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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.

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      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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      9 Disturbing Signs You’re Actually 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: Will Collagen Supplements Really Make You Any Healthier?
      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.
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      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 and decreased consciousness.
      But the more subtle symptoms include: restlessness, muscle spasms or cramps, weakness, dizziness and 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: Just How Worried Should You Be About Thyroid Disease?
      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.

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      8 Common Signs You Could Have A Thyroid Problem

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      Things we thought were important for our overall health: the heart and the lungs. Things that are actually also important: everything else! That includes the thyroid, a little-known gland that’s been getting tons of attention in recent years after multiple reports involving a thyroid problem surfaced about women discovering its malfunction was behind their weight gain, lack of energy and even missed periods. So is yours acting up?
      What is a thyroid?
      The thyroid is a butterfly-shaped gland located in the front of the neck wrapped around the windpipe, and it is responsible for making hormones that are important for different systems in the body to function properly. One of the hormones that are produced by the thyroid is thyroxine (T4).  The right amount of T4 in your blood is essential to support your body’s digestion, heart and muscle function, brain development, bone upkeep, and ensure that other organs work as they should.
      One in eight women suffers from health problems related to their thyroid. And it’s easy to see why a thyroid problem would be mystifying. “There are a number of symptoms associated with thyroid disease which can easily be overlooked or confused with other conditions,” says Dr Sindeep Bhana, Head of Endocrinology at Chris Hani Baragwanath Hospital and a specialist in thyroid disease.
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      There are six major thyroid problems:

      Hypothyroidism – underactive thyroid
      Hyperthyroidism – overactive thyroid
      Thyroiditis – inflammation of the thyroid, which can cause over- or underactivity and often presents postpartum
      Goiter – enlarged thyroid, which can cause overactive thyroid
      Thyroid nodules – lumps on the thyroid, which can also cause overactive thyroid
      Thyroid cancer – a rare cancer that may present without symptoms, except for a lump in the neck or soreness

      Experts aren’t sure what causes your thyroid go on the fritz (though your genes, autoimmune conditions, and stress could play a role).
      Specialists say that more than half the women suffering from thyroid disorders don’t even know they’re ill and often go undiagnosed. Mainly because it’s easy to brush off common symptoms as signs of everyday stress or ageing. In Dr Bhana’s research experience, approximately 4% of the South African population suffers from hypothyroidism and he estimates that at least half of these cases remain undiagnosed. Furthermore, people of Indian origin have the highest prevalence of hypothyroidism, followed by Caucasians; however, Dr Bhana does caution that hypothyroidism is also a health concern in people of mixed race and African descent.
      So, if you find yourself answering ‘yes’ to more than one of the points below, ask your doctor to run a simple blood test that checks your T4 levels, called a TSH test. They’ll then be able to suggest treatment options that can help your thyroid get back on track.
      READ MORE: Could Intermittent Resting Be The Key To Your Fatigue?
      1. You’re Aways Tired, No Matter How Much Sleep You Get
      Thyroid hormones stimulate the brain, so when too little T4 – a condition called hypothyroidism – is pumping through your bloodstream, your bodily functions slow down. This leaves you feeling exhausted and sluggish. It can also affect your mood, as too little T4 can lower your serotonin levels. Find you’re forgetful? That’s because your hippocampus (your brain’s memory hub) needs T4 to function, too.
      2. You Feel Like You Drank ALL The Coffee
      On the opposite end of the spectrum , you may find that you feel ‘wired’. This can signal that your thyroid is pumping out too much of the hormone.
      3. Suddenly Your Jeans Don’t Fit
      If you have an underactive thyroid you may find that you pick up weight. Your body converts fewer kilojoules into energy, because the lack of T4 slows your metabolism to a snail’s pace. And, just to add insult to injury, you may also retain water since your kidneys also slow down and can’t excrete fluids fast enough. But if your thyroid is operating at light-speed, you might end up losing weight (even if you’re still stuffing your face).
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      4. Your Period Is Irregular
      When your periods become, longer, irregular, and heavier, it could signal that your T4 levels are in short supply. Hypothyroidism is linked to high levels of prolactin, a hormone that’s primarily responsible for stimulating the production of breast milk after childbirth, but also regulates the menstrual cycle. On the other hand is your cycle suddenly becomes longer (so your periods are farther apart but shorter) and lighter, it could be a sign that you have hyperthyroidism.
      5. Your Heart Races For No Reason
      Does your heart literally skip a beat? An overload of T4 can cause your heart to amp up its usual pace as your tissues are demanding more oxygen-rich blood. Hello, heart palpitations. You may notice the feeling in your chest or other pulse points (your throat or wrist).
      6. You Get The Chills Or You’re Suddenly Super Sweaty
      Hot. Cold. Hot. Cold. Can your body just make up it’s mind already? When your thyroid is overactive and your metabolism speeds up, you end up sweating. When it’s underactive, your body tries to conserve heat by limiting blood flow to the skin, which can leave you feeling like an icicle even on a warm day.
      READ MORE: Cold versus COVID — How To Tell The Difference
      7. Your Bathroom Habits Change
      Yup, we’re talking about your poop. When you have hypothyroidism the muscles in the gut slow, leaving you constipated. The reverse is true when you have an overactive thyroid (ahem, diarrhoea).
      8. Your Skin Is Dry And Your Hair Is Brittle
      A slow metabolism = less sweat. Without the extra moisture, your skin can become as a dry as a desert, your nails can crack and your hair can break.
      If you have a thyroid problem, what’s the test?
      If you’re ticking boxes here, you may wanna call up your doctor and request a TSH (thyroid stimulating hormone) test. The role of TSH is similar to that of the conductor of an orchestra in that TSH controls the amount of T4 that is produced by the thyroid gland. Changes in blood TSH levels can be a sign that T4 levels are too high or too low; high TSH indicates that the thyroid gland is not making enough T4 (hypothyroidism), and low TSH may indicate that too much T4 is being produced (hyperthyroidism). In most healthy individuals, a normal TSH value means that the thyroid is functioning properly.

