Are you experiencing symptoms described in this video?

These are signs that you may have Irritable Bowel Syndrome (IBS).

If you have been diagnosed with IBS by a gastroenterologist, please reach out so I can help you find relief from your symptoms through your lifestyle and diet.

#dietitian #ibsdietitian #IBS #IBSsymptoms #IBSdiet #IBSrelief #ibsawareness

Bloating

IBS affects one in seven people and is often accompanied by gas, bloating, pain, constipation, or diarrhea. Many people are uncomfortable talking about their digestive challenges, but this is a very important conversation to have with your dietitian.

So, let’s dive into some pointers to help you manage bloating.

What is Bloating?

Abdominal distention or "feeling bloated" is a very common symptom most people have experienced at some point in their lives. Bloating occurs when the gastrointestinal (GI) tract is filled with air or gas. When you are bloated, your stomach feels tight and full as if you’ve eaten a big meal.

Symptoms

Common symptoms of bloating include excessive gas, discomfort, and even pain, in your stomach. You may also experience burping and flatulence frequently or have intestinal rumbling and gurgling.

Causes

The most common triggers are often associated with food and eating, and can include indigestion, constipation, or excess gas building up in the stomach and intestines. Food intolerances or allergies, eating too fast, overeating, excessive alcohol consumption, and nutrient deficiencies can also cause bloating.

Other common causes of bloating include smoking, pregnancy, menstruation and/or PMS (premenstrual syndrome), and drugs that aggravate the stomach such as ibuprofen.

The following health conditions may also cause bloating:

• SIBO (small intestinal bacterial overgrowth)
• GERD (gastroesophageal reflux disease)
• IBS (irritable bowel syndrome)
• Celiac disease
• IBD (inflammatory bowel disease)
• Gastroparesis; bacterial or viral infection
• Endometriosis
• Diverticulitis
• PID (Pelvic inflammatory disease)
• liver disease
• Gallstones
• Hernia
• Diabetes
• Kidney failure
• Anxiety or depression

When to see a doctor

Although rare, bloating could be a sign of something more serious. Contact your doctor if you have excessive or persistent bloating and gas that is accompanied by any of these symptoms:

• Blood in your stool
• Diarrhea
• Noticeable weight loss
• Severe abdominal pain
• Fever
• Nausea
• Feeling faint or passing out
• Vomiting lasts longer than 24 hours
• Heartburn that is getting worse
• Inability to eat or drink
• Chest pain
• Heart palpitation
• Shortness of breath
• Vaginal bleeding (between your periods, or if you are postmenopausal)

Foods that may cause bloating

Generally speaking, high fibre foods can cause bloating particularly in those who do not eat them regularly. 

FODMAPs also commonly contribute to bloating. FODMAPs are specific carbohydrates present in a variety of fruits and vegetables as well as wheat and milk. These carbs are not well absorbed in the small intestine and are then rapidly fermented by bacteria in the colon. This causes a host of intestinal issues in people with sensitive guts.

Groups of FODMAPs and food examples in each group include:

• Oligosaccharides, found in onions, garlic, legumes, beans and wheat
• Disaccharides, including lactose in milk, yogurt and ice cream
• Monosaccharides, such as fructose found in honey, apples and pears
• Polyols or sugar alcohols found in nectarines, plums, apricots, cauliflower, and also chewing gums, candies and artificial sweeteners.

Other foods that can cause bloating may include:

• Fatty or greasy foods (fast food)
• Soda/pop and carbonated beverages
• Salty foods (high sodium) such as processed foods, canned soups, and frozen entrees.

Following a low FODMAP diet can be an effective way to decrease bloating. In this diet you restrict FODMAPs that are fermented by gut bacteria. The fermentation process causes gas to be released and distension of the gut that leads to bloating.

Work with a Specialist Dietitian

If you want to try out a low-FODMAP diet, it's best to consult a dietitian that specializes in that diet. In this new age of information, we are bombarded with LOADS of content and support services available. However, too much information can be overwhelming and just cause confusion. Remember that the low FODMAP diet is strictly for short term use. In addition, it's critical to ensure you're getting enough nutrients since you'll be avoiding or reducing important food groups. So instead of stressing over what to eat wondering when your symptoms will flare up next, talk to a specialist dietitian trained in IBS management.

