In recent years, gut-directed hypnotherapy (GDH) has gained recognition as an effective treatment for gastrointestinal disorders, particularly Irritable Bowel Syndrome (IBS). This innovative approach leverages the mind-gut connection, a concept rooted in both ancient practices and modern science. But how does gut-directed hypnotherapy work, and what does the science say about its efficacy?

The Mind-Gut Connection: A Scientific Overview

The gut and brain are intricately connected through the gut-brain axis, a bidirectional communication system that includes the central nervous system (CNS), the enteric nervous system (ENS), and the vagus nerve. This axis regulates many physiological processes, including digestion, mood, and immune function. Disruptions in this communication pathway have been linked to various disorders, including IBS, anxiety, and depression.

Key players in the gut-brain axis include:

The Enteric Nervous System (ENS): Sometimes called the “second brain,” the ENS consists of over 100 million neurons embedded in the gastrointestinal lining.
The Microbiome: Gut bacteria play a crucial role in producing neurotransmitters like serotonin, which influence mood and gut motility.
The Vagus Nerve: This nerve acts as a conduit, transmitting signals between the brain and the gut.

What is Gut-Directed Hypnotherapy?

Gut-directed hypnotherapy is a specialized form of clinical hypnotherapy that focuses on the gastrointestinal system. It involves guiding patients into a state of deep relaxation and using hypnotic suggestions to:

Alleviate visceral hypersensitivity (heightened pain perception in the gut).
Improve gut motility and regulate bowel movements.
Reduce stress and anxiety, which often exacerbate gastrointestinal symptoms.

Therapists typically tailor the sessions to address the specific needs of the patient, using imagery and metaphors to help the patient visualize their gut functioning in a healthy, harmonious way.

The Science Behind Gut-Directed Hypnotherapy

Research has provided compelling evidence for the efficacy of gut-directed hypnotherapy, particularly in treating IBS. Key findings include:

Symptom Relief:
- A meta-analysis published in the American Journal of Gastroenterology found that GDH significantly reduces IBS symptoms, including abdominal pain, bloating, and altered bowel habits.
- Many patients report long-lasting benefits, with some studies suggesting sustained symptom relief for up to five years after treatment.
Reduced Visceral Hypersensitivity:
- Hypnotherapy helps modulate the central pain pathways, reducing the brain’s perception of gut-related pain.
Stress Reduction:
- Chronic stress exacerbates gastrointestinal disorders by disrupting the gut-brain axis. GDH promotes relaxation and lowers cortisol levels, thereby improving gut health.
Altered Brain Activity:
- Neuroimaging studies have shown that hypnotherapy can alter activity in areas of the brain associated with pain perception and emotional regulation, such as the anterior cingulate cortex and amygdala.

Advantages of Gut-Directed Hypnotherapy

Non-Invasive: Unlike medications or surgeries, GDH is a non-invasive treatment option.
Drug-Free: It eliminates concerns about medication side effects or dependencies.
Holistic: GDH addresses both the psychological and physiological aspects of gut disorders.
Cost-Effective: While initial sessions may seem costly, the long-term benefits often reduce healthcare expenditures.

Beyond IBS: Potential Applications

While IBS is the most common condition treated with gut-directed hypnotherapy, research suggests potential benefits for other disorders, such as:

Functional Dyspepsia
Inflammatory Bowel Disease (IBD)
Gastroesophageal Reflux Disease (GERD)
Anxiety and stress-related gut issues

The Role of a Qualified Hypnotherapist

Success with gut-directed hypnotherapy depends on working with a trained and certified hypnotherapist. A professional ensures that sessions are tailored to the individual’s needs and conducted in a safe, supportive environment. Many practitioners also combine GDH with dietary advice, mindfulness practices, or cognitive-behavioral therapy for a more comprehensive approach.

As a hypnotherapist, Antonios Koletsas from London Hypnotics exemplifies this approach. Koletsas is a qualified Ericksonian Hypnotherapist in London, specializing in anxiety, trauma, and general well-being. He obtained his training from Stephen Brooks, a renowned figure in the UK who has introduced the Ericksonian approach and teachings of Milton Erickson and NLP for over five decades. Koletsas holds a distinguished diploma from BHRTI and is fully insured with membership in GHSC, GHR, and NHS.

