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Irritable Bowel Syndrome | Irritable Bowel Syndrome

Posted by on Jan 2, 2016 in Health |

Irritable bowel syndrome (IBS) is a gastrointestinal disorder characterized by several symptoms including abdominal pain, abdominal distention and altered bowel movement.

Irritable Bowel Syndrome

The cause is frequently idiopathic for the majority of affected patients. However, some factors have been linked with the occurrence of the disorder such as intake of food or drinks that are known to cause gastric discomfort. Examples of these foods include spices, citrus, carbonated drinks, coffee, chocolates and some drugs such as antibiotics. Stress and other psychological dysfunctions have also been implicated as aggravating factors.

About one out of five people are affected by IBS, majority of which are from the young adult population, ages 20-30 years old. It has been discovered that women are two times more susceptible to developing IBS than men.

The pathology of IBS is understood to be caused by hypersensitivity of the gastrointestinal system to pain during process of physical digestion and chemical breakdown of food. IBS patients usually have a normal looking GI tract, although gross and microscopic inflammation has also been noted with some patients. Psychological instability, on the other hand, can also cause hormonal changes that may affect digestion and overall body processes.

The duration of symptoms may vary from a couple of days to weeks. It may occur only once, but most experience recurrent episodes. The onset of symptoms may vary differently with each person. It is often self-limited and improves over a period of time. There is no absolute cure for the disease and only supportive measures are done as the primary mode of management. Gastrointestinal pain medications may be given to mask out the unwanted pain. Supportive treatment should be started when activities of daily living are already affected.

Diagnosis of IBS can be concluded if the patient’s symptoms include recurrent episodes of abdominal discomfort, bloating with the experience of relief upon defecation and bowel movement changes. It is still best to seek professional consult as soon as possible. Clinical tests and imaging can be done to help rule in or rule out other possible etiologies. It is essential to rule out anatomical or other functional disorders like ulcer, obstruction, gall stones, tumors, malignancy and motility problems before the diagnosis of IBS is made. Prompt management greatly improves the quality of life.

Some may take IBS casually, but others find it debilitating. Avoiding gastric irritants can help lessen the episodes of discomfort. Oral fluid hydration and electrolyte replacement is important for those experiencing vomiting or loose bowel movement. High fiber intake and regular exercise like walking or running may help relieve constipation. Seeking psychiatric help may improve anxiety, depression or other mental problems that could be the cause of the gastrointestinal hypersensitivity. Anxiolytics, antidepressants or therapy sessions must be started if the cause of IBS is deemed psychological.

Typically, irritable bowel syndrome can be monitored and treated as out-patient basis. It does not impose a huge threat to health if managed appropriately. Progression to cancer or other serious illness can be rare. Diet modification, meditation,  exercise and supportive measures have been effective in lessening the occurrence of symptoms; hence, a person with IBS can actually live a normal life.

Learning how to be happy, for my personal experience, can help to heal physically.

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The 7 Amazing Benefits of Regular Exercise | Benefits of Regular Exercise

Posted by on Dec 29, 2015 in Health |


Everybody knows that exercise is good for them, but do you really know why it’s good for you? Well, exercise helps you feel and look better. It helps increase your energy levels and your longevity. No matter what your gender, age, or physical fitness is, you’ll surely benefit from regular physical activity.

Here’s how exercise can improve the overall quality of your life with some regular exercises:

1. Exercise helps you lose weight.

If you’re not happy about your weight and how you look like, it may be a good idea to start exercising. It’s no secret that calorie deficit is essential to lose weight. Exercise allows you to burn calories so it helps you create a calorie deficit.

2. Exercise helps keep diseases and medical conditions at bay.

If you’re worried about your cardiovascular health or your blood pressure, then it’s a good idea to exercise regularly. Exercise boosts the HDL or good cholesterol level in your blood. It also decreases the levels of triglycerides or bad cholesterol in your body. This works in preventing cardiovascular diseases, including stroke. It also prevents other diseases such as metabolic syndrome, depression, type 2 diabetes, arthritis, falls, and certain types of cancer and improve the digestive system.

