Your Simple 10 Minute De-Stress Plan

It’s hard to avoid stress in the modern world, but you only need 10 minutes to shrug off the worst of its effects, whether you are at home or at work.

Stress is hard to avoid in the fast moving modern world, but there are many ways to deal with it. One of the most important rules is to make sure you don’t let small stresses build up into something much more serious. Always ensure that you take a 10 minute break between one stressful task and the next – at home, work or even in your spare time. This will give your body and mind a chance to unwind before you launch into the next potential cause of stress build up

Take 10 to unwind

If you’re feeling particularly frazzled, try carrying out this simple 10 minute stress relieving exercise. You can carry this out anywhere, at any time – on the crowded journey home, in your workplace, or even in the supermarket queue. You’ll be amazed at how quickly it helps you to feel much better

Preparing to De-stress

Before you start your de-stress exercise, find a suitable area and try to distract your mind from the stresses around you.

Fresh Air

If you can, pop outside and find a quiet spot in the fresh air. If you can’t, just opening a window will make a difference, even on a bus or train.

Aromatherapy

Flowers with strong scents such as geranium and lavender are good for easing anxiety; place a pot plant on your window sill or desk and let the breeze from outside waft its scent around the room. Place a few drops of essential oil on a hankie and breathe in the scent to help you relax.

Soothing Sounds

Play soothing and melodic music; listening to it through personal stereo headphones is fine or just imagine it in your mind. The gentle sounds of the sea or harmonious instrumental music with few words are best.

De-Stress in 10 Minutes

Use this step by step guide as often as you can to de-stress anywhere, at any time, ensuring that you begin your next task feeling relaxed, refreshed and ready to go.

1.     Gentle Breathing (1 minute)

Sit comfortably on a chair, with your back straight and both feet on the ground. If you can’t sit down, stand as straight as possible without slouching or leaning against anything. Close you eyes and focus on your breathing. Try to let thoughts pass by, rather than pondering on them or daydreaming

2.     Tense and Relax (4 minutes)

Make a fist with your right hand and tense all the muscles in your forearm. Hold the tension for five seconds and then relax your muscles for about 10 seconds. Now do the same thing for each part of your body. Tighten each group of muscles, hold the tension and then relax fully

3.     Visualise (3 minutes)

Next, try to recall a place or time where you felt content and relaxed. Use your imagination to reconstruct the place and how you felt when you were there. It might have been a beach holiday or mountains where you went hiking. Let yourself become totally immersed in the scene

4.     Let Go (1 minute)

Once your mind and body are completely relaxed, let go of your stress. Visualise a stream of light or energy pouring through your body and washing your stress away, or imagine the stress leaving your body with each breath out. Picture yourself getting through the rest of the day without stress by trying to anticipate any potentially difficult situations. Thinking about how you can get through them calmly will help you to put this into practice

5.     Stretch (1 minute)

Keep your eyes closed and breathe in and out deeply. Enjoy the feeling of relaxation and rest. Move your fingers and toes playfully. Then breathe in and stretch your arms up over your head. Stretch your legs out in front of you. Now open your eyes

Practice relaxing

The more often you do this 10 minute stress relief plan, the better. You may be surprised at how relaxed and confident you start to feel, and how the challenging parts of your life no longer feel nearly so daunting and stressful

Further to the information given for families of Alzheimer's sufferers...

Alzheimer’s disease

A progressive deterioration in mental ability due to degeneration of brain tissue

Age: more common over the age of 65

Genetics: sometimes runs in families

It is normal to become mildly forgetful with increasing age, but severe impairment of short-term memory may be a sign of Alzheimer’s disease. In this disorder, brain cells gradually degenerate and deposits of an abnormal protein build up in the brain. As a result, the brain tissue shrinks, and there is a progressive loss of mental abilities, known as dementia.

Alzheimer’s disease is the most common cause of dementia. In developed countries, the condition affects about 7 in 100 people by the age of 85. Sometimes, younger people are affected. The underlying cause of the tissue destruction is unknown, although genetic factors may be involved. Studies have found that 15 in 100 people with Alzheimer’s disease have a parent affected with the disorder.

What are the symptoms?

The first symptom of Alzheimer’s disease is usually forgetfulness. The normal deterioration of memory that occurs in old age becomes much more severe and begins to affect intellectual ability. Memory loss is eventually accompanied by other symptoms which include:

• Poor concentration
• Difficulty in understanding written and spoken language
• Wandering and getting lost, even in familiar surroundings.

In the early stages of the disease, people are usually aware that they have become more forgetful. This may lead to depression and anxiety. Over a longer period, the existing symptoms may develop. These may include:

• Slow movements and unsteadiness when walking
• Rapid mood swings from happiness to tearfulness
• Personality changes, aggression and feelings of persecution

Sometimes people find it difficult to sleep and become restless at night. After several years, most people with the disease cannot look after themselves and need full-time care.

