Reversing Digestive Misery

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ReveRsing Digestion MiseRy:

Uncommon Cures for the Worst Gastrointestinal Problems

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Your Digestive Health ransormation Starts Here .......................................ix Part I—Te First Steps.................................................................................. 2 Getting to Know Your GI System ......................................................................... 4

Mouth & thot .................................................................................................... 4 Eophgu .............................................................................................................4 Stoch ................................................................................................................ S ntetne .......................................................................................................55 Lge ntetne ....................................................................................................... 5 Rectu & nu ..................................................................................................... 6 Restoring Your Foundation or Digestive Health ................................................. 8 Et  hethy, bnce, ey-to-get et .............................................................8 Dnk pue, cen wte .......................................................................................17 Ste ee ...........................................................................................................18 Cete bnce bcte o n you bowe ....................................................... 21

Part II—Action Plans or Specic Conditions ............................................ 26

Acid Reux/GERD ............................................................................................ 28 A coon bun ..................................................................................................28 Drug chart: acid reux/GERD............................................................................... 29

Contbutng cto ............................................................................................30 Copcton o chonc GERD ........................................................................30 Wht NO to o  you he c eux o GERD ............................................. 31 You Acton Pn o Ac Reux/GERD ............................................................ 35 Ulcers ................................................................................................................. 38

A pn he by ny ........................................................................................38 Drug chart: ulcers ................................................................................................. 39 Supecte cue ..................................................................................................41 Dgnong n uce .............................................................................................44 You Acton Pn o Uce .................................................................................45 Irritable Bowel Syndrome .................................................................................. 48 Sypto ...........................................................................................................48 Contbutng cto ............................................................................................49

You Acton Pn o IBS .....................................................................................51

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Food Allergies .................................................................................................... 56 Iete . eye oo ege .................................................................... 56 Coon tgge ................................................................................................ 56

Ntue n nutue.............................................................................................. 57 Wekene ntu eene .................................................................................. 58 Foo egy ecton ..........................................................................................59 Dgnong  oo egy ....................................................................................59 You Acton Pn o Foo Aege .....................................................................60 Inammatory Bowel Disease.............................................................................. 62 Te “D” ke  eence .................................................................................62 Celiac Disease .......................................................................................................62 Ste   tgge ..................................................................................................63 Ucete cot ..................................................................................................64

Cohn’ ee.....................................................................................................64 Othe he ypto n copcton .........................................................65 Mkng  gno ..............................................................................................65 ton tetent ...........................................................................................66 Det thepy ........................................................................................................ 67 You Acton Pn o Intoy Bowe Dee...............................................69 Colorectal Cancer .............................................................................................. 72

Rk cto ..........................................................................................................72 Sypto to wtch o........................................................................................72 Rte o cooect cnce eth e ng ...........................................................73 Fo bengn poyp to ne cnce…the pogeon o the ee ................. 73 Botc to the ecue…once gn.........................................................................73 Peentte heth o n unkey ouce .........................................................75 Moe outon....................................................................................................... o  hethy coon .......................................................................80 79 Get ceene! Six ried-and-rue ips or Worry-Free Colonoscopy Prep........................................ You Acton Pn o Peentng Cooect Cnce .............................................86 When cooect cnce  you ety ..................................................................88 You Acton Pn  You He Cooect Cnce .................................................93

Part III – Addressing Distressing Symptoms ............................................... 96 Heartburn .......................................................................................................... 98

You Acton Pn o Hetbun...........................................................................99 Indigestion ....................................................................................................... 102

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You Acton Pn o Ingeton ....................................................................... 102 Nausea ............................................................................................................. 106 You Acton Pn o Nue ..............................................................................106 Excessive Gas.................................................................................................... 108

Te et on g .............................................................................................. 108 Cue o exce g ...........................................................................................108 Mecne n ec conton .....................................................................109 Drug chart: excessive gas ...................................................................................... 110 G pn ............................................................................................................110 You Acton Pn o Excee G .................................................................... 111 Diarrhea........................................................................................................... 114 Chonc he ...............................................................................................114 Drug chart: diarrhea ........................................................................................... 114

