The month of April is dedicated to creating awareness about irritable bowel syndrome (IBS), a common disorder that affects around 15 % of the population in the United States.
IBS is a chronic, often debilitating, gastrointestinal (GI) disorder characterized by frequent stomach cramps, bloating, diarrhea and constipation that goes on for a long period.
Although common, many people remain undiagnosed and are unaware that their symptoms indicate the disorder.
Common symptoms of irritable bowel syndrome
The symptoms and severity of IBS vary between individuals. Symptoms include sharp pain, cramping, bloating, distention, fullness or even a burning sensation in the abdomen, which may be triggered by certain foods, after a meal or while undergoing emotional stress.
Some people suffer constipation or diarrhea, or sometimes both. Other indicators are mucus in stool, excessive flatulence, the feeling of urgency and incomplete bowel movements.
Certain symptoms not related to the intestine such as headaches, sleep disturbances, anxiety, fibromyalgia and chronic pelvic pain also may indicate IBS.
Here are some interesting facts about IBS:
IBS is unpredictable as the same person may sometimes have contradictory symptoms.
The exact cause of the disease is not known. Medics believe it is caused due to the disturbance in the way the gut, brain and nervous system interact.
IBS seems to affect women twice as often as men.
Most people with IBS develop their first symptoms before the age of 40.
Stress does not cause IBS. However, it can worsen or trigger symptoms.
No specific therapy works for everyone. Treatment mostly includes lifestyle changes like exercising and quitting smoking and dietary changes like cutting caffeine and increasing fiber in the diet.
Foods to avoid
1. Highly processed food: Highly processed food contains a high concentration of fat, sugar and salt, which can cause flare-ups in IBS patients. Food items like chips, deep-fried snacks, processed meat and premade frozen meals must be avoided.
2. Carbonated drinks: The fizz in carbonated beverages like soda can affect the gastrointestinal tract and trigger symptoms of IBS. Switching carbonated drinks with water and lactose-free milk is recommended.
3. Dairy: Many people with IBS feel their symptoms worsen while using milk and other products that contain lactose, like cheese and ice cream. Using plant and soya-based alternatives may help relieve symptoms. While cutting down on dairy, including greens beans, nuts and seeds in the diet will help maintain calcium levels in the body.
4. Alcohol: It can trigger symptoms of IBS because of several reasons. Alcohol in general, can affect digestion, and dehydration from drinking can further worsen it. The presence of high amounts of sugar and gluten also makes alcoholic drinks bad for people with IBS.
5. Sugar-free sweeteners: Sugar-free alternatives such as artificial sweeteners and sugar alcohol are generally hard for the body to absorb, especially for people with IBS. They can trigger gas and digestive discomfort and cause laxative effects.
6. Cruciferous vegetables: Cruciferous vegetables such as broccoli, cabbage, cauliflower and brussels sprouts are difficult for the body to digest causing gas, and sometimes constipation. Cooking these vegetables makes them easier to digest.
Foods to eat:
IBS patients are recommended to follow a low FODMAP diet and include food items that are low in certain types of carbohydrates. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols.
The recommended food items include fish and other meats, eggs, butter, oils, hard cheeses, lactose-free dairy products, certain fruits like bananas, blueberries, grapes and vegetables like carrots, celery and green beans.
Long days of work, lack of sleep, and stress at the office can be the most common factors that make you feel tired. However, feeling “tired all the time” (TATT) without known reasons can be an indication of an underlying health issue that needs immediate attention.
Finding the exact cause of the lingering tiredness can be the first step toward solving the symptom.
Health conditions that cause fatigue:
1. Anemia – Anemia is one of the most common causes of fatigue. A person who has anemia does not have enough red blood cells in the body, causing symptoms such as tiredness, dizziness, feeling cold and crankiness.
Most often, anemia is caused by iron deficiency. Hence, the condition can be best resolved by including iron-rich foods in the diet and use of iron supplements.
2. Sleep Apnea – It causes the body to stop breathing momentarily during sleep. The condition can affect the quality of sleep and hence make you feel fatigued.
For milder cases of sleep apnea, lifestyle changes such as losing weight or quitting smoking can help solve the sleep disorder. In more severe cases where there is an obstruction in breathing, surgeries and therapies can help.
3. Diabetes – A person who has diabetes has changes in blood sugar level, which can cause fatigue. A patient who is already on diabetic medication can also experience tiredness as a side effect of the medication.
Early identification and taking the correct treatment is the key to managing diabetes. Losing extra weight and having a healthy diet also help in the treatment.
4. Thyroid – Thyroid diseases can be due to an overactive or an underactive thyroid gland. In people who have an underactive thyroid (hypothyroidism), the metabolism slows down leading to symptoms such as lethargy and fatigue. In people with an overactive thyroid (hyperthyroidism), the metabolism speeds up leading to fatigue and difficulty sleeping.
Right diet and lifestyle choices, along with medications, can help in thyroid management.
5. Infections – A person can show symptoms of fatigue when the body is fighting a viral or bacterial infection. Infections ranging from the flu to HIV can cause tiredness.
Along with fatigue, other symptoms such as fever, headache, body aches, shortness of breath and appetite loss can also accompany the infection. Treating the symptoms and taking adequate rest helps in faster recovery.