How is it diagnosed?

There is no single test that can be used to diagnose Alzheimer’s disease. The doctor will discuss the symptoms with the affected person and his or her family. Tests may be arranged to exclude other possible causes of dementia. For example, blood tests may be carried out to check for vitamin B deficiencies, CT scanning, PET scanning, or MRI may be carried out to exclude other brain disorders, much as multi-infarct dementia, subdural haemorrhage, or a brain tumour. An assessment of mental ability, which may include memory and writing tests, may be used to determine the severity of the dementia

What is the medical treatment?

There is no cure for Alzheimer’s disease, but drugs such as donepezil may slow the loss of mental function in mild to moderate cases. Some of the symptoms that are sometimes associated with Alzheimer’s disease, such as depression and sleeping problems, can be relieved by antidepressant drugs. A person who is agitated may be given a sedative to calm them down.

Eventually, full-time care may be necessary, either at home or in a nursing home. Caring for a person who has Alzheimer’s disease is often stressful, and carers need practical and emotional support, especially if the affected person starts to become hostile and aggressive. Support groups can help a person to cope with caring for the elderly relative with the disease. Most people with Alzheimer’s disease survive for up to 10 years from the time pf diagnosis

Alzheimer’s disease is probably the most dreaded cause of memory loss. Despite extensive research, its cause remains unknown. What is known is that it involves the irreversible and widespread loss of brain cells.

What is the Holistic Treatment

Smarten Up your Diet

The brain is 85% water. So if you don’t drink at least 8 large glasses a day, it’s time to get into the habit. Dehydration leads to fatigue, which can take its toll on memory.

Make sure you get enough of the B Vitamins in your diet. These include vitamins B₆, B₁₂, niacin and thiamine. These nutrients help to make and repair brain tissue, and some of them help the body turn food into mental energy. Bananas, chickpeas and turkey are rich in vitamins B₆, whole grains and meats are good sources of all the Bs. Nuts and seeds, wheat germ and fortified breakfast cereals are other good sources.

While you’re eating more of the good stuff cut back on foods high in saturated fat. You probably already know that it clogs the arteries that feed the heart. But high-fat foods also clog arteries that feed the brain; this in turn reduces the brain’s supply of oxygen. Just as harmful as saturated fats are the trans fatty acids found in soft margarine and many packaged baked goods, such as biscuits, cakes and other snack foods.

Eat fish two or three times a week. Oily fish such as salmon, mackerel, herring and fresh (not tinned) tuna contain omega-3 fatty acids. You may know these fats are good for your heart because they help thin the blood and prevent clogging arteries; they’re good for your brain for the same reason.

Sound out the Problem

Listen to music often, and try various types. Researchers have found that listening to music can improve your ability to concentrate and help you to remember what you’ve learnt. Some types of music actually cause brain neurons to fire more quickly. The faster the beat, the more the brain responds.

Ginkgo Biloba

The herb appears to improve blood flow to the brain, which helps brain cells to get the oxygen they need to perform at their peak. The leaves of this tree have been used for over 2,500 years as a traditional Chinese medicine for mental and respiratory disorders. About 30 years ago, a highly concentrated extract (22 ½ kilograms of lead to make 500 grams of extract) was developed in Germany and frequently prescribed to prevent memory loss. Since that time, more than 50 studies have shown ginkgo’s effectiveness in treating dementia from strokes and early stage Alzheimer’s disease. Its effectiveness is comparable to that of the drug tacrine. Ginkgo is also used to prevent and treat age-related memory loss and long term tinnitus (ringing in the ears).

Typical dosage: 120 to 140 milligrams daily of an extract standardised to 24 % flavonoid glycosides and 6 % terpene lactones

Cautions: do not combine with blood thinning medications such as warfarin or aspirin, or with high doses of vitamin E

Rosemary & Basil Essential Oils

Tests of brain waves show that inhaling either of these scents increases the brain’s production of beta waves, which indicate heightened awareness. All you need to do is put a trace of the oil in the hair, wrists or clothing – anywhere you can get a whiff of the scent. Or put some of the oil in a diffuser and let it fill the air. NEVER apply essential oils directly to the skin, always dilute in carrier oil.

Siberian ginseng

Used to protect the body from the effects of stress and to heighten mental alertness, this revered tonic from eastern Russia was used as a folk medicine to help people endure harsh winters. The scientist who first studied Siberian ginseng coined the term ‘adaptogen’ to describe the herb’s ability to normalise the functions of many body systems. The effects were confirmed in several large medical studies performed in the former Soviet Union. In addition to improving overall health, Siberian ginseng restores memory, increases stamina, stabilises blood sugar and boosts the immune system

Typical dosage: 100 to 200 milligrams of standardised extract one to three times per day; or 30 drops of tincture one to three times a day

Gotu Kola

A herb elephant’s love, gotu kola has been used to increase mental acumen for thousands of years. There is some research to support the use of the herb to boost memory

