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Can a Gut Check Boost Sleep, Sex and Brain Power?
      05/02/12 10:27 AM
HeatherAdministrator

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Can a Gut Check Boost Sleep, Sex and Brain Power?

By Treacy Colbert
April 27, 2012

Americans feel it in their guts. Poor health, that is, the combined consequences of an unwholesome diet, stress, aging, and not drinking enough water.

Every year, more than 90 million Americans seek help from a doctor for gut-related problems such as acid reflux, pancreatitis, gallstones, and irritable bowel syndrome, according to the American College of Gastroenterology. With a few simple and straightforward steps, you can improve your GI tract function, boost your overall health, and perhaps avoid being one of those 90 million in the doctor's office.

Your gut not only digests your food, but is integrally linked to brain function, hormones associated with sleep and thinking, sex drive, the heart, the body's muscles, and immune function, according to Steven Lamm, M.D., internist and clinical faculty member at New York University Medical Center. His book, No Guts, No Glory (Basic Health Publications, 2012), outlines a plan for treating your gut with the respect it deserves.

Three Squares

Where to start? Lamm suggests beginning with a regular meal schedule. Skipping meals, rich, late-night repasts, and erratic snacking throughout the day tax your system. Try the old standby, breakfast, lunch, and dinner, which almost seems like a quaint concept in our world where food is everywhere.

Take Time to Eat

Enjoying your food also helps you digest it properly, Lamm maintains. If you're in the habit of absently stuffing something in your mouth at your desk so that you can keep working, consider slowing down. Take the time to savor and chew your food. Hastily swallowing food without chewing it properly can also sets the stage for digestive problems.

Eating and Sleeping

Rest is an integral part of healthy digestion. The National Sleep Foundation reports that 20 percent of Americans say they get six hours or less of sleep a night, a level of sleep deprivation that can contribute to a host of health problems, including digestive issues. Aim for eight to nine hours. Impossible, you say? Switch off the television, smartphone, and computer in the evening, and log the extra time in bed rather than on the screen. Your gut will thank you.

Eating and Drinking

You need water, and plenty of it, to digest your food well. Sip throughout the day, and don't wait until thirst strikes. Coffee or beer won't count as part of your healthy liquid intake. In fact, easing up on alcohol will improve your health, and limiting your caffeine can help you feel less stressed.

The Raw Truth

Overly processed and refined foods trigger many gut-related illnesses, Lamm says. He advises swapping out one cooked meal with a meal made with raw ingredients every day. Raw fruits and vegetables contain important enzymes needed for digestion, and these enzymes are often destroyed in the process of cooking. Try oatmeal with fruit or a smoothie for breakfast, and make lunch a crisp salad, fresh fruit, or veggie wrap. If you're considering switching to a mostly vegetarian diet, try a gradual approach to avoid having a lot of gas at first.

Relax

Butterflies, a knot, churning, flip-flopping—these terms describe the effect of stress on the gut. Taking a relaxing walk after a healthy meal is a good antidote to stress, Lamm notes. Build some form of regular relaxation into your daily schedule—a few minutes of gentle yoga stretching, a pause to meditate or listen to music—this act of unwinding helps cut your stress level.

Changes with Age

Digestive changes or problems aren't inevitable with age, says Thai-Van Nguyen, M.D., a gastroenterologist with Gastroenterology Consultants in Los Alamitos and on staff at Los Alamitos Medical Center. Some older adults have problems with constipation or diarrhea, she says, but this is frequently linked to certain medications, immobility, dietary restrictions, or other medical conditions, and not necessarily a result of getting older.

Many older adults taking blood pressure pills, proton pump inhibitors, or certain antacids can experience medication-related changes in digestion, says David A. Drake, M.D. a gastroenterologist with Long Beach Gastroenterology Associates and on staff at Long Beach Memorial Medical Center. He frequently sees patients admitted to the hospital for ulcers or bleeding in the GI tract from nonsteroidal anti-inflammatory medications, which are often used to treat arthritis. "A lot of older folks end up on multiple medications," he notes. "It can be hard to tell what's in the soup and how the medications are interacting."

Slowing Down on Supplements May Help

Roughly half of all Americans reach for vitamins or other dietary supplements with a goal of improving their health. But sometimes supplements can result in stomach discomfort, says Drake. "Fish oil is very popular now, but it can cause flatulence and bloating," he notes. Menopausal women who take calcium may experience constipation, and a calcium-magnesium supplement produces the opposite, diarrhea from the magnesium. "I sometimes ask patients to stop all supplements for a week or two to see if their symptoms change," Drake says. "Then I'll ask them to add the supplements back one at a time."

