer from endometriosis. The condition can be so debilitating that women often need to stay home, missing work or other important activities. 

      What are the symptoms of endometriosis?

      While ramped-up period pain is often associated with endometriosis, it doesn’t end there. The most common signs are:

      Cramps — Common PMS cramps generally show up right before your period. Pelvic pain caused by endometriosis can show up days (even weeks) earlier than the expected PMS discomfort.

      Gastrointestinal or bladder issues — Sometimes the uterine lining can travel and attach itself to the bladder or bowels and can cause painful issues like constipation, diarrhoea, or the feeling that you’ve got a UTI.

      Painful sex — If you’re feeling pain during deep penetration (as opposed to say, the insertion of the penis) your gynae may suspect endometriosis.

      Backache — endometrial glands can travel along the back or frontal wall of the pelvic cavity, which can cause back pain or stomach aches.

      Fertility issues — When endometriosis is severe, it can damage or block the fallopian tubes or distort the pelvic cavity, lowering your odds of reproductive success. Around 70% of patients with endometriosis will have no fertility issues. According to the American Society of Reproductive Medicine, up to 30% of women with endometriosis struggle to get pregnant, doctors are unsure whether it’s to do with endometrium distorting the pelvic anatomy, altering the chemicals that affect egg quality or the implantation environment of the embryo, or whether another factor affects how sperm move up the fallopian tube.

      If you suspect something’s not right, go see your doctor, stat.

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

      Who’s affected?

      Women and girls of reproductive age, mostly between 15 and 49. There is a hereditary element, but scientists don’t know if one gene or a family of genes predispose women to endometriosis. There isn’t a known equivalent of the BRCA gene (which indicates if someone has a higher risk of developing breast cancer), but scientists are trying to determine if one exists, to then help identify people needing laparoscopic surgery for endometriosis diagnosis.

      How it grows

      Endometriosis is thought to be linked to oestrogen levels, with research indicating that sufferers show resistance to progesterone, the other female sex hormone. This is one possible explanation for associated infertility, as progesterone is necessary to thicken the uterus lining each month. Without it, the uterus may be an unfavourable habitat for an embryo to embed and form a pregnancy.

      READ MORE: 6 Reasons That Explain Why You’re Constantly Tired

      Medication

      Because scientists believe the growth of endometriosis lesions is driven by oestrogen, patients are prescribed drugs to stop ovaries producing the hormone, which subsequently reduces pain, stops the problem progressing and reduces adhesion size. Typical medication includes the combined pill, progestogens, a progestogen IUD (like the Mirena coil); or a GnRH (gonadotropin-releasing hormone) agonist, which causes temporary menopause.

      Surgery

      The aim is to alleviate pain by removing the endometriosis, dividing adhesions or removing cysts. Conservative surgery is usually done via laparoscopy (keyhole surgery). The surgeon will either cut out the adhesions (known as excision) or destroy them using heat or laser (ablation). Complex surgery is required when the endometriosis adhesions are spread across multiple organs, like the bowel or bladder.

      READ MORE: 12 Reasons Why You’re Suddenly Experiencing Painful Sex

      Severe pain

      Chronic pain affects many women with endometriosis. This can lead to central sensitisation, whereby the more exposure a person has to pain, the lower their threshold becomes. Brain imaging studies have shown that chronic pain patients have a reduced volume of grey matter in the area associated with muscle control and sensory perceptions, such as memory and self-control.

      Hysterectomy

      Hysterectomy is a radical surgery for endometriosis and, if guidelines are followed, should only be considered if a patient hasn’t responded to other treatments. Most experts agree that it should only be used in adenomyosis (where adhesions grow into the uterus wall). More

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      5 Simple Ways To Tell Exactly When You’re Ovulating

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      There are two reasons you’ll want to know when you are ovulating: if you’re trying to fall pregnant or if you’re trying not to fall pregnant. In previous years, you’d have to rely on an old-school calendar to track your menstrual cycle. But with technology comes major perks that allow you to tell when you’re ovulating. Here are a few of the methods.

      Menstrual Tracker

      You should be ovulating about 14 days before the start of your next period. If you are not sure how long your cycle is, start marking the days of your cycle in your menstrual tracker — starting with day one on the first day of your period. Once you have established a pattern, the app can predict ovulation reliably.

      READ MORE: Everything You Really Need To Know About Irritable Bowel Syndrome

      Pay Attention To Your Body’s Signs

      You might get a slight pain over your ovary at the time of ovulation. Also, The cervical mucus changes a few days before you ovulate, making it easier for sperm to get into the uterus and to the egg that was released. The volume of your discharge will increase and it becomes almost elastic. Your temperature also rises by about half a degree.

      Ovulation Sticks

      These work just like pregnancy tests — detecting a surge of hormones in your urine. You start using them at the same time of day from about day twelve of your cycle or about 16 days before you think your next period will start. If two lines appear, it means that you will ovulate within the next 24 hours.

