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00:00:00 Hi and welcome to the fourth video in this serious un-gut health and fertility. My name is Katrin and I'm an expert in gut and digestive disorders. In this video we will be focusing on irritable bowel syndrome, commonly known as IBIS. It is a very common syndrome that affects around 10-15% of the population. It is a very common syndrome that affects around 10-15% of the population. The diagnosis of IBIS is primarily a diagnosis of exclusion and what does that mean.
00:00:38 So it means that it is typically given after other potential causes of your symptoms have been ruled out. It is also a condition that you cannot get any help with in the public health care system because you need to work on diet and lifestyle. IBIS is a functional disorder that primarily affects the large intestine and IBIS is a functional disorder that primarily affects the large intestine and
00:01:04 can cause a range of uncomfortable symptoms including abdominal pain, bloating, const ipation and diarrhea. It can significantly impact your quality of life and for some it may also affect fertility. There are three main types of IBIS. The first one is IBIS-C, where C stands for constipation.
00:01:26 The first one is IBIS-C, where C stands for constipation. This type is characterized by hard difficulty to pass stools and infrequent bowel movements. The next one is IBIS-D for diarrhea and this type involves frequent loose or watery stools. And finally there is IBIS-M-M for mixed. So this type features alternating symptoms of both constipation and diarrhea. So this type features alternating symptoms of both constipation and diarrhea.
00:02:02 Understanding which type of IBIS you have is crucial for trying to understand the underlying cause and for managing your symptoms effectively. If you want to know more about how to manage symptoms of constipation, bloating and diarrhea, then go back in what's video 3 where I go through this. So IBIS symptoms can vary from person to person but some common symptoms So IBIS symptoms can vary from person to person but some common symptoms
00:02:34 include abdominal pain or cramping, bloating and gas, diarrhea, constipation or alternating between these two, changes in stool consistency and frequency, not feeling empty after going to the toilet, muckus in the stool, fatigue, headache and joint pain. muckus in the stool, fatigue, headache and joint pain. Staying with IBIS can be challenging and it can affect various aspects of your
00:03:07 daily life. Like chronic pain, bloating and irregular bowel movements can lead to physical discomfort and fatigue. Dietary restrictions. Managing IBIS often involves avoiding certain foods which can be restrictive and impact
00:03:28 social activities. social activities. Emotional stress. The unpredictable nature of IBIS symptoms can cause anxiety and stress which can make the condition even worse. Work and social life. So frequent bathroom visits and discomfort can interfere with work productivity
00:03:55 and also social engagements. And then also mental and physical health. And then also mental and physical health. So IBIS can also affect your overall health by disrupting for instance nutrient absorption and leading to deficiencies and impacting mental health due to the chronic stress and
00:04:16 discomfort. Which suggests that IBIS can impact fertility in several ways although the exact relationship is not fully understood. is not fully understood. But here are some possible connections. First of all chronic inflammation associated with IBIS can affect hormone balance and reproductive
00:04:41 health. Then IBIS can interfere with absorption of essential nutrients which are crucial for the reproductive health. This biosis which is an imbalance of the gut microbiota and this is quite This biosis which is an imbalance of the gut microbiota and this is quite common in IBIS.
00:05:02 It can affect egg and sperm quality. Oxidative stress which is when you have too many toxic free radicals in your body and not enough oxidant capacity to protect against it. And oxidative stress it can influence both fertility in men and in women. Then the stress and discomfort of IBIS and the dysbiosis can disrupt hormonal Then the stress and discomfort of IBIS and the dysbiosis can disrupt hormonal balance
00:05:33 which can affect the menstrual cycle and ovulation in women and sperm quality in men. And finally there is a psychological impact. So the anxiety and stress that can often be related to IBIS can also play a role in fertility issues. So managing IBIS effectively can help reduce these impacts and improve your So managing IBIS effectively can help reduce these impacts and improve your
00:06:00 challenges of conceiving. Having IBIS involves a combination of dietary changes and lifestyle adjustments and here are some strategies that can help. First of all identify and avoid trigger foods and drinks. To do this try to keep a food diary where you write down what you eat and then how you
00:06:28 feel, your energy levels, your mood, your sleep and so on. feel, your energy levels, your mood, your sleep and so on. And also your symptoms of course. And this is to try to find patterns and identifying foods and drinks that triggers your symptoms so you can avoid them. Some of the most common drinks that can trigger are alcohol, coffee, carbonated drinks, artificial
00:06:55 sweeteners and sugar. So instead drink water and tea made of herbs. So instead drink water and tea made of herbs. Some herbs that are good for the digestion includes peppermint, fennel, chamom ile, liquid root, cumin, anise, marigold, dandelion and ginger. Don't eat too heavy meals and do not eat all the time. So don't eat until you are completely full but eat until you are approximately
00:07:28 80% full and also don't eat all the time but try with some regular meals and some hours and also don't eat all the time but try with some regular meals and some hours between your meals as well. Stay hydrated so drinking enough water helps with stool consistency and also promotes regular bowl movements.
00:07:49 And then try eating easy to digest foods when needed. So in periods where you feel worse and you have more symptoms from your digestive tract digestive tract you can try more easy to digest food. So try limiting raw food but cook it instead. So with your vegetables you can boil, steam, bake and fry them. When it comes to fruit you can try to go after more soft fruits like bananas,
00:08:20 avocados, papaya, kiwi and mango. You can also try with nourishing soups or blended foods such as mass soups and You can also try with nourishing soups or blended foods such as mass soups and smoothies and porridge like oatmeal. When it comes to meat go after chicken, fish and eggs instead of heavy red meat .
00:08:45 Then there are some lifestyle adjustments. So you should be aware to manage stress, try to practice stress reducing techniques like meditation, yin yoga, chigong or some different breathing exercises. meditation, yin yoga, chigong or some different breathing exercises. Exercise regularly because regular physical activity can help improve digestion and reduce stress.
00:09:13 When it comes to how to eat there are also some things to be aware. First of all eat slowly. So take your time to chew your food well to an applesauce consistency because this will help your digestive process. help your digestive process. Also try not to skip meals and it can also be a good idea to eat at the regular at the
00:09:37 same time every day because your digestion actually likes routines. And this will help to strengthen your digestive fire. And then you could try deep breathing before eating. So try to sit down before you're going to eat and breathe deeply for two minutes before you start eating. you start eating. So implementing these strategies can help you manage ideas symptoms effectively
00:10:06 and it can improve your quality of life and also your fertility. Then here in the end I just want to say thank you very much for joining me in this video. I hope you found the information helpful and that you are motivated to try some of the new things. If you have any questions or if you need any further help please feel free to
00:10:27 If you have any questions or if you need any further help please feel free to reach out to me, you can find my contact details here and if you would like to know more you can also follow me on social media like Instagram where I share knowledge, advice and so on. So take care and bye.