What about probiotic supplements? Probiotics are bacteria that prevent the growth of harmful bacteria and maintain the balance in your intestinal system. Of the roughly 400 kinds of probiotic bacteria in your system, the type found in the largest amount is lactic acid bacteria. When you eat yogurt with live cultures, you're taking in this type of probiotic. Look for yogurt with the fewest ingredients, and with "live active cultures" on the label.

David Drake observes that selecting a probiotic supplement can be bewildering, as health food store shelves are jammed with multiple varieties, some of which are very pricey. The trials investigating the role of probiotic supplements have been small, notes Thai-Van Nguyen. "We'll have a better idea in the future about probiotic pathways and their role in the bowel when more research is done," she says.


http://belmontshore.patch.com/articles/gut-check-1a95b0b-health-can-boost-sleep-sex-brain-power-digestive-health-doctors-say-long-beach

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06/20/05 03:44 PM
* Colon Cancer Test Misses Growths in Women
HeatherAdministrator
06/05/05 05:56 PM
* Nongastrointestinal symptoms of irritable bowel syndrome
HeatherAdministrator
05/22/05 07:14 PM
* Partnering With Gastroenterologists to Evaluate Patients With Chronic Constipation
HeatherAdministrator
05/08/05 06:16 PM
* Impairment in Work Productivity and Health-related Quality of Life in Patients With IBS
HeatherAdministrator
05/08/05 06:11 PM
* Nerves, Reflexes, and the Enteric Nervous System: Pathogenesis of the Irritable Bowel Syndrome
HeatherAdministrator
05/08/05 06:06 PM
* What Does the Future Hold for Irritable Bowel Syndrome
HeatherAdministrator
05/08/05 06:02 PM
* Towards a better understanding of abdominal bloating and distension in functional GI disorders
HeatherAdministrator
04/24/05 03:40 PM
* IBS is a risk factor for GERD
HeatherAdministrator
04/10/05 06:25 PM
* New Recommendations for Treating Children With Chronic Abdominal Pain
HeatherAdministrator
03/28/05 01:59 PM
* Irritable bowel syndrome in developing countries
HeatherAdministrator
03/28/05 01:29 PM
* Stress and the gastrointestinal tract
HeatherAdministrator
03/28/05 01:27 PM
* Alternating Bowel Habit Subtype in Patients with Irritable Bowel Syndrome
HeatherAdministrator
03/28/05 12:28 PM
* Fecal Microbiota of Irritable Bowel Syndrome Patients
HeatherAdministrator
03/04/05 12:11 PM
* Post-infectious IBS in patients with Shigella infection
HeatherAdministrator
03/04/05 12:03 PM
* Surgical Treatment of Chronic Functional Constipation?
HeatherAdministrator
03/04/05 11:24 AM
* Chronic constipation in children
HeatherAdministrator
02/19/05 05:53 PM
* Intestinal infection and irritable bowel syndrome.
HeatherAdministrator
02/19/05 05:36 PM
* Overlap of GI symptom complexes in a US community
HeatherAdministrator
02/06/05 02:35 PM
* Magnetic pill tracking: a novel non-invasive tool for investigation of human digestive motility
HeatherAdministrator
02/06/05 02:27 PM
* The value of a general therapeutic approach in subjects with irritable bowel syndrome
HeatherAdministrator
02/06/05 02:22 PM
* Is Constipation Associated with Decreased Physical Activity in Normally Active Subjects?
HeatherAdministrator
02/06/05 02:18 PM
* High interdigestive and postprandial motilin levels in patients with the irritable bowel syndrome
HeatherAdministrator
02/06/05 02:12 PM
* 10% to 20% of older adults have IBS
HeatherAdministrator
01/23/05 05:05 PM
* Diagnostic Criteria for Irritable Bowel Syndrome - Family Practice Doctors Unaware of Guidelines
HeatherAdministrator
01/07/05 06:20 PM
* Stress Increases Visceral Sensitivity in IBS Patients
HeatherAdministrator
01/07/05 06:13 PM
* Treatment of irritable bowel syndrome with colonic pacing
HeatherAdministrator
01/07/05 05:53 PM
* Irritable bowel syndrome: colonoscopy painful and difficult?
HeatherAdministrator
01/07/05 05:50 PM
* Suicide in IBS patients emphasizes need for improvements in treatment
HeatherAdministrator
01/07/05 05:47 PM
* New Risk for Asthma, Allergy Found in the Gut
