Shoulder flexibility exercises

We all know that fibre is an essential part of everyone's diet, but for IBS sufferers  it can be a challenge to get enough fibre into their diet. Researchers from the University of Helsinki gave two types of Rye bread - the standard loaf and a rye loaf that was low in FODMAPs (fermentable olgi-, di and monosaccharides and polyols) to 87 IBS suferers for four weeks.  Then after a break of four weeks, switched the two breads for another period of four weeks. As expected the standard Rye bread caused all the usual symptoms assocaited with IBS:

• abdominal pain
• diarrhoea
• constipation

but there were much milder when they ate the low-FODMAP bread.  However to be completely symptom free researches suggest that IBS sufferers have to make other dietary changes e.g. excluding fruit and grains. The modified Rye loaf may be one way for IBS sufferers to get more fibre into their diet. Reference R. Laatikainen, J. Koskenpato, S.-M. Hongisto, J. Loponen, T. Poussa, M. Hillilä and R. Korpela; 2016; Randomised clinical trial: low-FODMAP rye bread vs. regular rye bread to relieve the symptoms of irritable bowel syndrome.  Ailment Pharmacology and Therapeutics; Vol 44; Issue 5; pg 460–470  

When we are under pressure, stressed or anxious our bodies react, for some people this means they develop tension in the neck & shoulders, for others they get butterflies in their stomach or their digestive system becomes more sensitive. Stress messes with your they bacteria in your gut and creates a viscous circle that makes stress and anxiety attacks even worse.  While we are all familiar with probiotics or good bacteria which you can buy in tablet form in health food shops or are added to yogurts.  What you may be less familiar with are  prebiotics which are the "food" for the good bacteria in your gut.  Prebiotics can undo the impact stress has on the gut.  They are found in plant fibers like

• raw chicory root
• raw Jerusalem artichoke
• raw garlic
• raw leeks
• raw asparagus
• raw and cooked onions

Researches from the University of Colorado discovered eating prebiotics has a protective effect and can help to safeguard good bacteria in your gut during times of stress.  They also discovered eating prebiotics can even help reestablish good sleeping patterns. References https://www.ncbi.nlm.nih.gov/pubmed/28119579  

The stomach is the body's food processor.  It takes about 4 hours for a moderate meal to be processed.  It takes 7 seconds for food to travel from your mouth to your stomach.  Your stomach can hold 1.5 litres of food and drink. Chew each mouthful at least 20 times Chewing produces saliva which start the digestive process efficiently, enabling the food to the broken down thoroughly.  Eating to quickly often means you don't chew each mouthful enough and causes problems such as heartburn and indigestion.  Swallowing large lumps of food causes problems for the gut as undigested food ferments, creating toxins and gases that irritate the stomach lining; it also prevents absorption of nutrients and creates digestive problems. Digestive enzymes Digestive enzymes help to minimize indigestion, acide reflux, bloating and gas.  There are three main clasifications of digestive enzymes:

• Amylases: which break down carbohydrates
• Lipases: which break down fats
• Proteases: which break down protiens

All three types are naturally found in raw fruits, vegatables, sprouted seeds, raw nuts and whole grains.  Most digestive enzyme supplements will contain all three plus some additional supporting enzymes. Ulcers For ulcers take deglycyrrhizinated liquorice (DLG) in a chewable form not a capsule as saliva makes it work more effectively. Reference https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1552833/