Typical dosage: take two 300mg capsules twice a day with food

Bacopa

This plant, commonly called water hyssop, is the source of an extract used in India for centuries. It has specific benefits for the brain, and specialists in Ayurvedic medicine commonly use it to treat mental illness and epilepsy. Bacopa appears to strengthen memory and improve concentration by enhancing the conductivity of nerve tissue. It also has mild sedative and anti-anxiety properties. Bacopa is most often found in commercial formulas used for memory symptoms. As with all manufactured herbal products, read the label carefully and follow the manufacturer’s directions on dosage

Club moss

An ingredient in the traditional Chinese medicine remedy Qian Ceng Ta, club moss has been used for centuries to treat fever and inflammation. More recently, Qian Ceng Ta was found to contain a substance called huperzine A ( HupA). This substance acts similarly to the drugs tacrine and donepezil, but it appears to be more potent and cause fewer side effects. In recent years it has been used in China to treat more than 100,000 patients with dementia. Huperzine A also appears to shield brain cells from injury and it may be useful in treating strokes and epilepsy. Although it is used primarily to treat the early stages of Alzheimer’s, many people are taking it to improve memory and enhance mental alertness.

Typical dosage: 50 to 100 micrograms in capsules twice daily

Alzheimer’s disease – Advice for Families

Dementia affects people in different ways. Some people inhabit a bewildering and frightening place, while others seem totally unconcerned that their faculties are failing. Although dementia progresses gradually over time, it is sometimes helpful to consider the common symptoms at three phases: early, middle and late.

Early Symptoms

The early stage of Alzheimer’s disease is often overlooked, being incorrectly labelled by professionals, relatives and friends as ‘old age’, or as a normal part of the process of ageing. Because the onset of the disease is gradual, it is difficult to identify exactly when it begins

The person may:

• Show difficulties with language – for example, not remembering the right word for something
• Experience memory loss – having particular problems with learning new facts and remembering recent events and conversations, or forthcoming appointments
• Be disorientated in time – losing track of time of thinking night is day
• Become lost in familiar places
• Display difficulty in making decisions
• Lack initiative and motivation
• Show signs of depression and aggravation
• Show a loss of interest in hobbies and activities

Middle Symptoms

As the disease progresses, problem become more evident and restricting, to the extent that people can no longer manage to live alone without difficulties.

At this stage the person may:

• Become very forgetful – forgetting names of family members and important anniversaries, or leaving cooking on the stove, bills will go unpaid; they may forget to eat.
• Be unable to cook, clean or shop
• Need assistance with personal hygiene, including visiting the toilet, bathing and washing; they may become extremely dependant
• Need help with dressing
• Have increased difficulty with speech
• Wander and sometimes get lost
• Show various behavioural abnormalities, such as aggression or constantly following a carer round the house.
• Experience hallucinations or depression

Late Symptoms

This stage is generally on of significant dependence and loss of activity. Memory problems are very serious, and the physical side of the disease becomes more obvious

The person may:

• Have difficulty eating
• Not recognise relatives, friends and familiar objects
• Have difficulty understanding and interpreting events
• Be unable to find his or her way around the home
• Have difficulty walking
• Suffer bladder and bowel incontinence
• Display inappropriate behaviour in public
• Be confined to a wheelchair or bed

Tips

It is important to remember that, as we get older, or memory does get worse – this is normal.

For example, we have more difficulty remembering people’s names, or things we are going to buy in the shop. We may also forget appointments.

Someone with ordinary forgetfulness, however, can still remember the details associated with the thing they have forgotten. For example, you may briefly forget your friend’s name, but you still know that the person you are talking to is your friend and you remember other things about them. People with dementia not only forget details, but the entire context.

• Don’t be put off is a doctor does not agree that there is a problem – if you are worried, seek a second opinion. Getting a diagnosis early is helpful
• Keep a list (or diary) of problems you notice before you see the doctor or specialist
• Once a diagnosis has been made, contact organisations that provide support and help
• Good communication with the GP and other therapists can make a big difference. It’s best to have the name of the professional you can contact
• Plan for the future, including making arrangement – such as taking a longed-for holiday; writing a will and sorting out an enduring power of attorney
• Don’t keep it secret from friends and family. Being aware of the diagnosis will help them come to terms with changes in function, personality and behaviour
• Make contact with social services – they may be able to help with day care, home care, etc.
• Look after your own health. Caring for someone with dementia can be time-consuming and demoralising. Make sure you get the benefits due to you and organise respite care

Useful organisations

Age Concern England:

Astral house

1268 London Road

London

SW16 4ER

Helpline: 0800009966

Website: www.ace.org.uk

Alzheimer’s disease International:

64 Great Suffolk Street

London

SE1 0BL

Telephone: 02079810880

www.alz.co.uk

Alzheimer’s Scotland – Action on Dementia

22 Drumsheugh Gardens

Edinburgh

EH3 7RN

Helpline: 08088083000

www.alzscot.org.uk

Alzheimer’s Society of Ireland

43 Northumberland Avenue

Dun Laoghaire

Co. Dublin

Ireland

Helpline: 1800341341

www.alzheimer.ie

Alzheimer’s Society

10 Greencoat Place

London

SW1P 1PH

Helpline: 08453000336

www.alzheimers.org.uk

Benefits Enquiry Line:

Benefits information for people with disabilities or for their carers

Freephone for England, Scotland and Wales: 0800882200

Freephone for Ireland: 0800220674

www.dwp.gov.uk

Planning a stress-free life

Juggling the demands of work, family and your own needs can be a constant struggle. That’s why reducing stress each day is a must.

Your world is changing faster than ever. Technology, fast communications and worsening traffic jams can make you feel busy and disconnected from the natural world. One simple solution is to anticipate change, which makes it easier to deal with, but the most important part of your stress free living is to escape your situation once in a while.

Dealing with stress

When your body is run down, you’re less able to deal with stress, so a healthy lifestyle and diet is very important. Healthy living will also help you to avoid becoming ill – another great stress factor – and a balanced diet that doesn’t include too much caffeine will help you to equalise your energy levels to get you through the day.

One of the greatest causes of everyday stress is trying to balance work and family life, and you will need good time management skills to maximise your free time.

Everyday stress-busters

1. Maintain a healthy and well-balanced diet
2. Cut down on caffeine and sugar levels
3. Get at least seven hours sleep
4. Do some stretches or gentle exercise
5. Make a list of your priorities for the day
6. Always keep things in perspective
7. Avoid unnecessary stressful situations
8. Learn to say ‘no’ and be assertive about your needs
9. Don’t be afraid to ask for help when you think you need it
10. Regularly, do the 10 minute stress relief plan (posted next week)

Reducing Stress at Home

It can be stressful when your home life is badly organised and too hectic, but it’s easy to make your home a relaxing place to be

1. Peace and quiet

Some people need their home to be a quiet haven; others love the buzz of children and company. Unwanted noise can be stressful if it intrudes on private space. Pleasantly but firmly ask your neighbours or housemates to keep the noise down.

2. Time for yourself

It can also be stressful when you don’t have enough privacy at home. Establish a part of the house that is yours. Decorate it yourself and ask others not to go there without your permission

3. Keep it clean

A dirty, neglected or chaotic home is distressing and irritating. Create a cleaning roster or hire a cleaner. When you move house reduce stress by getting some professional removalists to help. If you are renovating, move out until it is done, or get it done as fast as possible, the longer your home is in chaos, the more you are likely to suffer

4. Cut down on toxins

Some of the chemical products you keep and use around the house and garden are poisonous, increase stress and cause illnesses e.g. cleaners, polishes, paints, solvents, pesticides, herbicides and insecticides. Replace them with natural products that are kinder to you and the environment.

Home Stress Busters

1. Open the windows
2. Ban smoking in the house
3. Don’t overheat your house
4. Make sure your home is well lit. take advantage of natural light from windows and skylights
5. Buy an indoor pot plant for each of your rooms
6. Light candles that are shades of your favourite colour
7. Play soothing and melodic music
8. Burn incense or essential oils in an oil burner
9. Use an air ioniser or humidifier
10. Keep your home clean, tidy and toxin-free

Stress Test – How Stressed are You?

If you are used to experiencing stress then the chances are you don’t realise the effect it’s having on you. Use this simple test to see if you are all stressed out.

Sometimes it’s very difficult to work out whether you are suffering from the effects of stress. If you experience the symptoms frequently enough then you’ll eventually convince yourself that these are normal feelings, which is dangerous because you will be less likely to ever deal with them if you don’t see them as harmful

Monitoring your Stress

A good way to gauge your personal stress levels is to take the test. if your results prove positive, however, then the last thing you should do is stress out about it! Now that you realise what you’re suffering from you can work out a plan to address the problem and look forward to a stress free lifestyle.

Here are some initial tips on how to maintain stress-free living

• Manage your time better
• Improve your communication skills so that you can express what you feel
• Learn to say ‘no’

Alternative Healing for Stress-relief

Many alternative healing therapies target the symptoms and the underlying cause of a problem such as stress. Very often we turn to prescribed drugs to treat our conditions, but some of these medications have nasty side-effects and they tend to ignore the root of the problem, whether it be physical or emotional. You should try to explore some of these alternative therapies to see how they affect your stress levels:

• Homeopathy
• Reflexology
• Aromatherapy
• Hypnosis
• Herbalism
• Acupuncture
• Acupressure
• Osteopathy
• Shiatsu massage

Helping Yourself Battle Stress

Take the stress test to work out your stress levels and then see the stress relieves section to see how you can combat the problem

Stress Test

Do you know how stressed you are? Take this quick stress quiz to find out, and check your scores below

