10 easy ways to manage your IBS symptoms

“Have IBS? Here are some great tips for how to deal!”

— Dr. Dale

From 10 easy ways to manage your IBS symptoms

Irritable Bowel Syndrome (IBS) affects 10-15% of the worldwide population, but it's not the kind of topic many people feel comfortable talking about openly over lunch with a friend. It's not exactly glamorous.

Symptoms of IBS - which can include bloating, stomach cramps, diarrhea and constipation - can rear at any time. They're unpredictable, and they can make you feel rubbish. One person who knows this is blogger Scarlett Dixon, who runs the Scarlett London blog.

She's been suffering from IBS since the age of 8 (although it then took until she was 14 to be officially diagnosed with it), and she's spoken openly about having the condition in various blog posts and vlogs.

For Scarlett, she's endured embarrassment, depression and anxiety as a result of having IBS, so she's shared some easy ways to manage having IBS - both in a physical and mental capacity.

1. Go running

"This is the key that, in my eyes, unlocks the door to wellness. Going for a run when you've got stomach cramps is probably the last thing you want to do, but I promise it helps. Exercise is particularly good for those who experience constipation as a result of their IBS - it gets things moving! Remember: find a type of exercise that suits your lifestyle and make the time each day, or every other day to enjoy it."

2. Stress less

"IBS is an extremely stressful condition to live with, so it’s ironic that a condition which causes stress is often triggered by stress. Invest in a book or multiple books that tackle the topic of stress and teach you how to change your frame of mind when faced with stressful situations. And don’t be afraid to ask for help. If your stress levels are affecting your everyday life and subsequently worsening your IBS, talk to your GP to find a solution that works for you."

3. Understand fibre intake

"It’s no secret that fibre is a bowel’s best friend - for people who don't suffer from IBS, that is. But the value of fibre for IBS sufferers is dependent on your symptoms. For someone who's suffering from constipation, more fibre is better; but for those with the opposite problem, fibre in moderation is best. Read up on what foods are full of roughage by investing in a good fibre-focussed cook book."

4. Forget about everyone else

"Stop thinking about what other people are thinking. Easier said than done, I know, but the moment you realise that other people’s opinions don’t matter, you'll feel a weight lifted from your shoulders and will be able to get on with living. Remember: you will never see the stranger in the cubicle next to you again, so just let it out."

5. Relax

"Feeling tense and on edge can provoke constipation, which can then lead to bloating, (and with IBS, who knows what else). Make time in your day for a small relaxation session, even if it is just for half an hour. Download an album of chilled out songs you like, take up yoga, master the art of meditation, paint – basically just do anything that relaxes your mind, body and soul. And remember: breathe!"

6. Talk about it

"Often a way to relieve pent-up stress is to talk through your feelings with someone, but if you're keeping the condition a secret, this can be hard to do. So be honest about what you're experiencing. If you're too embarrassed talking about it in person, then try writing it down. Any way to get talking about it is a step in the right direction. It might feel embarrassing, but your friends will still be your friends - no matter what the state of your bowels."

7. Keep a diary

"This is especially important at the beginning of your IBS diagnosis. There will be many troublesome foods out there just waiting to give you a flare up, so buy yourself a pretty diary (any excuse to purchase stationary) and take note of the foods and drinks that make you want to scream. Likewise, take note of the ones that make your tummy smile. If you notice that dairy, wheat or lactose products triggers a flare up, go to your GP; you may have an allergy."

8. Turn up the heat

"Bloating can be one of the worst parts of IBS. When mine reaches its worst, I can bloat to the size of a basketball. When this happens, I find great comfort in applying some heat to the stomach by curling up with a hot water bottle. The heat soothes the discomfort and helps you feel a little more normal again."

9. Drink tea

"I love a cuppa, but for me, gone are the days of cup after cup of builder’s tea because the creaminess of the milk is a no-go for my stomach. If this is the case for you, then try sipping on peppermint, ginger fennel, or chamomile tea. These are much less harsh on the stomach. Ginger tea is especially great for easing stomach cramps and pains and encouraging bowel movements. And take small sips, not gulps."

10. It’s okay to have a bad day

"Of course, all of the above tips are perfect for relieving symptoms, but IBS is sometimes unpredictable and some days may be worse than others. So accept that sometimes you're quite frankly going to feel awful. It’s okay to have a bad day with IBS; spend one day at home binge watching your favourite Netflix show in bed, but then make plans for tomorrow. Tomorrow will be better. Remember: Everyone has bad days."

How to Stay Fit and Healthy on Vacation

From How to Stay Fit and Healthy on Vacation

It’s the summer, and your calendar is packed with everything but a consistent routine. It’s easy to fall out of healthy habits like eating right and finding time to work out, especially when you got plans to hang out poolside or at the beach. But it’s also easy to keep up those healthy habits without interrupting your fun.

