Antiseptic Cream Recipe

May 18th, 2006

Lavender 40 drops Tea Tree - 20 drops Roman Chamomile - 10 drops Lemon - 10 drops Sorbolene Cream 2 ounces

Blend all the Essential Oils together in an amber bottle. Then mix all these with the 2 ounces of Sorbolene Cream. Apply a small amount to cuts and abrasions as needed. May be covered with a bandaid if needed.

Sending Signals

May 17th, 2006

The transmission of a signal sent through your nerve cells from your brain to your big toe takes 1/50th of a second. It takes less time for signals to reach every other part of your body.

That means in one second of conscious thought, the signal could be received more than 50 times by your most distant cells. In one minute, 3000 times!

The health of your body is the result of your thoughts.

Try this: Spend one full minute today Concentrating on an image of yourself in perfect health, and imagine sending that image over and over again to all the cells in your body. Then imagine your cells receiving the image again and again and responding joyfully each time.

The ONE Thing That Keeps Us Sleeping Longer

May 14th, 2006

Probably one of the biggest challenges people have is getting themselves out of the bed! This really has nothing to do with understanding sleep science or any of the information I teach, It has to do with your will power, and a little bit of strategy.

You’ve probably had many times in your life where you just couldn’t get yourself out of bed. The biggest reason why we tend to stay in bed is because we “rationalize.” For instance…

“I’ll just sleep for 10 more minutes…”


“It’s okay,… The alarm is early by 2.5 minutes anyway…”


“I’ll get up when the room warms up a bit…”

Haha! Well, whatever you’ve rationalized not getting out of bed with, I’m sure it was very creative too, because as human beings we’re really great at coming up with reasons for NOT DOING THINGS! The reason why rationalizing makes us stay in bed, or prevents us from achieving many other Goals in our lives is because it creates negative momentum. The law of momentum states: Once something gets into motion, it tends to stay in motion. The opposite, is also true: Once something STOPS, it tends to STAY THERE!

Once you make a decision to keep your butt in that bed for “a few more minutes…” It tends to STAY THERE, and it usually stays there for A LOT LONGER THAN A FEW MINUTES! That’s why I teach people to create a momentum strategy to get out of bed as quickly as possible, and START MOVING, start moving around the house, go for a run, make love with your partner, whatever it is you need to do to start moving and stop sleeping. When you create positive momentum it will be TOO LATE to rationalize about sleep because you’ll already be out of your bed!

So here are just a couple of strategies YOU could use to get out of bed quickly and get more out of your day :

1) The “Distant Alarm” Method

Most people place their alarms right next to their bed within reach. This is a BIG no no if you want to avoid staying in your bed. Why? Because most of the time YOU DON’T EVEN HAVE TO ROLL OVER to press the alarm. That doesn’t create a lot of movement and definitely doesn’t stop you from sleeping your life away.

Instead of placing your alarm clock by your bed, place it far away, like at the end of your bedroom by the corner of the wall! By doing this you’ll be forced to get up out of your bed to turn it off! By the time you’re out of bed it will be too late to rationalize staying longer in bed, you’ll be out already.

I even once duck-taped my alarm clock to the ceiling, so every morning I had to get up and get a chair right underneath it to turn it off. Where there’s a will, there’s a way.

2) Rehearsing.

The reason why we “rationalize” morning after morning is because we’ve done it so long that we do it without even thinking about it. Rationalizing becomes a learned and rehearsed behavior.

A good way to STOP rationalize is to rehearse jumping out of your bed in advance. When you’re ready to go to bed, simple do this this exercise: lie down in your bed as if you were sleeping, close your eyes… Then pretend you’ve just woken up in the morning, and JUMP RIGHT OUT OF BED saying “YEAAAA!!!”

Repeat this Exercise at least 5-10 times, or as much as feels good! I know it sounds stupid but it works! Your mind does what you tell it to do in a given situation. Doing this Exercise will teach your mind a new behavior. In order to stop “rationalizing” you must replace the old behavior with a new behavior.

When you think about it, we’re taught how to brush our teeth, we’re taught how to take proper care of our bodies, and some of us are even taught proper nutrition skills, but NO-ONE is hardly ever taught how to take proper care of their inner sleep system, which is responsible for your energy and your health more than you know!