Acute he ...................................................................................................114 Copcton ...................................................................................................115 ton ....................................................................................... 116 Atentetetent to cone o tetng he ...................................................... 117 You Acton Pn o Dhe ...........................................................................121 Constipation .................................................................................................... 124 Wht  contpton? ........................................................................................124

Cue n conton octe wth Human contpton ........................................... 124 124 Dening Normal: What Is a Healthy Stool? .............................................. Drug chart: constipation ...................................................................................... 125 Mgue bowe hbt ..................................................................................... 128 Get thng ong .............................................................................................128 Keep thng ong ........................................................................................... 129 You Acton Pn o Contpton.....................................................................131

Part IV—Digestive Freedom, Now and Forever......................................... 134 Give Yoursel a Digestionune-Up Each Year ................................................... 138 Detoxy genty ..................................................................................................138 Stt wth n heb xte n ntu be uppeent .................................138 Foow wth etote oe e extct .............................................................139 en to you e, too .......................................................................................139

Resources .................................................................................................. 140 Endnotes ................................................................................................... 144

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Your Digestive Health Transormation Starts Here De Fen, You gete yte  you boy’ unung heo. It bek own the oo you et n en ctc nutent nto you boote, utnng  o you othe ogn n yte. But, beyon th obou oe, you gtontetn (GI) tct  o  jo pye n you une yte. It’ whee you boy ot the goo o the b n wht you’e ngete, ke ue o wht’ neee o you heth n tty, n ente the et. It neutze pthogen wth c, enzye, n eny bcte. An t enue tht othe toxn oe ey though you gete ogn n out o you boy. Tt’ why, when oethng’  wth you gete yte, you whoe boy ue. Wthout hethy GI uncton, you open the oo to nutton ecence, ncee bopton o toxn, poo une uncton, nton, tgue, n  nne o heth conton—o no to e-thetenng. Unotuntey, gete ent n oe he eche epec popoton n ou county. It’ ette tht 1 n 10 Aecn ue o hetbun t et once  week. Moe thn 4 on Aecn he equent contpton, ccountng o 2.5 on phycn t  ye. 1 n 5 Aecn h ypto o tbe bowe ynoe (IBS), kn kng t onecooect o the ot coon gnoe octo. An, not countng cnce, cnce  theoe th ot coonby cnce oun n en n woen n th county, wth oe 106,000 new ce gnoe ech ye. Dgete pobe cn he  pooun eect on the quty o e. Tey bng on phyc pn n ey coupe wth eoton upet n ebent. It’  hey buen to be n peope e heng out over 19 billion dollars  ye n pecpton ug n over 5 billion dollars n oe-the-counte pouct tyng to n ee. Accong to  ecent epot o the US Deptent o Heth n Hun Sece, 1 o eey 10 Aecn ecee t et one GI ecton on n outptent b 2007, cope 1 o eey 15ncee Aecn n 1997. An th 60% ncee went n hn n hn wth wth whoppng 170% n tot expentue on thee ecton.1

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But otcue. o theeAn ug eeon, the ypto o gete oe, not the uneyng o ony tht pe the pobe (n ug copny pot) w unoubtey contnue to gow. A to tht the ct tht ny o thee gete heth “outon” he e eect tht nge o nnoyng to wooe to e-thetenng. An, oncy,  ge nube o the unwnte e eect e…ton gete pobe! So ung thee pecpton n t. oe-the-counte ug cn uttey copcte you gete te the thn ee Tnkuy, you gete heth oen’t he to oow th  pth. Tee e e, ntu, provew n outon cnohep you ebu  o tong, cpbeecton gete yte. An ot o whttht ye oe-the-counte pecpton nee cou—eoe you gete copnt and boot you oe heth. In th book, I’ ge you  be oeew o you zng gete yte to hep you bette ppecte  t oe o you. T hot ntoy eon w o enhnce you unetnng o how cetn nutent, technque, o othe outon I ecoen ctuy wok to bng tng ee o you gete yte ent. Next, I’ outne the ou eent tep you nee to tke to nutue n oty you gete yte, cetng  o ounton o gete wene. Tee e: •

Etng  hethy et

•

Dnkng pue wte

• •

Mngng you te n Cetng bnce bcte o n you bowe

Ten, I’ll address six major digestive ailments that are plaguing our country’s population, including: • • •

