360 Health Clinic

Unlike many other health issues, those struggling with Irritable Bowel Syndrome (IBS) usually don’t experience relief from a single medication. And while some medications can reduce the discomfort, there is also the fact that there are some better strategies to employ instead which can work better. 

If you are someone who has had issues with IBS, then you should read on for some expert advice on ways to counter the symptoms: 

• Heat is good – a heating pad or a bottle full of hot water is equally advantageous in such a situation. Applying heat to your stomach when you are having an IBS flare-up is a great way to reduce the severity of the pain and discomfort you feel. It is a good idea to place one or two layers of clothing between the pad/bottle and your skin to prevent any burn. Warmth has a nice psychological effect on pain relief. 
  
  
• Create a food diary – sometimes you eat a certain type of food, and you feel fine. Some other time you eat the same food, it spikes up your pain, leaving you to wonder why. One way to keep track of your symptoms is to create a food diary. You can list what you are eating, whether you feel any pain and what circumstances there are when your IBS symptoms flare-up. Note what foods you eat and factors like stress, sleep, whether you are on your period, etc. 
  
  
• Take a sip of soothing tea – another way to ease the symptoms of IBS is to take a glass of relaxing tea. Herbal teas are a great way to help with pain and discomfort. Peppermint, anise and fennel teas are excellent, with many people reporting feeling better after drinking some because it has a soothing effect on the digestive tract. 
  
  
• Find out what you should and should not eat – food is a significant contributor to the problem that is IBS. And you should find out what food triggers your symptoms to avoid it. An elimination diet is a good way of achieving this goal. It means avoiding certain foods for several weeks to assess your condition in the meantime. After that, you add one food at a time to see which of these foods can be a trigger. Once again, keeping a list of foods that trigger symptoms is highly recommended. 
  
  
• Increase fibre intake – fibre will not necessarily make IBS symptoms worse, according to the doctor. This is especially the case with dietary fibre in vegetables, fruit and grain. These foods are pretty essential to your digestive health. Ensure you eat more soluble fibre, such as peas, apples, beans, citrus fruit and oats. Some people experience issues with bran, so be careful with that. And remember to increase your fibre intake to see how you feel slowly. 
  
  
• Change your eating habits – changing your eating habits could also prove helpful in improving your diet. For example, you should create a regular eating schedule and stick to it. Make sure you eat slowly and chew your food well. It is better to go with smaller meals, compared to overindulging. 
  
  
• Relaxation techniques work well – another thing to try is to reduce stress with some relaxation techniques. Meditation and mindfulness are great examples of practices you can get into the habit of dealing with daily stress and the issues of IBS. 
  
  

Knowing how to deal with IBS is very important on many levels. With the tips above, you can better control and reduce your symptoms. 

© 360 Health Clinic

Dietary advice may be plentiful, but good dietary advice can only be obtained from a professional nutritionist. Don’t be fooled by all of the advertisements that promise quick results, because most of the time you will just waste precious time and establish no healthy habits. You need a good nutritionist that understands your goals and is ready with the knowledge of how you will fulfil them. The only question is: how do you find a nutritionist like that. Here are a few tips to get you started: 

• Consider your dietary and health needs first – before you even begin searching for a dietitian, you should consider your needs first. Is your primary goal losing weight? Do you have a medical condition that you want to manage? Are there any food sensitivities or allergies that you have to be careful with? There is a lot that nutritionists can help you with, and some of them have certain specialisations, which are better suited for your goals. Once you have considered your goal, it is time to look for an expert to get on your case. 
  
  
• Check their credentials – nowadays everyone can claim they are an ‘expert’ on something, especially nutritional health and dieting. However, because of this reality, it is very important to make certain the expert you are consulting with is trained and has the knowledge in the field you are interested in. You should always check their credentials, see if they are members of a professional body and how much experience they have had with people like you. If possible, check for references and even ask some of their previous clients about their work process and results. 
  
