Suffering with digestive problems could well be halting your progress in the gym.
It doesn’t matter what the goal is, IF you are experiencing concerns regarding your digestion, they need addressing!
Ever heard the phrase…’You are what you eat!’?
Well, probably a more accurate phrase would be… “You are what you digest, absorb and assimilate.”
Basically put, it comes down to more than just consuming the food. We need a fully functioning digestive system if you wish to have good energy through the day and to also curb the hunger cues.
Digestion is often overlooked & the majority of people suffer with it at one point. Simply put, poor digestion isn’t comfortable but nor is it helpful when it comes to your goals. If we want to achieve better outcomes, it needs to be understood and rectified. Here are some considerations and actionable steps to take back control!
- START paying attention to your poo!
Yes, probably the most useful assessment we can make is the clue we leave at the bottom of the toilet bowl. It might make you feel queasy, but being aware of what’s normal and what’s not is important!
An incredibly useful tool is the ‘Bristol Stool Chart’ – (we ideally want to be seeing Type 3/4). Now, we don’t expect a blown-up picture of this chart to be pinned to your bathroom mirror, but having an awareness will certainly be useful.
IBS-D Vs IBS-C
Everyone has likely experienced either diarrhoea or constipation in their life. In experiencing these symptoms, it’s always important to reflect on the ‘WHY’. Mostly, diarrhoea or constipation will be the result of a ‘one-off’ – perhaps a meal gone wrong. But for some, it’s a regular occurrence and it needs addressing fast.
If experiencing issues, it could perhaps be advisable to speak to your GP first. From there, there’s several suggested actions you could seek based on the symptoms you’re experiencing.
IBS-D
For those experiencing diarrhoea, a start point with your nutrition could be to reduce insoluble fibre. That includes foods like wholegrain bread, bran, cereals, nuts & seeds.
IBS-C
For those experiencing bouts of constipation, an approach to your nutrition could be to increase soluble fibre: oats, barley, rye, fruit, vegetables & linseeds – for instance.
Low FODMAP DIET
Another course of action for anyone suffering with IBS symptoms would be to focus in on what’s referred to as a ‘Low FODMAP’ diet. FODMAPs is an acronym for several short-chain carbohydrate groups that are known to be poorly absorbed by the small intestine. For instance, lactose is a food group that can be problematic (e.g., animal milk). It may be worth running a low FODMAP diet for a 6-8-week period to assess impact and then slowly re-integrate foods after this. I would certainly advise you seek help with this if it’s something you’re considering to implement.
2. The Role of STRESS
Yes, probably the most under-looked aspect of poor digestion is your ability (or inability in this case) to manage stress.
The stress response of ‘fight or flight’ triggers a chemical reaction within the body that essentially slows the need for digestion. Let’s face it, if you’re being chased by a lion, the body is more likely to use energy for the muscles of your legs than it is to help digest your last meal!
For those who experience chronic stress, this can be incredibly problematic and can cause symptoms of bloating, gas, constipation, and diarrhoea – to name a few. Understanding the role of stress and how you can support yourself at times of difficulty is vital if you wish to live a healthy life.
3. Hydration
“HYDRATE YOURSELF!”
People quite easily forget the importance of adequate hydration and its impact.
Your body is made up of 50-70% water, and nearly every system depends on it: water is vital for performance and recovery. Scientific studies show that losing just 2% of your body weight in fluids (slight dehydration) can affect physical performance by 20%. The important thing to know here is that at 2% dehydration, you won’t feel thirsty so get drinking that H2O!
CONCLUDING NOTE
This is simply a short insight into digestion and is to highlight an area that is easily perhaps ignored or forgotten about. Seeking professional advice is certainly warranted when it comes to digestion concerns, as well as the support of a nutritionist. There are many reasons as to why digestion might be problematic for an individual – perhaps as concerning as IBD which is different and more serious than that of IBS, so seeking professional advice is worthwhile.