Ac Reux/GERD Uce IBS—Itbe Bowe Synoe

• •

Foo Aege IBD—Intoy Bowe Dee (ncung Cohn’ n Ucete Cot)

•

Cooect Cnce

Fo ech, I’ ge you et bout the oe n n cton pn o eng t, copete wth ety uggeton, nutent ecoenton, n technque tht he bought ee to othe wth th conton. Mny o thee conton he coon ypto—ncung hetbun, ngeton, nue, excee g, he, n contpton. An n the next ecton o th book, I’ coe ech o thee ypto, wth y pecc ecoenton o enng the ueng tht they bng.

x


Uncommon Cures for the Worst Gastrointestin

I you’e ee then o thee gete buttoon’t he  ente gno o expeencng  pecc conton, you’ wnt toypto, kp ecty the Sypto ecton o the book o you cn en oe bout the ypto you’e expeencng n wht to o bout the etey. Wth thee et n hn, you’ he wht you’e nee h beoe…the too to tuy tno you gete heth o you cn ecoe the joy o ng n gete coot.

You n goo heth,

D. D W P.S. o ke t ey o you to peent y ecoenton, I ncue  “Reouce” ecton t the en o the book. Tee you’ n et on the pecc bn n pouct I ugget,  we  whee to go to n the.

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P

PaRt i

T he First Steps

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I

PaRt i:

The First Ste2ps

3



Getting to Know Your GI System

P

r a checy bekown the oo youonget t cnphycy bob ton nouh t ou getetoyte  copex e ognnto tht nutent wok togethe n enegze you boy’ ce n yte, o excete  wte oute the boy.

Y

I

Tett enty  the n pt outh, o the gete yte, whee you  oo te o to nhcn n cont o you thot, eophgu, toch, ntetne, ge ntetne, ectu, n nu. Te ege ength o th GI tct n n ut e n pthwy,  20–30 ncung eet! you Youpnce, gete e, yte n o gbe. ncue ogn tht e oute th Let’ tke  ook t the jouney tht tnpe wthn you t eey e.

Mouth & throat

When you tke  bte o oo, ucu ebne tht ne the outh n uct o you y gn n you cheek, tongue, n une you jw epty the content nto you outh. You  contn gete enzye tht begn the poce o

YourSystem Digestive

bekng own the oo you et nto t coponent pt. You teeth wok to cut n gn you oo

Mouth & Throat

➞

nto e, oe ey getbe pece, n you tongue not ony tte the oo n you outh, but ee to x t up nto  b ce  bolus n puh

Esophagus

t to the bck o you outh o you cn wow t.

Esophagus Swowng tt   wth ounty oeent, but contnue utotcy ucu contcton tht cete the we-ke oton tht pope you oo though the eophgu to you toch. Large Intestine T oeent  known  peristalsis, n occu ➞ thoughout you GI tct.

Stomach

Small Intestine

You oo’ pet-popee tp though you 10–13 nch ong eophgu tke e thn 10 econ. T thn-we, ucu chnne  ne wth ucu ebne n h n uppe eophge phncte (UES) t the top to keep oo o gong bck nto you thot, n  owe eophge phncte (LES), whch open to eee

Rectum

➞ Anus

PaRt i:

The First Ste4ps

oo ntoon’t youke toch n then gn to ke ue cutc chec o you toch the wy ntocoe the eophgu.

Stomach You toch   ge, ben-hpe ogn tht ecee oo o the eophgu n then ee   toge chbe o ot. It ue hythc uce contcton n gete enzye to contnue bekng own the bou nto e nutent tht you boy cn ue. Te ce nng the toch ecete hyochoc c n the pecuo o the no c. enzye pepn. YouBoth toch o thee o eceton ecete ucu hep bek to potect ownte the o poten thee n cooe you ooc nto n enzye. toch’ ctyby oen’t ee to bek poten, though. It oYou potect gnthgh necton kngjut ot bcte thtown enteoo the toch. Foo en n you toch o n ege o 2–6 hou, n whch te t’ tnoe  ugy qugey ce chyme ount oyou teet. t tke o the toch to wok nto t gc epen on the. Te type o oo Hethy, whoe oo tke bout 2 hou o you toch to get. A hgh-poten e cn tke up to ou hou, n  hgh-t e up to x hou.