  
• What is their motivation for working with you? – there is no denying the bad reputation that some of the elements of the wellness industry have. Many of the so-called experts only want to sell their protein shakes, nutrition bars and other products with very little proven effect to the public. That is why you should always consider the business model of your nutritionist. If they are focused on selling you expensive products, maybe you are better off looking elsewhere. Avoid multi-level marketing schemes, because you may end up being provided with dietary products that don’t work. A reputable nutritionist will be more interested in providing you with good menu plans, and a list of whole foods and will take the time to understand your issues, like cravings, emotional eating, obesity, etc. In other words, they should be more of a coach than a marketer of questionable products. 
  
  
• Check their experience – a good dietitian will be open and transparent about what they have to offer and what qualifications they have. You can tell a lot about them just by checking out their website or Linkedin profile. When it comes to nutrition, many things expand the knowledge of a professional in the field. Namely, you should be interested if they have a degree in health science or sport. 
  
  
• Learn the difference between a nutritionist and a dietitian – on some levels, these are interchangeable words. However, there is sometimes a subtle difference. A nutritionist is someone who has a tertiary qualification and provides a range of services that all relate to nutrition. A dietitian delivers these same services, in addition to addressing certain medical conditions. They can even provide medical nutrition therapy if need be. 
  
  

Following all of these tips can help you find the best nutritionist for your needs and benefit from their services. 

© 360 Health Clinic

Your digestive system is nothing short of a hero. It works non-stop to provide the essential fuel your body needs to function, while at the same time it removes all of the waste that is not needed. To neglect your digestive system means that you risk a whole lot of adverse effects that can influence your life. 

Diet and lifestyle choices impact digestive health in big ways. Sometimes even small changes can have a significant impact on your digestive health. Here is how you can improve it: 

• Include more fruits and vegetables in your diet – the thing about fruits and vegetables is their very high fibre content, which supports the digestive system. They are also very rich in antioxidants and even have cancer-fighting properties that make them a staple in every healthy diet. 
  
  
• Also, choose whole grains and nuts – grains are an important component of many of the processed foods that you eat, like pastries, crackers and white bread. However, they lose a great deal of iron, antioxidants and other essential nutrients that are important for good health. With whole grains that is not the case, which is exactly why you need to include them in your diet for better gut health. 
  
  
• Reduce processed and red meat – when it comes to processed meat, the case is that such food contains a very high concentration of sodium, nitrates and fats. All of these foods have been linked to colon cancer and a lot of digestive issues. 
  
  
• Limit added sugar – one of the things that can upset the balance of good bacteria and lead to inflammation is too much sugar. Added sugar is in a ton of products, but it is more notable in baked goods, desserts, and ice cream. Added sugar is also used for processed foods, even where you wouldn’t normally expect it – salad dressings, soups, pasta sauces, etc. If you need to satisfy that sweet tooth of yours, you are better to opt for fruits. 
  
  
• Learn to cook healthier – when it comes to healthy eating, it is not only important what you choose to eat, but how you prepare it. Grilled and fried foods can be tasty, but there is a major downside to them – they have unhealthy fats that can ruin your diet. There are many more different methods for cooking that you can pick up – poaching, stewing, steaming, boiling, etc. 
  
  
• Drink plenty of water – dehydration is one of the main causes of constipation. Drinking plenty of water not only keeps your body systems working healthily but also prevents various conditions. Depending on a variety of factors, such as your weight, overall health and activity level, you need to figure out the best amount for you. Normally, that is between 4-6 cups a day is more than enough. 
  
  
• Regular exercise is key – if you are physically active and you exercise a good deal, food will move through your body with more ease. Besides, physical exercise also reduces the risk of bloating, constipation, nausea and IBS. Sometimes even taking a simple walk can be enough. 
  