Koletsas provides a collaborative approach, utilizing Ericksonian Hypnotherapy, coaching, and nutrition for sustainable outcomes addressing both body and mind. His practice, London Hypnotics, offers both in-person sessions at Islington Therapy House in London and online hypnotherapy worldwide, making his services accessible to a broad range of clients. This flexibility allows patients to experience the benefits of hypnotherapy from the comfort of their own homes, requiring only a stable internet connection and a secure, relaxing environment. By combining his expertise in hypnotherapy with a focus on individual needs, Antonios Koletsas demonstrates the importance of working with a qualified professional to achieve success in gut-directed hypnotherapy and other related treatments. (https://london-hypnotics.co.uk/get-to-know-me-antonios-koletsas/)

Studies about (GDH)

Gut-directed hypnotherapy (GDH) has indeed gained recognition as an effective treatment for gastrointestinal disorders, particularly Irritable Bowel Syndrome (IBS). Below I have included some of the most significant sources outlining the efficacy of (GDH).

The mind-gut connection is supported by research showing the intricate relationship between the brain and the gastrointestinal system. A study from the Max Planck Institute for Biological Cybernetics identified a circuit connecting the brain with certain gut glands, demonstrating a concrete mechanism by which the brain controls the gut microbiome https://www.mpg.de/23468697/0917-kybe-mind-over-microbiome-how-mental-states-impact-gut-health-152035-x

The efficacy of GDH in treating IBS is supported by multiple studies. A review published in PubMed found that response rates among those who received gut-directed hypnotherapy ranged between 24% and 73%, with efficacy maintained long-term in four out of five studies https://pubmed.ncbi.nlm.nih.gov/25858661/

The long-lasting effects of GDH are corroborated by research from Monash University, which showed that gut-directed hypnotherapy improves gastrointestinal symptoms in people with IBS by 70-80%, with improvements maintained in the long-term https://www.monashfodmap.com/blog/how-effective-is-gut-directed/

The comparison between GDH and other treatments is supported by a randomized clinical trial that found the durable effects of gut-directed hypnotherapy to be similar to those of the low FODMAP diet for relief of gastrointestinal symptoms https://pubmed.ncbi.nlm.nih.gov/27397586/

The potential mechanisms of action for GDH are discussed in a study published in Frontiers in Psychology, which notes that gut-directed hypnosis relieves a wide range of symptoms associated with IBS, in contrast to medications that often only target one symptom https://pubmed.ncbi.nlm.nih.gov/27397586/

The effectiveness of GDH in improving both gastrointestinal symptoms and psychological well-being is supported by a study published which found significant reductions in bowel symptoms and improvements in psychological distress after hypnosis treatment and are as equally as effective with the low fodmap diet. https://pubmed.ncbi.nlm.nih.gov/27397586/

In conclusion, Gut-directed hypnotherapy represents a promising frontier in treating gastrointestinal disorders, underpinned by a growing body of scientific evidence. By addressing the intricate relationship between the mind and the gut, GDH offers a holistic, effective, and empowering solution for individuals seeking relief from chronic digestive issues.

As research continues to explore the potential of this therapy, it’s clear that the age-old wisdom of treating the mind and body as interconnected systems has profound relevance in modern healthcare.

by Antonios Koletsas

Health, Lifestyle

Bloating Battle: 5 Foods to Sidestep for IBS Relief

February 24, 2024

For individuals grappling with Irritable Bowel Syndrome (IBS), the quest to quell bloating is paramount. Certain foods have a knack for exacerbating bloating and discomfort in IBS sufferers, making dietary awareness crucial. Here, we delve into the top five culprits that can stir up trouble in your gut and contribute to bloating woes.

