Doctor’s Senior Exercise & Health Newsletter

March 1, 2002

Issue Vol. 2. No. 5

In This News Letter Introduction Healthfully Yours Health Hint

Introduction***

The Doctor’s Senior Exercise & Health Newsletter is written bi-weekly, solely for information to help seniors, baby boomers and anyone else who may have an interest in staying healthy, living a vigorous, active lifestyle and combating the aging process. The newsletter also includes know-how in the form of useful tips and links to more extensive material on the Internet. It is not meant to prescribe treatments for any particular condition except as something that the individual may wish to discuss with their healthcare professional.

Doctor’s Senior Exercise Newsletter strives to give you the best available news that we hope will help in your efforts to maintain a vigorous, pain-free way life. However, you should always seek advice from your healthcare professional before trying any new treatments that you may feel can help you. Discussing your intentions with your doctor is always the proper procedure.

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Healthfully yours***

Speaking of “Irritable Bowel Syndrome”.

The irritable Bowel Syndrome involves the small and large bowel. It is a motility disorder that is estimated to affect 20% of the adult population and possibly even a greater percentage. No anatomical cause has been found.

Symptoms are varied and may include erratic frequency of bowel movement, and a variation of the stool consistency. The individual may complain of abdominal distress. They often have disagreeable abdominal feelings and sensations, and possibly pain. A frequently experienced symptom may be bloating and gas. The stool may be of a hard consistency causing constipation. During this episode of irritable bowel syndrome, the individual will probably resort to using laxatives to alleviate the constipation. Using laxatives will result in a softer stool and possibly diarrhea.

There are two major types of irritable bowel syndrome:

1. The “Spastic Colon” type, exhibits periodic constipation or diarrhea, or can alternate between the two. The individual may have pain or a dull ache in the lower abdomen, very often occurring on the left side. This pain may occur off and on, and at times can be constant. When constipation is a persistent symptom, the stool can become hard and become impacted, requiring the hardened stool to be removed manually. This needs to be done by the patient or their healthcare provider. Using finger cots, or a rubber glove with a lubricating gel, the impacted fecal matter has to be removed. An additional symptom may be a feeling of increased anxiety. Should the individual remain in this anxious state over an extended period of time, they may become depressed as well. A depressed individual will have a tendency to neglect their condition, and will not seek the medical help that will help alleviate the condition.

2. The other type of individual will exhibit a painless diarrhea. In this type of irritable bowel syndrome, the individual will complain of urgent diarrhea that occurs after eating and in the morning upon arising. Both types may have pain when pressure is applied over the lower left abdomen. Anyone exhibiting these symptoms should consult with their healthcare provider. A definitive diagnosis has to be made to exclude other conditions, such as Crohn’s disease and Ulcerative colitis. When diarrhea is one of the major symptoms, the individual should avoid taking laxatives when constipation does occur.

The healthcare provider will diagnose the condition by taking a clinical history and various tests. These tests can include a stool culture, a proctosigmoidoscopy and a barium enema. By making a definitive diagnosis of irritable bowel syndrome, and ruling out the more serious Crohn’s disease and ulcerative colitis, the patient will be more at ease and their depressive state will be reduced. Once the patient has been reassured of his/her condition, it will be up to them to make the necessary changes to improve their lifestyle and make the needed changes. Read how to make these changes in the health hints below.

Health Hints***

The reassurance by their healthcare provider will go a long way in reducing the patient’s state of anxiety, and will start them on the right path. It will then be up to the patient to examine their lifestyle. This will include their diet and their physical and mental states. Diet of course is extremely important and there will be foods that need to be excluded and foods that should be included.

Foods to be excluded are; peas, beans, corn and cabbage. The peas, beans, corn and cabbage are high in fiber and will later be added to the diet, when the bowel has returned to a more normalized state. They must try to avoid any fermentable carbohydrates, especially if gas is a symptom. The diet should consist of enough bulk so that the stool is moved along in the bowel. Having enough fiber in the diet will also aid in preventing and alleviating constipation, but should be added slowly until the diet consists of at least 30 Gms daily. Vegetables are an excellent source of fiber, especially fresh vegetables. Fresh fruits (with skins) should be eaten with the skin intact. Whole grains should become a diet staple, but should be added slowly until the bowel stabilizes. Dietary fibers absorb the water and oil that was causing the stool to harden. The fiber retains the water and keeps the stool soft. The amount of water needs to be increased, and at least 1 ˝ to 2 quarts of water is needed. Liquids can also include juices, etc. A softened stool will be more easily evacuated.

Whole grains are an excellent source of fiber and should be included in the diet on a daily basis. Adding flaxseeds to the diet also aids in attaining a healthy peristalsis in the bowel. Flaxseed oil can be used as a supplement and can be taken in 1000 mg softgels, taken twice daily with meals. Whole flaxseeds or bran can be used and taken daily. One tablespoon sprinkled over cereal or placed in a blender with fruits or vegetables and made into a healthy shake. This should be increased until you take 3 tablespoons. When taking flaxseed or bran in powder form, be sure to drink plenty of water to lubricate the stool so that it moves freely along the bowel. Prunes, raisins and dried apricots are excellent foods for keeping the stool soft.

Sugars and fermentable carbohydrates that are not completely digested by the normal flora found in the bowel will result in excess gas, such as methane, hydrogen and carbon dioxide. Lactic acid and ascetic acid are also a by-product of this incomplete digestion. Reducing the fermentable carbohydrates and sugars will reduce the amount of gas that is formed. The reduction of these foods will prevent the distention and belching (flatulence) that is due to the large amount of gas that is being produced.

In addition to the above measures, the individual should try to avoid stress as much as it is possible. Stress can be an important factor in that it will be an upsetting catalyst by causing a derangement of the digestive process. Stress can cause a hyper-secretion (increased) or hypo-secretion (decreased) of gastric acids, which means, too much or little. Too much of the acid production can cause gastro-esophageal reflux disorder (GERD). Too little can cause the food to enter the bowel undigested. This can lead to diminished absorption of the needed nutrients that the healthy body requires, which in turn can lead to anemia and/or poor calcium absorption leading to osteoporosis.

And finally, the importance of exercise should not be discounted. Having an exercise program that will keep the muscles toned is most important. The abdominal muscles in particular play a very necessary adjunct in the peristalsis that is required in moving the stool through the bowel in a normal fashion. The individual should not be satisfied just doing a little exercise a few days of the week, they should take walks, swim, bicycle ride, jog, play sports, anything that will keep the body moving. Following the above suggestions will greatly improve the bowel system and your overall health as well.

Doc Cane

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