3. Exercise keeps those blues away.

As mentioned earlier, exercise helps keep depression at bay, so if you are stressed and you need an emotional lift, it would be a good idea to walk around your neighborhood. Exercise helps increase “feel good” chemicals in your brain. It can also improve your self-esteem and self-confidence.

4. Exercise increases your energy level.

If you feel tired all the time, it’s best to exercise at least 30 minutes a day. Regular exercise improves your flexibility, muscle strength, and endurance. So, it will be easier for you to carry out daily household chores and errands.

5. Exercise improves the quantity and quality of your sleep.

If you have a hard time sleeping, you may want to try running, walking, or yoga. Regular exercise can help deepen your sleep. It can also help you sleep faster.

6. Exercise improves your libido.

Regular physical activity can increase your libido and makes sex more satisfying for you and your partner. It can also increase your sexual confidence. Plus, experts believe that men who exercise regularly are less susceptible to erectile dysfunction.

7. Exercise is a fun activity.

If you’ve been wasting your time watching TV, it may be a good idea to replace that activity with exercise. It’s fun and helps you meet new people. You can join Zumba classes or a yoga club. You can also join fun runs with your family and friends. Exercise is definitely a fun way to keep your mind and body young and healthy.
Exercise is a great way to feel good about yourself. It’s fun and it has a lot of health benefits, so the goal is to exercise for at least 30 minutes a day if you want to lose weight or you have other fitness goals. However, you need to check with your physician before trying out a new exercise, especially if you have a sedentary lifestyle or if you have chronic health problems such as arthritis, diabetes, or heart disease.

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Stress Management | Stress Management

Posted by on Dec 29, 2015 in Self Improvement |

Stress is always a part of daily life. There are many ways to relieve stress. It just depends on how you think and choose to react on stressful situations.

Stress Management Suggestions

First of all, identify the aggravating factors of stress. You may start writing a journal about it and enumerating your regular sources of stress, may it be from work, school or at home. Making a daily record of things that make you feel anxious will eventually help you figure out possible solutions. If you find it hard to deal with the stressor, think of ways on how to adapt to it instead.

stress managementYou can alter the stressful situation if it’s constantly on your way. Try to compromise with the person or the event of stress. Accept the fact that you cannot control everything and you cannot please everyone. If a person makes you feel angry or anxious, attempt to talk to him and perhaps both of you can make an agreement that will benefit both parties. Learn to forgive and move forward. Do not try to persuade people to do what you want, learn how to give and take.

Express your feelings in a calm and decent manner. Avoid saving feelings of resentment to yourself. Do not be afraid to ask for assistance if you know you need it. Adjust your standards and learn when to deny things you can’t handle. Try to change the way you think. Keep optimism into your thoughts and try to see the light in every struggling situation.

Keep yourself healthy by eating a nutritious diet, drinking lots of water and having regular comfortable sleep. A healthy lifestyle also improves emotional well-being and getting enough rest relaxes the mind and makes you think more efficiently and wisely. Reduce consumption of caffeine and sugar to avoid agitation and insomnia.

Avoid unhealthy ways of coping with stress such as venturing into vices like smoking, drinking, taking illicit drugs, sleeping pills, social withdrawal and etc. If you know that your way of coping is bad for your health or social well-being, then make an effort to put a stop to it. Remember that bad habits only make things worse and it’s not the best way to cope.

Physical activity can be a great diversion for anger and stress and also can help you be happy. Doing a regular exercise routine, engaging into sports or activities that involve physical movements such as dancing, aerobics, or yoga and meditation can help you release negative vibes and make you relax. Keeping your muscles active and producing enough sweat everyday increases the release of your happy hormones called endorphins. Endorphins promote a state of euphoria, making you feel better and calmer. Maximum benefits of exercise can be achieved if done at least 30 minutes or more per day.

It is also possible to ease your emotional problems by letting them out verbally through social involvement with friends, family or a significant other. Always make time to go out and meet up with friends or even meet new people. Going out every once in a while prevents loneliness and can make you think less of the bad stuff and appreciate the good things more.

Effective stress management is possible if you have a healthy mind and body. Recognize your sources of stress and identify ways on how to cope with them. Avoid worsening the situation by starting bad vices. Instead, take care of yourself and change the way you think. Learn to adapt and live more gracefully.

