Irritable Bowel Syndrome (IBS) is common, affecting roughly 7 to 20 percent of the US population, including twice as many women as men.

Forms of IBS

IBS comes in four types:

• IBS-D

  IBS-D, or IBS with diarrhea, is the most common subtype. Its symptoms include abdominal discomfort, pain or cramps in the stomach, gas, and diarrhea: regular loose stools and urgency to move the bowels.

• IBS-C

  IBS-C, or IBS with constipation, produces abdominal discomfort, pain and bloating, and constipation: straining and difficulty in moving the bowels, infrequent bowel movements, and hard stools.

• IBS-M

  IBS-M, or IBS with mixed symptoms—sometimes referred to as IBS-A, for alternating—produces symptoms of both IBS-D and IBS-C.

  People with IBS-M swing back and forth from diarrhea to constipation.

• IBS-U

  IBS-U, or undefined IBS, produces variable symptoms. Stool consistency does not meet the criteria for the other types of IBS.

Managing IBS Symptoms

IBS has no cure, but the condition is not life-threatening. Symptom management can involve lifestyle changes, stress reduction, and diet adjustments.

Diet

IBS sufferers can get relief from avoiding foods that can trigger intestinal distress. Those include:

• Milk
• High-fructose fruits like apples, pears, and dried fruits
• Processed foods containing high-fructose corn syrup
• Carbonated drinks
• Caffeine
• Sugar-free chewing gum
• Beans
• Cruciferous vegetables like broccoli and Brussels sprouts
• Wheat
• Red peppers and green onions
• Red wine
• Nutritional and weight-loss supplements

Foods affect different people differently. If you’re not sure what your triggers are, try writing down what you eat so you can pinpoint the cause of a flare-up.

Some people find relief through the low-FODMAP diet, which eliminates certain carbohydrates that can be irritating. If you decide to follow a low-FODMAP diet, you can still eat foods like rice, potatoes, quinoa, wheat-free bread, lactose-free dairy products, fish, eggs, chicken, beef, and certain fruits and veggies.

One recent study found that 71 percent of people with IBS who followed a low-carbohydrate, high-fat diet that allowed foods such as pork, beef, chicken, eggs, fish, cheese, yogurt, veggies, berries, and nuts experienced significant reductions in IBS symptoms. 

A nutritionist or dietitian with IBS experience can help sort through all this.

Lifestyle

Emotional stress can set off IBS as well. Exercise, deep breathing, biofeedback, acupuncture, yoga, a soothing cup of tea—cultivate relaxation methods to keep anxiety at bay.

Supplements

Some supplements have been shown to be helpful. Here’s what the research shows:

• Probiotics

  Scientists are studying probiotics as a treatment for IBS and other GI disorders with similar symptoms, as an imbalance in the gut microbiota could be a cause of symptoms brought on by IBS.

  For instance, a 2019 study of patients with celiac disease who had IBS-type symptoms despite following a gluten-free diet found that those given probiotics for six weeks had a significant decrease in symptoms compared to the placebo group.

  A scientific review suggested that combining probiotic and prebiotic supplementation with the low FODMAP diet could have promise for management of IBS.

  While both treatments have been effective for some people with the condition, the probiotics and prebiotics would serve to counter the drop in Bifidobacteria caused by the FODMAP diet.

• Boswellia Extract

  Several people with IBS but no other conditions were assigned to treatment groups for four weeks.

  • People in one group were given hyoscine butylbromide, a medication used to treat cramps.
  • Those in the second group were given papaverine hydrochloride, which is a vasodilator, plus belladonna extract.
  • Those in the third group were given supplements of boswellia extract (250 milligrams per day).

  Symptoms improved in all groups. The number of people who needed medical attention for IBS decreased significantly in the boswellia group only.

• Peppermint Oil

  Scientists analyzed 12 randomized studies including 835 patients to determine the effect of peppermint oil as a treatment of IBS. They found that peppermint oil is safe and effective in treating pain and other symptoms in adults with IBS.

Exercise

Aerobic exercise, such as moderate-intensity walking three times a week, can contribute to less anxiety and depression related to GI issues.

Talk to Your Doctor

If you don’t have a diagnosis but think you may have IBS, talk with your healthcare practitioner. Other conditions can create similar symptoms, so you’ll want to rule them out.

