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After YEARS of suffering with bloating and discomfort after eating you finally go to the doctor, all to be told that you have IBS. This feels great at first, you have an answer…

But being given the label of “IBS” does very little…it does nothing to tell you:

— WHY you’re in pain after eating, or 
— WHAT to do next

It is also no more than a description of your symptoms, i.e. you have irritable bowels ~ something you already knew given that you have been struggling with digestive symptoms every day and this is what drove you to the doctor in the first place

What’s more, IBS is known as a diagnosis “of exclusion” ~ this means that it is a diagnosis that is given once other more serious conditions have been ruled out (such as infections, bowel cancer, coeliac disease and inflammatory bowel disease)

What actually is IBS?

IBS manifests differently for each of us, with symptoms varying from one person to the next but common symptoms include: bloating, abdominal cramping, urgency to pass a stool, constipation and/or diarrhoea, fatigue, and issues with mood (anxiety and depression) 

This means that IBS has been broken down into 4 different categories, depending on the type of symptoms you experience:  

IBS C — associated with abdominal pain, bloating and constipation   

IBS D — associated with abdominal pain and urgency to pass stools and diarrhoea 

IBS A — associated with alternating between constipation and diarrhoea

IBS U — undefined, where symptoms do not fit into the above categories  

Common IBS misconceptions

Despite the fact 1 in 5 of us will experience IBS symptoms at any one time, its causes are poorly understood and this means there are a lot of misconceptions out there ~ let’s break these down...

**One - "IBS is just about digestion" **

Have you cut out all your trigger foods only to find that your bloating and stomach pains are no better?

This is because IBS is not just about the food! It is in fact a disorder of the gut-brain axis ~ aka the way your gut and brain communicate with each other. This happens in two ways:

physically ~ the gut has 500 million neurons that are connected to the brain through the nervous system with the biggest being the vagus nerve

chemically ~ through neurotransmitters (the chemicals that send messages to your brain and hormones, controlling your feelings and emotions) & the gut actually produces some neurotransmitters including serotonin (the happy hormone) and GABA (regulating fear and anxiety)  

This means looking at your lifestyle is an important part of managing your IBS symptoms! In particular, stress management techniques have been associated with positive outcomes ~ so what I teach my clients is to:  

identify where your stress is coming from 

prioritise sleep, ensuring you are getting 7 to 8 hours a night 

find the right form of exercise for you ~ by this I mean, one that is not an added stressor… it should make you feel energised, not exhausted

incorporate regular relaxation techniques such as spending time outdoors, eating more mindfully, deep breathing, meditation, mindfulness and yoga

**Two - "Just take medication" **

This is exactly what my client was told by her doctor ~ she was recommended to: take paracetamol for the pain, use fibre sachets to help with going to the bathroom and keep Imodium in her handbag in case of emergencies

But: pills do not teach skills

This medication-first approach for IBS is focused on symptom management, rather than addressing the root cause. And whilst some of these common approaches can make IBS a bit more bearable, they are a short-term fix and often come with undesirable side effects

Conversely, a holistic approach seeks to identify what is triggering your symptoms and can help provide a more comprehensive, long-term solution

**Three - "I'll have to live with IBS forever"**

IBS is not a life-sentence ~ with the correct diet and lifestyle changes, you can enjoy eating symptom-free again! 

The key to long-term relief is first asking what’s actually CAUSING your IBS ~ the change comes when you get to the root cause through an understanding of your lifestyle, your diet and the context to your symptoms

And this is where working with a health practitioner is really helpful, as together you can identify your stressors and triggers to implement changes that are going to serve you for years to come

If you would like support in this area, send me an email and we can chat through how I can best support you to alleviate your symptoms and break free from the cycle of IBS 

Why you should never settle for an IBS diagnosis

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A busy mind is a feeling that I'm sure you know very well ~ after all, we all have busy schedules and long to-do lists so it is no surprise that some days our thoughts are running at 100 miles an hour! 

This can make mentally shutting off really difficult, but there are huge benefits to taking out a few minutes each day to focus on calming your mind ~ mindfulness practices have been shown to:
— reduce stress and anxiety
— enhance your focus 
— break negative thought patterns 
— support your digestion

When it comes to meditation though, the thought of simply sitting still long enough to slow your thoughts down can feel challenging and put us off trying ~ but if we shift our expectations of what it involves, we can reframe it as such a positive thing to include each day! 