These are the top 5 foods to avoid for bloating:

Gluten and Wheat Products: Gluten, found in wheat and other grains like barley and rye, can be a major trigger for bloating and gastrointestinal distress in individuals with IBS, especially those with gluten sensitivity or celiac disease. Wheat products such as bread, pasta, and baked goods can wreak havoc on the digestive system, leading to bloating, gas, and abdominal discomfort. Opting for gluten-free alternatives or reducing your intake of wheat products can help alleviate bloating and improve digestive well-being.
Greasy Foods: Indulging in greasy, fried foods is like inviting bloating to set up camp in your abdomen. High-fat foods like fried chicken, french fries, and fatty cuts of meat can slow down digestion and contribute to bloating and discomfort in individuals with IBS. Limiting your intake of greasy foods and opting for lighter, healthier alternatives can help keep bloating at bay and promote better digestive health.
Legumes like Beans and Lentils: While legumes are a nutritious source of protein and fiber, they can also be a double-edged sword for individuals with IBS. Beans, lentils, and chickpeas contain high levels of fermentable carbohydrates known as oligosaccharides, which can cause gas and bloating in sensitive individuals. If legumes tend to trigger your symptoms, consider reducing your intake or opting for smaller portions to minimize bloating and digestive discomfort.
Onions & Garlic: As flavorful as they are, onions and garlic can spell trouble for IBS sufferers. These aromatic vegetables contain fructans, a type of fermentable carbohydrate that can be difficult to digest for some individuals with IBS. Consuming onions and garlic, whether raw or cooked, can lead to bloating, gas, and abdominal pain. Experimenting with low-FODMAP alternatives like chives or garlic-infused oil can help you enjoy the flavors you love without the unwanted bloating.
Cruciferous Vegetables like Cabbage and Broccoli: While cruciferous vegetables like cabbage, broccoli, and cauliflower are packed with vitamins and minerals, they also contain raffinose, a type of carbohydrate that can cause gas and bloating in individuals with IBS. Eating large quantities of these vegetables raw or cooked can overwhelm the digestive system and exacerbate bloating and discomfort. Moderation is key when it comes to enjoying cruciferous vegetables, so aim for smaller servings and consider cooking them to make them easier to digest.

By steering clear of these top five bloating triggers, individuals with IBS can take proactive steps toward managing their symptoms and improving their quality of life. Experimenting with a low-FODMAP diet or working with a registered dietitian specializing in IBS can help you identify your unique triggers and develop a personalized dietary plan that supports your digestive health. Remember, knowledge is power when it comes to navigating the intricacies of IBS and finding relief from bloating.

In the journey to alleviate bloating and reclaim digestive comfort, steering clear of common trigger foods is a crucial step for individuals with IBS. By avoiding gluten and wheat products, greasy foods, legumes like beans and lentils, onions & garlic, and cruciferous vegetables like cabbage and broccoli, you can minimize bloating and discomfort.

However, for those seeking comprehensive relief and long-term management of IBS symptoms, exploring complementary therapies like gut-directed hypnotherapy can offer profound benefits. Gut-directed hypnotherapy harnesses the power of the mind-body connection to reduce stress, regulate gut function, and alleviate symptoms such as bloating, abdominal pain, and discomfort.

Through guided relaxation techniques and targeted suggestions, gut-directed hypnotherapy helps individuals with IBS reframe their relationship with their symptoms, fostering a sense of control and empowerment. By addressing the underlying psychological factors that contribute to IBS, such as stress, anxiety, and trauma, hypnotherapy can promote relaxation, improve gut motility, and enhance overall well-being.

If you’re ready to embark on a transformative journey towards digestive freedom and holistic wellness, consider exploring the benefits of gut-directed hypnotherapy. As a leading hypnotherapist based in London, specializing in gut-directed hypnotherapy for IBS, I invite you to visit www.london-hypnotics.co.uk to learn more about how hypnotherapy can help you reclaim control over your digestive health and live a life free from bloating and discomfort. Your path to relief begins here.

References:
https://www.nhs.uk/conditions/irritable-bowel-syndrome-ibs/diet-lifestyle-and-medicines/

https://www.healthline.com/health/digestive-health/foods-to-avoid-with-ibs#gluten

https://www.verywellhealth.com/top-trigger-foods-for-ibs-1945021

https://www.healthline.com/nutrition/13-foods-that-cause-bloating#onions

https://www.templehealth.org/about/blog/these-foods-may-be-making-your-ibs-worse

https://www.hopkinsmedicine.org/health/conditions-and-diseases/irritable-bowel-syndrome-ibs/5-foods-to-avoid-if-you-have-ibs

https://www.health.com/food/best-and-worst-foods-for-bloating

by Antonios Koletsas

Health

Gut-Directed Hypnotherapy: A Promising Approach for Managing Irritable Bowel Syndrome.