Also, medication is available for people who need additional help managing the symptoms. Your healthcare provider will help you determine which of the four types of IBS you have, as the medication prescribed varies depending on type.

February is the month to celebrate or rekindle the fire and sensuality in your relationship.

Sex drive is highly individual, but when your health or life is out of balance, libido easily wanes.

Natural Libido Supplements

If you’re hoping to warm things up in the bedroom, here are some herbal allies to consider.

Blood Flow and Pleasure

The most well-researched and most commonly known herbal aphrodisiacs are those that address climax and the ability to achieve and maintain an erection.

All of these herbs have benefits in all genders. Penile and clitoral tissues are closely related, made from similar tissues, rich in nerve endings, and benefit from blood flow and the right balance of stress and sex hormones including testosterone.

Erectile dysfunction can be an early warning sign for cardiovascular disease and inadequate blood flow–definitely schedule a cardiovascular workup with your doctor.

Heart tonics and blood-moving herbs play double duty as aphrodisiacs. These include garlic, turmeric, rosemary, ginger, hawthorn berry, leaf and flower, and just the right hit of cayenne. Ginkgo, better known for enhancing cognition by improving microcirculation, also shows some promise.

Sometimes these herbs light the fire on their own, but they’re also nice companions and synergists in formulas with the herbs mentioned below.

Traditional libido herbs such as muira puama bark seem to warm the area while enhancing sexual vitality in all genders.

Additional classic libido herbs that likely work across a range of actions include epimedium (also known as horny goat weed) and tribulus, which is somewhat more stimulating and may support testosterone as well as perimenopausal hormone wobbles. They blend nicely with adaptogens and other libido-supportive herbs.

Stress Reduction

Stress directly inhibits libido and sexual function, particularly in feminine genders.

Damiana flower from Mexico relaxes and uplifts the nervous system while promoting hormonal balance of estrogen, progesterone, and testosterone in all genders. It’s a classic libido herb that’s particularly useful when stress and anxiety get in the way of having a good time.

Additional relaxing herbs, though less libido specific, may be helpful including regular use of milky oat seed extract or oat straw decoction, and as-needed passionflower, lemon balm, kava, and/or skullcap.

Herbal Help for Dry Tissue

As we age, and particularly in menopause, tissues become dry and sensitive (not in a good way).

Shatavari root’s moniker is for the “woman with 100 husbands” because it supports estrogen balance, offers gentle adaptogenic action, and has moistening qualities throughout the body, including promoting the release of cervical mucus.

Many high quality and natural lubricants are also on the market, which can greatly enhance the experience.

Hormonal Balance

Many adaptogens and longevity tonics have a long-held reputation for virility and vitality, likely by supporting healthy sex and stress hormone balance.

Ginseng (particularly Asian red ginseng) is well-studied for erectile dysfunction, general, libido, and fertility. Due to sustainability issues and rampant adulteration, seek organically cultivated, woods-grown ginseng from reputable companies.

Ashwagandha is a more sustainable alternative, well tolerated by most, gently supporting testosterone and libido in all genders, improving mood, easing stress, and enhancing fertility.

Maca may also provide general support as a nutritious, adaptogenic, and gently libido-enhancing herb. It tends to be particularly useful in menopause and andropause to promote hormone balance and uplift the mood.

Menopausal libido issues may be helped by herbs like hops, fenugreek, and others already mentioned such as tribulus, epimedium, muira puama, shatavari, and ashwagandha.

Choosing Quality Libido Supplements

Unfortunately, the libido supplement industry is one of our worst for dangerous adulteration, unsafe formulas, and unsubstantiated claims.

• Seek libido herbs from companies you already trust.
• Consider creating your own routines from single herb products.
• Always double-check herb-drug interactions and contraindications.
• Yohimbe is found in many libido supplements, and while it does have “herbal Viagra”-like actions, it’s also quite dangerous and not generally recommended.

The Big Picture of Experiencing Low Libido

Keep in mind that libido is the “canary in a coal mine” for various states of imbalance. This includes pharmaceutical side effects, diseases, stress, relationship issues, mental well-being and trauma, nutrient deficiencies.