  
• Keep a healthy weight – if you follow all of the aforementioned tips, you should be able to maintain a healthy weight. It will significantly reduce the chance of developing gallstones, digestive cancers, GERD and a lot more troublesome conditions. A healthy diet and regular exercise are the pillars of healthy weight maintenance. 

Digestive problems are common and can be quite bothersome. But many of them can be improved if you adopt the aforementioned lifestyle changes. 

© 360 Health Clinic

Integrative medicine is all about creating the best possible reality regarding wellness for those struggling with complex diseases and chronic conditions. 

As an approach to medicine, integrative medicine combines conventional medicine with its potential for surgery, use of medications and lifestyle changes along with complementary medicine, which involves therapies and treatments like yoga, meditation, chiropractic, acupuncture, etc. 

What sort of provider delivers integrative medicine?

Normally, an individual will work with a team of providers, and in rare cases an individual practitioner who has both the traditional medicine knowledge base and also uses complementary medicine. 

In regards to traditional western medicine, providers include individuals who have undergone formal medical training and have knowledge of conventional therapies. They practice evidence-based care. There are many options for experts who provide this sort of care: nurse practitioners, doctors of osteopathy, medical doctors, physician assistants, etc. 

In regards to complementary medicine, the experts can have a very diverse backgrounds. They may include board-certified practitioners who have gone through a series of exams, and other licensed therapists, like acupuncturists, massage therapists, doctors of naturopathic medicine and chiropractic practitioners. 

How does integrative medicine help an individual? 

Integrative medicine is all about utilising the strengths and effects of different techniques, to deliver that essential whole-person care. The goal is to always work on the mind, body and spirit with the aid of conventional medicine and complementary therapies. None of the complementary therapies replaces conventional treatments, however. Their goal is to further aid in the treatment of complications and symptoms of the condition. 

Who can rely on integrative medicine? 

A lot of individuals can benefit from integrative medicine. Mainly people with chronic (long-lasting) medical conditions or complex illnesses can be top recipients of the benefits this medical approach has to offer. The physical ailments that common users of integrative medicine are struggling with include cancer, asthma, diabetes, chronic pain, joint pain, nausea, sciatica, neck pain, irritable bowel syndrome, infertility, multiple sclerosis, fibromyalgia, etc. There are also mental illnesses that one may wish to address with integrative medicine: insomnia, depression, addiction, anxiety, post-traumatic stress disorder, attention deficit hyperactivity disorder (ADHD), etc. 

What sort of complementary therapies are usually recommended? 

The complementary therapies encompass a wide range of potential treatments and categories. Here are a few of the most popular ones: 

• Natural remedies – the basis of this treatment involves the use of substances found in nature to help with nutrient levels. Diet therapy is a common example, which includes going on a specific diet. A doctor can also recommend herbal supplements derived from seeds, berries, flowers oils, roots, etc. 
  
  
• Mind-body practices – these are practices that strengthen the connection between physical and mental dimensions of health. Common examples include hypnotherapy, meditation, biofeedback and yoga practices. All of them are aimed at providing better self-awareness and mindfulness to better deal with things like racing thoughts, anxiety and stress. 
  
  
• Bodywork – these therapies are aimed at improving wellbeing and physical health. They include acupuncture, reflexology chiropractic adjustments and therapeutic massage. 
  
  

What benefits does integrative medicine hold? 

The main benefit is that this approach to treatment unifies the disease-focused therapies of Western medicine with the healing potential of the complementary therapies described above. This approach can help people with complex illnesses and conditions achieve better appetite, peace of mind, pain relief, better sleep, better cognitive function, etc. 

Are there any downsides? 

The only potential downside to integrative medicine is that appointments will often include seeing more than one doctor, which means it takes special scheduling and timing. 

© 360 Health Clinic

Obesity is dangerous not only because it can hurt your body image, but because it makes you more vulnerable to a great number of health problems. Cardiovascular diseases, type 2 diabetes and a lot more diseases become more common for people who are obese. Having way too many extra kilos is a risk factor that should not go unchecked. 