November 24, 2023

Irritable bowel syndrome (IBS) is a common gastrointestinal disorder that affects millions of people worldwide. Symptoms of IBS can include abdominal pain, cramping, bloating, gas, diarrhea, and constipation. While there is no cure for IBS, there are a number of treatments available that can help to manage symptoms and improve quality of life.

One promising approach for managing IBS is gut-directed hypnotherapy. Gut-directed hypnotherapy is a type of psychotherapy that involves a trained therapist guiding a person into a focused state of awareness while feeling deeply relaxed. During this state, the therapist uses suggestion, imagery, and relaxation techniques to produce a therapeutic effect.

The goal of gut-directed hypnotherapy is to address the “miscommunication” between the brain and the gut. This miscommunication is believed to play a role in the development of IBS symptoms. By using hypnotherapy to calm the digestive tract and reduce sensitivity to discomfort, gut-directed hypnotherapy can help to improve IBS symptoms.

Studies have shown that gut-directed hypnotherapy can be very effective for managing IBS. In fact, some studies have shown that the therapy can improve IBS symptoms by 70-80%. The effects of gut-directed hypnotherapy are also long-lasting, with many people continuing to experience symptom relief months or even years after completing treatment.

The exact mechanisms of how gut-directed hypnotherapy works are not fully understood, but it is believed to have multiple potential actions on the brain-gut axis. Some of these actions include:

Improving motility, or the movement of food through the digestive tract
Reducing sensitivity to pain and discomfort
Calming the nervous system
Changing how the brain perceives and interprets pain signals

Gut-directed hypnotherapy typically involves several sessions over weeks or months. The number of sessions needed will vary depending on the individual’s response to therapy. After completing treatment, some people may choose to have ongoing sessions to maintain results and address or prevent future flare-ups.

Overall, gut-directed hypnotherapy appears to be an effective and long-lasting treatment option for individuals with IBS and other gastrointestinal disorders. If you are considering gut-directed hypnotherapy, it is important to find a qualified therapist who has experience working with people with IBS.

Additional Tips

To further enhance the effectiveness of gut-directed hypnotherapy, it is important to combine the therapy with other lifestyle changes, such as following a healthy diet, exercising regularly, and managing stress.
Gut-directed hypnotherapy is generally safe for most people, but there are a few potential side effects, such as anxiety, headache, and drowsiness.
If you are pregnant, breastfeeding, or have any serious medical conditions, it is important to talk to your doctor before starting gut-directed hypnotherapy.

Gut-directed hypnotherapy is a promising treatment option for individuals with IBS and other gastrointestinal disorders. If you are struggling with IBS, talk to your doctor about whether gut-directed hypnotherapy may be right for you.

To book your consultation call 020 7101 3284 or click this button.

References

https://www.nhs.uk/conditions/hypnotherapy/

https://www.monashfodmap.com/blog/how-effective-is-gut-directed/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1773844/

by Antonios Koletsas

Lifestyle

Irritable Bowel Syndrome (IBS) Symptoms and Treatment

May 1, 2023

Irritable Bowel Syndrome (IBS) Symptoms & Treatment

Overview

An overview of Irritable Bowel Syndrome (IBS) reveals that it is a prevalent disorder affecting the gastrointestinal tract, causing symptoms such as cramping, abdominal pain, bloating, gas, and irregular bowel movements. It is a chronic condition that requires long-term management. Although severe symptoms are rare, people with IBS can manage their symptoms effectively by making adjustments to their diet, lifestyle, and stress levels. For those with more severe symptoms, treatment options such as medication and counseling are available. It is worth noting that IBS does not cause any changes to bowel tissue and does not increase the risk of colorectal cancer.

What is a functional GI disorder?

Functional gastrointestinal (GI) disorders, also known as disorders of the gut-brain interaction, refer to a group of conditions that affect the coordination between the gut and brain. Irritable Bowel Syndrome (IBS) is an example of a functional GI disorder. These conditions result in heightened sensitivity in the digestive tract, causing changes in the contractions of bowel muscles, which can lead to abdominal pain, as well as diarrhea or constipation, or both.

