Love Your Gut Blog
Monday, March 1st, 2010
Get gut healthy this Springtime
According to the Met Office today is the first day of Spring and certainly the bright sunshine and spring air is certainly helping to make me feel that the cold winter is long behind us.
Well I don’t know about you but it’s making me want to spend more time outside and that can mean plenty of ways to start shedding those extra winter pounds and start getting more gut healthy.
You may find, if you’ve not been too active over the winter (apart from trudging through the snow!) that you’re not quite ready to tackle a marathon. But as our Love Your Gut fitness expert, Sophie Christy says, there are plenty of good ways to get yourself back in the swing of things - no matter what your age.
“Adults should do a minimum of 30 minutes moderate intensity physical activity, five days a week. As a general rule, this sort of exercise will make you a little warm or sweaty, and slightly out of breath but no more.
Practically anything that gets the heart pumping faster is useful - gardening, mowing the lawn and weeding, keep us and the garden in good shape. How much has started to spring up in the garden already? Have you cleared away the winter leaves? Get out in the sunshine and give you and your garden a good workout.”
A few of my colleagues at Love Your Gut have also started back on some lunchtime walks, amazing what a bit of sunshine can do to the soul! But if you drive to and from work, it might be too dark for a walk once you get home so why not embrace the lunchbreak!
Let us know your ideas for the start of Spring and how, if you’re still keeping your Lent promises, you may be able to embrace them both.
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Monday, February 8th, 2010
Being aware - every day of the year
Driving into work today I heard about a National Swap Day and didn’t know if this was a made up cause or had some substance behind it.
Some people are very anti awareness days and weeks, but not us at Love Your Gut as we of course celebrate Gut Week each year! And we are very proud of the week as we want to encourage people to take time out and consider the impacts they make on their digestive health, understand what warning signs they should look out for and seek medical help where necessary. Sometimes you have to stop being embarrassed and take action. It could have long term benefits.
While the 12th annual Gut Week is still a few months away (don’t worry we’ll be posting details here!) I’ve been thinking a little more about a swap day and how we could incorporate into better digestive health.
For instance - what did you have for breakfast this morning? Did you grab something as you were rushing out the door or a quick coffee en route to the office? Or did you go for muesli or porridge at home?
How many of us get the right sort of fibre in our diets? Are we eating pasta, bread and rice? And are we getting the healthiest versions? Perhaps swap for a wholemeal or wholegrain variety. Perhaps if you go to a deli or sandwich bar at lunchtime choose a different bread product for your sandwich?
I made a swap already today and went for an apple juice instead of a coffee. I know it’s not enough on its own, and don’t worry I’ll be thinking of some more along the way. But what things can you swap today? And will it be too much of an effort? I think you may be surprised.
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Monday, February 1st, 2010
Wintry start halts resolutions
How has your gut health been so far this year? Have you managed to shift those extra pounds you put on over Christmas or are you still feeling a little extra weight around your midriff?
If you haven’t managed to get the New Year off to the perfect start then you might be heartened to know you’re not alone. A recent Yakult survey has shown that 73% of Brits have planned a new year health kick but the poor weather in January - the coldest for 20 years - has meant that about a third of people delayed their plans until they were sure the snow and ice had passed whereas one in five have said they would wait until February.
And there’s nothing wrong in waiting if your new digestive health plan is set to be a long term plan. Because the long term benefits will still be achieved. But make sure that you make your goals realistic and achievable. The same way that you may look at setting realistic and achievable goals at work, aim to set the same goals when looking at your health plan.
To get you started, we’ve got some top gut health nutrition tips from one of our Love Your Gut specialists:
•1. Nourish with nutrients & top up your good bacteria - The gut processes and absorbs nutrients from food so eating a healthy, varied diet, rich in fibre, vitamins and minerals is crucial. The good bacteria in your gut help your body to break down nutrients and reduce or neutralise the bad. Probiotic products contain billions of good bacteria which top up your natural supply.