The conventional approach sometimes involves fat-melting diets and exhausting exercise regimes. And while diet and physical exercise are important factors, it is also a good idea to adopt a more functional approach, which involves other ways of tackling the problem. Adopting a few of the following principles functional medicine tips for losing weight could have a major positive effect on your weight problem: 

• Eliminate sugar sensitivity – the amount of sugar your consume each year is no small amount, even if you don’t count any of the starchy foods, which break down to sugar in your body. You have to adopt and overly-critical stance on food labels, as even things like almond milk contain sugars. Bear in mind there are food sensitivities, which also trigger inflammation and cause your immune system to go in overdrive – gluten and dairy are common examples. A diet that is focused on whole and real foods can be just the thing you need to deal with insulin resistance. 

• Support your gut – if your gut microbiome encounters imbalances, you run the risk of metabolic syndrome. If you don’t eat enough high-fibre foods and never have any cultured and fermented foods, you will reduce the number of probiotics. Instead, aim for a supplement that contains such microorganisms, as they can make a difference. 

• Work on better sleep – if you don’t have good sleep each night, you will probably gain weight. According to research, people who don’t get sufficient sleep are more likely to struggle with hypertension and metabolic disorders. It is good to aim for about 7-8 hours of unobstructed sleep each night. To get there, you may want to turn off your electronics and develop a bedtime routine that you follow each night. Try to go to bed and wake up at the same time every day. 

• Managing stress – chronic stress contributes to a host of problems, and obesity is one of them. The reasons are simple: people tend to assuage stress with junk foods with low nutritional value and high in sugar. Besides, stress causes the hormone of cortisol to ramp up and store belly fat. Eliminating stress is not possible, but you can at least employ several strategies for dealing with it. Deep breathing techniques, yoga, meditation and other such activities work great for reducing stress levels. 

• Consider the type of diet that works for yourself – don’t just trust the very next fad diet you see online. When it comes to adopting a healthy approach to dieting, you need to establish routines and preferences that you like. Adhering to a long-term diet plan, which makes you unhappy is not an option. Find out what works for you and what you enjoy, to build up motivation and interest in healthy eating. 

• Next, exercise – there is no way to achieve much without physical exercise. But you need to be mindful that it works best when you support your effort with a diet. People who exercise and have a decent diet lose weight at a larger degree than those that mostly focus on one of these aspects alone. Find out what sort of physical activity works for you and you will surely see results soon. 

© 360 Health Clinic

When you see a functional medicine practitioner, you need to consider their resolve and willingness to assist you. They wish nothing but to help you overcome your current health obstacles and prevent future ones for you to enjoy life better. 

That being said, some functional medicine practitioners miss the mark and make certain mistakes, which impact the results their clients seek negatively. Understanding these mistakes is a useful way to make the work of these practitioners more effective and ultimately more rewarding for their clients. Let’s see a quick rundown on the most common blunders: 

Doing too many tests – when you do an annual check-up, your doctor likely recommends some tests. These aim to give them some knowledge of your condition, such as blood sugar and cholesterol levels, blood count, and others. There are also functional lab tests, aiming to discover certain imbalances before any symptoms appear. But doing a whole lot of tests doesn’t equate to getting better care. It is more important that practitioners go through the fundamentals first, like ensuring you build healthy sleep habits, get on a healthy diet and integrate regular exercise. A functional lab test is not always needed, let alone useful if you are disregarding the functional medicine basics for good health. 

No follow-up – in the core of functional medicine lies the change of unhealthy habits into better ones. And that is just not easy. The best results come to those who have a clear idea of why they are changing their habits, coupled with refinement and repetition. That is exactly what a practitioner should do – guide you through change and help you get back on track. That is not something they do in a single session. They need to guide every step of the journey to healthy life changes. 