What are the different types of IBS?

Irritable Bowel Syndrome (IBS) is categorized by researchers based on the type of bowel movement issues experienced by individuals. This categorization is crucial in determining the appropriate treatment for the condition since certain medicines work better for specific types of IBS.

People with IBS often have varying bowel movements, with some days being normal and others being abnormal. The specific type of IBS is dependent on the kind of abnormal bowel movements experienced. These categories include:

IBS with constipation (IBS-C): In this type, the majority of bowel movements are hard and lumpy.
IBS with diarrhea (IBS-D): This type is characterized by loose and watery bowel movements.
IBS with mixed bowel habits (IBS-M): This type involves both hard and lumpy bowel movements and loose and watery movements occurring on the same day.

What are the symptoms of IBS?

Irritable Bowel Syndrome (IBS) is commonly characterized by several symptoms, including:

Abdominal (stomach) pain and cramping, which can be alleviated by bowel movements
Changes in bowel habits, such as diarrhea, constipation, or a combination of both
Swelling and bloating of the stomach
Excessive flatulence
Occasional urgent bowel movements

Aside from these common symptoms, some people with IBS may experience less common symptoms such as:

Fatigue or lethargy
Nausea or feeling sick
Heartburn

Treatment options for IBS

The main goal of treating Irritable Bowel Syndrome (IBS) is to alleviate symptoms to improve the patient’s quality of life. Mild symptoms can often be managed by making changes to one’s diet and lifestyle to manage stress. The following tips may help:

Avoid consuming foods that trigger your symptoms
Increase your intake of high-fiber foods
Drink plenty of fluids
Exercise regularly
Get enough sleep

Your healthcare provider may suggest removing certain foods from your diet to alleviate your symptoms, such as:

High-gas foods that may cause bloating or gas, such as carbonated and alcoholic beverages
Gluten, which can cause diarrhea symptoms in some people with IBS, even if they do not have celiac disease
FODMAPs, are a group of certain carbohydrates such as fructose, fructans, lactose, and polyols that can be found in some grains, vegetables, fruits, and dairy products. Some individuals with IBS may be sensitive to FODMAPs.

Hypnotherapy for IBS Gut-Directed Hypnotherapy (GDH)

Gut-Directed Hypnotherapy, also known as IBS Hypnotherapy, is a proven and effective treatment for Irritable Bowel Syndrome (IBS). It has been supported by numerous clinical trials, demonstrating its ability to provide long-lasting relief from IBS symptoms. This therapy is especially useful in treating chronic cases of IBS that have not responded to other treatments.

How Effective Is Hypnotherapy For IBS? Key Research Findings

Gut-Directed Hypnotherapy has emerged as one of the most effective treatments for IBS. Clinical research supports this claim, demonstrating that a significant proportion of patients experience positive outcomes after undergoing hypnotherapy.

One of the most cited studies in this field comes from Professor Olafur Palsson, a renowned psychologist, and researcher. In his 2006 study, Palsson found that more than 80% of IBS patients experienced an improvement in their symptoms after undergoing a course of Gut-Directed Hypnotherapy.

A study by Gonsalkorale et al (2003) also supports the effectiveness of IBS hypnotherapy. In this research study, 71% of patients who underwent hypnotherapy experienced a positive response not only in terms of symptom relief but also an overall improvement in their condition.

These clinical research studies are just two of many that highlight the remarkable success rate of hypnotherapy as a viable and effective treatment option for those suffering from IBS.

How Long Do The Benefits of Hypnotherapy For IBS Last?

Research suggests that IBS symptom relief can last for several years. One study found that 73% of IBS patients who underwent hypnotherapy experienced a significant improvement in IBS symptoms that lasted, on average, four years, but in some patients, as long as seven years. (Lindfors et al, 2012)

In another study, 81% of patients who initially responded to hypnotherapy were still better five years later, and the remaining 19% experienced only a slight reduction in the improvement of symptoms. (Gonsalkorale et al, 2003)

So, the benefits of hypnotherapy for IBS last for years. In the small minority of patients, when IBS flares again, the symptoms are very mild.