Score each question with either…

1. I find it hard to get up in the morning and go to work
2. I bottle up my feelings until I want to explode
3. I tend to overreact to the slightest setback or cry easily
4. I am tired all the time
5. I feel as though my work or family life is worthless
6. I am busy all the time, but I don’t seem to get much done
7. I find it hard to sit and read, or take time to relax and pursue my hobbies
8. I tend to try to avoid confrontations or resolving difficult situations at work or home
9. I find it hard to say no to people’s requests
10. I regularly get colds, headaches or other illnesses

Stress Analysis

Total score of 10-20

When new challenging situations arise, you take them in your stride. You manage stress well and don’t let it get to you. But remember that too little stress can be unstimulating

Total score of 21-30

You get stressed, but it’s not causing any major health or lifestyle problems. Prevent future problems by adopting some stress strategies

Total score of 31-40

Your stress levels are dangerously high and your health is suffering. Reassess what’s important to you. Reduce stress in your life and use some stress strategies to get calm and healthy.

Stress relievers

Aromatherapy

Enjoy the relaxing, uplifting effects of essential oils by adding them to an oil burner, massage oil or a warm bath. The best oils for de-stressing are lavender, bergamot, clary sage, german chamomile, rosewood or sandalwood

Self-Massage

Give yourself a massage with blended oil using a bath mitt or brush. Swap massages with your partner or a good friend. Gentle massage relaxes tense muscles and relieves pain. It also rebalances the nervous system, helping you feel calm and regain perspective

Meditation

By meditating, you focus your mind on one relaxing thought for a period of time. You can focus on your own breathing, an object such as a candle flame, a sound you make or a pleasant image you conjure up in your mind. Sit or lie in a quiet place in order to meditate effectively

Irritable Bowel Syndrome

A combination of intermittent abdominal pain, constipation, and/or diarrhoea

AGE: Most commonly develops between the ages o 20 and 30

GENDER: twice as common in females

GENETICS: sometimes runs in families

LIFESTYLE: stress and certain foods may make symptoms worse

Irritable bowel syndrome accounts for more referrals to gastroenterologists than any other disorder, although many affected people never consult a doctor.

The condition most often develops in people between the ages of 20 and 30 and is twice as common in women as in man.

As many as 2 in 10 people have symptoms of irritable bowel syndrome at some time in their lives. The symptoms, which include abdominal pain, constipation, and/or diarrhoea, tend to be intermittent but typically persist for many years. Although irritable bowel syndrome can be distressing, it does not lead to serious complications.

What are the causes

The precise cause of irritable bowel syndrome is unknown. It may result from abnormal contraction of the muscles in the intestinal walls. Normally, food travels through your digestive system propelled by wavelength contractions of the intestinal muscles. But with irritable bowel the contractions are irregular – fast and erratic, causing diarrhoea, or slow and weak causing constipation. An increased sensitivity to certain foods, such as fruit, sorbital, and fat, may also contribute. The disorder sometimes develop after a gastrointestinal infection. The problem can run in families, which suggests that genetic factors are involved. Stress, anxiety, and depression are associated with the syndrome and can make symptoms worse

What are the symptoms?

The symptoms are typically intermittent but usually recur for many years and often persist into old age. They vary widely among people with each episode. The main symptoms include:

• Abdominal bloating combined with excessive quantities of wind
• Abdominal pain, often on the lower left side, that may be relieved by defecation or passing wind
• Diarrhoea, which may be most severe on walking and sometimes alternates with bouts of constipation that may produce “rabbit pellet” stools
• Feeling that the bowel has not been emptied completely
• Passage of mucous during defecation
• Nausea and vomiting
• Feeling of fullness and difficulty in finishing meals

Many people have symptoms unrelated to the digestive tract, such as tiredness, headache, back pain, and an increased urge to pass urine. In women, sexual intercourse may be painful, and symptoms may be worse before menstrual periods

You should consult your doctor if the symptoms are severe, persistent, or recurrent or if you are over 40 when the symptoms first develop, you should seek medical advice so that serious disorders with similar symptoms, such as colorectal cancer, can be ruled out.

How is it medically diagnosed?

There is no single test to diagnose irritable bowel syndrome. Instead, your doctor will want to make sure that you have no other serious condition. The type and number of tests used to investigate the disorder depend on your age

If your symptoms suggest that you may have an inflammatory bowel disorder such as Crohn’s disease or if you are over the age of 40, your doctor will probably want to investigate your symptoms further. You may have a blood test to check for inflammation, which can indicate the presence of Crohn’s disease. If the result is positive or if your doctor suspects a colorectal tumour, you will probably have a contrast x-ray of the intestines or undergo a colonoscopy. You may also have tests to exclude food intolerance, which cause symptoms similar to those of irritable bowel syndrome.

What is the Medical view on treatment?