Whatever rationalizations you’ve come up with, allow me to suggest that you forget them and take some positive momentum in your life RIGHT NOW.

About The Author:

Kacper Postawski is an innovative sleep science researcher and the creator of the “Powerful Sleep - Secrets of the Inner Sleep Clock” system. He can show you how to reduce your sleep by up to 3 hours, create more time, and an abundance of energy in your body by sleeping LESS! Not more. He dispels the “8 hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know. Find out more about Powerful Sleep.

Can Sleeping 8 Hours Kill You Faster?

May 8th, 2006

A recent study done by the University of California and the shocking finding of it: “People who sleep 8 hours or more have a 50% higher mortality (death) rate than people who sleep less.”

Yes, it’s true that such a study was carried out.

However, does this mean that sleeping longer will create a higher chance of death and disease for you?

No. There’s no solid proof for that, but as you read about this study, and if you’ve read the two free chapters I sent you from our Powerful Sleep eBook, you might have realized the connection between less sleep, your daily energy levels, and the strength of your Immune System.

As you might notice, it’s during deep sleep that your body undergoes major physiological changes to repair your muscles, power up your Immune System and replenish your energy.

The question really isn’t “how long should I sleep?” The question really is…

“How can I optimize my sleep system to gain POWERFUL and QUALITY sleep.”

You see, there is a difference between quantity, and quality. The problem, and the challenge is that most people don’t understand sleep.

They think sleep is a very basic thing that happens to us every night. I mean, think about it, we sleep, we wake up, and we magically feel refreshed, right? Because of this misunderstanding, many people live today with very out of balance sleeping systems that are deprive you of your energy, without even being aware of it.

Sleep is actually quite a complex and fascinating system. Here, briefly, are the effects of sleeping longer:

Sleeping longer than you need to will weaken your sleep system, as you reduce your prior wakefulness, exposure to sunlight, activity levels, and your body temperature at a low for too long.

As a result, your melatonin hormone levels will stay high longer, you’ll be more tired and Drowsy during the day

When you sleep for long periods of time, your body temperature doesn’t rise as quickly in the morning. This results in feeling very Drowsy and tired for the early part of your day. If you stay inactive, this body temperature pattern will lead to poor sleep, which will prevent you from sleeping deeply.

This weakened sleep system and inability to get proper restful and energizing sleep creates low energy levels and a weakened Immune System.

People usually sleep longer because their sleeping system is not being taken proper care of. They feel low on energy during the day, and think they need more sleep. In actuality, they feel low on energy because they have a weak sleep system, not because they’re sleeping too little.

If you’re currently sleeping around 8 to 10 hours and you feel LOW on energy during the day, it’s not because you need more sleep. YOU NEED LESS SLEEP, and MORE ENERGY from your sleep.

Sleeping less actually INCREASES the strength of your sleeping system. The problem is, most people don’t know anything about proper sleep system hygiene, or how to strengthen their inner sleep system. Only with the proper knowledge can you learn to optimize and strengthen your sleeping system, to have more energy and a higher level of health.

Only once you’ve optimized your sleeping system for maximum performance can you reduce your sleep.

About The Author:

Kacper Postawski is an innovative sleep science researcher and the creator of the “Powerful Sleep - Secrets of the Inner Sleep Clock” system. He can show you how to reduce your sleep by up to 3 hours, create more time, and an abundance of energy in your body by sleeping LESS! Not more. He dispels the “8 hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know. Find out more about Powerful Sleep.

How to Create Energy From Nothing

May 7th, 2006

A lot of people feel “tired”, and blame it on getting not enough sleep, or other external factors. Basically, the fact that they’re tired is always “out of control.” What they don’t know is that there’s a reason for feeling “tired”, and that there’s a simple method to change “tired” to “energized” in a heartbeat….

Most of us feel tired during one of the four:

1) After waking up in the morning. 2) After intense physical activity, or long hours of work. 3) After sitting in one place for a long period of time. 4) During the evening, or in the late evening hours.

What do all four of those have in common? There’s one very common process that happens in our bodies in all four cases. During all of these we all experience very similar”symptoms” of tiredness. These include yawning, rubbing our eyes, feeling sllooowww, and having the urge to just get into bed and sleep.

Why Do We Get These “symptoms?”