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      10 Signs You May Have a Magnesium Deficiency

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      Magnesium is a key mineral to women’s health, and yet many women are low in this essential mineral, suffering from a magnesium deficiency. Stress, caffeine and alcohol deplete our magnesium stores faster than we can replenish. Could it be time for a little top up?
      Along with increasing fresh produce in your diet, many of us require further supplementation to meet our recommended daily intake of 310g for women. Magnesium is best absorbed as a powder or liquid with magnesium glycinate, magnesium biglycinate or magnesium citrate being the easiest for the body to absorb and utilise. 
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      Here are 10 signs you might have a magnesium deficiency and may need to pick up a supplement. But even if you check out for all 10 and think you have a magnesium deficiency, remember that you should always speak to your health practitioner before starting a new supplement.
      1. You have period pain
      While period pain is common, it is not normal. Magnesium can reduce inflammation and relax the smooth muscles of the uterus to reduce symptoms of dysmenorrhea (period pain) for some women.
      2. You are tired all the time
      Magnesium plays a major role in our energy levels, supporting energy production at a cellular level. If you are not consuming enough magnesium, your body simply may not have enough resources to create the daily energy it requires.
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      3. You crumble under pressure
      Magnesium helps to calm our nervous system. During times of stress, our magnesium levels deplete rapidly, meaning there isn’t enough stores to support our nervous system and calm the body. Stress naturally produces cortisol and adrenaline, a little is a good thing, but when these two are elevated for too long we start to see the body crumble under the pressure.
      Magnesium changes how the body responds to stress in the first place – meaning, we are more likely to stay calm and collected.
      4. You are feeling anxious 
      Dopamine is our relaxing hormone; low levels of magnesium is associated with lower dopamine production. Increasing your daily magnesium intake can support dopamine production and provide support against the symptoms of anxiety.
      5. You have monthly PMS
      Research has shown that women with PMS have lower levels of magnesium when compared to those without reoccurring PMS. This is thought to be due to magnesium’s role on women’s hormones, in particular progesterone. After ovulation we produce progesterone; it is our calming superpower. When the body is not producing enough progesterone, we start to see mood shifts prior to a bleed.
      READ MORE: Are You Ready to Make The Switch to a Menstrual Cup?
      6. You have a serious sweet tooth
      Magnesium plays a role in our blood glucose management, improving insulin receptors and supporting blood sugar levels. This means that we have less sugar cravings when we have adequate magnesium supplies.
      7. You are often constipated
      For a happy digestive system we want to be moving our bowels once or twice a day. If you are feeling that your bowels are slow moving or that the stool itself is hard to pass, small pellets or thin like a snake, then Magnesium may be the helper you need.
      During times of stress our internal organs feel it too, magnesium can support by relaxing the digestive system so that waste can eliminate easily. Daily elimination is essential to hormonal health as well, as we need to clear oestrogen to support healthy hormone function, such as progesterone production.
      8. You are having troubles falling asleep
      Magnesium’s role on the nervous system extends into our sleep routine as well. Firstly, by supporting our overall stress response to feel calmer and unwind into the evening with ease, and by enhancing the quality of sleep each night. Magnesium is best taken in the early evening to best support sleep.
      READ MORE: Struggle to Get to Sleep? Try These 5 Breathing Techniques
      9. You have high blood pressure
      Magnesium and calcium work together to support healthy blood pressure and cardiovascular health. Increasing your dietary sources of magnesium such as dark leafy vegetables, nuts, seeds, legumes and wholegrains will further support overall cardiovascular health.
      10. Your muscles cramp and twitch
      Magnesium plays a role in muscle contraction and relaxation. If you are experiencing sore limbs after exercise, restless legs during sleep or even frequent eye twitches it may be time to increase your magnesium. 
      *This article was originally published on Women’s Health AU