•2. Sleep well but keep moving - Sleepless nights and stressful days can affect our bowel function, appetite and body weight so sleep is essential for re-charging our system. ‘Going regularly’ keeps our bowels moving and our digestive system on track. Exercising regularly and not smoking are also big contributors in improving gut health.
•3. Drink plenty of fluids - Drink 8-10 glasses a day. Drinking sufficient fluid keeps us hydrated and helps to prevent constipation.
If you’re committing to start again in 2010 why not share your stories with other Love Your Gut followers? We’d love to hear how you’re doing and also any advice you may have for others.
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Monday, January 25th, 2010
Use our free guide to tune in today
At ‘Love Your Gut’ it will probably come as no surprise that we’re more than a little interested in gut health. And of course through our annual Gut Week campaign we try and share the knowledge and aim to get more people talking about their digestive health and seeking steps to improve it.
What I didn’t realise until very recently was perhaps how intuitive the digestive system is. Did you know that the gut is the only organ in the body to use all of the five senses to communicate with you? Some maybe obvious - you can feel the pain of a upset tummy or perhaps if you’re constipated, sometimes you can smell the gut or hear some of the sounds it makes. But do you always know what it means? Could you be sure that a sign from the gut is negative or positive and what you need to do to ‘digest’ and act on the information?
Fortunately there is a new book from Love Your Gut partner Yakult to help! The Gut Translator, is a colourful publication packed with insider information to help you decipher the complex ‘language’ of your digestive system, and understand exactly what the sights, sounds, smells, tastes, and feelings connected with your gut might indicate.
The free booklet also outlines some of the most common digestive disorders, dispels some common gut ‘myths’, and offers advice on maintaining good digestive health. And it’s available for free by clicking the link here.
So isn’t it time you tuned in to what your gut is telling you? It might be one of the most useful conversations you’ve had!
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Tuesday, January 12th, 2010
The Gut Trust is listening
On Tuesday and Thursday evening, I answer calls on the Gut Trust’s telephone helpline. The topics are extremely variable. All human life is there. Many callers are desperate and so often it can seem that their IBS is associated with what has been happening in their lives. Larry was a case in point.
It was a quiet night on the helpline. Just two calls to begin with. Then at just gone 8, Larry rang up.
‘Is confusion a symptom of IBS?’
I was hesitant. ‘It can be’.
‘Oh good. That makes me feel better. My doctor said it’s impossible.’
I didn’t respond. Instead I said, ‘Well, tell me what happens?’
‘Every time I eat something, I can’t think properly, I can’t focus, I can’t even drive my car. All foods seem to affect it, but recently I have found that if I mash up some potato with a bit of water, it is not so bad.’ .
There was no time to go into detail, so I told him that his symptoms reminded me of dumping. He knew what I was talking about. ‘When I had a barium meal a few years ago, they said they had never seen a stomach empty so quickly.’
‘So if a proper meal emptied that quickly, the rapid distension of the small intestine and the surge of insulin caused by rapid arrival of food could both result in faintness and confusion.’
‘But what can I do about it?’ he asked.
‘Try something to slow stomach emptying; a viscous polysaccharide like Guar Gum can make the food contents sticky and slow the rate at which they leave the stomach and are absorbed. Some drugs such as the anticholinergic, ProBanthine can also slow gastric emptying’
I felt satisfied, but he was cautious.
‘But my doctor doesn’t think it’s dumping.’
‘And you’re confused.’
‘Yes’.
‘Well, how long have you had the IBS?’
‘About 10 years.’
‘And it came on about the same time as the confusion?’
‘So was there anything that happened 10 years ago.’
‘The only thing was that my son got ME? He’s still living at home.’
‘I wonder if there’s a connection.’