Meditation is just about being intentionally present in the present, so even taking a minute to be present is hugely beneficial 

So here are 5 other ways you can practice mindfulness: 

1. Get outside in nature — short bursts of being in nature have been proven to reduce stress levels and boost your mood 

2. Slow your breathing — being more aware of your breath is an effective way to be more mindful. Sit for a couple of minutes gradually depending your breath by making your exhale longer than your inhale 

3. Check in with your senses — pause and name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste to bring you back to the present and ground you in the moment 

4. Start writing down your thoughts — journaling is a great way to tap into your internal world and process it more clearly 

5. Get creative — choosing to do something creatives gives you time to focus on the activity and feel safe in your environment at the same time, reducing feelings of stress and anxiety 

I’d love to hear which of these you try, send me a message and let me know which is your favourite!

How to calm your mind if meditation is not for you

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Gut health is crucial to your overall health and wellbeing because the gut plays a huge role in the majority of our bodily functions

We know that around 80% of our immune system is housed in the gut and it has a key part in how our immune system functions, but it also affects our skin, digestion, our mood and more ~ so it really is worthy giving your gut some attention! 

The gut microbiome (the trillions of bacteria, viruses and fungi that live in our gut) differs from person to person but it is also affected by so many factors ~ genetics, the environment, our lifestyle habits and the food we eat. Thankfully, there are a few ways that we can support the health of our gut microbiome by making a few tweaks to our food choices and how we eat ~ and what’s more, you will start to notice a difference in as little as 5 days!

***One ~ eat the rainbow***

One of the best ways to support your gut is through a variety of plant foods ~ the more diverse your microbiome, the better and this is achieved by feeding it a diverse range of foods

I recommend aiming for 30 different plant foods a week, but this is not as intimidating as it sounds ~ spices, herbs, different varieties of the same vegetable all count…purple and orange carrots for example count as 2 different plant points. So, next time you're in the supermarket, look for different colours of your usual veggies, maybe try a new veg each week and switch up the herbs you use!

***Two ~ add more fibre (slowly) ***

Fibre stimulates the growth and diversity of good bacteria in the gut and so it is a great inclusion in your diet! There are two types: soluble and insoluble 

— for soluble, think of oats, beans, peas, psyllium husk 
— for insoluble, think of green veggies, root veggies, celery, nuts and seeds  

Our gut bugs thrive on both so include a source of each in your meals. But be careful not to go from 0 to 10 when it comes to fibre ~ increase the amount you’re eating gradually and make sure you’re staying hydrated (more on that below)

***Three ~ incorporate prebiotic and probiotic foods ***

Probiotics help to repopulate your gut microbiome with beneficial strains of bacteria, while prebiotics act as food for your microbiome and help your good bugs flourish ~ I always recommend taking a “food first” approach so looking to natural sources of these is key! Examples are: 

— Probiotics: fermented foods like kefir, miso, sauerkraut and live yoghurt
— Prebiotics: jerusalem artichokes, onions, garlic, leeks, asparagus, flaxseed, cocoa, oats and apples

***Four ~ stay hydrated ***

Hydration is important to keep things moving in the gut, particularly for the contraction and relaxation processes of digestion so try to hit that 2L goal each day (and if you filter your water, make sure you add electrolytes or a pinch of pink Himalayan salt to put the good things back in)

One thing to be wary of though is drinking water while eating ~ this dilutes the enzymes working in your stomach to digest your food so stick to small sips as needed, saving glasses of water for half an hour before or after your meal

***Five ~ eat more mindfully***

Have you ever noticed that you feel more bloated after eating a meal quickly or when you’re on the move? This is because eating quickly and unconsciously is bad news for the gut… it’s much better to take time over your food and chew it properly! Chewing is the first stage of the digestion process ~ our stomachs don’t have teeth and chewing not only prepares the food for digestion, but it also sends a signal to the brain that we’re eating to help us feel full at the end of the meal

So before eating, sit down, take a few deep breaths to calm your mind and try to keep your phone and laptops away to avoid distractions!

5 ways to look after your gut health this Spring

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We are very much in a time when productivity and busyness is prioritised 

It’s this idea that being non-stop is how you become successful and taking time to rest is seen as a luxury rather than a necessity ~ a belief I held for a very long time… until my body told me otherwise

This is leaving us stressed, exhausted, and believing that the symptoms we are experiencing are normal and an inevitable part of being “busy” (they’re not!) 

With small changes to how we think about rest, it is possible to find that balance again… and all WITHOUT having to make huge changes in your life, including quitting your job ~ one of my pet hates is health advice that is impossible to translate to the corporate setting that so many of us are in! Few jobs now have certain start and end times: we leave the office with our work phones and laptops, the emails don’t stop and working overtime is the norm 

So it is about finding ways to incorporate micro-habits into our days that are both achievable and super effective when it comes to transforming how we are feeling

***So why does rest matter? ***

Quite simply, it is the antidote to the impact of stress on our health and hormones ~ it is how we let our body know it is safe 

We are spending less and less time without outside noise and we have a constant stream of stimulation and distraction from work, emails, social media, social plans, watching TV, plugging headphones in as soon as we leave the house and so on… we rarely give ourselves a moment to pause 

And this is having a physiological impact as it means we are not coming out of our stress response ~ but, what is this?