HeatherAdministrator
01/07/05 04:53 PM
* Salt intake and smoking play major roles in GERD
HeatherAdministrator
12/20/04 02:11 PM
* Constipation and Laxative Use Found to Increase Colon Cancer Risk
HeatherAdministrator
12/20/04 01:30 PM
* Link Between Irritable Bowel Syndrome (IBS), Alcoholism and Mental Illness
HeatherAdministrator
12/20/04 01:24 PM
* Complementary and alternative medicine in gastroenterology
HeatherAdministrator
12/20/04 01:16 PM
* Advances in the Treatment of Chronic Constipation
HeatherAdministrator
11/28/04 02:55 PM
* Symptom patterns in functional dyspepsia and irritable bowel syndrome
HeatherAdministrator
11/28/04 02:34 PM
* Obese Women Face Higher Risk of Colorectal Cancer
HeatherAdministrator
11/08/04 04:48 PM
* Obesity is Associated With Increased Risk of Gastrointestinal Symptoms
HeatherAdministrator
10/24/04 07:42 PM
* Stress Therapy Can Help Irritable Bowel
HeatherAdministrator
10/24/04 07:38 PM
* Relationship Between Colon Ischemia, Irritable Bowel Syndrome
HeatherAdministrator
10/11/04 04:15 PM
* Clinical Update on the Treatment of Constipation in Adults
HeatherAdministrator
10/11/04 03:34 PM
* Racial Differences in the Impact of Irritable Bowel Syndrome on Health-Related Quality of Life
HeatherAdministrator
10/11/04 03:25 PM
* What Differentiates Chronic Constipation From IBS With Constipation?
HeatherAdministrator
09/26/04 03:25 PM
* Treatment options in irritable bowel syndrome
HeatherAdministrator
09/26/04 02:57 PM
* Diagnostic approach to suspected irritable bowel syndrome
HeatherAdministrator
09/12/04 03:38 PM
* Dyssynergic Defecation: Demographics, Symptoms, Stool Patterns, and Quality of Life
HeatherAdministrator
09/12/04 03:35 PM
* Small Intestinal Bacterial Overgrowth - A Framework for Understanding IBS
HeatherAdministrator
08/30/04 01:46 PM
* New views - and some respect - for IBS
HeatherAdministrator
08/30/04 01:25 PM
* Categorization of dysmotility in patients with chronic constipation
HeatherAdministrator
08/08/04 02:54 PM
* Prevalence of IBS according to different diagnostic criteria
HeatherAdministrator
08/08/04 02:50 PM
* Irritable Bowel Can Follow Dysentery
HeatherAdministrator
08/08/04 02:37 PM
* Irritable Bowel Syndrome Remains a Difficult Condition to Manage
HeatherAdministrator
07/24/04 02:09 PM
* Intolerance to visceral distension in functional dyspepsia or irritable bowel syndrome
HeatherAdministrator
07/24/04 02:17 PM
* Bacillary dysentery as a causative factor of irritable bowel syndrome and its pathogenesis
HeatherAdministrator
07/24/04 01:42 PM
* Irritable Bowel Syndrome Linked to High Rates of Various Surgeries
HeatherAdministrator
07/11/04 02:15 PM
* Drug-Free Ways to Treat IBS
HeatherAdministrator
07/11/04 01:47 PM
* Irritable Bowel Syndrome - An Evidence-Based Approach to Diagnosis
HeatherAdministrator
06/27/04 01:14 PM
* Biases Affect Treatment of IBS
HeatherAdministrator
06/04/04 06:45 PM
* Moms with Bowel Symptoms Take Baby to Doctor More
HeatherAdministrator
05/25/04 11:53 AM
* Natural History of Irritable Bowel Syndrome
HeatherAdministrator
05/10/04 02:36 PM
* Intestinal Gas May Contribute to IBS Symptoms
HeatherAdministrator
05/10/04 02:29 PM
* Are Your Bowels Irritable? IBS Awareness Month is Here
HeatherAdministrator
04/09/04 07:11 PM
* Heartburn May Not Reflect Gastroesophageal Reflux Disease Severity
HeatherAdministrator
03/30/04 02:43 PM
* A link between irritable bowel syndrome and fibromyalgia
HeatherAdministrator
03/30/04 01:46 PM
* Diverticular Disease: Electrophysiologic Study and a New Concept of Pathogenesis
HeatherAdministrator
03/09/04 11:48 AM
* New Syndrome Connects Gallbladder Dysfunction And Chronic Diarrhea
HeatherAdministrator
03/09/04 11:45 AM
* Researchers Pioneer Accessible, Cost-Effective Treatments for IBS
HeatherAdministrator
03/08/04 06:48 PM
* Splitting IBS: from original Rome to Rome II criteria
HeatherAdministrator
02/10/04 02:35 PM
* Utilization patterns and net direct medical cost to Medicaid of IBS
HeatherAdministrator
02/10/04 02:34 PM
* Family practitioners' attitudes and knowledge about IBS
