Grrrrr!! Upset stomach upsets the day!
Do you suffer from IBS & GERD?
What is IBS? Irritable bowel syndrome (IBS) is a common disorder that affects the large intestine.
Signs & symptoms of IBS: crampings, abdominal pain, bloating, gas, diarrhea or constipation, or both and/or you will suffer from GERD.
GERD (gastroesophageal reflux disease) symptoms. You suffer from heartburn or acid indigestion.
Management for IBS and GERD: consistency in long term management of symptoms above
Common trigger foods
In order to control your symptoms, you could start by eliminating the following foods from your diet.
- Carbonated drinks
- full-fat dairy products, such as butter, whole milk, regular cheese, and sour cream
- High-fat foods
Fried and fatty foods delay stomach emptying. It can cause the LES (lower esophageal sphincter ring of muscle between esophagus and stomach) to relax, allowing more stomach acid to revert back up into the esophagus.
Avoid the following food which have a high fat content or eat them sparingly:
- - Potato chips, french fries, onion rings, goreng pisang, epok2, fried fishball, fried you tiao
- - fatty or fried cuts of beef, pork or lamb
- bacon fat, ham fat, and lard
- - ice cream
- - creamy salad dressings
High acidic fruitscan cause or worsen GERD If you have frequent acid reflux, you should reduce or eliminate your intake of the following foods which contained high acidity or can trigger high stomach acidity:
- tomatoes and tomato derivatives -tomato sauce
Chocolate contains ingredient called methylxanthine shown to relax the smooth muscle in the LES and increase reflux.
Spicy foods and tangy food eg garlics and onions
Mint and products with mint flavoring, like chewing gum and breath mints
- exercise has been positively shown to be "medicine" for IBS and GERD. It helps improve digestion and circulation of blood to the body.
- - Take antacids and other medications that reduce acid production.
- - Chew gum. Just make sure it is not peppermint or spearmint flavored.
- - Remain upright for at least two hours after eating.
- - Don’t eat too near bed time. Give it a 3 to 4 hours before your bedtime if you have IBS or GERD
- - Don’t smoke as toxicity of chemicals present in cigarettes raises acidity levels in your body.
- - Don’t overeat. Overeating stimulates excessive digestive enzymes increasing acidity level which can cause havoc to your body.
- - Raise the head of your bed 4 to 6 inches to reduce reflux symptoms while sleeping.
Full body Stretchings eases tightness in all joints and that certainly helps in lowering the acidity levels of the body. Do these 12 stretches 2 to 3 times daily. For better results, static stretches must be done when muscles are warm. Walk around the house or you can do a household chore - sweeping or mopping for 5 minutes before doing these stretches.
Deep breathing relaxes you. Chest breathing increases carbon dioxide level which tips the balance of pH level in the body causing dizziness, nausea and GERD and IBS distresses increases.
Sleep is important for body destress. Sleep is when body repairs itself. Try clocking in 5 to 7 hours of quality shut-eye. Lack of sleep or stress puts your body in high gear in stress increasing acidity level of the body which is a no-no for both IBS and GERD
Yours in health and happiness,
Dee Dee Mahmood, multi award winning Celebrity Exercise Physiologist and Nutritionist, is the Academic Adjunct Senior Lecturer at Edith Cowan University Australia. Her PhD research on obesity was chosen for its impact on obesity in Asia and was accepted and presented at the President's Cup Award, American College of Sports Medicine Northwest Annual Meeting in Tacoma, Washington. Ambassadors to brands like Reebok, Norwegian Seafood Council and Celebrity Beaute, this TEDX Speaker has several signature community programs to her name, Fat2Fit Asia and Walking Football for Health Asia. She conducts synergy on community and corporate health and research collaborations internationally.