What is Irritable Bowel Syndrome (IBS)?

What is Irritable Bowel Syndrome (IBS)?

 

It is a digestive disorder that is characterized by a group of common symptoms including recurrent abdominal pain and discomfort, as well as changes in bowel habits such as frequency and consistency of your stool.

IBS is diagnosed when symptoms are present for at least three to six months and in the frequency of 3 days a month at least.


Main symptoms of IBS are:
Changes in normal bowel movements, including constipation and diarrhoea.
Changes in the appearance of stools, including texture and colour;
Swelling of the stomach;
Flatulence and belching;
Abdominal pains and cramps;
Nausea, heartburn or reflux;
Loss of appetite.


Exams: 
Expired hydrogen test
Food intolerance test

IBS Nutritional Treatment: 
Low fodmap diet
Probiotic and Prebiotic Supplements

 

Some foods that we should avoid in IBS:
Milk and Dairy Products,
Gluten (wheat, barley, rye);
Refined sugar and flour;
Caffeine and alcohol;
Common allergens;
Spicy foods;
...

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How to train for your body type

Have you ever compared yourself to someone who can build muscles faster than you? Or someone who can eat anything and never puts on weight?

The reason for that is that all of we have different body types, so we can´t compare to each other. Your body type is predominantly genetic, but that doesn’t mean you are doomed to your genetics.

Generally, there are three body types: ectomorph, mesomorph, and endomorph. It explains how the majority of people’s bodies work, being one or a combination of a couple. It is important to recognize which one you are so you understand how your body responds to food and exercise and what you need to do to get in shape and stay fit and healthy.

 

You can get a good idea of what those body types look like and where they are prone to store more fat (or muscle) from the image on this post. 

 

Ectomorph

  • Lean and long
  • Find it difficult to gain weight from either muscle mass or fat.
  • A slim body usually due to having a fast...
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What is the best diet to lose weight?

What is the best diet to lose weight?

There are a lot of different diets for those who want to lose weight. However, there is no single diet that is considered suitable for everyone, but among so many fad diets, we have selected the best diets to share with you.

 Know some of these diets:

 Low-carb diet

The main basis of all low carb diets consists of decreasing the number of carbohydrates ingested and increasing the consumption of healthy proteins and fats.

To understand the reasons for this strategy, remember that every time you eat carbohydrates (fruits, bread, pasta, wheat, rice etc) they turn into sugar raising insulin and increasing the accumulation of body fat. Consume fewer carbohydrates reduces insulin levels facilitating the body fat burning, resulting in weight loss and the decrease of diseases related to insulin resistance

A low carb diet contains between 10-40% carbohydrates of the total energetic value of the diet.

It is a food strategy that restricts (does...

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Foods that Strengthen your Immune System

If your immune system is strong and healthy, you can decrease your chances of getting sick and recover faster from diseases.

See what nutrients and foods you should include in your diet to improve your immune system.

  1. Vitamin C

Vitamin C is recognized for its antioxidant, antibacterial and anti-inflammatory properties. It also helps maintain skin integrity, which acts as a protective barrier against infection.

Vitamin C sources: fruits like oranges, mandarin, guava, strawberries, acerola and lemon are rich in vitamin C and also broccoli, peppers etc.

2. Probiotics

Probiotics are beneficial bacteria that live in your gut and stimulate your immune system.

Studies show:

  • Probiotics may reduce the risk of developing upper respiratory tract infections by up to 42%
  • Sick people who regularly consume probiotics are up to 33% less likely to need antibiotics.

Make probiotic foods a regular part of your diet. Probiotic sources are kombucha, kefir of milk and kefir of water, in...

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How can genetics influence our diet and exercise?

Uncategorized Feb 21, 2018

We know that diet is individualized, so there is no diet that is right for everyone. This biological individuality must be taken into account in order to achieve the best results in less time in a healthy way.

With advances in the scientific area, nutritional genetic map allows us to identify the genes responsible for the response to the various nutrients we eat.

Nutritional genetic map is the most modern tool for evaluating the patient's metabolic profile. Individual genetic analysis generates a report that indicates which nutrients each person has the best ability to metabolize: carbohydrates, fat or protein. In addition, the test reports: dietary sensitivities, metabolism of vitamins and minerals and type of diet recommended.

With these specificities, the dietitian can develop an individualized diet plan and give more effective guidelines to achieve its goal.

The examination is quite complete, in short, it is discovered:

  • Recommended diet type
  • Carbohydrate Response
  • Absorption of...
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Are carbs really that bad?

low-carb weight loss Feb 03, 2018

We hear every day that sugars and carbohydrates are not good for us, that they make us put on weight if we have an excess amount of these. There is a bit of truth and non-truth here, let me explain this a little.

There are 3 types of carbohydrates – sugar, starch and fibre – and they are all made of sugar molecules. However, sugar also refers to as a type of carbohydrate called Simple Carbohydrate, which contains just one or two molecules of sugar. The Complex carbohydrates – starch and fibre – consist of many more molecules of sugar.

Simple carbohydrates are the minimal expression in which the body can absorb carbohydrates (they have a simple molecular structure and are made up of 1-2 sugar molecules) and they are absorbed very quickly by the system producing sugar peaks in the blood. The body then has to make a big effort to remove most of that sugar in the blood as a high concentration can be life-threatening. This will initially result in fat/weight gain...

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Ketogenic Diet

Have you heard about the ketogenic diet? 

           This diet was, and still is very used for people with epilepsy, being an alternative and non-drug treatment for it. It was observed that those people who did the diet, also lost weight. So, since 1960, this diet has been used for obesity and weight loss treatment.

            This style of the diet is characterized by a very low amount of carbohydrates (usually less than 20g/day), medium amount of proteins and high amount of fat, being in average divided as follow: less then 10% of total energy from carbs, 15-20% from proteins and 70% or more from fat.

            The weight loss happens because the body needs to find an alternative source of energy since it doesn’t have the energy from carbs. So, the central nervous system finds the energy that it needs from ketones –...

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6 steps to keep yourself motivated

1. Think about why you want to lose weight

If you have a clear reason in your mind why you want to lose weight, you are more likely to stay motivated and strive. If it is not clear the main reason you are doing it, you may give up.

E.g. I want to improve my health, or I want to live longer, or I want to feel good in a bikini’.

2. Set long-term goals

The best way to lose weight and maintain your weight loss is by setting long terms goals.

See the weight loss journey as a new lifestyle, by adopting new habits into your daily routine.

E.g. cooking from scratch for you and your family, trying new healthy recipes, packing your lunch box.

3. Set realistic and specific goals

With the help of a nutritionist, you can set realistic and specific goals. Be as specific as possible so it will keep you more motivated. The higher the expectations the higher chance to give up. Be honest with yourself and expect what is achievable.

E.g. I want to lose 10 kgs in 12 weeks for my summer holiday.

...

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How DNA testing can help us to learn about our body

At the clinic, we perform a DNA test in order to identify your genetic pattern and based on science provide you with the best dietetic recommendations according to your genes.

As we know genes, make us who we are and influence any aspect of our life. Based on the analysis of certain pairs of genes our DNA test is able to detect the best diet for your genotype – If you tried diets that didn’t work before even if you were following them – is mainly because they were not personalized and build according to your DNA. In our clinic your dietitian/nutritionist is trained to analyze your test and build a dietary meal plan personalized for your genetic profile – so no more guessing about macronutrients composition, your dietitian will know exactly if your metabolism prefers a diet low in carbs, in fat or something in between. This strategy won't only help you to get rid of that extra weight but also will help to improve your generally health and prevent modern...

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