MSM, or methylsulfonylmethane, is a naturally-occurring compound found in certain foods and supplements that has been shown to have a variety of health benefits. Some of the main benefits of MSM include:

Joint and muscle pain relief: MSM has been found to be effective in reducing pain and inflammation in the joints and muscles. This can help to improve mobility and flexibility, and make it easier to engage in physical activity.

Improved skin health: MSM can help to improve the health and appearance of the skin by promoting collagen and elastin production, which can lead to firmer, more youthful-looking skin.

Reduced inflammation: MSM has anti-inflammatory properties that can help to reduce inflammation throughout the body, which can help to improve overall health and well-being.

Improved immune function: MSM can help to improve the function of the immune system, which can help to fight off infections and illnesses more effectively.

Better hair and nail growth: MSM can help to improve the health of hair and nails by promoting the production of keratin, a protein that is essential for strong and healthy hair and nails.

Overall, MSM is a versatile and powerful supplement that can help to improve overall health and well-being in a variety of ways.

Sleep is one of the most important aspects of maintaining overall health and wellness. Unfortunately, many people struggle with getting the sleep they need, which can lead to a host of health problems. In this article, we'll take a look at 10 steps you can take to improve your sleep and enhance your health and longevity.

1. Set a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body's internal clock and make it easier to fall asleep at night.
2. Create a relaxing bedtime routine. This might include reading a book, taking a warm bath, or meditating. This will help signal to your body that it's time to wind down and prepare for sleep.
3. Make sure your sleeping environment is comfortable and conducive to sleep. This might include investing in a comfortable mattress and pillows, or using earplugs or a white noise machine to block out noise.
4. Limit exposure to screens for at least an hour before bed. The blue light emitted by screens can suppress melatonin production and make it more difficult to fall asleep.
5. Avoid consuming caffeine or alcohol before bed. Both of these substances can disrupt sleep.
6. Practice relaxation techniques such as deep breathing, yoga or progressive muscle relaxation to help calm the mind and body before bedtime
7. Ensure that your room is dark, quiet and cool, as these are the ideal conditions for sleep.
8. Use a comfortable and supportive pillow, that will help to keep your spine aligned and reduce discomfort.
9. Keep a sleep diary, to identify patterns and triggers that may be affecting your sleep
10. Consult a healthcare provider if you have persistent sleep issues or insomnia, they can help rule out any underlying medical conditions that may be affecting your sleep.

By following these 10 steps, you can improve your sleep and enhance your health and longevity. Remember, sleep is essential for overall wellness, so don't neglect it! Prioritize it, and take the necessary steps to ensure that you're getting the sleep you need to stay healthy and happy. Studies have also shown that individuals who consistently get enough sleep are less likely to experience mood swings, depression, and anxiety.

We all know that sleep is essential for maintaining overall health and wellness, but did you know that it can also have a significant impact on your performance in the gym, at work, and in your relationships? According to sleep scientist Matthew Walker, sleep plays a crucial role in regulating mood and cognitive function, which in turn can affect our ability to perform at our best.

In his book "Why We Sleep," Walker explains that during deep sleep, growth hormones are released, which help to repair and grow muscle tissue and bone. This means that by getting adequate sleep, we are able to perform better in the gym and recover more efficiently from our workouts. Studies have shown that people who sleep seven hours or more per night have 48% more muscle mass than those who sleep less than seven hours.

But the benefits of sleep go beyond just physical performance. Adequate sleep can also improve cognitive function, making it easier to focus, learn, and retain information. This is especially important for those who work in demanding jobs that require a high level of cognitive function and concentration.Studies have shown that people who sleep less than six hours a night have cognitive function equivalent to that of someone who is legally drunk.