Our bodies have a natural temperature rhythm. Our body temperature rises when we are awake, and promotes feelings of alertness. Our body temperature also falls when we’re sleeping, and promotes feelings of Drowsiness, and a desire to sleep.

The natural DROP of body temperature in our bodies is a CUE for our body to produce feelings of tiredness, Drowsiness, and the strong urge to sleep. I call this the “natural sleep response”. When we’re exercising, or putting excessive physical demand on our body, our body temperature RISES rapidly, however when you END the physical activity, there is a RAPID body temperature DROP until your body temperature regulates sometime after. It’s during this DROP that most of us think there’s no other way out but to sleep, and we usually jump into bed and do just that.

The feeling of the body temperature drop after long hours of work is usually mistaken by us as a deep need for sleep. In reality, we don’t need to sleep, we just need to “cool down”. Allow me to give you a personal example:

As a kid I used to work at a FULL SERVE gas station for 8-9 hours in a row. This meant I had to be on my feet running around pumping gas for 8-9 hours with one 10 minute break. It was hell! Even when I had the early morning shift I would come home and feel TOTALLY DRAINED and TIRED, I usually fell asleep and slept till the evening.

However, as I began learning the inner science of our sleep system and the inner sleep clock, I tried a little experiment one day. Instead of going to sleep I came home and played fetch with my dog out in the yard for about 45 minutes instead. To my surprise, after just a few minutes of a little light activity (throwing a plastic chewed up Frisbee across the backyard), the feeling of tiredness faded and I was able to stay awake and alert WAY into the early morning hours.

How did this work?

I simply allowed my body temperature some time to return back to the normal pattern it proceeds. I gave it time to “come down.” When it returned back to normal, I didn’t feel tired and the intense pressure to sleep faded.

This same body temperature drop happens after you sit in one place for a long time. Listen, you could take a person who is robust, athletic, and naturally energetic, but if you put them in front of a TV for 3 hours, THEY WILL GET TIRED! This is simply because our body temperature drops when we’re NOT MOVING.

That’s why the biggest antidote to feeling tired is Exercise and movement, NOT SLEEP.

During the morning our body temperature is low too, which creates feelings of Drowsiness and tiredness, however, most of us chose to Mask this feeling by consuming large amounts of caffeine. The other main temperature drops happen in the afternoon, and in the mid-evening.