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      Wondering Why You Keep Getting Trapped Wind? Here’s Everything You Need to Know

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      From bloating to flatulence: trapped wind certainly is a riot of glamorous symptoms. And, if you are dealing with persistent stomach cramps and abdominal pain, then it makes sense to get clued up on why this gastrointestinal issue happens in the first place – and how to best defeat it.
      To guide us on our way, WH has asked Dr Anthony Hobson, a clinical scientist at The Functional Gut Clinic, to share his expertise with us. Think of the below as a knowledge bomb: wind edition.
      READ MORE: Exactly Why You Get Gas And Diarrhoea On Your Period
      What is trapped wind?
      Trapped wind occurs when the gas that occurs in your digestive tract, as a result of you swallowing air or as a by-product of your gut breaking down foods, builds up. This can cause:

      abdominal pain
      bloating
      flatulence
      gurgling noises coming from your stomach

      Why do I keep getting trapped wind?
      First off: there are three reasons as to why you might keep getting trapped wind, with myriad causes. Let’s break them down.

      You’re eating a tad over-enthusiastically and swallowing more air: you’ll feel this higher up in your stomach
      You have a food intolerance: you’ll feel this in your lower abdomen
      Something more serious is going on

      READ MORE: High FODMAP Foods Might Be The Reason Why You’re Always SO Bloated
      What causes trapped wind?
      Eating too fast
      ‘If you eat too fast, you can end up swallowing a lot of gas and air,’ says Dr Hobson. ‘Then you can start burping a lot.’ This is easy to deal with. ‘Just try some small behavioural changes,’ Dr Hobson elaborates.
      What do to do about it:
      ‘Chew your food well before you swallow, and exhale in-between bites.’ If you always wait until you’re famished before you pick up a fork, it’s easy to neglect this, so try not to have your dinner super late.
      Artificial sweeteners
      Worth noting: some artificial sweeteners, like can be found in chewing gum and diet fizzy drinks, are hard for your stomach to break down, and may also cause trapped wind.
      What do to do about it:
      Try avoiding these for a while, and see how you go.
      Food intolerances
      When it comes to the food intolerance potential cause? ‘Gas is produced as a byproduct of fermentation in your gut. You have lots of bacteria in your lower gut, which is good, because they help to breakdown some of your food,’ explains Dr Hobson.
      ‘But if this gets too aggressive and too much is broken down or if your food is not being absorbed properly [as can be the case when you eat foods that you’re intolerant to] you get gas production. You’ll usually feel this just below your belly button on the right hand side of your body but it can spread, and is likely to be associated with flatulence.’
      What do to do about it:
      ‘Some people, for example, may have a mild intolerance to gluten, rather than a fully-fledged allergy. Some have issues with lactose, in dairy products, or fructose, in fruit drinks.’ All of the above can result in an unhappy gut and subsequent trapped wind.
      One thing to avoid? ‘Be wary of at-home allergy tests,’ says Dr Hobson. ‘They can be wildly inaccurate.’ Seeking out a dietician-approved number, or going via your GP, is a better option.
      READ MORE: 9 Gluten-Intolerance Symptoms You Should Never Ignore
      Can trapped wind be serious?
      The third cause is something you’ll need to head to your doctor about. ‘If, as well as trapped wind, you’re dealing with unintentional weight loss, if you’re passing blood when you go to the toilet or if you still have pain after going to the toilet, then go and see your GP,’ advises Dr Hobson.
      What do to do about it:
      They might send you for blood and stool tests, to rule out any serious conditions. Should these come back negative, you may be sent to a dietician, to check about food intolerances.
      Trapped wind in early pregnancy
      ‘In pregnancy, everything is more sensitive,’ says Dr Hobson. ‘This is thanks to the extra abdominal pressure. There are no major changes to your digestion at this time, but everything will be more heightened.’ The extra progesterone that your body produces in pregnancy also plays a role: it relaxes the bowel, which can then, again, cause more digestive issues.
      Why does trapped wind hurt so much?
      When excessive gas accrues in your digestive system, the pressure can cause pain.
      READ MORE: 18 Ways To Stop Feeling So Damn Bloated All The Time
      How long can trapped wind last?
      If you’re getting trapped wind consistently for three months and you’ve tried all the usual lifestyle modifications, then Dr Hobson recommends heading to your GP. (If you are passing blood, obviously head there right away.)
      What does trapped wind feel like?
      When you have trapped wind, you might feel that you are bloated, as well as crampy or stabby stomach pains.
      This article was originally published on Women’s Health UK

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