Book your consultation

To book your free consultation just call +44 (0) 7586755862 or click the contact me button here.

by Antonios Koletsas

Lifestyle

How Gut-Directed Hypnotherapy Can Help Relieve IBS Symptoms

February 14, 2023

If you’re suffering from irritable bowel syndrome (IBS), you know how frustrating and debilitating it can be. Symptoms such as abdominal pain, bloating, constipation, and diarrhea can interfere with your daily life and make it difficult to enjoy activities or even leave the house. Fortunately, there is a solution: gut-directed hypnotherapy.

As a qualified hypnotherapist in London, I specialize in helping individuals with IBS and other gut-related disorders find relief and regain control of their lives. Here’s how gut-directed hypnotherapy can help.

What is Gut-Directed Hypnotherapy?

Gut-directed hypnotherapy is a type of hypnosis that focuses on helping individuals with IBS and other gut-related disorders. It works by addressing the underlying emotional and psychological factors that contribute to IBS symptoms, such as stress, anxiety, and negative thought patterns.

During a gut-directed hypnotherapy session, you’ll be guided into a relaxed state of mind and given suggestions to help you manage your symptoms. You’ll learn techniques to calm your mind and body, visualize your digestive system functioning properly, and reframe negative thoughts and emotions.

The Benefits of Gut-Directed Hypnotherapy

Gut-directed hypnotherapy can offer a range of benefits for individuals with IBS, including:

Reduced symptoms: Many individuals who undergo gut-directed hypnotherapy experience a significant reduction in their IBS symptoms, such as abdominal pain, bloating, and diarrhea.
Improved quality of life: With fewer symptoms, you’ll be able to enjoy activities and social events that you may have avoided before due to IBS.
Long-lasting results: Unlike medications that only offer temporary relief, the effects of gut-directed hypnotherapy can be long-lasting and even permanent.
Safe and non-invasive: Gut-directed hypnotherapy is a safe and non-invasive treatment option that does not involve medications or invasive procedures.

Finding a Hypnotherapist Near You

If you’re interested in trying gut-directed hypnotherapy for your IBS, it’s important to find a qualified hypnotherapist near you. As a hypnotherapist in London, I offer both online and in-person sessions to individuals worldwide. Contact me today to schedule a consultation and learn more about how gut-directed hypnotherapy can help you find relief from IBS symptoms.

To contact me just click here or call +44 7586755862

Keywords: London, hypnotherapist, IBS, hypnotherapist near me, gut-directed hypnotherapy.

by Antonios Koletsas

Lifestyle, News

5 Ways to improve IBS

September 5, 2022

KEEP A FOOD DIARY

This will help you to identify any dietary triggers, typical triggers can include spicy foods, caffeine, alcohol, fats and fruits. You can use this diary to make initial adjustments to your eating habits. A food diary can also be helpful when discussing IBS with your GP or dietician. Don’t dive into a heavily restricted diet without professional guidance. Always seek the support of a qualified dietician, especially if considering a low FODMAP diet.

A point to remember: Gluten is a protein that will only cause issues if you have an allergy or coeliac disease. If you have a wheat intolerance, you will be able to tolerate small amounts of wheat. The same goes for dairy products – they only cause issues with your IBS if you have a milk protein allergy (rare) or lactose intolerance (more often). Some dairy contains very little or no lactose, so you can switch to these products.

FIND WAYS TO RELAX

For IBS patients, sleep quality is paramount. A good night’s sleep will help your body restore itself and give you the energy you need to face a new day, even with an upset tummy. If you often wake up too early, buy a silk sleeping mask – it works wonders! Go to bed at the same time and avoid blue light exposure too, it suppresses melatonin, a hormone essential for our sleep rhythm. If you must work at the computer, use blue light glasses.

One of the most effective ways to reduce your IBS symptoms is hypnotherapy. It is a form of guided hypnosis that helps you to address the brain-gut axis. Your brain and your gut are interconnected and receive the wrong messages, causing flare-ups and pain. Hypnotherapy addresses that. You meet in person or by video with a specialised therapist, who will guide you step by step into a relaxed state. It is most effective when it comes to abdominal pain- many studies showed it can reduce it by an average of half or more.