In the Powerful Sleep system I describe the EXACT methods to gain a full understanding of your body temperature rhythm, so you can create a quick RISE of body temperature in the morning, and delay the body temperature drop in the evening. This allows you to stay awake and ALERT longer, have more energy and MORE TIME (time is a precious commodity!)

~~~~~~~~~~~~~~ About The Author:

Kacper Postawski is an innovative sleep science researcher and the creator of the “Powerful Sleep - Secrets of the Inner Sleep Clock” system. He can show you how to reduce your sleep by up to 3 hours, create more time, and an abundance of energy in your body by sleeping LESS! Not more. He dispels the “8 hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know. Find out more about Powerful Sleep.

Stress, Anxiety and Ear Reflexology

May 2nd, 2006

Ear Rubbing

The ears (just like the feet) contain Reflexology areas and points corresponding to major body parts and areas. Consequently, rubbing your ears is highly therapeutic and relaxing.

Sit somewhere quiet and comfortable. Keep your back straight.

Use your thumbs and the outside edge of your index fingers to rub and gently pull your ears from the top to bottom.

Ear rubbing can be done for 1-2 minutes, 2-3 times a day.

You can also use the tips of your index fingers to rub the inside surface of both ears. Start at the ear opening and work your way to the outside edge. Be sure to rub ALL the curves and folds of each ear, including behind your ears.

Do this for 1-2 minutes per ear.


  • Calms & relaxes you
  • Helps you sleep when done before bed

To enhance these Acupressure and Reflexology for Anxiety techniques, it is highly recommended that you also do Breathing exercises every day. Slow, deep Breathing plus Acupressure and Reflexology combine to form a highly effective self therapy for emotional Stress, Tension, Anxiety and nervousness.

How To Perform Yoga Exercises

April 30th, 2006

When you have decided to start with your Yoga practice, it is imperative for you to learn how to perform a pose properly. Thus it is advisable for you to find a right teacher who will guide you in the correct manner of performing these poses.

Since yogic exercises involve the static and isometric contraction of the muscles, where the muscles are held in a state of Tension without causing the corresponding body part to move; it is important to note that the stretching or contraction of the muscles should not be done abruptly or suddenly. You should endeavour to reach the final pose as slowly as you can, so that there is a steady rise in the Tension of the muscles. Always reach the final posture slowly through the intermediate postures. Master all these postures slowly one by one.

The movement of each body part should be done under complete control of the muscles exercised. This is achieved only after practicing for a certain period of time. There should be no jerks or violent movements. Each step should be executed easily, smoothly and gracefully. Initially, when you start learning the Yoga, there is a tendency to use muscles not concerned with the specified movement.

But over a period of time with due practice, you can eliminate the unproductive muscular activity. As you progress, you learn to use only the specified muscles for contraction or stretching while the other muscles are kept relaxed.

Avoid rushing into the final position of any posture, unless you have thoroughly mastered the intermediate stages. Always proceed as far as comfortably you can and hold this pose for some time. This will train the required muscles in a few days and thus you can get smoothness and grace. Take caution not to overwork any muscles.

Do not control or restrict your Breathing. If you are sick or absent from your practice for a long time, start slowly and reach the previous level only after some time. At the end of the session, you should feel fresh and relaxed. You must experience the lightness and exhilaration at the end of every session.

You can adjust the duration of various techniques according to your capacity and there should be no exhaustion or Tension.

Following all these practices will ensure you get a correct Yoga session.

About the author

Kevin Pederson is the webmaster for Yogawiz

Power Naps - What Most People Don’t Know About Naps

April 26th, 2006

One of the biggest questions I get asked all the time is “Are naps good for you? Or bad? I’ve heard both sides of the story.” I’d like to settle this argument once and for all right here, and reveal to you how you can properly manage your sleep to create an abundance of energy in your life, with LESS sleep.

Yes, naps are VERY good for you, IF you understand how the sleep system works, and you know how to nap PROPERLY.

In my “Powerful Sleep” course I teach people how to properly understand their sleep system, circadian rhythm, light exposure, and how it affects their inner sleep system. While we can’t get in this article, here’s what is true:

Most people don’t realize that sleep is actually quite a complex and fascinating inner system. When we’re sleeping, we’re not just dead zombies off in an unknown universe. Your inner sleep system is a mechanism which follows specific time periods and stages to energize your body.

So how do you nap properly?

You take what are commonly referred to as “Power Naps”, or what I usually refer to as “Stage 2 limited naps.”