IBS FODMAP Diet Plan

Treatment of IBS differs from person to person. For some people, dietary changes can go a long way in helping ease symptoms. What you eat and how you eat can affect your symptoms. While it may not be possible to completely prevent IBS symptoms, you may find that certain foods are triggers. If particular foods or types of stress appear to bring on the problem, avoid them if possible. To help identify which foods cause your symptoms, I suggest keeping a food diary and working with an IBS expert. Because the symptoms of IBS vary, approaches to dietary modifications need to be customized to the unique needs of an individual with the help and supervision of a certified IBS dietitian.

Up to 75% of people find relief from IBS symptoms by restricting their intake of foods that are high in certain carbohydrates collectively called FODMAPs, or, in other words, by following a Low FODMAP diet. The Low FODMAP diet is an evidence-based diet and research has demonstrated that it is one of the most effective ways of managing IBS.

​

What Does FODMAP Stand For?

FODMAP is an abbreviation for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols.

FODMAPs are a group of short-chain carbohydrates that are poorly digested and absorbed in the small intestine. These carbs then travel into the large intestine where they are fermented by the resident bacteria. The production of gas by these bacteria combined with the hypersensitivity in people with IBS is a major contributor to symptoms. Following the Low FODMAP approach does not cure IBS, but it allows for the successful management of symptoms for many patients.

​

What Are FODMAP Foods?

Examples of foods that contain FODMAPs:

What is a Low FODMAP Diet?

A Low FODMAP diet involves three phases:

• Elimination: In this phase, which can last from 3–8 weeks depending on your response to the diet, you eliminate all high FODMAP foods from your diet.
• Reintroduction: Once the elimination phase is over and your symptoms have returned to baseline or are significantly improved, you can start reintroducing FODMAP foods into your diet one at a time, about every 3–7 days. This can help you identify which foods trigger symptoms.
• Personalization: The Personalization phase involves returning to a regular diet as far as possible, limiting only the FODMAP foods that cause IBS symptoms. Eventually, you may be able to incorporate all or most FODMAPs back into your diet without symptoms.

FODMAPs are in many foods and deciding what is "safe" to eat on a Low FODMAP diet can be a difficult task. Getting help from an expert can help you with this journey. Also, it is important to note that Low FODMAP diets are restrictive and should be temporary. Removing FODMAPs from your diet long-term can increase your risk of nutritional deficiencies. This is why a certified IBS dietitian’s supervision is important. We are here to ensure the safe implementation of the diet and to avoid nutrient deficiency.

A word of caution: If you suspect that you may have IBS, consult your doctor first. Some other gastrointestinal diseases or medical conditions such as bowel cancer, Celiac disease, inflammatory bowel disease or endometriosis cause symptoms that are similar to IBS. Your doctor may refer you to a gastroenterologist for further investigation before deciding if the Low FODMAP diet is right for you.

What is Irritable bowel syndrome?

Irritable bowel syndrome (IBS) is a chronic, often debilitating, functional gastrointestinal (GI) disorder affecting as many as 13-20% of Canadians at any given time. The lifetime risk for a Canadian to develop IBS is 30%. IBS is the most common disorder diagnosed by gastroenterologists and is a common reason why many people visit their primary care physician. IBS can begin in childhood, adolescence, or adulthood, and can resolve unexpectedly for periods throughout an individual’s lifespan, recurring at any age.

IBS is generally classified as a functional disorder because it impairs the functioning of the body’s normal activities, such as the movement of the intestines, the sensitivity of the nerves of the intestines, or the way in which the brain controls some of these functions.

What Causes IBS?

While the exact cause of IBS is not clear, we do know that IBS is a multifactorial disorder that likely involves an interaction between the GI tract, bacteria in the gut, the nervous system, and external factors, such as stress.

Possible causes include:

• Emotional factors such as stress, anxiety, depression, and fear
• Dietary issues such as food allergies or sensitivities, or poor eating patterns
• Drugs such as laxatives and antibiotics
• Bile acid malabsorption
• Lack of physical activity
• Chronic alcohol abuse
• Abnormalities in GI secretions and/or digestive muscle contractions
• Acute infection or inflammation of the intestine, such as traveller’s diarrhea
• Neurological hyper-sensitivity within the GI nerves

What Are IBS signs and Symptoms?