Small intestine You toch eee t chye nto the uoenu—the t egent o you  ntetne—though the pyoc phncte. T gtekeepe egute the ount o chye t et though o the toch ech te, to keep the  ntetne o becong oewhee. Te uoenu pup wte nto the x to ute the toch c n o ecee enzye o the pnce, be o the e, n be t o the gbe, whch hep wth geton n bopton. In ct, bopton o nutent  the  ntetne' py uncton. Mot o the uoenu n the ene o the  ntetne,  ne wth o n  pojecton ce  n co, whch ncee the uce e to ow o gete nutent bopton. It  n the  ntetne whee t, tche, n poten e boken own nto bobbe c, pe ug, n no c. Once boken own nto  enough ptce, uebe nutent cn be bobe though the thn nng o the  ntetne nto the boote n yphtc yte to be ce thoughout you boy o ue n unctonng. Te chye’ tp though the  ntetne uuy tke bout 3–5 hou.

Large intestine You ge ntetne, o ce the coon,  bout ou eet ong n hghy ucu to keep ucu gete ong ong ung Atony, pet. Teyou wge o the ntetne o ecete to oo ctte th oeent. ntetne ebob up

5



to 90% o the wte n eectoyte enng n the gete te, eng behn o ec tte. Te te t tke o oo to te th t eg o t jouney e gety, but  ette to be between 4–72 hou.

Meal Time! How long does a meal take on its

P

fantastic system? journey through your digestive

ra t

Transit Location Transit Time

You coon  o hoe to t coone o bcte. Te “goo” bcte (o pobotc) hep wth geton n

Esophagus Stomach

< 10 seconds 2-6 hours

Small Intestine

3-5 hours

bopton o nutent, no ke potnt ubtnce uch tn K. You w oon en the -echng

Large Intestine Total

4-72 hours 9-83 hours

I

heth benet ount o thee opobotc ntnng n pope you gut.

Rectum & anus Te n x nche o you coon ke up you ectu. Fec wte coect hee unt t eche  pont o une tht gn the uge to eecte. Te exten n phncte   uce une ounty conto tht t t the botto o you ectu. It keep ece n pce unt you cn ech  toet. When you’e ey, you expe ece though you nu—the openng t the  en o you gete tct. You nu  oe pty o ntetn ce n pty o exten kn.

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Did You Know...

You GI tct  o ecent t bekng own n bobng nutent tht you too contn ony   ount o ungete oo. Fece e gey e up o bcte, be, ucu, ntetn ce, n wte.

PaRt i:

The First Ste6ps

7



Restoring Your Foundation or Digestive Health

P ra t

I

nutue n oty you gete yte. T ncue etng  hethy, bnce, ey-to-get et; nkng pue, cen wte; ngng you te; n enung tht n oe to egn you gete heth, you ut t y  pope ounton to you he bnce bcte o n you bowe.

I

et. Let’ exne ech o thee gete heth ounton “bung bock” n oe

Eat a healthy, balanced, easy-to-digest diet Te quty n bnce o the oo you et he  pooun eect on eey yte n you boy, but none oe thn you gete yte. T jut ke goo, pn ene, nce you gete yte  eponbe o bekng own thee oo, extctng the nutent you boy nee to ty hethy n t, n ecenty entng the et. I you on’t put quty, nuttou oo nto you yte, you won’t get the tn, ne, n othe ctc nutent you nee to potect n poote you goo heth—ncung tht o you gete yte. Futheoe, etng  et hgh n ug, ene cbohyte, n t, but ow n be n whoe oo w peent you gete yten o opetng you opty, thow o the ecte bnce o bcte n you ntetne, excebte gete woe. For instance, we now consume less ber and more rened carbohydrates than at any other time in history. Both o these habits slow digestive transit time, allowing toxins to sit in your body ar too long and providing uel or harmul bacteria strains.

