Did you know that today is a day to celebrate the longer warmer days and appreciate the cool breeze on the skin! It’s a thing … it’s called May Ray Day. Get outside and enjoy, maybe plant something or sit out and read a book or rig up an outdoor desk if you work from home or if in an office, fling open the windows and let May in!
It’s also World Inflammatory Bowel Disease Day – the purpose is to raise awareness, and you know that as a gut health practitioner, I’m all for raising awareness so here is a little overview of what IBD is.
Inflammatory bowel disease (IBD) is a term used to describe conditions that cause severe tummy pain and diarrhoea. IBD is long-term and includes Ulcerative Colitis and Chrones Disease but there are treatments that can help with the symptoms.
IBD is a chronic inflammatory condition that damages the digestive tract, while IBS (Irritable Bowel Syndrome) is a functional disorder characterised by abdominal pain and altered bowel habits. IBD, unlike IBS, involves inflammation and can cause physical damage to the gut.
Main Symptoms of IBD:
- Diarrhoea: Frequent loose stools, sometimes with blood or mucus, for more than 7 days
- Stomach pain: Cramping or abdominal pain, that persists and returns
- Blood or mucus in stool: This can be a sign of inflammation and ulcers in the digestive tract.
- Rectal bleeding: Bleeding from the rectum or anus, that is not haemorrhoids
- Fatigue: Feeling tired all the time.
- Weight loss: Unintentional weight loss.
- Loss of appetite: Reduced desire to eat.
Extra-intestinal Symptoms (in some individuals):
- Joint pain: Pain and swelling in joints (arthritis).
- Mouth ulcers: Sores in the mouth.
- Skin rashes: Rashes or bumps on the skin (erythema nodosum).
- Eye irritation: Red or irritated eyes.
- Bone problems: Increased risk of osteoporosis.
- Fever: A low-grade fever.
- Nausea and vomiting: Feeling sick to your stomach.
While there’s no guaranteed way to prevent IBD, lifestyle modifications and medication can help manage symptoms and reduce flare-ups. Treatment focuses on reducing inflammation and controlling the immune system’s response.
Prevention:
- Lifestyle:
- Diet: follow a Gut and Microbiome friendly Mediterranean-style diet rich in fibrous fruits and vegetables, pro and pre biotic foods, avoiding ultra processed foods and additives, note that some foods might trigger attacks such as Gluten found in rice, oats and flour used in bread, pasta, cakes, biscuits etc.. Ensure adequate nutrition and hydration, IBD and IBS can lead to malabsorption of certain nutrients – seek advice
- Stress Management: Practice stress reduction techniques like yoga, meditation, talking therapies, psychotherapy, hypnosis, sound baths, exercise, dancing, forest bathing, cold water swimming/immersion, daily laughter !
- Smoking: stopping is crucial, as it can exacerbate Crohn’s disease and will offer some benefits for ulcerative colitis,
- Sleep: Ensure adequate, quality sleep.
- Exercise: Regular exercise can help manage IBD symptoms.
-
- Pregnancy/ Menopause/hormonal changes, are linked with dysbiosis bloating and reflux , that may worsen IBD follow life style guidelines and seek help via GP if symptoms persist
- Early Intervention: If there’s a family history of IBD, or you have had symptoms for a month consult a doctor for guidance.
Some people will need medications and there are a variety on offer via your GP/ Gastroenterologist. There are also natural and homeopathic treatments available.
The advice for IBS is the same as for IBD. In both cases try all of the above self-help techniques whilst seeking assistance from the GP for IBD in particular.
I can help you with your gut/microbiome health, naturally. Book an appointment helen@dybo.co.uk.
For a healthy gut, brain and you! and to look and feel fantastic join us this week for some fab classes !
Please remember no classes this Friday or Bank Holiday Monday.
NO FRIDAY FITNESS YOGA THIS WEEK!
A delicious Salad recipe full of gut healthy ingredients, protein packed, full of fibre, nutrients and delicious flavours(found on Eating Well)
Ideal for lunch in Tupperware, picnic or evening meal!