Individuals might have different combinations of symptoms, with one symptom dominating while the other digestive symptoms may occur randomly and unpredictably. These unpredictable bowel experiences can lead to a high degree of anxiety for the IBS patient and can significantly decrease a person’s quality of life.

In many people with IBS, the digestive tract is especially sensitive to many stimuli. People may experience pain caused by intestinal gas or contractions that other people do not find distressing. Pain manifests in many ways with IBS. The abdominal pain related to or relieved by having a bowel movement can be ongoing or episodic, present sharply and resolve rapidly, occur occasionally or frequently, and move from one location in the bowel to another very quickly. Digestive pain often occurs following a meal and can last for hours. Those who have IBS tend to have a quicker and more intense reaction to digestive tract pain stimuli than those who do not have IBS.

Other common symptoms of IBS include change in stool frequency or consistency (such as constipation and diarrhea), abdominal distention, the sensation of incomplete emptying after defecation, cramping, bloating, belching, flatulence, nausea, headaches, fatigue, difficulty sleeping, depression, anxiety, muscle aches, and difficulty concentrating.

IBS has different sub-groups, which are associated with stool consistency.

• IBS-D is when the digestive system contracts quickly, transiting products of digestion rapidly through the digestive tract, resulting in diarrhea.
• IBS-C is when the digestive system contracts slowly, delaying transit time for products of digestion, resulting in constipation.
• IBS-M is when the transit time throughout the digestive tract fluctuates, causing patients to experience a mix of both diarrhea and constipation, often alternating between the two.

It can start with a tickle in the throat, that achy-all-over feeling, or a cough and runny nose that lets off the moment you step into a room full of people. This winter, cold and flu viruses are everywhere, and by now, everyone wants to just be well for a little while. What can you have on the shelf to help strengthen your immune system and prevent symptoms from showing up and sticking around? What are the natural remedies that can help keep you healthy?

Tired of feeling tired? You deserve to feel strong and energized!

In just 20 minutes a day, you'll learn:

• Why perimenopause and menopause can cause fatigue
• The simple daily shift you can make for more energy
• Tips to have a solid sleep so you wake up feeling rested and full of energy
• Learn what tests to get from your doctor to help assess your fatigue
• Find out what supplements to avoid to save you time and money
• How to quickly feel refreshed and beat the mid-afternoon slump

It is possible to make it through a workday without feeling like you are going to crash at your desk in the afternoon.

It is possible to have the energy to keep up with your kids and make it through a hike on the weekend.

It is possible to wake up feeling rested and excited about the day.

Join me!

Join Board Certified Holistic Nutritionist Cordelia McFadyen of Inspired Living Nutrition Inc for an insightful Masterclass on how to understand what a food sensitivity is and the basic outline of how to complete an elimination diet. It's estimated up to 20% of people may have a food sensitivity and many more may also have a gluten sensitivity. Many common symptoms include headaches, brain fog, bloating, bad bowel movements, weight gain, inflammation and more. Discussion will also focus on some core recipes needed while completing an elimination diet. Let's get inspired!

This Masterclass will cover:

- Understanding what a food sensitivity is, and isn't

- Understanding the immune, and inflammation, connection to the gut

- Learn about the top foods that are involved in an elimination diet

- Discussion of the concept of hitting one's "toxic load"

- Learn the outline of how to complete a mini elimination diet

- A recipe collection to accompany your mini-elimination diet

- 1-hr online class + 15-Min Live Q & A at the end of class

* You'll get a copy of all recipes and resources to use after the masterclass!

--> Time 12 -1:15 pm CT

• Research revealed: Echinaforce® clinically proven to prevent, treat and reduce COVID viral load
• Why broad anti-viral activity is key to protecting against evolving respiratory viruses
• Understanding the immune/ stress correlation

The COVID-19 Pandemic: What Have We Learned?

