Dietary Conditions

Diet and exercise are often neglected when you are stressed, worsening the pressure on your mind and body, due to comfort eating, indigestion and nutrient deficiencies, potentially leading to:

 

Obesity

 

Obesity increases your chances of mortality by up to 100% due to:

 

  • type II diabetes
  • gout
  • hypercholesterolaemia
  • hypertension, smoking 
  • physical inactivity

 

If you are a male with > 25% body fat or a female with > 30% body fat, then you are obese.

 

Client Tips

The keys to permanent weight loss are:

 

  • moderate exercise 3 - 6 days/week for 30 - 60 minutes per day
  • eating a reduced calorie, low-sugar and low saturated-fat diet
  • monthly monitoring of body weight to allow for natural hormonal fluctuations

 

Health benefits associated with weight loss extend far beyond reducing your chances of mortality to include mental health benefits, such as enhancing your self-esteem.

 

Note: If you are using meal replacement formulas to restrict your calorie intake, make sure they are protein-rich, low-carbohydrate and high-soluble fibre and only substitute one meal per day.

 

IBS (irritable bowel syndrome)

 

Common intestinal symptoms of IBS include:

 

  • abdominal pain
  • constipation
  • diarrhoea
  • dyspepsia
  • flatulence
  • excessive bowel mucus  
  • nausea 

 

Abdominal pain, due to distension, is relieved with bowel movements in IBS, but this pain can also be aggravated by frequent bowel movements.

 

While non-digestive symptoms can also occur with IBS, including:

 

  • anxiety
  • chronic fatigue
  • depression
  • fibromyalgia
  • headaches
  • heart palpitations
  • hyperventilation
  • incontinence
  • insomnia
  • lower back pain
  • menstrual pain
  • painful intercourse (females)
  • sexual dysfunction (both sexes)
  • excessive sweating

 

Digestive Tips

 

  • Increase your dietary fibre, especially soluble fibre for regularity
  • Avoid eating foods that aggravate your intestinal symptoms
  • Exercise moderately on a daily basis (e.g. yoga and meditation)
  • Use relaxation techniques, including meditation, to manage your psychological stress

 

Diarrhoea-associated IBS may be relieved by eating cooked fruits and vegetables, which makes them easier to digest. However, you can eat fresh fruit and vegetables for fibre if you suffer from constipation-associated IBS (unless fructose-intolerant). 

 

Foods that commonly aggravate IBS include:

 

  • alcohol
  • aromatic spices
  • cereals (especially wheat)
  • coffee
  • dairy products
  • fatty food

 

Although you may not test positive to food allergy tests for some of these foods, through experience, you will know which ones aggravate your IBS.

 

Constipation-associated IBS correlates closely with depression, while diarrhoea-associated IBS correlates closely with anxiety.

 

Anti-depressant and anti-anxiety medications can control these symptoms to some extent, but these medications can also aggravate intestinal symptoms such as constipation associated with IBS.

 

Relaxation techniques can be far more effective and less symptomatic than medications for the relief of the psychological triggers of IBS.

 

Relaxation techniques include:

 

  • counselling
  • hypnosis
  • progressive muscle relaxation
  • yoga