You see, when you sleep you go through what are called “sleep stages”, there are 5 stages in total. The first two stages, Stage 1 and 2 are your “Light Sleep”. It’s during this stage that we sleep “lightly”, we are easily wakable, and our circadian rhythm isn’t altered enough to create a disturbance in the sleep system.

The Energizing effects of Stage 1 and 2 sleeps are very beneficial, just 10 minutes of sleeping in these stages can restore your energy to the point where you feel as if you slept for 8 hours.

However, why do most people do more HARM than GOOD to themselves by napping?

It’s simple, they don’t know about “deep sleep.” Deep sleep comprises of all the other sleep stages. It’s during deep sleep that your body undergoes a MASSIVE physiological change, your body temperature, heart rate, respiration drops. Your blood vessels dilate and all the blood that is usually stored in your main organs during the day is channeled to your muscles to repair them.

If you enter deep sleep during the day, your circadian rhythm, and your “inner sleep clock” (see link below for details) will be altered and out of wack, often resulting in an in-balanced, weak sleep system and lower energy levels all together.

For an average person it takes about 45-90 minutes to enter “deep sleep”, this is why for an effective nap you MUST keep your nap down to a MAXIMUM of 45 minutes. Even 45 minutes is sometimes too much. The most energizing naps are usually 10 to 20 minutes long.

If your naps last too long, you will enter deep sleep. Waking up from a deep sleep phase is more harmful to your sleep system and your energy levels than good! You will often feel lethargic, low on energy, and in that “zombie” state of mind.

If you use naps properly, you can boost your energy levels drastically, and lower your sleep time down drastically.

However, there are still two vital things you must know about napping in order to make them super effective during your day, so that you’re capable of lowering your sleep, and boosting your energy.

  1. You must know exactly what the best time during the day is to take your nap.
  2. You must know what to do AFTER your nap to speed up your body temperature rise.

Both these sleep secrets are explained in the Powerful Sleep package.

About The Author:

Kacper Postawski is an innovative sleep science researcher and the creator of the “Powerful Sleep - Secrets of the Inner Sleep Clock” system. He can show you how to reduce your sleep by up to 3 hours, create more time, and an abundance of energy in your body by sleeping LESS! Not more. He dispels the “8 hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know. Learn more about Powerful Sleep.

What Are Asthma and Allergies?

April 20th, 2006

Asthma is a disease of the lungs where the airways become blocked or narrowed causing difficulties in Breathing. These effects are usually temporary, but they cause Shortness of Breath, Breathing trouble, and other symptoms. Asthma is a chronic disease affecting nearly 20 million Americans. Worldwide, asthma prevalence ranges from 1.9 percent to 36.7 percent in various countries, according to the International Study of Asthma and Allergy in Children.

Asthma is commonly divided into two types: Allergic or extrinsic asthma and non-Allergic or intrinsic asthma. Although asthma can cause severe health problems, treatment can control it and allow a person to live a normal and active life.

Allergic and non-Allergic asthma are mainly chronic inflammatory diseases of the airways. This means that people with asthma have inflamed airways which causes two secondary symptoms: (1) The bronchi, the airway branches leading to the lungs, become overly reactive and more sensitive to all kinds of asthma triggers such as Allergens, cold and dry air, smoke and Viruses. Also, (2) the lungs have difficulty moving air in and out, which is called airflow obstruction. Together, these symptoms cause the tertiary symptoms the coughing, Wheezing, tight chest and worse.

Asthma occurs when airways become temporarily blocked or narrowed due to exposure to Allergens (“Allergic asthma”), irritants, strenuous Exercise, Anxiety or other triggers. Symptoms include:

People with asthma have inflamed airways which are super-sensitive to things which do not bother other people and are called “triggers.” Asthma triggers vary from person to person based on whether one has Allergic asthma or non-Allergic asthma, but some of the most common triggers include:

  • Allergens
  • Irritants in the air
  • Respiratory Infections
  • Exercise
  • Weather
  • Strong Emotions such as fear, anger or excitement
  • Certain medications

Asthma episodes do not always occur right after a person is exposed to a trigger. Depending on the type of trigger and how sensitive a person is to it, asthma episodes may be delayed. Each case of asthma is unique just like you.

Asthma doesn’t have to impose any big limits on quality of life. An asthma management plan is important and something developed by you and your physician to help you control your asthma, instead of your asthma controlling you.

There are many things that can be done, including natural treatments, to take control of asthma and its symptoms to minimize any impact on life and activities. Asthma Medications may be either inhaled or in pill form and are divided into two types—quick-relief and long-term control such as Native RemediesBioVent (long-term control) and BronchoSoothe (quick-relief) which are 100% natural, safe and effective remedies for natural asthma relief and to assist with the management, control and prevention of asthma and can be a part of your asthma management plan.