- 1/2 cup orzo, or other whole grain tiny pasta, or wild rice
- 1 ½teaspoons extra-virgin olive oil
- 1 clove garlic, crushed and peeled
- ⅛ teaspoon salt
- 1 ½tablespoons lemon juice
- ⅛ teaspoon freshly ground pepper
- 1 14-ounce can artichoke hearts, drained and chopped
- 1 7-ounce can chickpeas, rinsed
- ⅓ cup crumbled feta cheese
- 2 tablespoons chopped fresh dill
- 1 ½tablespoons chopped fresh mint
- 1 large tomato, chopped
- 2 cups baby spinach leaves
Directions
- Bring a small saucepan of water to a boil. Cook orzo until just tender, about 9 minutes, or according to package directions. Drain and rinse under cold water until cool. Press to remove excess water. Transfer to a medium bowl and toss with oil.
- Mash garlic and salt into a paste with the back of a spoon in a medium bowl. Whisk in lemon juice and pepper. Add the cooked orzo, artichokes, chickpeas, feta, dill and mint; toss gently to combine. Add tomatoes and toss again.
- Divide spinach between 2 plates and top with the salad.
Yummy !
Have a fab week – I can’t wait to share it with you!
Remember that it’s a Bank holiday next Monday so no live classes. Members you can easily get a great workout when ever you want it by going to the DYBO TV channel on the website – have fun!
Love ya,
Helen x
DYBO Live & Online – This week’s Classes are as follows:.
At All Hallows, Farnham & DYBO Studio, Church Crookham (Book in Advance only): Zoom class details further down the page.
Monday (AH)
6.30-7.15pm: Boogie Fit
7.30-8.15pm: Total Tone – with bands, handweights and mat.
Tuesday (AH)
6.30-7.15pm: 5 in 1 Fitness – with bands, handweights and mat.
7.30-8.15pm: Dance Fit & Fab
Wednesday (DYBO Studio)
6.30pm Old Skool Step – Step, hand weights and band.
7.30pm Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.
Thursday (AH)
6.15-7.20pm: Contemporary Stretch – various equipment used at each class, contact me for info.
7.30-8.30pm: Dancespiration
—————————————————————————————————-
Joining us at All Hallows or The DYBO Church Crookham Studio? – Protocols and Information
I’m so happy to be able to run Face to Face classes at All Hallows and at the DYBO Studio in Church Crookham. My primary objective is to ensure that we all have a wonderful time with effective and fun classes that are engaging, relaxed and of course, safe.
Preparation
1) Firstly ensure that you have booked by sending us an email info@dybo.co.uk confirming all the classes you wish to attend plus your payment method, be it as a member, using your voucher, or pay as you go. No on the door bookings or payments can be taken. Bookings are not refundable or transferable. I will keep records of all attending, please also keep a record of your own attendance too.
2) Preparing your kit bag/box. This depends upon the class you are attending.
Boogie Fit, Dance Fit and Dancespiration crew will only require your indoor trainers/dance shoes to change in to, sweat towel, and drink.
Total Tone and 5 in 1 crew – in order to prevent cross contamination currently I am not sharing equipment in a group exercise setting so you will need your mat, a resistance band and light hand weights/equivalent in addition to your trainers, sweat towel and drink.
Contemporary Stretch crew need a mat, band, chi ball and on the last Thursday of the Month you will need 2 x tennis balls and a sock for our Trigger Point and Myofascial release class !
3) Re borrowing equipment – if you would like to try a class or have forgotten equipment then you may borrow equipment on that occasion and please ensure that you sanitise it before and afterwards (sanitising products supplied). I can assist you with sourcing your own equipment inexpensively, moving forward.
On the night
*When you arrive at All Hallows, enter the school via the gates to the left as you face the school and follow the road around the school buildings.
*Please park in the playing courts and walk between the old school building and new sports hall, up a few steps on to the outside seating area, the studio door is to your right.
*Participants are required to arrive 5-10 mins before the class.
*Please change into your clean trainers for indoor activity as you enter, ie. slip off your outdoor shoes, place in your bag, or leave at the door , and change into your indoor trainers . This is to maintain the hygiene and cleanliness of the space, avoiding stones and glass being walked in and potentially causing injury and to protect the lovely new wood floor.
*The toilets are open to use but please arrive changed, ready for activity so as to keep use time minimal and avoiding queues.
*After a wonderful class change from your indoor trainers to outdoor shoes and sanitise your hands again if you wish.
*Please tell friends and family about our wonderful classes!
When joining me at the DYBO Studio (No.42, GU52 0YA) I will send information directly, including entrance code for the Studio and please note, advanced booking is required.