Amanda Kloots, celebrity trainer at Bandier's StudioB in New York City, knows all about that. If she's not training clients or group classes in the concrete jungle, she's on the move, heading down to the Bahamas' posh One&Only Ocean Club where she runs weekend workouts for the active guests. From simple but effective workouts to easy swaps at the (tiki) bar, Kloots gave Men's Health a few easy-to-follow tips for staying healthy and fit this summer, no matter where you end up.

The only piece of equipment you'll need

If there's one thing Kloots swears by, it's her jump rope. When she's in New York City, she's teaching her jump rope, cross-training class, The Rope. When she's traveling, it's the first thing she packs in her suitcase. "Jump ropes are so light and easy to pack," she told Men's Health. "Jumping rope burns more calories than swimming or running. You can do it anywhere—a patio, by the pool, in your hotel room— and can get a good workout in as little as 10 minutes. It doesn't sound like much, but 10 minutes of jumping rope without a break is a long time," she said. But if you find yourself with anything more than 10 minutes, she recommends intervals. (We've got the perfect one— this intense jump-rope workout will leave your legs burning.) 

Besides being light and compact and capable of giving you a killer cardio workout, jump ropes are affordable. "You can find a jump rope for anywhere from six to thirty dollars. You don't have to spend a lot," she said. "The most important thing is to find a jump rope that fits you right." The easiest way to get a jump rope that fits right? Buy an adjustable jump rope. Here's one on Amazon for under $10.

Turn a beach walk into a sweat mesh

Got a beach day planned? You've got a built-in workout, right there. "The sand is such a hard workout," Kloots said, "Just walking on the sand, depending how soft it is, can be challenging." Her advice for building in a mini-workout at the beach is simple, but will leave you with a guaranteed sweat. Best part, if you get too hot, you can just hop into the ocean to cool down.

Try out sprint intervals on the beach, adding in some exercises along the way. "I like to use hotels or houses along the beach as markers. It adds variety," she said. Kloots recommends a jog, sprint, walk break, repeating as many times as you can and adding in planks and mountain climbers during the breaks. Try repeating it five times down the beach and five times back, using palm trees, hotels or umbrellas as markers. You'll be ready for a siesta by the time you get back.

(Make the beach your gym with this ultimate beach workout.)

Make simple switches at the bar

Let's face it— the call of alcohol while on vacation is virtually impossible to ignore. Unfortunately, some of the most popular beach cocktails also pack some hefty caloric punches. But with a few simple switches, you can have your booze and drink it, too.

"Clear alcohol is always a good way to go. You want to avoid sugary drinks. Clear alcohol is always a good way to go," Kloots said. She recommends a vodka and soda or tequila and soda if you're hanging out in the sun. You'll still get that buzzed feeling without the literally hundreds of calories hiding in that strawberry daiquiri. "Another is straight tequila with lime over ice. So good." (Here's how you should be drinking tequila.)

Watch the snacks

Bar snacks are usually anything but health foods— but you can usually always find something a little healthier than chicken wings. "Hummus with vegetables are always a great choice, same with guacamole," Kloots said, "You should avoid the fried stuff. But if hummus or guacamole only come with chips, grab a couple friends and share it." (Here are more easy food swaps that will help you lose weight.)

Try a fitness vacation

Kloots is taking on a new adventure this summer— vacations with health and fitness built in. She's leading the charge of Summer Friday Wellness Weekends, a fitness-oriented weekend escape from the summer city life. The luxury weekends—held at the One&Only in the Bahamas and Mexico—include daily workouts led by Kloots, spa treatments, paddle boarding, drinks and food. Looking for a quick escape with the health and luxury already built in? Here it is.

Fat Freezing Helps Doctors Enhance Physiques, and Their Revenue

“Great read if you’re considering CoolSculpting!”

— Dr. Dale

From Fat Freezing Helps Doctors Enhance Physiques, and Their Revenue

FAYETTEVILLE, Ark. — Fat freezing, a treatment that can eliminate people’s fat cells, is becoming a hot new revenue opportunity for doctors’ offices and spas looking to capitalize on Americans’ willingness to open their wallets for a trimmer physique.

Dermatology clinics and medical spas are increasingly offering a procedure called CoolSculpting to shrink love handles, flabby tummies and jiggly arms. Doctors’ offices are eager to offer the treatment because it represents a way to meet the fast-growing demand for fat-reduction services that don’t require surgery. It is also, they say, a way to get new types of customers in the door, including men.

Revive Medical Spa, the cosmetic arm of a dermatology practice in Fayetteville, Ark., began offering CoolSculpting almost two years ago, after its owner, Dr. Lance Henry, decided it would meet his patients’ demand for nonsurgical fat reduction.