Although the symptoms can be distressing, irritable bowel syndrome is not a serious condition. There’s no cure for irritable bowel syndrome, anyone who suffers develops his or her own ways of living with the condition. You should usually be able to control your symptoms with a combination of a change in diet and relaxation techniques. However, if symptoms are troublesome enough to interfere with daily routines, you should consult your doctor for advice on treatment. You may be given antispasmodic drugs to relax the contractions of the digestive tract and help to relieve abdominal pain. You doctor may also prescribe antidiarrhoeal drugs to help to alleviate diarrhoea, especially if you have diarrhoea on waking. If you regularly have problems with constipation, bulk-forming agents may help.

If you have psychological symptoms such as anxiety in addition to irritable bowel syndrome, you should ask your doctor to refer you to a therapist for advice on how to control anxiety

Irritable bowel syndrome tends to be a long term disorder, often lasting into old age. However, attacks usually become less frequent and severe with time.

What is the Holistic view

Second only to bad colds, irritable bowel syndrome (IBS) is a common reason that people miss work. It is also one of the primary reasons that people go to the doctor.

A syndrome is a group of characteristic symptoms, not a disease. The usual symptoms of that comprise IBS – constipation or diarrhoea, along with severe boating and wind – can be caused by a variety of ailments or conditions. Be sure of your diagnosis before you begin exploring your treatment options

Is it allergy related?

One source estimates that up to the-thirds of people with IBS have one or more food allergies. Determining which foods cause allergies can be difficult and time-consuming. The most common offenders include dairy products and gluten rich grains such as wheat; however, your own IBS symptoms might be a reaction to almost anything. One of the easiest ways to help pinpoint your own possible culprits is to keep a detailed food diary, recording foods eaten and symptoms. If you notice that certain foods consistently make you feel bad, try eliminating them from your diet – one at a time – and see if your symptoms improve

Bowel Supporting Supplements

One of the single most helpful supplements for IBS is Lactobacillus acidophilus. This beneficial bacterium has been shown to suppress the overgrowth of unhealthy bacteria, yeasts and parasites. L. acidophilus is commercially available as a powder or capsule. For best results, obtain a product that guarantees at least 2.5 billion live organisms per gram and take 1,000 to 4,000 milligrams per day.

Another very useful supplement is digestive enzymes, which assist in the thorough breakdown of foods. Several sources are available, including pancreatic extracts (from cows), papain (from papaya), bromelain (from pineapple stem) and cultured moulds (such as aspergillus species). The typical dosage is one to four capsules taken with meals, although dosage varies from one product to another. Follow the manufacturer’s direction. All of these enzymes are safe for extended periods of time.

In Asia rice-bran oil is used extensively for cooking and salad dressing but is also recognised for its medicinal properties. Doctors in Japan use it as a treatment of numerous medical conditions, including IBS and gastritis. It is rich in a substance called gamma-oryzanol, which has been shown to normalise acid production in the stomach and to decrease inflammation of the intestinal lining, thus soothing the entire intestinal tract. Rice-bran oil is available in gourmet and health food stores; it is also available as a dietary supplement. The typical dosage is 1-2 tablespoons of oil per day, mixed into foods; or one 100- to 200-milligram capsule of gamma-oryzanol three times per day with food.

Tips for a healthy bowel

Just as a garden needs constant weeding and pruning, your intestines need regular attention and maintenance. This is especially true for people with IBS. Part of that maintenance involves good eating habits, including the following strategies

Cut the stress circuit

Try to make a mealtime as calm and stress-free as possible. Eating more slowly and taking time to chew food thoroughly is a great way to improve digestion.

Since stress is one of the factors known to trigger an IBS flare-up, learn to short-circuit it with meditation, yoga or a simple breathing exercise like this one:

Sit comfortably or lie down. Fix your attention on the air going in and out of your body. When upsetting or anxiety-producing thoughts intrude, focus completely on your breathing practice this every day. Then, whenever you feel yourself becoming tense and anxious, use it to calm yourself

Keep a diary of your IBS symptoms, noting what types of problems you have and how severe they are. In this diary, also jot down any stressful events in your day. Occasionally look back at your diary. If you see more IBS symptoms just before something like meetings, for instance, there’s probably a connection. Once you’ve identified the situations that seem to trigger IBS symptoms, look for ways – such as breathing techniques – to cope with them better.

Be Gentle on your intestines

Minimise fried foods, meats, oils, margarine, dairy foods and other fatty foods. They cause your colon to contract violently, which can lead to diarrhoea and abdominal pain

Stay away from spicy foods. The capsaicin in hot peppers, for example, makes your large intestine go into spasms, which cause diarrhoea

Cut down on caffeine avoid foods known to cause flatulence, including cabbage, Brussels sprouts, beans, carbonated beverages and broccoli. If you can’t avoid them entirely, consume these foods in small quantities only

Don’t chew gum or eat sweets that contain artificial sweeteners include sorbital, xylitol and mannitol, which can have a laxative effect as they are very difficult to digest. When bacteria in your colon eventually break down these non-absorbing sugars, you get wind and diarrhoea

Fit in more fibre

Get enough of this key component from fruits, vegetables and some grains. Fibre can help both constipation and diarrhoea by regulating peristalsis, the involuntary muscle contractions that move food.