Rehpng you ety n etng hbt n’t necey copcte, but oe eque cotent. Ate , o hbt cn be h to bek. But, the pyo  we woth the eot—not ony n the new gete coot you’ enjoy, but o the ncee n phyc n ent enegy you’ expeence. Te basics o a healthy, digestive system–supporting diet boil down to this: Focus on nutritious, low-at, high-ber oods, with an emphasis on resh vegetables and ruits, lean proteins, and whole grains. In addition, there are a ew dietary “secrets” that I want to share because they’re especially important or healthy, comortable digestion.

Hee e the et to hep you cete  et tht’ goo o you gete heth n oe wene…

Give dietary priority to wholesome plant oods Pnt oo e ow n t,tty oete n poten, nphytochec. contn n bunnce tn, ne, eent c, n potecte Spyoetng

PaRt i:

The First Ste8ps

Don’t Forget the Fiber! Americans should eat 25–30 grams of ber a day, but most consume 12–17 gramsatper day. to increase your dailyonly berabout intake, and make least 25Aim percent of your dietary ber the soluble form. To learn about good dietary sources of ber, check out these online resources:

• nhlbi.nih.gov/chd/Tipsheets/solber.htm • feinberg.northwestern.edu/nutrition/factsheets/ber.html •• dietaryberfood.com/soluble-ber.php dietaryberfood.com/ber-content.php Be aware, though, that higher-ber diets require an increase in uid intake. As you start to add more high-ber foods, be sure you’re drinking plenty of water.

oe hethy ut, egetbe, ee, n gn cn tcy chnge you boy’ nutent ee, whch benet you gete yte n  othe yte n you boy. Pnt e o ntue’ ony ouce o ety be. Inoube be, oun n whoe gn n the kn n oute cotng o ee, ut, n egue, poote bowe eguty, whch  ctc o the ecent eo o toxn o you boy. Fo th eon, gettng ucent noube be  potnt to you gete heth n une heth. Fut, egetbe, ee, n gn o contn oube be, whch not ony nouhe n tengthen you coon o t cn peo t t bet, but o owe choeteo n hep ntn hethy boo ug ee.

Look or low-at, high-quality lean protein Te poten n you gete heth–uppotng et hou coe o en ouce ke pouty, h, egg whte,h, nont yogut, ben, n gn. See week,e ty to et w-cught cowte uch  on, ckee, heng, nte co,whch ch n hethy oeg-3 tty c n ton to beng goo ouce o poten. An o the tute t n e et.

Make sure you’re getting sucient omega-3 atty acids Te et o ou nceto oee  goo bnce o t n o o both pnt n n—ncung the pope to o oeg-3 n oeg-6 eent tty c. Tee tty c e you boy’ w te o othe tty c n copoun eent o contong  we ety o boy uncton—ncung hethy geton. In ct,  coon pobe teng o out-o-bnce tty c  oo ege. Oeg-6 n oeg-3 tty c e not neut, o o goo heth they ut be eten n  etey xe to. Te to o oeg-6 tty c to oeg-3 tty c n ou nceto’ et w typcy  hethy ou to one (4:1). oy tht to  nywhee o 20:1 to 25:1.

9



Chia—An Excellent Source of Fiber and Omega-3 Fatty Acids I can vividly remember watching late-night commercials in

P

the 1980s and hearing sprouts were shown growing out of a“Ch-ch-ch-chia!” funky terra cottaas Chia Pet. At the time, the last thing that would have crossed my mind was eating chia seeds as a food. Little did I know.

ra t

I

Chia (Salvia hispanica) was rst cultivated in the southern part of Mexico next to Guatemala. It has a long history of use among the Aztec and Mayan cultures, and is now gaining recognition as a modern-day miracle food. Oil from chia has the highest proportion of omega-3 fatty acids of any plant known. It’s naturally pest-free, so

it doesn’t require the use of pesticides or herbicides for growing. And it contains a naturally high level of antioxidants—including caffeic acid, chlorogenic acid, and quercetin—that protect it from rancidity. When it comes to omega-3 content, chia gives you a lot of “bang for your buck”: Omega-3 Content per 100 Grams Food Salmon, wild Pacic

Omega-3 1.7 gramscontent

Sardines

1.6 grams

Flax Chia

22.8 grams 24.3 grams

In addition to having a high omega-3 content, chia is a good source of protein and calcium, low in sodium, lower in net carbohydrates than other grains, and an excellent source of both soluble and insoluble ber. The easiest way to use it is to simply sprinkle it in salads, over vegetables, or on top of other foods. I suggest 2 tablespoons a day for adults and 1 tablespoon for children. Chia sources I recommend are Ruth’s Hemp Foods (ruthshempfoods.com or 877-359-4508) and Natural Remi-Teas (naturalremi-teas.com or 866-428-0575).