I am Dr Nick Read and I am a gastroenterologist and a psychotherapist and use both sets of skills to try to get behind the symptom to find out what is going on. I recall the old adage, ‘It is as important to understand the patient with the illness as it is to understand the illness in the patient. Irritable Bowel Syndrome is an illness that does not have a specific cause or a definitive cure. Diet, lifestyle, infection, gut bacteria and stress, particularly stress, may all play a role in generating the symptoms. IBS is a holistic condition that requires a holistic remedy. Only by understanding both the patient and the illness can my caller and I find the most appropriate way of dealing with it.
The Gut Trust is the National Charity for Irritable Bowel Syndrome. It works alongside the health service to inform, support and advise patients with IBS, their family and carers. The helpline is open every Tuesday and Thursday night from 7.30pm to 9.30pm on 0872 300 4537.
In addition to a free consultation on the helpline, members of The Gut Trust advice the helpline, members have access to our unique, fully comprehensive self management programme, a telephone helpline, free medical consultation, our magazine ‘Gut Reaction’, What’s New, our national network of self help groups, a can’t wait card and much more. To join The Gut Trust, visit our website (www.theguttrust.org) or call 0114 2723253 during office hours (9.30am to 4.30pm weekdays).
The Gut Trust is a partner of ‘Love your Gut’.
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Monday, December 7th, 2009
Brides confess to marital extras
Back in the summer we talked about how stress can affect many brides big days, but it seems that after the fabulous wedding day, many brides start to relax. And a little bit too much.
In fact, a recent survey conducted by Yakult showed that one in five brides put on as much as one and a half stone in weight in the first year of marriage.
According to many newly weds, half of women found that they didn’t see the need to impress their new husband, while one in five over indulged on their honeymoons - letting their hair down and celebrating their marriage with lots of food and drink.
And while for some brides this has led to arguments with their husbands over the weight gain, there are more health concerns to consider.
Losing that motivation to eat healthily or go to the gym as there isn’t a fabulous dress to squeeze into means that the pounds stay on and for a quarter of brides, they even started to comfort eat as they felt they had little to look forward to.
But at Love Your Gut we would encourage any new brides to keep looking after their health.
While they say love is blind, and in the honeymoon period your partner may turn a blind eye to a few excess pounds, excess weight around the midriff can put pressure on the stomach, and a series of problems leading to heartburn - not heartbreak.
Marriage is a partnership and therefore doing things together, encouraging each other to beat the bulge is a great motivator. Create some seductive, but healthy dishes, and make your partner your gym buddy so that the vows you have taken are more in health than in sickness.
So if you have found yourself in this situation, what have you done to combat it? Have a look at our exercise advice or share your tips so that we can make sure that we have lots of happy and healthy newly weds!
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Wednesday, December 2nd, 2009
Worried about flu - what can you do?
With us now in December and with the party season around the corner, it would seem that there are a fair few of us worried about getting colds and flu.
In fact a recent survey conducted by Yakult showed that 68% *of people are worried about getting ill and that the UK could be facing upto 36 million** sick days being taken over the winter months! That’s a lot of sick days and a lot of work to catch up on.
The problem many of us face is that we think it’s inevitable that we’re going to catch a cold. It’s winter, it’s started to get cold, of course I’ll get ill. And I guess if we’re not looking after our immune systems and trying to protect ourselves then yes, we’re more vulnerable.
It is true that the cold weather can put a strain on our immune system, the protective network of chemicals and cells that offers our best defence against infections. It is able to recognise viruses that it has previously encountered, and will try to fight them off.
”However, viruses that cause colds and flu are able to mutate quickly - and whilst a well-supported immune system may be able to fight off an unrecognised strain, a weak system may not be enough to stop the infection taking hold.
So what can we do to help strengthen the immune system? Here’s some top tips:
- Eat well: Aim for a balanced diet, including at least five different fruit and vegetables every day. Foods that can offer particular immune benefits include:
- Citrus fruits and berries - sources of Vitamin C, thought to help shorten the duration of colds and increase the production of infection fighting cells;
- Avocado, wheat germ, nuts and whole grains - sources of Vitamin E, an antioxidant that can help to improve cellular immunity;
- Potatoes, bananas, chicken, eggs and green leafy vegetables - all contain Vitamin B6, which can enhance the development of defence cells;
- Poultry, cheese, shellfish, liver and dried beans and peas - all contain zinc, which helps to ensure efficient white blood cell production; and
- Probiotics - The majority of the immune system is located in the gut, and a daily probiotic such as Yakult can help to top up levels of essential beneficial bacteria in the intestine.
