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Extreme Sports Performance | Irritable Bowel Syndrome
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Irritable Bowel Syndrome

Thoughts of the week

“Irritable bowel syndrome

Little child touching his abdomen, feeling pain, stomach ache concept, vector illustration, cartoon character, isolated white background

Many of our sport, business and general health clients often complain of IBS. This can prevent people from doing many different things such as competing, training, working & traveling. It can last as little as a few minutes to as long as a few days. They often do not know why it is happening and more importantly how to manage it.

  • What is it?
    • It is a condition of the digestive system that causes bouts of stomach cramps, bloating, excessive flatulence, diarrhoea, constipation and excessive visits to the toilet. At least 1 in 5 people will be affected with it in their life. It often occurs between 20-20 years old and is more common in women. Additional systems such as bladder bladder problems, backache, general feeling of sickness and lethargy are also common.
  • What causes it?
    • It is largely unknown but often believed to be due to the sensitivity of the gut. Inflammation, infection and certain diets can sometimes be attributed to it but are highly speculative. It ultimately stems form food moving through the digestive system too quickly (diarrhoea) or too slowly (constipation). Other suggestions have been made that people experience over sensitivity to digestive signals and/or intestine may be disrupted or live bile can build up in the stomach.
  • Common triggers?
    • Poor nutritional choice such as alcohol, fizzy drinks, chocolate, caffeinated beverages, processed snacks and fried foods. 
    • Eating too quickly
    • Eating at irregular times
    • Eating inconsistent amounts of food.
    • Exposure to regular stress in life
  • How do you treat it?
    • Keep a food diary to have record of what you consume to see if any patterns emerge.
    • Increase fibre intake
    • If diarrhoea is common then cut down on insult fibre such as wholegrain bread, bran, cereals, nuts and seeds.
    • If constipation is common then increase the amount of soluble fibre such as oats, barely, rye, fruits, root vegetables and golden linseeds 
    • Generally consume a low FODMAP diet (Fermentable, Oligosaccharides, Disaccharides, Monosaccharides And Polyols)
    • Eat regularly
    • Don’t miss meals
    • Drink plenty of fluid daily
    • Reduce caffeinated beverages, fizzy drinks and alcohol consumption
    • Exercise regularly
    • Limit exposure to stressful situations
    • Visit a doctor if systems persist or worsen

Hopefully the above may have help you understand more about IBS. If you or someone you know has suffered with this then you know how debilitating this can be to daily life. It’s nothing to be ashamed of, more people than you think suffer form this daily! Follow the above advice to help manage this better next time it may occur…

Exercise of the week

Dynamic | Strength | Lunge | Lateral | Banded | A | Progression
  • Barbell on back

Find out more about this program here

Recipe of the week

Turkey chilli w. baked potato

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  • Pierce jacket potato w. fork, loosely cover in foil then place in medium-high heated oven for at least 30mins.
  • Finely slice red onion, garlic & red chilli then fry off in some olive oil. Once browned off, add in roughly chopped green peppers & carrots. Heat & stir until soft.
  • Add in lean turkey mince seasoning with sea salt, ground black pepper, paprika, & chilli powder. Mix in to vegetables until meat turns white.
  • Add in tomato passata with a sprinkle of mix herbs. Mix together well on leave to simmer for 20mins.
  • Remove potato from oven, ensuring inside is soft & the skin is crispy. Heat for 5-10mins longer if not, depending on size.
  • When ready, place potato on place, cut a cross in to middle, then pop open with fingers. Place a moderate dollop of olive oil spread to melt into centre. Add chill on top of & around potato.
  • Serve as in picture, sparkling some low fat cheddar cheese on top according to prefrence.

Find out more about our nutrition plans here

Training song of the week

Lost Arts – Marlow, L’Orange, Solemn Brigham

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