In the U.S., there has already been a change: Mount Sinai in New York, the University of Michigan, Beth Israel Deaconess Medical Center in Boston, the University of Washington in Seattle, Baylor College of Medicine in Houston and Loyola University Medical Center and Northwestern Memorial Hospital in the Chicago area all offer or suggest hypnotherapy to IBS patients.

GET PLENTY OF EXERCISES

Regular movement will help your body digest food better and keep you – well, regular. Incorporate 30 minutes of daily exercise into your routine. That doesn’t have to be as hard as it sounds- you can simply increase your NEAT. Non-exercise active thermogenesis (NEAT) accounts for calories burned outside your typical exercise. That can be standing, walking, climbing stairs or reaching for that cookie jar (excluding the cookies eaten afterwards).

Thanks to our largely sedentary jobs, food deliveries and labour-saving devices, our NEAT has decreased substantially in the last few years. That’s bad news as it burns between 15- 30% of a person’s daily calories and keeps your body in shape. Here are some ways to increase your NEAT:

Take the stairs

have a little dance in the kitchen when your favourite song is on

stand and move during T.V. ad breaks of your favourite show

walk when talking on the phone

Put your tea bags up high, so you get a nice stretch in every time you reach for them

Get a standing desk if you work a lot in front of a screen

EAT THE RIGHT KIND OF FIBRE

You might already know that fibre is a non-digestible carbohydrate. Why is it essential for the body? It adds bulk to our diet and makes us feel fuller for longer. Fibre also helps digestion and can prevent constipation. There is strong evidence that eating plenty of it helps to lower the risk of heart disease, stroke, type 2 diabetes and bowel cancer. Yet, most of us don’t eat the recommended 30 g per day. Foods high in fibre include whole grains, vegetables (potatoes with skin are great) and fruits (especially pears, berries, melon and oranges). Nuts are also a good source of fibre.

Here comes the interesting part for those with IBS. There are two types of fibre:

Insoluble

soluble

Most plant foods contain both, but some foods are high in one type of fibre. Soluble fibre, also known as viscous fibre, absorbs water when ingested. It then creates a thick gel in the colon, and it is this gel that creates the feeling of fullness.

Soluble fibre is concentrated in beans, fruits, and oat products and is an excellent choice for most people with IBS. The American College of Gastroenterology (ACG) recommends taking soluble fibre supplements for people with IBS – try and see if taking these help you.

Insoluble fibre breaks down in the water and passes straight through the digestive system, helping to eliminate unwanted leftovers in the gut. It is typically found in the roughage of foods like fruit skins and seed husks. Foods such as beans and nuts, and grain products contain good amounts of insoluble fibre. It may make the pain and bloat worse.

As you know, IBS is not a one-size-fits all- some have problems with foods rich in insoluble fibre, and others with IBS have no issues with them. Even more, some foods high in soluble fibre, like beans, can cause problems for some people who have IBS.

That’s why a food diary (see above) is so helpful. Try taking soluble fibre supplements instead if you experience pain or bloating from certain foods.

DRINK LOTS OF WATER

Drinking more water has many benefits, no matter what your IBS symptoms are. Furthermore, water intake could improve constipation. If you suffer from diarrhoea, drinking more water will prevent dehydration. If you don’t fancy drinking only water, you can buy a mint plant from the supermarket and add a few fresh mint leaves daily. Ginger tea can also be an alternative. If you are going out, punches or beers are safe if they don’t contain sweeteners on the high FODMAP list.

If you would like to know how hypnotherapy can improve your IBS contact me to discuss more.

by Antonios Koletsas

Lifestyle, News

Hypnotherapy can help you with IBS

September 2, 2022

Yes, Hypnosis Really Can Treat Irritable Bowel Syndrome

Using gut-directed hypnotherapy to treat IBS can have long-lasting benefits.

When you have abdominal pain — and bathroom issues — wouldn’t it be wonderful if you could send your digestive tract soothing messages?

They’ve been looking especially for a new option to treat IBS, as up to half of IBS sufferers are dissatisfied with the results of standard medical management, and continue to have frequent symptoms like diarrhea, constipation, bloating, and sharp stabs of pain in the abdomen or continual aches.