Doing the right things in the wrong order – many practitioners want to do the right thing for their clients, but they do so in the wrong order. What this means is that they mostly follow a one-size-fits-all protocol, which just is not the way to go. Everyone is different and what works for one person, may completely throw off another one. For instance, if a functional medicine practitioner is recommending detoxification, they need to consider whether the client is having some side effects. For instance, if the person is having constipation, detoxification first needs to follow a resolution of the problem, and not just take place at the same time. Personalisation of the plan needs to take place, based on the person’s needs and condition. 

Way too heavy focus on supplements – functional medicine practitioners know that supplements are a powerful tool for healing, and they don’t shy away from recommending them. But sometimes they prescribe them without addressing the major problem of the person. Clients should inquire more about the philosophy of supplements. For the most part, these are temporary tools, which should not make the bulk of the therapy. If a practitioner thinks otherwise, they are wrong. 

Not addressing diet – often people come with serious problems, which they have tried to overcome through various means. And far too often it turns out that their practitioner has failed to discuss diet. Food is a powerful healing tool and it can improve a person’s condition. Diet modification often leads to the best changes in condition and health. 

All of these mistakes are red flags that the practitioner you are seeing perhaps needs more experience. Work with someone who avoids such issues. 

© 360 Health Clinic

In life, smart choices will take you far. The same can be said about every aspect of life, but it is especially true for health. Your wellbeing and health is your greatest asset, so it makes sense to invest in it. And that is exactly what preventive medicine aims to teach people. By taking some simple steps, you can ensure that you live a happy and healthy life to the fullest. Here are a few things you should consider in that regard: 

• Work on your food choices – one of the ways to prevent disease is to avoid highly-processed foods and instead eat homemade meals with some basic ingredients. The highly-processed food we eat links to higher rates of all-cause mortality, by causing chronic inflammation, diabetes, cancer and heart disease. Some examples of these foods to avoid include coffee creamers, milkshakes, doughnuts, chips, white bread, breakfast cereals, protein bars, cookies. Most of the healthy diets include vegetables and fruits, as well as whole grains and healthy oils, like extra-virgin olive oil. That is something you need in your meals, to eat healthily. 
  
  
• Be mindful of your blood pressure – even if you think you don’t have high blood pressure, it is important to do regular checks, as that is not something you would normally pay attention to. The definition of normal blood pressure is around 120/80 mmHg. Having higher than that increases the risk for a stroke or heart disease. One way to manage high blood pressure is to take active steps to lose weight, lead a healthy lifestyle and mind your overall weight. 
  
  
• Check your cholesterol levels – checking your cholesterol regularly is good, since it is an indication of your overall health. High cholesterol is a factor for heart disease and stroke, so it is not a thing to ignore. 
  
  
• Get moving – doing physical exercise doesn’t always need to be in a gym or some other kind of structured environment. What matters the most is that you are frequent in your efforts to get some exercise and that you invest the time and energy to do it right. For instance, you can set a goal of making 10000 steps a day, which is a fine way to reduce the chance for chronic illness. And it is not like you need to do it all at once – you can instead choose to do physical activities in 10-20 minute increments. 
  
  
• Manage your blood sugar – if you want to be preventive on your health, cut back on the sugary foods, the soda and all sorts of desserts, which cause blood sugar to rise. If you suffer from diabetes, it can damage your kidneys, eyes and heart. Managing your weight, eating smart and keeping a watchful eye on what factors cause your blood sugar levels to spike up is the way to go. Quit smoking and manage your weight as a way to improve your chances of keeping blood sugar within healthy levels. 
  
  
• Get enough restful sleep – sleep plays a major role in how well you feel overall, plus it restores your body. If you have some trouble with the sleeping department, it is best to work on a routine. For example, aim to go to sleep and wake up at the same time every day and limit your screen time before going to bed. You can listen to calming music, read a good book or practise some yoga to improve your chances of getting some good sleep. 
  
  

It is important to pay closer attention to all of these preventive tips, which guarantee a healthy lifestyle. 

© 360 Health Clinic