Many, and in fact most, cases of asthma, particularly among children, have Allergies as a major component.


Allergies are diseases of the Immune System and are characterized by an overreaction of the human Immune System to certain substances that usually cause no reaction in most individuals. “Antigens,” or protein particles like pollen, food or dander enter our bodies through a variety of ways. If the antigen causes an Allergic reaction, that particle is considered an “Allergen” – and antigen that triggers an Allergic reaction. These are substances (or “Allergens”) that are eaten (peanuts, shellfish, etc.), breathed into the lungs or inhaled (pollen, dust mites, etc.), injected (bee stings, certain medicines, etc.) or touched (poison ivy, latex, etc.). The Immune System overreaction can result in symptoms such as coughing, Sneezing, Wheezing, Itchy Eyes, Runny Nose, skin Rashes or hives, itching and itchy and scratchy nose and throat. In severe cases it can also result in Rashes, hives, lower blood pressure, difficulty Breathing, Asthma Attacks, and even death.

Allergies are grouped by the kind of trigger, time of year or where symptoms appear on the body: indoor and outdoor Allergies (also called “hay Fever,” “seasonal,” “perennial” or “nasal” Allergies), food and drug Allergies, latex Allergies, insect Allergies, skin Allergies and eye Allergies.

More Americans than ever before say they are suffering from Allergies. It is among the country’s most common, yet often overlooked, diseases. Allergies are not only bothersome, but many have been linked to a variety of common and serious chronic respiratory illnesses (such as Sinusitis and asthma). Additionally, Allergic reactions can be severe and even fatal. Allergies have a genetic component. If only one parent has Allergies of any type, chances are 1 in 3 that each child will have an Allergy. If both parents have Allergies, it is much more likely (7 in 10) that their children will have Allergies.

There are no cures for Allergies. Allergies can be managed with proper prevention and treatment. Good Allergy treatment is based on the results of Allergy tests, medical history, and severity of symptoms. It can include three different treatment strategies: avoidance of Allergens, medication options and/or immunotherapy (Allergy shots).

Some people don’t take Allergy medicines because they don’t take their symptoms seriously and say “Oh, it’s only my Allergies.”. The result may be painful and worse complications such as sinus or ear infections. Don’t take the risk because there are other options available to treat Allergy symptoms rather than the traditional Allergy medications, Allergy shots, or consulting an allergist.

There are many safe non-prescription medicines available to relieve Allergy symptoms such as Native RemediesAllergiClear and SOS HistaDrops which are 100% natural, safe and effective herbal and Homeopathic Remedies to naturally clear Allergies and protect against all Airborne and Seasonal Allergies, Allergic Rhinitis and Hayfever!

Irritable Bowel Syndrome (IBS)

April 19th, 2006

IBS is challenging and painful condition that can last for years and cause a reduced quality of life. The good news is that relief is possible. Primarily by taking an integrated approach to treatment - focusing on the whole person, not just the symptoms of the disease- individuals can make effective lifestyle, diet, and supplement changes that can have profound effects toward alleviating IBS.

What is IBS?

The most challenging aspect of IBS is that it can’t be definitively diagnosed using a biological or chemical test. Rather, it is a collection of varying symptoms. The primary symptoms are abdominal pain and bowel dysfunction, including gas, diarrhea or Constipation, discomfort, Bloating, and Nausea. Most doctors diagnose IBS by ruling out other diseases and confirming symptoms. Diet, infection, and psychological stressors seem to underlie these symptoms for most patients with IBS.

What causes IBS?

Equally mysterious are the origins of IBS. Some research suggests that with IBS, the contractions of the colon that move food and waste through the intestines are abnormal, ranging from spasmodic to completely stopped. In the simplest sense, these abnormal contractions cause diarrhea and/or Constipation, as well as poor digestion and malnutrition. Further, they can indirectly lead to bacterial imbalance, compromised immunity, poor Metabolism, and changes in mood and hormonal activity.

Physical and mental stresses also are contributing factors, affecting contractions in the colon as well as the absorption of liquids and nutrients. People who have been exposed to psychological, physical, and/or sexual Trauma in childhood appear to be at higher risk of developing IBS. Approximately 20 percent of individuals may get IBS as the result of a parasite, infection, or other inflammation of the intestine.

For those affected, the medical solutions can be disheartening. Few prescription drugs exist, and what is available can have serious side effects. For example, alosetron hydrochloride (Lotronex), a prescription medication that has been prescribed to women with IBS, can cause severe Constipation and reduced blood flow to the colon. These effects have been associated with ischemic colitis, a critical condition of inflammation, irritation, and swelling of the large intestine.