HeatherAdministrator
02/10/04 02:32 PM
* The Effect of Somatization on Gastrointestinal and Extraintestinal Symptoms of IBS
HeatherAdministrator
01/26/04 03:26 PM
* Surgery and IBS
HeatherAdministrator
01/26/04 03:21 PM
* IBS Subgroups by Bowel Habit Predominance
HeatherAdministrator
01/26/04 03:13 PM
* Visceral perception thresholds in irritable bowel syndrome
HeatherAdministrator
01/07/04 11:56 AM
* Electric activity of the colon in irritable bowel syndrome
HeatherAdministrator
01/07/04 11:52 AM
* Irritable Bowel Syndrome's Possible Genetic Link
HeatherAdministrator
01/07/04 11:40 AM
* Intestinal gas distribution determines abdominal symptoms
HeatherAdministrator
12/16/03 12:27 PM
* Faecal incontinence - Many treatment options now exist
HeatherAdministrator
12/16/03 12:17 PM
* Abnormal Colonic Propagated Activity in Patients with Constipation
HeatherAdministrator
12/16/03 12:07 PM
* Colonic Propulsive Impairment in Intractable Slow-Transit Constipation
HeatherAdministrator
12/16/03 12:03 PM
* Overlapping upper and lower GI symptoms in IBS patients with constipation or diarrhea
HeatherAdministrator
12/01/03 05:51 PM
* Familial aggregation of irritable bowel syndrome
HeatherAdministrator
12/01/03 05:49 PM
* Outlook affects bowel disorder patients
HeatherAdministrator
11/18/03 03:30 PM
* Doctors unmoved by bowel misery
HeatherAdministrator
11/18/03 03:28 PM
* Travelers' Diarrhoea Can Trigger Irritable Bowel
HeatherAdministrator
11/04/03 03:21 PM
* Mind-Body Technique Eases Kids' Gut Pain
HeatherAdministrator
10/30/03 11:17 AM
* Molecular Alterations In Patients With Irritable Bowel Syndrome
HeatherAdministrator
10/20/03 03:46 PM
* Three in Four People With IBS Also Have Functional Dyspepsia
HeatherAdministrator
10/15/03 03:28 PM
* Infectious Gastroenteritis Linked to Irritable Bowel Syndrome
HeatherAdministrator
09/30/03 02:27 PM
* Association Between Pain Episodes & High Amplitude Pressure Waves in IBS
HeatherAdministrator
09/16/03 03:54 PM
* Constipation and its management
HeatherAdministrator
09/16/03 03:41 PM
* Contributions of suggestion, desire, and expectation to placebo effects in IBS patients
HeatherAdministrator
09/16/03 03:28 PM
* Do published guidelines for evaluation of IBS reflect practice?
HeatherAdministrator
08/30/03 02:40 PM
* Cognitive-behavioral therapy versus education and desipramine versus placebo for IBS
HeatherAdministrator
08/12/03 12:54 PM
* Distinctive features of postinfective irritable bowel syndrome
HeatherAdministrator
07/28/03 03:18 PM
* UCLA/CURE Neuroenteric Disease Program Newsletter
HeatherAdministrator
07/23/03 10:38 AM
* Bacterial Overgrowth in IBS
HeatherAdministrator
07/18/03 12:15 PM
* Diagnosis of irritable bowel syndrome.
HeatherAdministrator
07/18/03 11:54 AM
* Eradication of small intestinal bacterial overgrowth reduces symptoms of IBS
HeatherAdministrator
07/18/03 11:44 AM
* Antibiotics increase functional abdominal symptoms.
HeatherAdministrator
07/18/03 11:41 AM
* Treatment of the irritable bowel syndrome.
HeatherAdministrator
07/15/03 11:02 PM
* Extraintestinal symptoms in IBS and IBD
HeatherAdministrator
07/15/03 06:21 PM
* Postinfectious irritable bowel syndrome.
HeatherAdministrator
07/15/03 06:19 PM
* Dieting severity and GI symptoms in college women.
HeatherAdministrator
07/15/03 01:13 PM
* Functional GI disorders and eating disorders - Relevance of the association
HeatherAdministrator
07/15/03 11:14 AM
* Features of eating disorders in patients with IBS
HeatherAdministrator
07/15/03 11:12 AM
* New and Important Insights Into IBS
HeatherAdministrator
07/14/03 03:24 PM
* The Irritable Bowel Syndrome-Fibromyalgia Connection
HeatherAdministrator
07/14/03 03:19 PM
* Update on Treatment of Functional Gastrointestinal Disorders
HeatherAdministrator
07/14/03 02:55 PM
* Irritable bowel syndrome in primary care: The patients’ and doctors’ views
HeatherAdministrator
07/14/03 02:43 PM
* Inflammatory bowel disease and irritable bowel syndrome: separate or unified?
HeatherAdministrator
07/14/03 02:32 PM

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