An IBS Flare? How to manage symptoms
Navigating IBS Flare-Ups With Compassion Living with Irritable Bowel Syndrome (IBS) can often feel like being on a rollercoaster – full of unexpected ups and downs. One moment, you may feel relatively fine, and the next, you’re dealing with uncomfortable symptoms like stomach cramps, bloating, or an urgent need for the toilet. These sudden symptom flare-ups can greatly disrupt your daily routine and affect your overall quality of life. Simple activities such as going to work, spending time with family, or enjoying a meal can become difficult when you’re unsure of how your gut will behave. IBS flare-ups can be unpredictable and distressing, leading to feelings of frustration, embarrassment, or isolation. This is why it’s essential to treat yourself with kindness and patience. Many people with IBS tend to blame themselves or push through the discomfort, which can make the symptoms worse. A more helpful approach is to acknowledge what you’re going through, take steps to understand your triggers, and manage your symptoms with care and support. At 121 Dietitian, we recognise the daily challenges faced by those living with IBS. We understand how much it can impact both your physical health and emotional well-being. That’s why we offer personalised, evidence-based nutritional care designed to help you regain control. Our goal is to support you with practical dietary strategies that are tailored to your unique needs, so you can reduce flare-ups and feel more confident in managing your condition. With the right guidance and a compassionate approach, it is possible to improve your gut health and live a more balanced, comfortable life. Understanding IBS Flare-Ups What is IBS?IBS stands for Irritable Bowel Syndrome. It is a common condition that affects the digestive system, particularly the bowels These symptoms can vary in severity and may come and go over time. What are IBS Flare-Ups?An IBS flare-up happens when symptoms suddenly become worse than usual. During a flare-up, a person might experience strong and continuous abdominal pain. Bowel habits can become very irregular, with constipation one moment and diarrhoea the next. Bloating is also very common, where the stomach feels swollen and tight. Excessive gas, nausea, and weakness may also occur during these episodes. These flare-ups can last for a few hours or continue for several days. The length and severity depend on various factors, including diet, stress, and how well the person is managing their condition. Flare-ups can be very uncomfortable and often disrupt daily life, making it difficult to carry out normal tasks or enjoy everyday activities. Understanding your triggers and getting the right support can help reduce the frequency and intensity of these flare-ups. How IBS Flare-Ups Affect Daily Life – A Detailed Explanation IBS flare-ups can have a serious impact on everyday life, no matter your age. Whether you’re a child, an adult, or elderly, these episodes can make even normal routines feel stressful and unpredictable.During pregnancy, IBS flare-ups can become stronger due to hormonal changes and added stress. These flare-ups may cause more stomach pain, bloating, and bowel problems. 1. School and Work Life:Children with IBS may feel anxious about going to school. The fear of sudden stomach pain or needing to rush to the toilet can keep them from concentrating in class or enjoying their day. For adults, it’s often hard to keep up with work. They may need frequent sick days, struggle with focus, or feel embarrassed about leaving their desk often due to symptoms. This can affect job performance and create stress with colleagues or managers. 2. Home Life and Relationships:Many people with IBS start avoiding social activities. They prefer to stay close to a bathroom and feel nervous about long trips or events. Over time, they may begin to distance themselves from friends and family. Even close relationships can suffer — including marriage. Constant discomfort, mood swings, and low energy can affect emotional closeness and communication between partners. 3. Mental and Emotional Effects:Living with the constant fear of a flare-up takes a mental toll. Many IBS sufferers develop anxiety or depression. The stress of “what if something happens?” can stop them from leaving the house. During a flare-up, the pain and bloating can become so overwhelming that it’s hard to think about anything else. This leads to isolation, low self-esteem, and a lack of motivation to engage in life. Impact of IBS on Children and the Elderly Irritable Bowel Syndrome (IBS) affects people of all ages, but its impact can be especially difficult for children and older adults. In children, IBS can interfere with important parts of their everyday lives. Many children with IBS end up missing school activities and games due to stomach discomfort. They may begin to feel isolated from their friends and stop joining in with social activities. Because they are constantly dealing with stomach pain, bloating, or the urgent need to use the toilet, they often feel sad, frustrated, or withdrawn. This emotional toll can affect their overall growth and confidence. For the elderly, IBS presents a different kind of challenge. Older people are already more vulnerable due to age-related weakness, and IBS only adds to their discomfort. The pain, bloating, and unpredictable symptoms increase stress levels and make day-to-day living more difficult. In many cases, regular medications may have less effect, or they may cause side effects when mixed with treatments for other conditions. Seniors with IBS often feel constantly tired, anxious, and restless, as the body struggles to keep up with both age and illness. What Happens When IBS Gets Worse If IBS is not properly managed or treated in time, the condition usually worsens over time. In the beginning, it may just feel like occasional gas, mild stomach ache, or a bit of bloating. These early signs are often ignored, assuming they are temporary. However, without proper care, the symptoms become more frequent and more intense. Persistent constipation or diarrhoea can start occurring daily, causing major disruptions in routine tasks. When IBS flares up regularly, it becomes hard to focus on work or manage daily responsibilities.