Recent thinking on fibre and IBS has changed. It seems that both soluble and insoluble fibre are likely to benefit IBS patients with constipation, hard stool and urgency, but are unlikely to help those with abdominal distension, diarrhoea or flatulence and may make such symptoms worse. So consider the following advice if constipation is you main complaint.

Eat plenty of insoluble fibre, which is found in whole wheat and other whole grains, bran, beans and pulses. Insoluble fibre bulks up faecal matter, which speeds its passage through the intestines.

Soluble fibre also helps your intestines to work more efficiently, and has the added bonus of lowering cholesterol levels. Good sources are beans, porridge and some fruits, such as apples, strawberries and grapefruit

An easy way to add soluble fibre to your diet is to take a daily dose of psyllium, the main ingredient in dietary fibre supplements like Metamucil. Psyllium is safe to take in the long term, unlike chemical laxatives.

If you haven’t had much fibre in your diet up till now, increase the amount you eat gradually. Adding too much fibre all at once can actually cause wind and bloating. Start with 8g of fibre a day – about what you’d find in two pears – and increase your intake by 3g to 4g a day until you’re up to 30g daily.

Drink at least 6-8 glasses of water each day to keep fibre moving smoothly through your system.

Graze, don’t gorge

Eat smaller, more frequent meals. Taking in too much food at once can over stimulate your digestive system

If you usually bolt down your meals, eat more slowly and pay more attention to chewing your food. Fast eaters often swallow too much air, which turns into bothersome wind

Eat yoghurt

Having diarrhoea can drain away the good bacteria that help to prevent harmful bacteria from growing out of control. When you’re suffering from IBS related diarrhoea eat plenty of bio-yoghurt containing active bacteria, such as acidophilus. Or take probiotics supplements. The usual dose is 2 capsules three times a day on an empty stomach

Peppermint and ginger

Pain relieving, anti-inflammatory and antimicrobial, peppermint has a long history of use for intestinal problems including indigestion, cramping and bloating. It also fights yeast organisms. Mints are members of the group of herbs called carminatives, which relax the muscles of the lower oesophagus and allow the release of wind trapped in the stomach.

Although mint tea is useful for stomach upsets, peppermint essential oil is better for IBS. Several studies have confirmed that this oil acts directly on the smooth muscles lining the intestinal walls to decrease erratic contractions and alleviate spasms. For peppermint to reach the colon, however, it must be taken as a coated capsule, which shields the oil from the digestive enzymes of the stomach.

Typical dosage: 1-2 capsules containing 0.2 millilitres of the oil two or three times per day as needed; or dilute a few drops of the oil in 2 tablespoons of vegetable oil and rub directly on the site of discomfort such as the lower abdomen.

Caution: do not use peppermint oil internally if you have heart burn or reflux

Every day, drink 1 to 2 cups of peppermint tea, which relaxes intestines, reduces spasms and relieves painful wind.

Drink soothing ginger tea. For the very freshest tea, grate ½ teaspoon of fresh ginger into a cup, then pour in hot water, let it steep for 10 minutes, strain and drink. Ginger tea bags are also available. Drink four to six cups a day.

Psyllium

The seed husks from this plant have a long history of use by herbalists and medical doctors alike for the treatment of constipation and recurrent diarrhoea. Psyllium is rich in fibres similar to those found in oat bran, flaxseed meal and guar gum. These fibres form a soft bulky material that gently regulates peristalsis.

Typical dosage: up to 1 tablespoon of seed husks or 2 teaspoons of powdered seed stirred into ¼ litre of water, once per day (drink 30 minutes to 1 hour after eating or taking other drugs). Don’t let the mixture set once mixed, the blend thickens quickly and becomes difficult to drink

Chamomile

This popular, versatile herb acts as a sedative, relieves wind, calms intestinal spasms and fights inflammation. It soothes the gastrointestinal tract and helps fight both constipation and diarrhoea

Typical dosage: 3 to 4 cups of tea per day (steep ½ to 1 teaspoon of dried flowers in ¼ litre a hot water for 10 minutes); or 10 to 40 drops of tincture three times per day; or up to six 300 or 400 milligram capsules per day in divided doses – all taken between meals.

Caution: avoid if you have heartburn or are allergic to other plants in the Aster family, which includes ragweed.

Exercise

Whenever you possibly can take at least 30 minutes of non-competitive exercise such as walking. Exercise helps to relieve stress, releases natural painkilling endorphins and keeps your body – including your digestive system – working smoothly

Mental Health and Worklessness

Location:

Springwell Learning Centre - Commenced 22/09/2008

Summary:

Residents on Springwell Estate display high levels of incapacity/sick benefit claims associated with mental health issues. Opening a holistic health and wellbeing clinic three times a week from 10am-2pm alongside health and wellbeing education tackles this issue at the grass roots level.