In addition to herbs, consider your root causes of low libido and do your best to address them directly, talking with your partner if you have one, and enlisting the aid of a professional if necessary.

In both Type 1 and Type 2 diabetes, the main problem is the body’s response to food.

When we eat, beta cells in the pancreas detect glucose (blood sugar) and release insulin, which tells other cells to ingest the glucose. This provides energy for cells and keeps circulating blood sugar at healthy levels.

Symptoms of Diabetes

Too much sugar in the blood stream damages blood vessels and wreaks havoc on organs and tissues.

This can lead to eye problems, kidney failure, cardiovascular disease, nerve damage, and many other conditions. People develop diabetes when their bodies lose the ability to properly handle blood sugar.

Type 1 Diabetes

In Type 1 diabetes, an autoimmune response destroys pancreatic beta cells. We don’t entirely understand why. Insulin is no longer released, cells don’t get the message to take in glucose, and blood sugar accumulates to toxic levels.

Until injectable insulin was developed, Type 1 diabetes was generally fatal.

Type 2 Diabetes

Type 2 diabetes is a bit more complicated. Cells gradually lose their ability to respond to insulin, causing toxic levels of glucose to accumulate in the bloodstream. This gradual loss could be caused by age, obesity, or other issues such as over-consumption of high-sugar foods over time. 

As blood sugar accumulates, pancreatic cells have to work harder to produce more insulin. The condition gradually escalates: Cells become more insulin-resistant; glucose accumulates in the blood stream, and the pancreas compensates by producing more insulin. 

Eventually, pancreatic beta cells burn out and the condition can become more like Type 1 diabetes, in which no insulin is produced at all.

Metabolic Syndrome

So far, not much can be done to prevent Type 1 diabetes. Type 2 diabetes is a different story.

The disease takes a long time to develop. It is often preceded by metabolic syndrome, a condition that comes with a laundry list of symptoms:

• Excess belly fat
• Too much bad cholesterol (LDL) and triglycerides
• Too little good cholesterol (HDL)
• Inflammation
• High blood pressure
• Excessive blood clotting and poor circulation
• Initial insulin resistance
• Elevated fasting blood glucose

If many of these warning signs look familiar, it’s because they are also associated with cardiovascular disease—metabolic syndrome’s close relative.

However, these conditions are controllable and even reversible with a healthy diet, supplementation, and lifestyle changes.

Weighing less than a pound, your heart beats about 100,000 times per day to move nutrient- and oxygen-rich blood to all the other vital organs and tissues in your body.

You may not even think about this process, but a heart that functions poorly can mean disability or even sudden death.

Ways to Protect Heart Health

The good news is that the health of your heart is, to some degree, under your control.

• Increased Physical Activity

  A sedentary lifestyle—along with cigarette smoking, high blood pressure, and high cholesterol—are major risk factors for heart attack. Simple aerobic exercise like walking can do wonders for your heart, and research shows that this type of exercise is effective for lowering blood pressure.

  “You really can get your heart rate up to the level your doctor would recommend, and you don’t have to jog or run to do it,” says Kyle McInnis, ScD, professor of exercise science at the University of Massachusetts in Boston.

  “Walking is commonly identified as the single most enjoyable form of recreational exercise,” he adds, so try to walk every day if you can.

  Another major risk factor for heart disease is being overweight. Extra weight raises LDL (bad) cholesterol and triglyceride levels and increases blood pressure as well as the risk for Type 2 diabetes—another reason to work out regularly.

  “Increasing physical activity is key to reducing the risks for heart disease. Even if weight stays the same—and physical exercise is a big help in reducing excess weight—physical activity can improve blood pressure, blood glucose and cholesterol levels, and significantly lower the risk of death and disability from heart disease,” says Dr. McInnis.

• CoQ10 Supplements

  A vitamin-like compound, CoQ10, or coenzyme Q10, is a fat-soluble, natural antioxidant present in all our cells, and it works to produce energy in every one of them.

  Research shows that CoQ10 significantly strengthens the heart and improves cardiovascular health. As a powerful antioxidant, CoQ10 inhibits the oxidation of fats while it protects proteins and DNA from oxidative damage. Since oxidized low-density lipoprotein (LDL) cholesterol paves the way for atherosclerosis, CoQ10 is an important weapon in the battle against coronary heart disease.