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How to be happy | be happy

Posted by on Dec 29, 2015 in Self Improvement |

happinessWe live in really stressful time. There are so many things going on our mind and it seems that we don’t have time for ourselves and we find difficult to be happy. We go to work after we finish we go to another work, and when we come back home there is no time for rest. Housekeeping works, children and everything until the end of the day after you already have to prepare yourself for another day. It’s like a magic circle with no way out. Therefore more and more people catch themselves being depressed or unwilling to do anything. Sometimes we just feel like we are living just because we have to. But mustn’t be like that?

Happiness isn’t in your job, money or in the race for it. Happiness is in small things. Truthfully speaking this isn’t a cliché this is reality. If you lose connection with small things you will lose yourself and your happiness. What does that mean at all? How to be happy? 

happiness (1)It means that only you can make you happy. It is as matter a fact very easy. You just have to learn how to enjoy in everything you do. If you work too much, try to find a way to enjoy in your work. The best possible way to realize that is to choose a profession that you like. To make a good choice you just have to get known with yourself at first. Then you have to find a place for you and your abilities and qualification on the work market. You don’t want to be just another person that can’t find a good job that suits your desires.

If your desires and ambitions are higher than your abilities you are going to be very unsatisfied person. You just have to match your abilities and qualities with job offer on the market. Sometimes it’s very difficult to do but if you try enough you really succeed.

If you work too hard and you don’t have time for yourself try to find a way to enjoy your job. Sometimes it is just enough to love your work and everything is easier to accept when you love your job.

happiness-300x225A good organization is the key for everything. If you manage to organize yourself you will be surprised how much money you could spare. For the beginning by yourself an agenda and start writing down everything you have to do during the week. After a while you will find yourself in better mood because you will probably have time for normal regular sleep and then for everything else. Happiness goes with satisfaction and if you manage to satisfy yourself you will be definitely happier than now.

You can include music in your work and try to work everything with music because it’s scientifically proved that it can improved our state of mind and can affect our moods and in that play can improved our way of working. Music somehow turn on the plastic balls in our mind and the man can do anything if he thinks positively.

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The Holistic Benefits of Meditation | meditation

Posted by on Dec 28, 2015 in Meditation |

If you’re stressed out and you’re looking for ways to relax, it may be a good idea to meditate for at least 20 minutes a day. Transcendental meditation, in particular, is a stress reduction technique even for A-list celebrities like Adam Levine and Jennifer Aniston.

Michael Mitchell, a statistician for the Veterans Health Administration, went to the emergency room in 2005 thinking that he had a heart attack. It turned out to be GERD. It was a wakeup call for him. He has a type A personality so he’s a workaholic. He knew that he has to make changes in his lifestyle, so he attended psychotherapy sessions and started to exercise regularly. He also read books about happiness and began to practice meditation. After a month, his blood pressure returned to normal and he felt more relaxed.


Benefits of Meditation

Various studies show that regular practice of meditation does not only lower blood pressure but also improve the function of your immune system, so regular practice of meditation helps ward off common colds and other diseases.

Meditation also improves your ability to concentrate. If you have a problem focusing on a certain task, it’s a good idea to practice meditation.
According to Charles L. Raison, MD, a clinical director at Emory University School of Medicine in Atlanta, meditation improves one’s emotional responses to stress. It helps control the symptoms of arthritis, skin conditions, asthma and heart disease by switching off the stress response. Studies also show that meditation can improve the symptoms of psoriasis.

Meditation also relieves the symptoms of irritable bowel syndrome such as constipation, diarrhea and bloating. It also improves fertility and promotes emotional balance. Meditation helps cleanse emotionally soaked memories, so it helps you let go of your painful past and just focus on the future.

Meditation can also help to be happy.

Meditation as a Stress Reduction Tool

As mentioned earlier, meditation triggers a relaxed response to stress. When we are exposed to stress, we often have a “fight or flight” response. People call this the adrenaline rush. Stress helps release the hormones called epinephrine and norepinephrine from the adrenaline glands. This leads to increased blood pressure and pulse rate. When you meditate regularly, your body will develop an opposite response to the “fight or flight” response. So, practicing meditation regularly can lower blood pressure, enhance mood, and reduce stress.