Commonly used over-the-counter treatments have drawbacks as well. For example, one big mistake people with IBS make is taking too many antacids. Pain in the stomach and intestines doesn’t necessarily equate to too much acid. In fact, the opposite is often true.

A condition called hypochlorhydria, marked by insufficient levels of hydrochloric acid in the stomach, can cause maldigestion and symptoms of IBS. Additionally, many patients with Heartburn take antacids and other medicines, which further decrease acid production and compromise the Immune System. In a recent study, users of acid-suppressing medicines doubled their risk of pneumonia.

With acid suppression and chronic antibiotic usage, it’s possible for unhealthy bacteria to proliferate in the small intestine and result in a state known as small bowel bacteria overgrowth (SBBO) or dysbiosis. These problems of imbalanced bacteria can lead to decreased absorption of important nutrients and Vitamins. SBBO must be remedied with antibiotics or anti-microbial Herbs.

Beyond what’s found at the pharmacy, certain behaviors will usually worsen IBS, including eating large meals; taking big doses of medications; and consuming wheat, milk products, chocolate, caffeine, and alcohol. Stressors, both physical and mental, also are common aggravators.

A properly functioning Digestive System is a finely tuned physiological machine that runs the tasks of digestion and nutrient absorption, immune regulation, Metabolism, and certain hormonal balances. Untreated, IBS can have profound negative effects on the whole body.

Nearly 70 percent of the Immune System is located in the digestive tract. At birth, the intestines are sterile, but within two years, they become home to more than 100 trillion bacteria. These bacteria play a crucial role in the maintenance of the Immune System, fending off pathogens and keeping the gut in balance. IBS can throw off the bacterial balance in the intestines, compromise the Immune System, and affect overall health and wellness.

Digestion - breaking down food, absorbing nutrients, and expelling waste - is also compromised with IBS. When the intestines don’t digest properly, it’s hard to get sufficient nutrients, and a state of slow malnourishment is created. Sometimes, a leaky gut can result, causing undigested food to escape the small intestine, enter the blood stream, and cause Allergy, inflammation, and Stress in the liver.

What you can do now

Unfortunately, there’s no cure for IBS, no magic pill or prescription. But there are several things that you can do to start feeling better right away. Following are some of the best ways to help minimize flare-ups and keep your intestines as healthy as possible.

  • Chew. It sounds obvious, but proper chewing is the first step toward good digestion. Gobbling down chunks of food is hard enough on healthy stomach and intestines, but it’s even harder if you have IBS. Digestion starts in the mouth, so take your time and chew completely before swallowing. Each part of the digestive tract needs time to do its work without being overwhelmed. Also, avoid overeating. Eating too much food puts tremendous physical Stress on the Digestive System.

  • Eat right. Eat a hypoallergenic diet of whole foods and drink lots of water to keep the intestines hydrated. Eliminate-or at least reduce-refined carbohydrates and sugars. Honey and syrup appear to be better than sucrose, which is better than fructose. Excess consumption of trans fats can cause irritation and irregular contractions in the intestines. Opt for moderate servings of healthy fats found in foods such as Olive Oil, flaxseed oil, Avocado, salmon, and chopped nuts.

  • Steer clear of caffeine and coffee. Not only will caffeine shock the intestines, but as a central Nervous system stimulant, it will add Stress to your whole body.

  • Be careful with dairy. Milk, cheese, and other dairy products are notorious for aggravating the bowels and causing diarrhea or Constipation, gas, Bloating, and Nausea. This may be due to lactose-intolerance, or it may be a reaction to cow’s-milk Proteins. Some over-over-the counter medications will help the former; abstinence will help the latter. Most plain yogurts are OK.

  • Watch out for wheat and other gluten-containing starches. These too can aggravate the intestines and trigger food sensitivities and Allergies. In some cases, potential IBS suffers may in fact have celiac disease, otherwise known as gluten sensitivity. The symptoms are similar, including diarrhea and discomfort, but with celiac disease, gluten can cause serious damage to the intestinal lining. In this case, abstaining from gluten is the only option. A simple blood test can help diagnose celiac disease.

  • Don’t neutralize yourself. Avoid or eliminate antacids. If you’re eating right, you shouldn’t have an excess acid problem. IBS is not Heartburn, so taking antacids won’t bring true relief. Also eliminate proton pump inhibitors - acid suppression drugs used to treat ulcers - and Antihistamines, which reduce acid levels. These too will slow digestion and worsen IBS by creating dysbiosis.

  • Exercise. Just like the other muscles in the body, the intestines are toned and regulated by moderate, regular Exercise. Over time, doctors have observed that people who don’t Exercise tend to have more sluggish bowels, which, in turn, exacerbates IBS.