Our autonomic nervous system has two sides ~ “fight or flight” and “rest and digest”. Both are crucial for our health, but they are triggered by different stimuli and have distinct effects on the body

As the name suggests, “fight or flight” is the stressed side of things and is when your brain triggers the release of stress hormones like adrenaline and cortisol, and tells your body to divert its attention away from any processes that are not essential for survival ~ the focus all goes on your hands and feet to get you ready to run from the tiger! Your gut, digestion, hair and reproductive hormones? Last on the list! 

While necessary for survival, chronic activation of it without adequate rest and recovery has detrimental effects. We are waking up and immediately jumping on the train of high stress hormones throughout the day and I know from my own journey and what I see with my clients, that the effects of this are far-reaching ~ from hormonal imbalances to digestive issues, fatigue, poor memory, low immunity, hair loss and being unable to keep up relationships, these can all be the result of chronic stress 

And if that’s not enough to convince you that rest matters, the benefits go further than just your stress levels with evidence showing that after taking a break: 

— your productivity massively increases

— you perform the tasks better

— you think more clearly, allowing creativity and new ideas to flow

— your energy levels totally transform

***How do we rest?***

One misconception I hear a lot from my clients is well if I sleep well, I am getting enough rest…  

Sleep is actually only one component of rest! There are actually 7 different types of rest: physical, mental, emotional, sensory, creative, social, and spiritual ~ and each play a vital role to counter the daily stressors we go through 

Each are about having intentional periods of restfulness and restoration when we are awake, and the word “intentional” there is key ~ to incorporate these into our day to day, we do have to be proactive and intentional with it (especially at first) 

The good news? Even 5 minutes will make a difference ~ think of:  

* starting your day with exposure to natural light to regulate your circadian rhythm and balance your hormones ~ spending time outdoors or near an open window is a great way to do this 
* using the time it takes to make a coffee, tea or matcha to be present ~ notice and take note of how you’re breathing, your thoughts and how you’re feeling
* incorporating silent movement ~ aka going on a walk without headphones, music or a podcast 
* small acts of kindness ~ smiling at a stranger or holding the door open shifts your focus away from the stress of your day and reconnects you to the present moment 
* having a practice that you do between work and sleep to signal to your body that you’re done for the day ~ whether it’s going to an evening walk, your skincare routine or having a bath, it’s about picking something that is away from your laptop and the TV

***Last thoughts ***

Reframing how you think about rest is one of the best things you can do for your health ~ let’s shift from thinking it is a waste of time or a luxury not available to all of us, and see it as a strategic move to maintain your focus, momentum and overall well-being 

Why intentional rest is a key pillar of your health

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A one-off, express session to chat through a specific health concern with daily support from me for 7 days afterwards ~ perfect for you if you would like an overlook of your current situation to create more awareness and understanding of where you are at and what your next steps should be

Whether it’s managing bloating, gaining confidence in your food choices, or how to feel more energised and focused throughout the day, we will create a personalised plan for you to work off in your own time

Having spent the start of my career as a solicitor at a US-law firm in the City, I have experienced first hand how stress, poor diet and trouble sleeping can impact our health but with the right tools and support in place, I truly believe that success and your health can go hand in hand 

With so much conflicting health advice out there, I’m sure you’ve tried every quick fix, diet, magic pill and workout routine yet you’re not feeling the difference ~ you’re overwhelmed and starting to accept your symptoms as being “normal”

Let me tell you, they’re not ~ through my 1:1 coaching, we look at all aspects of your life to really understand what is driving your symptoms, get to the root cause and bring clarity to how you are feeling

From gut health to hormonal imbalances, inflammation, stress, digestion, confidence, personal style, low energy, sleep, anxiety, weight and skin health, my unique approach to Health & Wellness coaching is there to support you throughout your whole journey

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The Wellbeing Reset

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If you want to become an expert in your own body, to learn about your patterns and triggers and get to a place where you wake up feeling energised, calm, symptom-free and like you’re gaining control of your health and wellbeing… this is for you

Achieving long-lasting sustainable changes takes time and by working together on a 3-month basis, we will focus on what truly works for you to  develop sustainable practices that will support you for years to come 

Consisting of 6 x bi-weekly sessions and email/voice message support for the duration the programme

This is a 6 session package where we will meet bi-weekly for a period of three months. Each session will be an hour in length, going over nutrition, lifestyle, and recommendations that are sustainable for you and unique to your specific health concerns. My goal is to equip you with an understanding of how to prevent disease and promote longevity. Some examples of what we will discuss include: gut health, stress management, detoxification, blood sugar management and hormonal balance

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If you want to become an expert in your own body and wake up symptom-free, this is for you

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