6. Food allergies – Fatigue may be an early warning sign of hidden food allergies and autoimmune disorders such as celiac disease. Identifying the allergen using a food allergy test or through an elimination diet can help in allergy treatment.
7. Heart disease – If you feel exhausted from an activity that used to be easy, then it is good to check your heart health, as fatigue can be an indication of underlying heart disease.
8. Depression/ anxiety – Fatigue can also be an indicator of a mental health disorder such as depression or anxiety. A combination of medication and psychotherapy can help relieve symptoms.
Lifestyle causes
Apart from serious health conditions, certain lifestyle habits such as dehydration, poor diet, stress and insufficient sleep can cause exhaustion. Having a well-balanced diet, regular exercise and routine sleep can help solve fatigue caused by lifestyle habits.
Picture this: you’re burning the midnight oil, studying or binge-watching your favorite shows, all at the expense of a good night’s sleep. Have you ever stopped to think about the toll it takes on your body and mind? The consequences can be more serious than you might realize.
Not getting enough sleep can translate into a multitude of issues, including weight gain, lack of focus, tiredness, a haze of confusion, and even depression. If you too are encountering similar issues lately then chances are you have a sleep debt.
Wondering what is sleep debt?
People from 13-18 years of age need 8 hours of sleep, whilst adults beyond that age will require at least 7 hours of snooze.
Sleep debt is a collection of the total hours you haven’t slept or traded your sleep for something else. Sleep debt keeps piling up as a person falls short of the total hours of sleep recommended for an adult, according to the Centers for Disease Control and Prevention.
And when you keep letting go of your sleep for other activities, the body adapts to the new normal and effects start to reflect on the energy levels, which deplete.
“However, like every other debt out there, this too has a repayment option,” Dr. Kunal Kumar, medical director of the Sleep Center at Einstein Medical Center in Philadelphia, told Livestrong.
Below are some expert-vetted ways you can pay back the sleep debt. (Courtesy: Livestrong and Sleepfoundation)
Just like financial debt, imagine sleep debt as a debt you owe to your body. It needs to be repaid. The good news is that catching up on sleep is indeed possible.
Maintain a set sleep schedule: Overhauling the sleep schedule is a pretty difficult task to achieve, and it’s best to do that gradually. Create a set sleep schedule by making some small changes to your routine. Instead of making abrupt shifts in your bedtime or wake-up time, adjust them gradually by 15 to 30-minute increments.
Minimize your gadget usage: Wind down activities and minimize electronic usage before bed to promote better sleep. Relax and prepare for quality sleep by dimming the lights and setting an alarm for 30 minutes to an hour before bed.
Reshuffle your sleeping arrangements: Are you finding it hard to get a good night’s sleep due to excessive sweating? Well, here’s a handy solution: consider upgrading to a cooling mattress or opting for cooling sheets. These innovative sleep essentials can help regulate your body temperature, and keep you comfortably cool throughout the night, ensuring a more blissful slumber. Memory foam pillows can work wonders in relieving neck and back discomfort in case you are struggling with backache.
Improve the bedroom environment: Create a sleep-friendly bedroom environment by adjusting the temperature for comfort, and blocking out disruptive lights, or noises that might disturb your restful slumber. And if your mattress, pillow, or sheets are worn out or no longer providing the support you need, consider treating yourself to new ones.
Omega-3 fatty acids are known for a range of health benefits, from promoting brain and heart health to reducing inflammation and protection against several chronic conditions.
In a new study, researchers found that omega-3 acids, especially the type found in foods like flaxseeds, walnuts, chia seeds, canola oil and soybean oil, can slow down the progression of amyotrophic lateral sclerosis (ALS).
It is a debilitating nervous system disease that gradually worsens over time and can be fatal. The condition results in a loss of muscle control and affects the nerve cells in the brain and spinal cord. It is also known as Lou Gehrig’s disease after the baseball player who was diagnosed with it.
The initial symptoms of the disease include muscle weakness, difficulty in walking and hand movements. The symptoms can slowly progress to difficulties with chewing, swallowing, speaking and breathing.
The exact cause of ALS is not known. However, around 10% of people get it from a risk gene passed down from a family member. It is estimated that more than 32,000 people in the U.S. live with the condition.
In the latest study, researchers from Harvard T.H. Chan School of Public Health in Massachusetts evaluated 449 people living with ALS in a clinical trial. The team assessed the severity of their symptoms, the progression of their disease, along with the levels of omega-3 fatty acids in their blood, for 18 months.
The study suggested that alpha-linolenic acid (ALA), a type of omega-3 found in plants, is particularly beneficial in slowing the progression of ALS. The participants with the highest levels of ALA had a 50% reduced risk of death during the study period compared to those with the lowest levels of ALA.
Researchers also found a reduction in death risk in participants who had eicosapentaenoic acid, the type of omega-3 fatty acid found in fatty fish and fish oil, and linoleic acid found in vegetable oils, nuts and seeds.
A previous study conducted by the same team suggested that a diet high in ALA and higher blood levels of the nutrient could reduce the risk of developing the condition.
“In this study, we found that among people living with ALS, higher blood levels of ALA were also associated with a slower disease progression and a lower risk of death within the study period. These findings, along with our previous research suggest that this fatty acid may have neuroprotective effects that could benefit people with ALS,” said Kjetil Bjornevik, the lead author of the study.
