Features

Gut Reactions
Here’s Health, June 2003
By Stephanie Zinser

When something goes wrong with your digestive system, you may be too embarrassed to get help. But a healthy gut is essential to your overall wellbeing, so it’s vital to sort out any problems.

All of us experience mild problems such as ‘holiday tummy’ or constipation at some point in our lives. But more serious gut problems such as irritable bowel syndrome (IBS), Crohn’s disease and ulcerative colitis (UC) are becoming increasingly common, too. Experts estimate that a third of the population experience the symptoms of IBS at some stage in their lives; over 40,000 people have Crohn’s disease; and more than 100,000 people have ulcerative colitis. So how can you keep your gut healthy and avoid these conditions?

GOOD GUT HEALTH

Don’t wait until you have a problem before you start looking after your digestive system; there are basic guidelines that will keep it in top condition. To begin with, make sure you’re drinking enough water as this keeps your body well hydrated, and helps you avoid problems such as constipation. Aim for eight glasses a day, more in hot weather, and drink filtered or bottled when you can.
Eat plenty of fibre to keep things moving. Include fruits and vegetables, grains, pulses, nuts and bran in your daily diet. If you’re not used to it, increase fibre gradually to avoid abdominal upsets. Make sure you eat slowly, too. Bolting your food down means you swallow more air which can cause wind, abdominal discomfort and bloating. One great way to maintain good gut health is to eat probiotics. These are friendly bacteria that live in your stomach naturally, but they can be destroyed by illness, poor diet and antibiotics. Eat live yoghurt, drink probiotic drinks or take capsules to replenish them.

LOOKING FOR PROBLEMS

If you experience stomach pain, bloating, wind, constipation or diarrhoea regularly, you may have a specific problem. If you notice blood in your stools it’s important to get a diagnosis from your doctor as this can indicate a serious problem. Once you have a medical diagnosis, try these natural ways to help relieve the symptoms…

NATURAL HELP FOR DIGESTIVE SYSTEM PROBLEMS…

IBS
This has become one of the most common gut problems, and symptoms can include abdominal cramps, bloating, alternating constipation and diarrhoea, wind and nausea. Other, less common symptoms include a need to rush to the loo, a feeling of not having emptied the bowels properly and pain during sex for women.

WHAT CAUSES IT?
Nobody knows the exact cause of it, but it seems to be triggered by emotional factors such as stress, depression and a poor diet. Antibiotics and gastrointestinal infections can also contribute, as can certain food intolerances. Traditional treatment includes anti-diarrhoeal drugs, antispasmodic drugs, and tricyclic antidepressants that can help to calm the bowel.

HELP YOURSELF NATURALLY

• Keep a diary. Whenever you have any symptoms, note down what you ate and how you felt at the time. It may help you to isolate your trigger, and realise whether it is emotional or dietary.
• Eliminate common triggers such as coffee, alcohol, wheat or dairy, one at a time, and preferably with the help of a nutritional therapist. Reintroduce each one gradually, noting if symptoms reappear. Avoid spicy, fried and fatty foods as these can aggravate sensitive digestions. Instead, try to eat light meals, and eat little and often rather than having very large main meals. This places less strain on your digestive system.
• If you have constipation, increase your fibre intake with lots of fruit, veg and whole grains. If you have diarrhoea, you need to reduce your fibre intake.
• Take 800mcg of Vitamin A daily, as this helps to keep the digestive tract healthy.
• If you smoke, stop as nicotine can be a trigger for IBS symptoms.
• Cynara artichoke extract is recommended for easing pain, mucus, diarrhoea, nausea, constipation and urgency to go. Take a supplement as directed. Ginger and lemon balm can also be helpful for nausea. Drink either one as a tea if you feel sick.
• Peppermint is an antispasmodic, so it can help relieve wind, nausea, indigestion and bloating. Drink peppermint tea whenever you need relief, or take peppermint oil capsules as directed.
• Camomile tea can ease colic and bloating. Drink it whenever you need to, and before you go to bed to help lower anxiety and promote relaxation.
• If your symptoms are triggered by stress, try learning some relaxation techniques to help you calm down. Yoga focuses on breathing methods that help you relax, and meditation teaches you to focus your mind to calm you down.
• Acupuncture can ease attacks as it helps rebalance the energies in your digestive system. You must see a qualified practitioner and a course of 20-30 sessions is usually recommended for maximum benefits.

ULCERATIVE COLITIS
This condition affects around 100,000 people in the UK and this figure is on the rise. UC causes the inner lining of the colon and rectum – which make up the large intestine – to become sore and inflamed. It tends to have quiet periods interspersed with flare-ups. Symptoms are similar to many other stomach disorders, and include a frequent need to visit the toilet urgently, diarrhoea, bleeding and mucus in the stools. Severe attacks can also cause abdominal pain, exhaustion, fever, anaemia, joint pains, liver problems, weight loss and skin or eye irritations.