- Keep your distance! Try to steer clear of anyone already infected, since viruses can be passed through the droplets created when coughing or sneezing.
- Clean up: Viruses can also be contracted through touching infected surfaces such as door handles, so be sure to wash your hands regularly.
- Cut out the baddies! Try to avoid:
- Excessive alcohol, which can deprive the immune system of valuable nutrients; and
- Smoking, which can damage the ‘cilia’ that keep airways clear, thus leaving you more susceptible to infection.
- Clear the air. Ensure that windows are open at all times, to allow fresh air to circulate.
- De-stress: Stress lowers resistance to infection, so try to relax, take it easy, and get a good night’s sleep - aim for seven to eight hours each night.
- Exercise. Regular, moderate exercise has been shown to help immunity, so try to build activity into your day - perhaps take a brisk walk in your lunch break!
And if you do catch a cold, try these tips to help speed recovery:
- Take time to recover. Minimise stress; give your body a chance to rest and fight off the infection.
- Keep boosting! A healthy immune system will help speed recovery. Follow the tips above and eat a varied, fresh, nutritious diet, along with a daily probiotic.
- Be prepared: Always carry tissues - and when you sneeze, cover your nose and dispose of the tissue in a bin.
- Catch your sneezes: If you have no tissues, sneeze into the inside of your elbow instead of your hand. That way you won’t share germs with others when shaking hands, etc.
- Drink up. Aim to drink at least eight glasses of (non-alcoholic) fluid a day, to replace fluid lost through sweating.
- Head of steam. Fill a bowl with hot (not boiling) water, cover your head with a towel, and inhale the steam. This will lubricate the nasal area, helping to eliminate phlegm.
- Extra help. Ask your pharmacist for advice on an over-the-counter remedy. Stick to one product, and follow instructions carefully. And if you experience any unusual or persistent symptoms, see your GP for professional medical advice.
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Monday, October 26th, 2009
Can dark nights affect routine?
Yesterday the clocks went back and of course the immediate sign was an extra hour in bed!
But of course with the change in time, comes the change of season and how many people will be heading home after work tonight and realising it’s a little darker than it was last week? Or come to that, how much brighter was it when you got up for work this morning?
But while some animals are supposed to hibernate for Autumn, the same is not supposed to be said of us, and slipping into habits of lazing and eating can become too easy. And the more we laze, the more tired we can become.
So what sort of things can we do to prevent ourselves getting too tired?
1. Assess yourself. Think of personal energy stores as a “bank.” Deposits and withdrawals have to be made to balance energy conservation, restoration and expenditure. Note when you are most fatigued and consider what may be contributing factors, so that you can try to control them.
2. Be aware of warning signs. Be alert to warning signs which may include tired eyes, tired legs, whole-body tiredness, stiff shoulders, decreased energy or a lack of energy, inability to concentrate, weakness, boredom or lack of motivation, sleepiness, increased irritability, nervousness, anxiety or impatience. Take time to rest when you feel the onset of any of these symptoms.
3. Conserve energy. Minimise expended energy by improving your posture (both sitting and standing), and limit work which increases muscle tension (isometric work).
4. Pace yourself at work. Plan ahead and organise workloads, so things do not overwhelm you. Prioritise your activities; using your own energy for important tasks and delegating those less important. Pace yourself rather than rushing through activities and try to curtail sudden or prolonged strains.
5. Consider detrimental environmental effects. Steer clear of extremes of temperature, stay away from smoke or harmful fumes and avoid long and hot baths.
