APRIL 2017 85There’s nothing worse than being out with friends and having that
uncomfortable feeling in your tummy as the gas builds up and you know
you’ll need to dash to the loo in a hurry. Those who suffer from irritable
bowel syndrome (IBS) experience this on a regular basis. IBS causes
constipation and diarrhoea as well as extreme gas and bloating, and
can impact significantly on your personal life. Sufferers often feel too
embarrassed to go out in public for fear of what might happen. Research
shows that approximately 70% of IBS sufferers are women, but there’s
no clarity on why this is. There’s a difference between a bit of gas and IBS
though. If you’re concerned that you might be struggling with it, look out
for the following symptoms, and see a doctor if they persist:
Sometimes trying to be healthier can seem
overwhelming. If you’ve found yourself
sliding downhill to an unhealthy lifestyle,
you’ll know how easily and quickly it can
happen. Being healthier doesn’t need to be
scary. Here are five easy-to-do tips to start
you on the road to a healthier life!1
Start and end your day with a glass
of water.2
Commit to a healthy eating plan –
regular meals and healthy portion sizes.3
Exercise a minimum of three times
a week – try a 15-minute brisk walk/
swim/cycle to start with.4
Eliminate unhealthy snacks from
your diet. There are plenty of healthy
snack options if you know you’ll need
something during the day.5
Get enough sleep for your body to
rejuvenate. Find the recommended
number of hours sleep for someone
your age and try to stick to it. Read
more about how poor sleep affects your
health on page 28.PHOTOS: FOTOLIO.COM
for a happier y
CONTROL IBS...
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A HEALTHIER DAY
IRREGULAR TOILET TIMES
Abnormal toilet behaviour includes
dashing to the loo more than three
times a day, or less than three
times a week, on a regular basis.
THE RUNS OR PELLETS
If your stool is consistently runny,
and takes no shape, or if you find
that you’re continually straining
when on the loo, you should visit
your doctor.
NEVER FEELING EMPTY
Perhaps you go to the loo and
still feel bloated and full when
you’re finished. Often you may feel
as though you need to go,
but nothing happens. This could
be a sign of a bigger problem, and
you should have it checked out.
A SLIPPERY SLOPE
The one thing you shouldn’t
encounter when on the loo is
slimy mucus. If you have, or do
experience this, you need to find
out the cause.
BLOATING AND BALLOONING
While certain foods might make
you feel uncomfortable, this
shouldn’t be a regular occurrence.
If you’re constantly feeling bloated
and gassy, look at the foods you’re
eating and try to refine your diet.
While there’s no known cure for IBS, you can learn how to manage
it more effectively.
Understanding the dietary implications of certain foods can help you
to better manage your symptoms. A good example is fibre. Although it’s
known to help with constipation, it can also lead to an increase in gas and
bloating, which is a nightmare for an IBS sufferer. If you’re considering
adding fibre to your diet to relieve constipation, do so slowly, increasing
the amount a small portion at a time. You should remember that if you’re
taking fibre, you need to increase your water consumption. Matching
your fluid intake to your fibre intake will make this effective.
When it comes to gas and bloating, it’s best to
avoid any foods that tend to trigger this reaction
in your diet. Known food culprits include
beans, pretzels, bananas and fizzy drinks.
If IBS is affecting your life, consider seeing
a professional who can help you to develop
an eating plan that will work for your body
and your symptoms.