The Holistic Health Centre provides a vehicle for considering how to address difficult cross cutting issues by building community vision in an integrated way as the heart of creating sustainable development at the local level

Area:

The project takes place in Springwell, but advertising is hoped to reach Springwell, Seven Stars, Beacon Lough East and Meadow Rise

Issue:

Mental health and Worklessness are inextricably linked making them priority issues which require attention.

Partnerships and Funding:

No partnerships and/or funding as of commencement date 22/09/2008

Funding Needed for

Start Up Costs - Estimated at £1500

£300 - Fundamental requirements i.e. phone installation, internet access

£150 - Stationary

£500 - Teaching Aids

£100 - Containers

£150 - Base Products

£300 - Treatment Aids

Running Costs - £500 per week; £26,000 per annum

£300 per week; £15,600 per annum - Clinic and Teaching Wage

£150 per week; £7800 per annum - Clinic and Teaching Admin and Marketing

£20 per week; £1040 per annum - CPD Continual Professional Development

£30 per week; £1560 per annum - Incidental unforeseen costs

Action:

The Holistic Health Centre plan facilitates change toward community cohesion, healthier living and greater wellbeing

Holistic Health Centre: Mental health and Worklessness Action Plan available HERE

Gateshead Community Strategy challenges supported

Health - local people living longer, healthier lives

Lifelong Learning - local people who learn throughout their lives and have the life skills to realise their full potential as individuals and active citizens

South East Action Plan key actions supported

Lifelong Learning - widening participation in lifelong learning opportunities in community settings by the whole community

Health - improve access to locally based health provision

Employment and Economy - local people who have the skills and opportunities to access jobs in the public and private sectors in and around Gateshead; more businesses locating forming and growing in Gateshead

Further Causes of Everyday Stress

Major events such as bereavement or illness are obviously stressful. Yet happy occasions, such as getting married or moving house, can also put you under a lot of pressure

Some pressure in life is necessary, as a lack of stimulation is likely to leave you bored. Too much pressure, however, may leave you struggling o cope and developing signs of stress. Reaction to stress vary between individuals and the way in which you deal with it can vary according to the time in your life

The Effects of Change

Stress is often related to change – rapid changes are the most taxing, as they are hard to control. Slow changes at least give you time to adjust and make preparations but you are at your most vulnerable when several changes occur in a short period of time

Anything can trigger stress, but often it’s the daily grind that affects people the most. Timing is a critical factor in how you cope; some women, for example, cope better with stress after a period, when they are feeling more cheerful, than in the week before it, when they are irritable and tense.

Flight, Fight or Freeze Instincts

The flight, fight or freeze reaction to stress is triggered by adrenaline. Without this hormone, you wouldn’t experience stress and would actually be less able to cope with the trials of life. Stress triggers the release of adrenaline from your adrenal glands (above each kidney) into your bloodstream.

Red Alert

Adrenaline causes your whole body to go into red alert. Your pulse, blood pressure and heart rate increase, supplying more blood to your muscles and brain and less blood to your intestines. Your muscles become tensed and ready for action, and you breathe more deeply preparing your body for combat of escape. At the same time, your body also produces a hormone called noradrenalin, which lowers your blood pressure and gradually helps your body return to normal.

The Top 10 Causes of Stress

1. Bereavement

Bereavement is a devastating experience that changes your whole life and can release a whole host of emotions such as guilt, regret and anger

2. Divorce or Marital Separation

The breakdown of a relationship can be a time of immense change – moving home, changing your finances, explaining the circumstances to your children, and so on

3. Illness or Injury

If you are indisposed due to an accident or long-term illness or after surgery, you may feel emotionally low. Worrying about the diagnosis and treatment and later how you will cope with the recovery period, can be extremely stressful

4. Getting Married

what should be one of the most exciting days of your life can be one of the most stressful, due to all the planning involved. The wedding day can also feel like an anticlimax after the build-up of the past six months or year.

5. Redundancy

Losing your job can knock your self-esteem, as well as cause financial and relationship problems

6. Financial problems

Financial problems are present in most families and are often the key cause of arguments between couples

7. Caring for the infirm or elderly

Caring for others can be very rewarding, but it is also physically and emotionally draining. As a carer you may ignore your needs and feel guilty about time out

8. Pressure at work

Every job has its own pressure, including poor time management, a lack of communication or support, bullying and office politics

9. Moving house

Moving house can cause stress and the process of moving can be a constant worry, including finding your home and all the financial implications involved

10. Family gatherings

Family gatherings can be a very trying time, especially if you are not used to being in such close proximity to your relatives. There can be a lot of pressure to meet expectations, and it is common for people to reach boiling point over issues that seem trivial and small