Through times of self-isolation, working at home, and just trying to stay healthy, we have had a lot of time to reflect on a lot of different things. Hopefully, you had the chance to learn something new; a hobby, information on a topic that interests you, or maybe you have learned something about yourself. Our primary concern throughout the pandemic has always been keeping ourselves and others safe and healthy by being cautious about exposure to the virus, but staying healthy does not only involve maintaining physical wellness. 

1. Conquer Your Stress Through Management Techniques

We had a conversation with Dr. Bal Pawa, author of the bestselling book The Mind-Body Cure: Heal Your Pain, Anxiety, and Fatigue by Controlling Chronic Stress, where she shared her ‘REFRAME’ Toolkit; designed to look at health from different perspectives and to regulate our reactions to stress. Explanations and further details are discussed in this article.

R - Resetting your nervous system through the BMW Meditation

E - Exercise 

F - Food

R - Rest and Sleep

A - Awareness of Your Thoughts

M - Mindset

E - Examination and Evaluation

Image from Dr. Bal Pawa’s twitter (@balpawa)

With this information we can really stress the importance of not only physical health, but mental and spiritual health as well. And this is something that has become more apparent since the start of the pandemic. We have learned over the last few years that the way you feel does not only come from your physical health, but that these other factors can have just as much of an effect on how you feel overall. 

1. Stay Healthy in All Aspects

There are so many factors that contribute to a person’s wellness. This state not only involves physical wellbeing, but mental, emotional, social, and spiritual wellbeing as well. In the past, there has always been an emphasis on taking care of your physical health, but over the pandemic, it has become more apparent than ever that maintaining these other factors of wellness are just as important in your overall health and happiness. The limitations on social gatherings and events have taken a toll on our wellbeing, and we have all noticed the changes. No matter how healthy you may be physically, social isolation is not healthy because of our inherently social nature as human beings. 

There are also the introspective aspects of mental, emotional, and spiritual wellbeing. It is hard to stay positive right now, and the mental health of many individuals is suffering as a result. Self-care can seem difficult when your mood is low, but it is just as important to care for yourself mentally as it is to care for yourself physically. 

1. Don’t Overlook Your Mental and Spiritual Well Being 

These factors of physical, mental, and spiritual wellness are often intertwined - so much more so than we often ever realize! The idea of the mind-body-spirit connection utilizes this thought of intertwined wellness factors, proposing that our overall wellness comes from physical, mental, and spiritual health all working together. 

In our podcast we talked to Dr. Alexia Georgousis about this mind-body-spirit connection, where she shares the following:

“We forget that we are more than just the physical body. We are not our emotions, or our feelings. Our innate wisdom is our intuition and our ability to connect with nature. General symptoms indicate a misalignment of our inner innate wisdom because our physical and emotional bodies know how to be healthy. When we have this disconnect, it shows up and manifests into these symptoms.” 

Dr. Georgousis, a naturopathic medicine expert, emphasizes that we need a healthy mind in order to have a healthy body, and vice versa. 

1. Become Familiar with All Your Options

It is important to know how to seek help with your health, whether it is physical, mental, spiritual, or other. A great way to get started on a journey to a better overall health is to be familiar with the number of options you have when it comes to improving wellbeing. You may want to consult with a chiropractor for physical wellbeing, but you may also want to talk to a psychologist regarding mental health, or a reiki practitioner for your spiritual health. In reality, you have a lot of options for when you want to take care of not only your physical health, but all other types of wellbeing, and it is important to know that! 

A great way to do this is to join our community on PromptHealth. Here, you can learn more about all of the options available for your needs, and connect with healthcare providers that can help you to care for yourself in every way possible. 

The truth is that healthcare is not only about physical health; your overall well being pertains to your physical, mental, and spiritual health, and we want to make it a simple, personalized, and informative experience for you to access care for all of these needs and more. 

Join our PromptHealth community, and reach out to us if you’d like to collaborate! If you’re a health seeker, find your next provider through connecting and learning with the providers on our platform. If you’re a provider, create an account and start posting content to bring more exposure to your practice, and meet new providers! You can find us on Instagram, LinkedIn, ClubHouse, TikTok, Spotify/Apple Music, and YouTube. Check us out for yourself at www.prompthealth.ca and be sure to download the PromptHealth app on iOS and Android. 