Fees, you have THREE options!
Please note that all Classes must be booked and paid for in advance and are non transferable or refundable.
Online payments only.
45 min Class – £8.00, 60/65 min Class – £8.50.
10 Class Voucher: £75 (to be used within 12 weeks of purchase).
Membership: £55, unlimited classes, plus a bonus of free access to all class recordings on our DYBO TV channel, and another bonus of a £5 discount for one to one services for current membership holders.
To be paid by the 1st day of the month (at the latest) and is valid from the first to last day of calendar month.
One full month’s notice of membership suspension/cancellation is required with one membership restart permitted within a 12 month period.
Bank details are UK Fitness Academy Ltd.
Sort Code 09-01-28, Acc No. 04284324
Please email me when you have made a payment and use your name and what it’s for as a reference. eg. Jane Smith Class Voucher
————————————————————————————-
Joining us on Zoom? – Links and Information
Monday
6.30pm: Boogie Fit
7.30pm: Total Tone
Tuesday
6.30pm 5 in 1 Fitness Class
7.30pm Dance Fit & Fab
Wednesday
6.30pm Old Skool, Step & Strength – Step, hand weights and band.
7.15pm Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.
Thursday
6.15pm Contemporary Stretch
7.30pm Dancespiration
Friday
6.30pm Friday Fitness Yoga Express
****** All the above classes change and vary weekly! *****
How to prepare your Zoom environment
- You need space to move 2 side steps, 4 walks forward, 4 backward. Move trip hazards and furniture as much as you can (get help, be careful!) to give you maximum space for upper and lower body movement. Roll up rugs or secure them so they don’t slip or cause you to trip.
- Plugging your device in to your TV with an HDMI cable is brilliant as it gives you a good picture of you (like a mirror) and me – as well as boosting the sound if you go through the TV/Hi-Fi sound system. If you can place your device under the TV, then even better.
- I know some of you are using your phones – try to plug in to a speaker system (even those little speakers we have when we go on holiday would help) so that you can hear better as you move back from the phone. Angie has tried Bluetooth earphones and it worked well.
- Ensure you have maximum access to your Wi-Fi in the house and as close to the router as is feasible. Take phones off the Wi-Fi system and pop them on to your 4/5G network or place on airplane mode, unless that’s what you are using to join us, obviously. Ask family to do the same for the duration of your class – keep them off the internet whilst you need the bandwidth. The more bandwidth you have, the better the picture and sound and the less likely you are to lose the feed. Your health is a priority at this time and I’m sure they can do something else for that short time!
- Ventilate your exercise space, have plenty of water and towels to hand, keep your exercise equipment close – if you need anything, let me know.
- Wear correct footwear for your activity – putting an old pair of socks over the toes and ball of your trainers will help reduce friction when exercising on carpet (if they are a really old pair, cutting the toes open and then just having them over the ball of the foot is even better). It’s up to you if you want to dance or train in bare feet but be careful if you don’t usually do this as it takes time for the muscles and connective tissue of the feet and rest of the body to adapt to barefoot training.
- Make your own gym equipment. Save laundry liquid or milk bottles – you can fill them with water or wet sand/rice etc. to add weight and make a dumbell/kettlebell. I recommend you make a few in differing weights and you have written on them so you know what they weigh and seal the caps with tape to prevent leakage. Get a heavy duty shopping bag and put weighty items in it, check they can’t fall out and you have a kettlebell alternative. Make your own hurdles, put cushions, pillows, boxes, books on the floor to jump over. Use household items as floor markers for circuit activities. The stairs and outdoor steps are great temporary steps/benches for cardio and upper body work. The garden is a great open space to make an assault course or if you can get a signal, take your class or PT session outside, but do make it safe.
Disclaimer
I declare that all of the information I have given (both written and verbal) is accurate and truthful. I know of no reason why I cannot participate fully in any exercise programme and I do not deem it necessary to consult my medical Practitioner/GP/specialist. I undertake to inform my instructor should any information change.
I understand that I participate at my own risk and that any information given is not intended to replace or represent medical advice. I agree to comply with all terms conditions and class protocols and instructions as outlined above and whilst attending DYBO classes/training.
Do not attend classes if experiencing symptoms of Covid 19, Flu or airborne transmissible infection or have tested positive.