Learning How to Meditate

There are several types of meditation that you can practice. You can practice mindfulness meditation or mantra meditation. You can simply stare at a candle flame for minutes or simply count your breaths, but the practice of meditation is not easy especially for those who have untrained minds. It’s best to attend meditation classes. You can check out affordable meditation classes in HMOs, local college, or community centers.
Like Mitchell, you can practice meditation every morning by sitting on a bench in your room or in a garden. Practicing meditation for at least 20 minutes a day will allow you to control your emotions so you’ll no longer allow little things to get under your skin.

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Ten Tips for the Better Health of the Digestive System | Digestive System

Posted by on Dec 28, 2015 in Health |

The digestive system is composed of organs that are primarily equipped with muscles and enzymes that break down food physically and chemically. Nutrient absorption from food breakdown also happens in the digestive tract. Trouble in the intestines may cause alteration in their main function to break down food into usable energy. Therefore, taking care of the gastrointestinal system is important in maintaining a better quality of life.

The digestive system is greatly affected by the substances we take by mouth, and an active lifestyle with regular exercise promotes GI motility. Alterations of bowel movement and GI discomfort may cause problems in activities of daily living.

Digestive System

There are ten ways to keep the digestive system healthy for a better digestion.

1. Increase your oral fluid intake

Keeping your digestive tract lubricated with water will promote smoother GI motility; therefore, you can expect minimal abdominal cramping, improved defection and better digestion of fats and soluble fiber.

2. Have a high-fiber diet

Fiber can improve digestion since most fiber-rich foods are difficult to break down, making them non-absorbable for a greater length than most in the GI tract. They act as “sweepers” of retained particles in the colon. Sweeping them out contributes to a cleaner GI tract, which is less prone to infection. It promotes regular bowel movement, prevents certain GI pathologies such as formation of nodules, fistulas, diverticula, episodes of irritable bowel syndrome, and hemorrhoids due to straining.

3. Consume equal amounts of soluble and insoluble fiber regularly

Soluble fibers include oats, seeds, nuts and legumes that help retain water and prevent the possibility of passing out loose stools. Foods rich in insoluble fiber that are also known as roughage include wheat, vegetables and whole grains. They are broken down longer and seldom absorbed; therefore, they aid in adding bulk on stool.

4. Protein source should be more of lean meats

Lean meat cuts such as pork loin, chicken breasts, skinless meat, turkey cutlets and etc. have lesser fat and higher protein yield than any other meat part. A diet plan consisting of higher protein and minimal fat is essential in improving your health.

5. Limit a high fat food intake

A high fat diet can trigger a number of health problems including constipation, ketosis, obesity, atherosclerosis and fatty liver. Lessening intake of unsaturated fats in your daily diet can improve digestion and circulation and promote a leaner physique.

6. Take probiotics to replenish good bacteria in the gut.

Probiotics are composed of live good bacteria that help in the digestion and absorption functions of the digestive tract. They chemically break down the food themselves, making it easier for the body to absorb it faster into the bloodstream. They also help strengthen the immune system, and avoid GI problems. Good sources of probiotics include yoghurts, probiotic-filled drinks, miso soup, sour pickles and soft cheese.

7. Set a constant eating time

A study made by a registered dietitian named Maria Adams, MS, MPH, RD stated that eating meals and snacks on a specified time of the day keeps regular pacing of the digestive tract and keeps it into its best shape.
8. Maintain a regular exercise routine – Exercise and daily physical movement keep the body organs working and the blood circulating evenly. It prevents constipation and promotes better gastrointestinal digestion.

9. Avoid gastric irritants such as smoking, alcohol drinking, too much coffee or soda, sweets and spices

Gastric irritant may cause a number of ailments and may interfere with the work of the digestive system. Too much of them can cause ulcer, acid peptic disease, constipation and hemorrhoids.

10. Know how to handle everyday stress

Keeping your mental faculties healthy will greatly improve lifestyle and activity, promoting better function and energy absorption in the GI tract.

If you are healthy, you are more likely to be happy too.

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