Low FODMAP Diet Plans – limitations for Irritable Bowel Syndrome
Relying solely on Low FODMAP meal plans from the internet may not be the panacea for all IBS sufferers
Revolutionizing Gamer Health: A Guide to Gastrointestinal Wellness Through Diet and Lifestyle
Gamers, Listen up! It’s time to level up your health game..Gillian Killiner is on a mission
Halloween Healthy Treats: A Ghoulish Feast
Halloween Healthy Treats….Boo! Halloween is just around the corner, and it’s time to spookify your snacks without scaring away your health-conscious habits. As a dedicated dietitian and the founder of 121 Dietitian, I’m here to share some devilishly delightful and nutritious Halloween treats that will have both kids and adults howling for more. Reduce reaching for those toxic sugary sweets and hello to a spooktacular array of wholesome and delicious goodies that are easy to prepare and frightfully fun to eat. Let’s dive into the cauldron of creativity and cook up a Halloween feast that will leave your taste buds spellbound! 1. Bobbing for Apples: A Classic Halloween Tradition with a Healthy Twist A great favourite with us kids of the 70’s! Bobbing for apples. This is a timeless Halloween game that can be turned into a healthy treat. Instead of sugary treats, my mum would fill a tub with water and add fresh, crisp apples. I did the same for my kids and no doubt they will hopefully continue the tradition! Apples are packed with fibre and essential vitamins, making them perfect for a Halloween healthy game. Encourage the kids to enjoy the natural sweetness of the apples while having a ghostly good time bobbing for these fruity delights. 2. Celery Ants on a Log: A Creepy-Crawly Snack to Delight Your Guests Create a spooky sensation with celery ants on a log. Slice celery sticks into manageable pieces and fill the groove with either cream cheese, natural peanut butter or almond butter. Top it off with raisins, resembling ants crawling on a log. Celery provides a satisfying crunch, while nut butter adds healthy fats and protein, making this snack both eerie and nutritious. 3. Haunted Veggie Platter: A Garden of Goodness for halloween healthy treats Transform ordinary veggies into a haunted veggie platter. Use cookie cutters to create ghost and bat shapes from slices of cucumber, bell peppers, and carrots. Arrange them alongside cherry tomato eyeballs and dip them in hummus or Greek yogurt-based dip (easy to whizz up yourself in one of my favourite kitchen gadgets – Magimix 5200XL). Not only is this platter visually captivating, but it also offers a variety of vitamins and minerals. 4. Fruit Kebabs: A Colourful and Wholesome Delight Thread chunks of vibrant fruits such as strawberries, kiwis, and oranges onto skewers to create vibrant fruit kebabs. For an extra special touch, use a small cookie cutter to shape melon pieces into stars or moons. These kebabs are not only visually appealing but also a great source of antioxidants and natural sugars, providing a healthier alternative to sugary sweets. 5. Creepy Crudité Cups: Individual Veggie Delights Serve individual crudité cups filled with an assortment of fresh vegetables like cherry tomatoes, baby carrots, and cucumber slices. Pair them with a tasty yogurt-based dip for a ghoulishly good snack. These portioned treats are perfect for Halloween parties and ensure that everyone gets their share of nutritious nibbles. 6. Hangman Apple for halloweeen healthy treats Need to burn up any more kcals??? If so then this one is a real work out for the family! Apples being the season fruit is the fruit most commonly used but you could do this with carrots, tomatoes or even bananas! Get your choosen victim (fruit or veg!) and tie it up, hang from a pin or nail from the middle of a door way. Only using your “fangs” to take turns in making that fatal bite! The first person to take a bite wins! 7. Don’t forget the proteins! Ok Ok I’ll stop now!!! Conclusion This Halloween, why not celebrate the spooky season with creativity and a dash of nutritional goodness. By incorporating these healthy and fun treats into your festivities, you can enjoy the holiday without compromising your health goals. Remember, it’s not about avoiding treats altogether but choosing smarter options that are both delightful and nutritious. Have a fang-tastic Halloween filled with wholesome treats, laughter, and memorable moments. Happy haunting and healthy eating! If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
Aspartame: Insights from a Specialist Dietitian