  • Take probiotics. This is a must for anyone with IBS. Regardless of the causes of your condition, the balance of good bacteria in your intestines is probably precarious at best. Supplementing with a combination of lactobacillus and bifidobacteria is one of the most effective AIDS for the digestive tract. Recent research suggests taking at least 50 to 100 billion cfu (colony forming units) daily for IBS. For intestinal recovery after a cycle of antibiotics, take 20 to 40 billions cfu daily. Refrigerated cultures are preferred over unrefrigerated pills and powders. Home-made yogurt is an excellent source of probiotics, but commercial yogurts often have much lower counts.

Specific remedies

Considering again an integrated approach to treatment, related complications may be present and need to be addressed with the help of a health practitioner.

  • IBS sufferers with pancreatic insufficiency should supplement with pancreatic enzymes.

  • A person with insufficient bile should drink lots of water and take supplements that help the body use fat, such as milk thistle, taurine, and selenium. These support the liver and the communication between the liver and the colon, helping the body maintain proper bile levels and fat absorption rates.

  • A person who has parasites or other microorganisms can benefit from anti-parasitic Herbs such as black walnut, wormwood, Goldenseal, and oil of Oregano. Oftentimes, additional drug treatment is necessary; new medicines are now available in the United States.

  • If you have yeast overgrowth, limit sugar, flour, and refined grains. Take vitamin B6 in combination with Anti-Fungal supplements. If conditions persist, more aggressive treatment with antifungals may be necessary.

  • If you have bacterial overgrowth, support stomach acid, and avoid acid suppression therapies. If conditions persist for more than four to six weeks after beginning to use those tactics, antimicrobial Herbs or antibiotics (along with probiotics) may be necessary.

  • For nutrient deficiency and poor nutrition, supplement with Vitamins and minerals. Generally people with IBS have low levels of B Vitamins, which are absorbed at the end of the small intestine, the location of bacterial overgrowth. Supplementation with B-complex and a multivitamin is important and useful. Occasionally additional B-12 is also necessary.

Inflammation from infection, food Allergies, or dysbiosis may also damage the intestinal villi, the microscopic projections in the lining of the gastrointestinal tract that absorb nutrients and carry them to the blood. L-glutamine is effective at healing and repairing the villi, but it is essential to remedy the underlying problems first. L-glutamine can be used as a source of food by unwanted bacteria and yeast. It should only be taken as a restorative after the other conditions have been treated.

Many times, psychological and Stress disorders get better with an improved diet and proper treatment of an individual’s underlying causes, but for serious or stubborn issues, professional counseling and Stress management are helpful in controlling IBS symptoms.

Getting through to the other side

Because IBS is a collection of different symptoms that affect individuals in varying forms and intensity, it’s nearly impossible to prescribe a blanket protocol for treatment and management of the condition. The best approach is to first start with the basics.

Begin with the dietary changes; take out common food Allergens like milk and wheat, and experiment to find out what other foods may cause you trouble. Stay away from the simple sugars, which can act as a food source for unwanted bacteria. Avoid caffeine, trans fats, refined carbohydrates, acid suppressants, and large meals.

Most people should see significant improvement after following these guidelines. If you make these changes and still don’t feel better, consult a healthcare practitioner for an in-depth examination to rule out infection, parasites, inflammation, or other disease processes.

Each case of IBS is a unique collection of symptoms and causes, an imbalance in the Digestive System that can be effectively corrected by the individual, sometimes with the help of a healthcare practitioner who understands diet and nutrition. Take the integrative approach, and trust your gut. IBS is signal of imbalance; improvement in your gut will help you to feel healthy from the inside, out.

Do You Have IBS?

If you go to a doctor to find out if you have IBS, the doctor will consider the Rome Criteria, which is the following checklist of typical symptoms. For a quick self-check, see the list below, but don’t consider this a replacement for a visit to your healthcare practitioner.


In the past 12 months, experiencing at least 12 weeks (not necessarily consecutive) of abdominal discomfort or pain that has two out of three of the following features:

1) Discomfort is relieved with defecation.

2) Onset is associated with a change in frequency of stool.

3) Onset is associated with a change in form appearance of stool.

Other symptoms that are not essential but support the diagnosis of IBS include the following:

  • Abnormal stool frequency (more than three Bowel Movements a day or fewer than three Bowel Movements a week)

  • Abnormal stool form (lumpy/hard or loose/watery stool)

  • Abnormal stool passage (straining, urgency, or feeling of incomplete evacuation)

  • Passage of mucus

  • Bloating or feeling of abdominal distension

Symptoms in the Rome Criteria are not the only indicators of IBS.

Non-intestinal symptoms include the following:

TrafficMetro Banner Exchange