A new option

Gut-directed hypnotherapy is a form of hypnosis. Patients meet in person or by video conference with a therapist or listen to recordings that guide them step by step into a relaxed state.

Once patients enter the hypnotic state, they are taken through visualization exercises and hear suggestions designed to calm their digestive tract and wean them away from focusing on gut sensations.

Unlike a meditation tape anyone might pick up, this therapy has been standardized and tested — a key reason it has won acceptance from gastroenterologists at major hospitals.

More than 20 years ago, clinical psychologist Olafur Palsson, PsyD, at the University of North Carolina, in Chapel Hill, began using a specific set of scripts in a protocol that now has been studied extensively.

From 53 to 94 percent of IBS patients responded to the treatment, depending on the trial, with benefits lasting as long as a year.

The therapy addresses a problem that seems to accompany several gastrointestinal ailments: miscommunication between the gut and the brain. The smooth muscles of the intestinal wall can be hyper-reactive, altering the normal patterns of muscle contraction. Additionally, the brain can also be misinterpreting normal signals from the gut.

This disconnect between the gut and the brain can trigger the many possible symptoms of IBS — and play a role in other problems.

Recent early research suggests, for example, that hypnotherapy can prolong remission in colitis patientsTrusted Source and soothe unexplained chronic heartburnTrusted Source.

Hypnotherapy has been found to be most effective with abdominal pain, cutting it by an average of half or more in many studies.

When does a sensitive gut need treatment?

Many people struggle with digestive symptoms but never mention them to a doctor. It’s common to try many remedies on your own — probiotics, avoiding spicy foods, or going gluten-free.

But after one or two close calls of barely making it to the bathroom, people begin to rearrange their lives to avoid crises.

Anna’s experience of growing fear is common.

“The things I was trying weren’t working, and it seemed to come out of nowhere,” she explained.

Over time, and especially in periods of stress, that fear makes the problem worse.

Getting a diagnosis is a step to effective help. To diagnose IBS — which is estimated to affect up to 15 percent of American adults — doctors look for these signs: at least three months with frequent abdominal pain that is relieved after you defecate and that originally began with a change in the frequency or quality of your stool.

IBS also tends to follow the stomach flu or round of antibiotics.

Blood in your stool, weight loss, fever, or anemia suggests other possible diagnoses. You should be checked for an autoimmune problem like Crohn’s, colitis, or celiac if you’re experiencing these symptoms. You may also want to have a radiologic test of your abdomen looking for growths.

By definition, IBS does not have one clear cause. But new science has been suggesting possible factors like genetic variations and altered gut microbiomes for subgroups of patients.

One of the more common treatments is the low-FODMAPs diet, which rules out many vegetables and fruits as well as gluten. FODMAPS stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, all molecules in food.

In a 2016 studyTrusted Source, gut-directed hypnotherapy matched the results of the low-FODMAPS diet. This is welcome news for IBS patients since it clears a potentially easier path to eventually enjoy a broader, healthier diet.

To find out how I can help you with your IBS just contact me.

by Antonios Koletsas

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Irritable Bowel Syndrome (IBS) Symptoms and Treatment

Irritable Bowel Syndrome (IBS) Symptoms & Treatment

Overview

What is a functional GI disorder?

What are the different types of IBS?

What are the symptoms of IBS?

Treatment options for IBS

Hypnotherapy for IBS Gut-Directed Hypnotherapy (GDH)

How Effective Is Hypnotherapy For IBS? Key Research Findings

How Long Do The Benefits of Hypnotherapy For IBS Last?

Book your consultation

How Gut-Directed Hypnotherapy Can Help Relieve IBS Symptoms

5 Ways to improve IBS

Hypnotherapy can help you with IBS

When does a sensitive gut need treatment?

Recent Posts

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gut directed hypnotherapy

Irritable Bowel Syndrome (IBS) Symptoms & Treatment

Overview

What is a functional GI disorder?

What are the different types of IBS?

What are the symptoms of IBS?

Treatment options for IBS

Hypnotherapy for IBS Gut-Directed Hypnotherapy (GDH)

How Effective Is Hypnotherapy For IBS? Key Research Findings

How Long Do The Benefits of Hypnotherapy For IBS Last?

Book your consultation

Recent Posts

Recent Comments