6. Rest. Schedule rest into your daily routine - balancing work and rest periods - and rest before you become fatigued (frequent short rests are beneficial).
7. Eat properly. Fatigue is often made worse by not eating enough or not eating the right foods. Maintaining good nutrition can help you feel better and have more energy. Vitamins and minerals are necessary for many of the body’s processes, and a healthy diet ensures your body can function at its best. If you are underweight, gradually increase portion sizes and overall calorie intake. If overweight, try to get your weight under control. Cut down gradually on caffeine and alcohol, avoid crash diets, and optimise the digestive system to ensure all nutrients are extracted, by consuming a quality probiotic every day.
8. Exercise. Being unfit makes you susceptible to tiredness – and being tired often means you don’t exercise enough. To break out of this cycle, introduce physical activity into your routine, gradually increasing the duration and intensity. Ten minutes a day is fine to start with; the most important thing is to keep it regular. If you exhaust yourself for some reason, don’t give up. Just do a small amount of exercise again the next day, and keep going. Exercise that involves all the major muscle groups is recommended (e.g. swimming), however, walking is the often the easiest exercise to start with.
9. Manage stress levels. This can play an important role in combating fatigue. Do this by adjusting your expectations (e.g. pare a list of 10 things you want to accomplish today, down to two and leave the rest for other days). A sense of accomplishment goes a long way to reducing stress. Investigate relaxation techniques that teach deep breathing or visualisation. Take up activities that divert your attention away from tiredness; activities such as reading, or listening to music require little physical energy but require attention.
10. Sleep. The need for sleep can vary quite a lot between individuals, although it is usual to require less sleep as you get older. Most adults need six to eight hours of sleep, but this can differ from one person to another. If you are having trouble sleeping, aim for a better sleep routine; go to bed and get up at the same time every day, ensure that your bedroom is quiet, dark and comfortable and that it is neither too hot nor too cold, eat earlier in the evening, find time to relax before bedtime.
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Monday, October 12th, 2009
Take some steps to better digestion
As it’s Walk to School month in October, it seems like a good idea to talk about walking in this blog.
Walking? We do it every day - so how can it help digestion? Well for many people, trying to find time in the day to fit in some exercise can be tricky, but a brisk walk, something that gets the blood pumping slightly faster round the body, can help your body.
And like the rest of our body, our digestive system also benefits from regular physical activity. When not exercised regularly it can become sluggish and problems such as bloating, windy symptoms, lethargy and abdominal pains can occur.
And while we’re not suggesting you start walking marathon amounts after every meal, a leisurely walk after a meal will aid digestion.
So, as we will soon be putting the clocks back, and while the sun is shining on the Autumn leaves, why don’t you have a lunchtime walk with colleagues this week? The fresh air and conversation could leave you invigorated for the afternoon ahead of work!
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Monday, September 28th, 2009
In order to maintain good gut health, it is important to become aware of how your digestive system functions, and to be alert to any unusual symptoms. This week, Dr Phil Tozer (below), a Clinical Fellow from St. Mark’s Hospital in Harrow, shares some sound advice for anyone experiencing gut problems or unusual digestive symptoms:
“If you found a lump in your breast or your testicle, you’d show it to your doctor (I hope!) without too much persuasion.
Symptoms in the gut can be quite tricky since a little bit of bleeding or mucus from the back passage, or a day or two of diarrhoea might be quite normal occurrences for many of us.
However if these symptoms persist or become more noticeable, your gut might be trying to tell you something.
If you’re worried, or even if you just have a mild symptom that has lasted a bit longer than usual, don’t sit on it and don’t be afraid to ask: your doctor will usually be able to reassure you that everything’s ok but if there is something wrong, early diagnosis often leads to more straight forward and effective treatments.
So don’t ignore your gut; listen to it, love it and take care of it so it can carry on taking care of you!”
For more information on St Mark’s Hospital, the national and internationally renowned centre for intestinal and colorectal disorders, visit http://www.stmarkshospital.org.uk
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