      Clicks Ovulation Test

      This kit tests for the luteinizing hormone, present during ovulation.

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

      Fertile Focus

      This is a little device that can be bought from pharmacies. You put a drop of spit on a small microscope lens and then look for a fern pattern forming on it when it has dried out. It costs a few hundred rand, but is worth it if you’re going to be using it every month.

      Fertile Focus

      Fertile Focus uses your saliva to detect ovulation.

      Blood Tests

      This is usually only used in fertility clinics if you are having problems conceiving. Very important to remember: the natural or rhythm method of pregnancy prevention (not having sex around ovulation) is not very reliable. If falling pregnant will be a catastrophe, try something more reliable!

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

      Get a Fitness Tracker Watch

      Fitness trackers do so much more than measure your BPM during your workout. Using your body’s temperature, they can now detect ovulation. Make sure you buy a fitness tracker that has menstrual cycle capabilities, since this is the functionality you’re looking for.

      Apple Series 8 Watch

      Temperature sensing works with menstrual tracking to detect when you’re ovulating. More

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

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      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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      in diet and nutrition

      Um, People On TikTok Are Eating The Peels Of Fruit & Veggies – And They’re So Good

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      Step one of eating the mango: peel the fruit and throw the peel away, right? Apparently, wrong! TikTokkers the world over are showing how they prepare the peels of fruits and vegetables to maximise their nutrient intake, and the science backs them up.

      While there may be reasons to peel your apples, pears, carrots or potatoes – such as to get rid of pesticide residue for example – the nutritional benefits of leaving the skin on could outweigh the reasons for eating them with skin off.

      In some countries, some fruits and veggies are routinely eaten with the peel on, like lemons, oranges, mangos and even bananas. And the benefits? Through the roof.

      Peels increase your vitamin and mineral intake

      The peels of fruit and vegetables like apples and potatoes are rich in vitamins and minerals such as vitamin A and C, calcium and potassium. While the specific nutritional content of the peel varies depending on the particular fruit or veg you’re eating, in general, if you eat the unpeeled version, you’re getting more goodness into your system. For example, the US Department of Agriculture says that a raw apple with its skin on contains up to 322% more vitamin K, 142% more vitamin A, 115% more vitamin C, 20% more calcium, and up to 19% more potassium than its peeled version. It also found that a cooked potato with its skin still on has up to 175% more vitamin C, 115% more potassium, 111% more folate, and 110% more magnesium and phosphorus than a peeled one.  

      READ MORE: Finally, A Medical Aid Is Offering DNA Tests To All Members

      READ MORE: All The Vegan Kits, Meals And Guides To Help You Go Vegan

      Peels are packed with fibre

      Fruit and veg peels are an excellent source of insoluble fibre, which is crucial for ensuring gut health and preventing things like constipation. Unlike soluble fibre which dissolves in water, insoluble fibre adds physical bulk which helps to speed up the removal of waste from your gut.  This bulk also makes you feel fuller for longer, which can help with weight loss goals if you’re restricting your calories and exercising portion control. Again, the exact fibre amount you’re getting depends on the particular item you eat, but the peels of fruits like guava and tomatoes and vegetables like aubergines are especially high in insoluble fibre.

      They contain antioxidants

      Antioxidants are molecules that fight free radicals in your body, which when found in high levels can cause oxidative stress on the body and increase your risk of developing diabetes, heart disease and cancer, as well as neurological diseases such as Alzheimer’s. Antioxidants counter the effects of these free radicals, thereby lowering your risk of developing these health problems. But here’s the thing: in many fruits and vegetables, these antioxidants tend to be concentrated in the outer layer – so peeling them means you’re missing out.

      @spicymoustache Next time you grow or buy organic onions, don’t throw away the skins but use them to make this zero waste condiment which is absolutely delicious! tip – when you use the oven to cook something, use the left over heat (oven off) to dry your onion and garlic skins. Just simply keep the door shut and let them dry. ONION & GARLIC PEEL POWDER 🧅🧄 •onion peel •garlic peel •salt •pepper •paprika powder •chilly powder •optional flavours example: Mediterranean herbs, masala mix, chives & dill . STEP BY STEP: 🥣 – wash your peels together or separately depending on the quantity you have if you want 2 different powders. – tap them dry and place on a baking tray – bake at 160* for about 5 min keep an eye on it and make sure they nice and crispy when ready (turn off the oven and leave the door shut until dry) – blend them until you have a fine powder. – add salt , pepper , paprika and chilly powder for a great fries potato seasoning or get creative using different mixed Mediterranean herbs or a masala mix . – the quantity depends on how much peels you have so taste the mix first to get the best result #fyp #foryoupage #contentcreator #zerowaste #onion #garlic #zerowastetips #zerowastehacks #zerowasteliving #zerowastetiktok #easyrecipe #veggiescraps #ecofriendly ♬ Bach unaccompanied cello suite “Prelude” – Jianteng