Introducing A.Vogel! We have recently partnered with A.Vogel, the premier supplier of high-quality plant remedies, that is founded on the same mission as PromptHealth; to help people find holistic options. Just like PromptHealth, A.Vogel believes in incorporating nature to maintain our health and wellness. Continue learning through our Instagram Live with A.Vogel’s medical advisor, Owen Wiseman  - continue learning more about strengthening your immune system through there!

What Exactly is The Immune System?

Your immune system is a complex apparatus that battles viruses, germs, and fungus from invading your body. This mechanism has the ability to eliminate cancer cells. Several actors are involved in this work: white cells, which are defense cells of various types that circulate in the blood; cells with defensive capacity that are in the tissues and do not circulate; and substances or biochemical mediators, which are used directly against invaders or as warning and control messages.

In other words, we have a highly specialized army that employs a wide range of weaponry as well as a sophisticated reconnaissance, identification, and extermination system, all while being managed by a highly accurate information system.

Can this system be improved? It is not required to improve such a developed, complicated, tremendously effective, and comprehensive defense system. What we should do is let our immune system function normally without getting in the way.

Protecting Your System > Improving Your System

It is not required to improve such a developed, complicated, tremendously effective, and comprehensive defense system. What we should do is let our immune system function normally without getting in the way.

We can do this by distracting the defense system as little as possible. Consider the ambulances that respond to crises. If they begin to get more bogus calls on a particular day, it is evident that the system will begin to fail in its goal of properly responding to crises.

Similarly, the stress response created in reaction to events that we perceive to be harmful, whatever they may be, works to arouse alerts throughout the body and prioritize processes that allow for immediate physical defense in order to have alternatives to overcome or flee from danger. Keeping the body on constant alert depletes and distracts the immune defense system. But what if our alarm systems are set off by mortgage payments, my neighbor's attitude, or simply viewing the red news?

The solution is to persuade our bodies that everything is alright by using our senses to send a message to lessen the alert. The senses are used to produce these comforting signals. The five senses were designed with this goal in mind: to inform the body. They all serve a purpose.

Employing Your Senses to Serve Your System

Everything we see must be viewed in the context of a harmonious landscape. Nature's blue and green colours are quite soothing, and if you can't go for a stroll, consider looking at landscape images. 

You must enjoy the fragrances and aromas that we like the most. Those are the ones that are effective, and we may test them while resting or relaxing.

Use the sense of touch by taking a hot shower and enjoying the fall of water, resting in a bathtub, strolling on the warm floor, or getting a body massage.

For taste, we can experiment with various fruits, veggies, and nuts. We want to convey to the body that there is both diversity and sufficiency. Trying different scents of tea works extremely well. 

The ear is not as demanding. Nature sounds, such as pouring water, birds, or low frequencies obtained just by browsing the internet, will do the job. Along with that, listening to instrumental music that calms our body down is beneficial in relaxing the body after a long day.

Below are some general tips that use two or more of the senses. Take deep breaths while going outside, and dance to music that you enjoy and that thrills you. Remember that sensory stimulation should be done every day for at least 15 minutes and on a consistent basis. 

Looking for Other Ways to Strengthen Your Immune System?

Join our PromptHealth community, where you can learn about all your options for immune health and learn directly from the knowledge shared by all types of wellness professionals. If you are a health and wellness provider, join today and start sharing and collaborating with other professionals. Start sharing your content on one universal platform, and begin building your online presence along with your holistic practice. Check it out for yourself at www.prompthealth.ca and download the PromptHealth app on iOS and Android. Share this information with your colleagues and tag @prompthealth. 

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In this episode, we speak about true science-based nutrition, fasting, and an integrative model to prevent and treat major chronic diseases and extend healthy longevity.

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In this live event, Hedieh Safiyari speaks with Michael Huey about the personalization of our health journey and shares some tips on sleep, hydration, and gut health.