Aspartame what is all the fuss about? As a dietitian with over two and a half decades of experience, I have always prioritized the well-being of my clients and promoted a balanced, healthy diet for each individuals needs, health, likes and dislikes etc. Throughout my career, I have encountered numerous questions about artificial sweeteners, particularly aspartame. In this blog, I would like to share my perspective on aspartame and explain why I prefer to steer clear of artificial sweeteners. What is Aspartame? Aspartame is an artificial sweetener that has been widely used as a sugar substitute in various food and beverage products. It is found in many sugar-free or “diet” options, such as soft drinks, chewing gum, and desserts. Aspartame is a synthetic substance that combines two ingredients: 1. Aspartic acid. This is a nonessential amino acid that occurs naturally in the human body and in food. Amino acids are the building blocks of protein in the body. The body uses aspartic acid to create hormones and to support normal function of the nervous system. Dietary sources include meat, fish, eggs, soybeans, and peanuts. 2. Phenylalanine. This is an essential amino acid that’s naturally present in most protein sources, but the body doesn’t produce it naturally. Humans have to get it from food. The body uses it to make proteins, brain chemicals, and hormones. Sources include lean meats, dairy products, nuts, and seeds. Combining these two ingredients creates a product that is about 200 times as sweet as regular sugar. A small amount can make food taste very sweet. It also provides very few calories. While aspartame is approved for use by regulatory authorities in many countries, its safety and health effects have been a topic of debate and scrutiny. The World Health Organization (WHO) has recently issued a new guideline regarding non-sugar sweeteners (NSS). According to this guideline, the use of NSS is not recommended for weight management or as a means to lower the risk of noncommunicable diseases (NCDs). Based on a thorough review of the available evidence, it has been found that (NSS) do not offer any long-term benefits when it comes to reducing body fat in both adults and children. The review’s findings indicate that prolonged use of NSS may have unintended consequences, including a higher likelihood of developing type 2 diabetes, cardiovascular diseases, and increased mortality rates among adults. Replacing free sugars with non-sugar sweeteners (NSS) may not be effective in achieving long-term weight control. According to Francesco Branca, WHO Director for Nutrition and Food Safety, it is important for individuals to explore alternative methods of reducing their consumption of free sugars. This can include opting for food options that naturally contain sugars, such as fruits, or choosing unsweetened food and beverages. Non-nutritive sweeteners (NSS) are not considered necessary for a balanced diet and do not contribute any significant nutritional value. It is recommended that individuals reduce their overall intake of sweeteners from an early age in order to enhance their overall health and well-being. (WHO 2023) Why I suggest avoidance of Aspartame and others Conclusion: After practicing as a dietitian for 26 years, I have witnessed time and time again patents coming to me with the highest intakes of artificial sweeteners struggling the most with their diet, weight, physical and mental health. Once they start to follow one of my programmes these problems are quickly resolved. (if interested do check out my google and facebook reviews) I am glad I have not wavered when others have challenged me and I have stood by my decision to not recommend artificial sweeteners, including aspartame. While aspartame may be deemed safe for consumption within approved limits, why risk it. We need more ‘high’-quality research to further assess these relationships. I will continue to educate people to prioritize a whole-food, nutrient-dense approach to healthy eating. By choosing natural alternatives and educating clients about the importance of mindful eating and moderation, I believe we can foster a healthier relationship with food that supports long-term well-being. So, what to do next or for anything else.. If you are needing help with your diet and health or anything else… we can assist you with this. Maybe you wish to change your eating habits, stop tracking or need help optimising the foods you eat to assist your mental health or your gut symptoms and are not sure what programme to select, please do contact us. We would love to help you or your family and friends with any nutrition-related queries big or small. If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
Super B-Complex – High Absorption Methylated B Vitamins, Clean Label, Sustained Release – Complete Spectrum of B Vitamins with Folate, Boosted B12 & Vitamin C, 60 Tablets, by Igennus
SUPERIOR FORMS – all 8 essential B-vitamins are easily absorbed and instantly used by the body, including methylated folate (instead of standard folic acid tablets), and vitamin B12 as methylcobalamin
SUPPORTS ENERGY – scientifically supported doses of vitamin B1 and B6 contribute to normal energy-yielding metabolism & vitamin C also contributes to the reduction of tiredness and fatigue
ALL-DAY NUTRIENT COVERAGE – as B-vitamins are easily excreted, we use a sustained-release tablet to gradually deliver B-vitamins into your blood, retained throughout the day