WHAT CAUSES IT?
Again, the exact cause isn’t known, but some evidence suggests it may be genetic. And, as it appears to be more common in Westernised countries, diet and stress could be factors. Treatment includes drugs to help control the inflammation and corticosteroids are often used to treat severe attacks. Surgery is usually a last resort for treating UC, but it is a highly successful treatment.

HELP YOURSELF NATURALLY

• Avoid factors that can aggravate gut conditions, such as stress, exhaustion and antibiotics. And a colds and flu depress your immune system, make sure you eat healthily to boost your immunity and keep them at bay. Spicy curries, milk, wheat and dairy are common triggers for irritating sensitive stomachs, so keep your intake of these to a minimum, too.
• Herbs can alleviate symptoms. Turmeric and ginger can help ease inflammation, while aloe vera juice and slippery elm may both soothe and heal the bowel. As each individual will require specific treatment, it’s best to take herbs under the supervision of a medical herbalist who can assess your personal needs and prescribe accordingly.
• Some studies suggest that visualisation techniques can help. Try this simple exercise: lie somewhere quiet and focus on your breathing for a minute or two. As you begin to relax, start to visualise the ragged, ulcerated walls of your colon, then see them healing and becoming smooth and clear. Do this every day for a few moments, remembering to breathe deeply and relax.
• Some studies suggest that reflexology may help to ease the symptoms of UC, and it can also help to reduce stress. Be sure to see a qualified practitioner.

CROHN’S DISEASE
Similar to UC, Crohn’s can affect not just the large intestine, but the small intestine and the entire digestive tract. Because it can affect different areas, symptoms vary depending on where the disease is active. They include diarrhoea, weight loss, bleeding, colicky pain and bloating, vomiting, tiredness and a general sense of feeling unwell. People with Crohn’s can also experience immune problems, mouth ulcers and symptoms of arthritis.

WHAT CAUSES IT?
Although nobody knows for certain, Crohn’s disease is strongly linked with smoking and smokers are far more likely to develop it than non-smokers. It can also run in families. Studies are currently underway to help determine how diet, lifestyle and certain bacteria may pay a potential role. It is hoped that the results of these studies will help unravel some of the mystery of Crohn’s.
Apart from relief of symptoms such as diarrhoea, treatment may include antibiotics, and immune-suppressant drugs. Surgery is occasionally necessary if the inflammation of the gut causes blockages.

HELP YOURSELF NATURALLY

• Prevention is the key. Crohn’s is virtually unheard of in rural Africa, so this suggests that a Western diet could be a significant factor. Eat a diet high in unrefined cereals, grains and vegetables, and cut down your meat and dairy intake.
• Stop smoking: quitting helps reduce both the frequency and severity of attacks.
• Drink peppermint tea and liquorice root tea daily, as these can both help to soothe the digestive tract.
• Ginger is a natural anti-inflammatory, so add this to your diet, in natural form or as a drink or tea from your herbalist.
• Some experts prescribe this soothing natural remedy: mix 1 tsp of psyllium husks with 5 tbsp of natural live yoghurt and 1 tsp of Manuka honey (all from health food stores). Take the mixture daily.
• Sesame oil has a naturally soothing action that can help ease stomach pain. Warm 15ml in your hands and massage onto your stomach when needed.
• Studies from Exeter University suggest that acupuncture may be able to help symptoms, so visit a qualified practitioner to see if it could work for you.

OTHER COMMON PROBLEMS

CONSTIPATION
Dehydration or a change in routine such as travelling and pregnancy can all contribute to this uncomfortable problem. If you find you can’t go to the loo, try these tips:

• Drink more water to help flush out your system. Eight glasses a day is the recommended minimum, but if you’re dehydrated (which you probably are if you’re constipated), then aim for at least 10. Cut down on tea and coffee, as these can make dehydration worse.
• Eat plenty of fruit and veg, and add more high fibre foods such as brown rice, beans and pulses slowly into your diet. Sprinkle bran on to meals or choose a bran-based breakfast cereal.
• Linseeds are a good source of fibre. Sprinkle a tablespoon over cereals, salads or yoghurt.

FOOD POISONING
If you’ve eaten something dodgy at the summer barbecue or on your travels, try these tips:

• Garlic is excellent at dealing with food poisoning, as it is antimicrobial. Take four capsules a day to beat an infection, and add fresh garlic to your cooking at the very last minute to capture all the health benefits – too much heat can destroy valuable compounds.
• Drink plenty of water to avoid dehydration. If you can, try drinking some camomile and peppermint tea, as they can help soothe nausea and cramps.
• When you feel ill, you might not feel like eating, but some foods can help. Plain boiled rice, freshly cooked, can help stop diarrhoea, and drinking the water used to cook it can ease nausea.

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"An invaluable book for anyone with a bowel or digestive problem" Prof. R. John Nicholls, FRCS

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