      They can be medicinal

      Some peels that we’d normally consider inedible in their whole form have exceptional health benefits. Citrus peels like those of oranges, lemons and grapefruit contain large amounts of flavonoids, which have many medicinal benefits such as being anti-cancer, anti-inflammatory and antiviral. To make them more pleasant to eat you could grate them and use them as zest, or cut them into strips and add them to salads or smoothies, or even turn them into treats like orange marmalade or lemon curd. You can also benefit from using them on your skin too, thanks to their antibacterial and antimicrobial properties. When applied topically – such as ground up into a paste and used as a face mask – they can improve pigmentation, inflammation and even increase the skin’s elasticity to reduce signs of ageing.  

      READ MORE: Are Air Fryers Actually Healthy Or Am I Kidding Myself?

      It’s more convenient

      We get it. We’re busy, and so are you. Saving time on meal prep could mean…just leaving the peel on! Think: shorter times to prepare school lunches or dinners – and the skin on means you’ll preserve the natural moisture in them too.

      In many cases, such as with avocadoes or pineapple, the skin is simply too rough or prickly to eat. While in other cases, people may peel items in order to get rid of the residue of pesticides that could be on them. However, it’s worth considering that peeling isn’t completely fool-proof, so these pesticides may still reach inside the fruit. Because of this, it’s more worthwhile to try and source organic food that limits or even cuts out the use of harmful chemicals for pest control. Beyond this, you can also remove much of the pesticide residue by washing – so invest in a good scrubbing brush to wash them thoroughly before eating them – peel on of course! More

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      Everything You Really Need To Know About Irritable Bowel Syndrome

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      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.

      READ MORE: Tracey-Lee Lusty Opens Up About Her Bariatric Surgery And What Being Body Positive Means To Her Now

      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

      Many Women Are Battling Depression During Pregnancy. Here’s What To Know, If You’re Struggling

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      In South Africa, between 21 and 47% of women experience depression during pregnancy. The global average? 12%. This means South African women are at higher risk during a crucial period of their lives. Depression during pregnancy can also often continue well into childbirth and beyond. “Pregnancy-related depression is often dismissed as ‘just the baby blues’ and women are told to ‘just pull yourself together’, but it is a serious mental health condition which not only negatively affects women’s quality of life and experience of motherhood, but the prospects of the next generation too,” says Doctor Bavi Vythilingum, a member of the South African Society of Psychiatrists.

      Why does depression during pregnancy happen?

      Dr Bavi says this is down to a number of factors. For one, pregnancy is an inherently life-altering event that can be stressful, and hormones might play a role. For another, the rates of intimate partner violence in South Africa are high and could lead to depression.

      In South Africa, violence against women worsens when a woman is pregnant. Substance abuse during pregnancy can also be a driver of depression. “The use of alcohol and substances puts the woman at risk of depression and also creates a vicious cycle where depression makes somebody use substances more, putting both the mother and the child at risk,” says Dr Bavi.

      There are also genetic factors. “If your mother had depression, you are more likely to get depression,” explains Dr Bavi. And then there are cases where women might have been depressed in earlier pregnancies (or, who get depressed during their menstrual cycle), which increases the risk of depression in any subsequent pregnancies.

      READ MORE: Want To Manifest Your Goal? Don’t Make These Manifesting Mistakes

      The risks of depression during pregnancy

      “Depression during pregnancy can have an effect on the unborn child,” says Dr Bavi. “It’s associated with an increased risk for things like preterm labour, for small gestational age babies (when the baby doesn’t grow properly) and for pregnancy-induced hypertension.”

      If depression continues after childbirth, this affects mother-child bonding, growth and development of the infant.

      READ MORE: 7 Ways To Meditate For Anxiety Relief That Are *Actually* Easy To Do

      Signs of depression

      Generally, a low mood that’s prolonged can be a sign of depression. Also, changes in appetite, sleeping too much or too little, wanting to self-harm, lack of motivation and lack of interest in things that used to be interesting are also warning signs.

      READ MORE: How To Support A Loved One If You Think They Are Suicidal

      What to do, if you think you’re depressed

      The first line of defence would be psychotherapy, says Dr Bavi. “Many women don’t get better on psychotherapy or can’t access psychotherapy,” she notes. If this is the case, medication in the form of SSRIs can be taken. They’re safe for use during pregnancy and won’t pose a risk to the baby, Dr Bavi says.

      Depression during pregnancy is a serious issue and poses risks to both the mother and the child. If you suspect you’re struggling, get help by contacting a psychologist or psychiatrist.

      The South African Depression and Anxiety Group (SADAG) lists toll-free helplines for general depression and anxiety, and has free support groups around the country for various issues, including support for expectant and new mothers. Call 0800 21 22 23 for help and information.

      In addition, you can join the network mumsupport.co.za for a caring community of women supporting women. More