  As we age, however, levels of this coenzyme may diminish and become too low to meet our body’s demands for energy. Consider high-quality CoQ10 supplements.

  Are you one of the 65 million American adults with high blood pressure? CoQ10 has been shown to lower pressure even without dietary modifications or blood pressure medications, according to research in both the U.S. and Japan.

  In addition, when more than 400 patients with at least an eight-year history of hypertension took CoQ10, 43 percent of them were able to stop taking one to three of their high blood pressure medications. There was only one reported side effect—a mild case of nausea.

  When Taking Statins

  If you take statins, consider supplementing with CoQ10 since these medications may compromise CoQ10 in the body. Taking 50 to 100 milligrams (mg) is advisable for anyone with high cholesterol who’s not on statins too. For best results, take CoQ10 (an oil-soluble nutrient) with fatty foods or oils.

  Precautions

  If you’re also taking a blood thinner such as Coumadin, talk with your healthcare provider before supplementing with CoQ10.

• Omega-3 Fatty Acids

  Omega-3 fats found in the oil of deep-water fish (mackerel, herring, salmon, sardines, and tuna) appear to help protect your heart, improve your mind, reduce your risk of diabetes, and ward off cancer.

  These long-chain fatty acids—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—continue to be the focus of much research exploring the extent of their health benefits.

  Consumption of EPA and DHA has been strongly linked with a reduced risk of cardiovascular disease (CVD). Since more than 70 million American adults have some type of CVD, consider foods or dietary supplements that can reduce risk of this devastating disease. CVD is the leading cause of death globally, and one in every five Americans dies from heart disease.

  The anti-inflammatory effects of omega-3 fatty acids may also help reduce the risk of stroke, according to another recent study.

  Fish Oil

  According to nutritionist Clare Hasler, PhD, MBA, evidence from multiple large-scale epidemiologic studies and randomized controlled clinical trials suggests that EPA and DHA in the form of dietary fish or fish oil supplements:

  • lower triglycerides
  • reduce the risk of sudden cardiac death and heart attack
  • slow the buildup of atherosclerotic plaques

  Flaxseed Oil

  Flaxseed oil has been found to offer similar cardiovascular benefits as fish oil supplements. Both are linked to increased antioxidant capacity and significantly lower levels of C-reactive protein (CRP), a marker for inflammation, in the human body.

  Among 727 women in the Nurses’ Health Study, CRP levels were 29 percent lower among those with the highest intake level of total omega-3 fatty acids, compared to those with the lowest intake levels, says Dr. Hasler.

With the antibacterial smackdown over the past few decades, probiotics have emerged as a way to restore the good bacteria our bodies need to stay healthy. Now we’ve begun to realize that probiotics promote not just internal health, but external health as well.

Bacteria For Your Skin

Our skin is the largest organ in the body, with more than a trillion native bacteria living within its microbiome. Most of us cringe at the thought of bugs, even microscopic ones, but the truth is, good bacteria such as Lactobacillus plantarum and Bifidobacterium longum are our first line of defense against infections, inflammation, and environmental damage. They also contribute to healthy, glowing skin. When we constantly use harsh skin cleansers, we destroy our body’s good bacteria, which can contribute to acne, eczema, and other skin conditions. But probiotic-infused skin-care products can improve complexions, balance pH levels, and ward off premature aging.

How Probiotics Work For Your Skin

“When you apply probiotics topically, they act as a physical shield like a barrier, blocking harmful microbes from causing inflammation or infection,” explains Whitney Bowe, MD, an expert in skin rejuvenation. These bacterial-boosting skin care products contain live cultures that fortify our microbiomes and revitalize skin by fighting “bad bacteria” with “good bacteria.”

These natural bacteria “help promote healthy skin function,” adds dermatologist Rhonda Klein. “Skin-care products that contain (them) are thought to reset the microbiome that has been altered by our obsession with cleanliness.”

Probiotic Skin Care Products

Probiotic-infused facial and body products for oily, normal, or severely dry skin come in everything from creams, oils, and serums to masks and mists. Probiotic skin care treatments may be especially useful for people with chronic inflammation, such as acne, rosacea, and eczema.