Revive began with one CoolSculpting machine and added a second so clients could have two target areas treated at once. Anne Scott, Revive’s spa director, said it stays busy with fat-freezing clients. “CoolSculpting has allowed our business to grow both in reaching new clients and in revenue,” she said, although she would not give specifics.

Suzanne Kilmer, founder of the Laser & Skin Surgery Center of Northern California, which participated in early testing of the treatment, said her center has four CoolSculpting machines and does 300 to 400 treatments a month. “The four machines go all the time,” said Dr. Kilmer, who is on the advisory board of Zeltiq Aesthetics, the company that developed the treatment. (Zeltiq was acquired in April for $2.4 billion by the pharmaceutical behemoth Allergan.)

CoolSculpting, promoted heavily on television, uses a technique known as cryolipolysis — fat freezing, or “controlled cooling” — to eliminate fat cells without the risk and time out of work required by surgery. During the treatment, clients recline while a clinician affixes a plastic suction cup — sort of like an upholstery attachment to a vacuum cleaner — to the targeted area. The cup — its size and shape vary, depending on the part of the body being treated — is attached by a hose to a machine that hums as it sucks the tissue into the cup and cools it.

Treatment lasts 35 minutes to an hour, depending on the targeted area. The effects are seen over a period of weeks after treatment, as the body eliminates the dead fat cells. It can take two to four months to see full results.

CoolSculpting was initially cleared by the Food and Drug Administration in 2010, based on a 2007 study that found “clinically meaningful” changes in 60 patients after treatment for the reduction of love handles. Six months after treatment, ultrasound measurements found an average 19 percent reduction of the targeted fat layer. Zeltiq said in regulatory filings it has improved its systems since then.

The procedure is not covered by insurance, and costs an average of $625 per treatment, according to Zeltiq. A course of procedures, typically treating different areas of the body, can run $2,000 to $4,000. An investor presentation in January estimated that a practice averaging two patients a week, with four treatments each, could expect “gross profit” of $200,000 a year.

Anne Scott, Revive’s spa director, said it stays busy with fat-freezing clients. “CoolSculpting has allowed our business to grow both in reaching new clients and in revenue,” she said, although she would not give specifics.

Zeltiq sells its machines and a set of attachments for about $150,000. Zeltiq says it performed nearly 4 million treatment cycles on about one million patients as of the end of last year, and had more than 5,600 machines installed worldwide.

The procedure is marketed to doctors and spas as a “gateway” treatment that can help grow a clientele of people who might otherwise not get cosmetic treatments. The idea is that when people arrive to get their fat iced, they can also hear about Botox (another Allergan product) and other aesthetic options.

CoolSculpting isn’t alone in marketing noninvasive fat reduction machines to doctors, and some practices offer multiple products to clients. Other options include radio-frequency and laser-based treatments. Fat freezing, however, is the market leader, according to the American Society for Dermatologic Surgery, which found CoolSculpting made up almost half of all body-sculpting treatments in 2016.

On a recent weekday morning, Ms. Scott, Revive’s spa director, showed a visitor the room where CoolSculpting clients pose for “before” and “after” photographs. Calming music played in the halls, as clients arrived for massages and other treatments.

Clients often read, work or even nap during a treatment, Ms. Scott said. Once the treatment is started, the doctors or clinicians administering it don’t have to remain in the room, freeing them to tend to other clients — another way to enhance revenue.

Patients like Krystal Willhite, 40, of Stillwater, Okla., say they are pleased with the treatment. At 5 feet 9 inches and 135 pounds, she said, she isn’t concerned about her weight. “I’m already pretty skinny,” Ms. Willhite, the general manager of a car dealership, said in a telephone interview. But she felt self-conscious about a double chin. She considered a treatment that involved injections, but opted for CoolSculpting instead, and visited Revive a year ago for her first treatment. “There’s no pain to it,” she said. Her chin was red afterward, she said, but she was able to return to work.

She said she noticed a slight difference a few weeks after her first treatment, but saw a bigger change after a second treatment. “It’s gone,” she said of her double chin. She said the results justified the cost of about $1,300.

Others say there can be some discomfort. Steve Kizzar, 49, who said he keeps in shape and teaches fitness classes, said that after his first treatments at Revive, on his abdomen and flanks, he found it difficult to button his pants for a week or so because of swelling. And his skin had some numbness and tingling, which subsided over a couple of weeks. During a subsequent treatment, he said, he felt the suction cup didn’t attach properly, so he had the procedure repeated at no charge.

“It’s not immediate,” Mr. Kizzar said. “It’s kind of a slow process.”

Still, Mr. Kizzar said he is satisfied with the end result. “I think it made a lot of difference,” he said.

W. Grant Stevens, a clinical professor of plastic surgery at the University of Southern California’s medical school and an early tester of fat freezing, said he maintains more than two dozen machines at his network of clinics near Los Angeles. The procedure may be especially appealing to men, he said, as a discreet nonsurgical treatment.