T bnce  ue, n pt, to the poputy o egetbe o n ou et, whch he bunnt oeg-6 tty c. Anothe tc chnge h been n ou county’ ng pctce. Ou nceto te etock thtn gze ny onte gthe noeg-3 othe pnt oo. Te et o uch n  ene h up to e content o et o eeot- n cge-e n tht e typc o toy’ etock. Lkewe, ny o the ot popu ety h, uch  on, tout, cth, hp, n othe, e now beng e nte o eh cught, whch tcy owe the oeg-3 eent tty c content. o oeg-3–ch coponent uch  nnow, k,Inte ge, o o gettng nect, the theeno h eet beng e oeg-6–ch gn n gn bypouct.

PaRt i:

The First Steps

10

o boot tty c ntke, ke n et pouty you chooe  o you wth oeg-3 ee-nge eeng pctce nue thtthe theet h you  w-cught, not e. Een oe potnt, ty to et oe k geen ey egetbe. Othe goo ouce o hethy oeg-3 tty c e ee o o x, hep, pupkn, n bck cunt. An  upng “newcoe” to the oeg-3 cene   oo o hgh tnng o centue pt—ch. (See peou pge o oe et on th.)

Stay away rom processed sugar

It’ o potnt tht you ty wy o pocee ug. Ae o beng cut to get, t contbute to weght gn n wek hoc wth you une yte by epetng you en gn. Sug h o been hown to ow own the obty o whte boo ce n euce the poucton o cetn ee-ghtng hoone.2 Sug he n ney  pocee oo, ptcuy n the o o hgh uctoe con yup. o o t, ty to tck wth eh oo  uch  pobe n ke ue you e be ceuy on the pckge oo te you o put n you gocey ct. I you he  weet tooth, byp the pocee ug n ty t wth one o thee two hethy, ntu weetene: Stevia

T ey ntuue weetene coe oo  pnt ounnwe Pguy n Bz, nn h the been n South Aec centue,  thoughout Jpn Pcc R. See ttbute et Ste pt o othe weetene. Ft, t et the gowth o ent pque. Secon, t oen’t uppot the gowth o Candida (the yet tht’ behn ot yet necton). An th, t h the unque bty o hepng to egute boo ug ee. T ke Ste one o the ew weetene tht cn be ue ey by peope wth bete. You’ n Ste o une the bn ne “u,” n t  wey be onne n n heth oo toe. Xylitol

T ug epceent, whch w coee n theo1800, h been to hep peent tooth ecy n een euce the ncence e necton noun chen. Reech ugget tht th  becue Streptococcus mutans (S. mutans) , whch   coon type o bcte tht ee n ent pque n the ucu ebne nng the outh, noe, n thot, cn’t popey get xyto. Xyto p the bcte’ bty to hee to uce, ke t e uent, n o ecee t nube. Xyto powe cn be ue   ect ubttute o ug n  type o cookng n bkng. It eue ke ug, n t’ pctcy  weet  ug. It’ be though nueou onne ete n n ny heth oo toe.

11



Fabulous ermented ood

Lctc c–eente oo wee ety tpe o thoun o ye, n ctc c–eente cbbge h been eee  one o the ot benec heng gent P r a thoughout ecoe htoy. t Dece beoe ntbotc, cbbge juce w ucceuy ue to peent o he I peptc uce. In one ecent tuy, cbbge juce one h  cue te o oe 92 pecent

n the tetent o thee uce, cope to bout 32 pecent wth  pcebo o othe tetent. Te oge n the tuy conte o ony 50 cc o w cbbge juce o  qut o ehy pee cbbge.3 Unotuntey, n the t 100 ye, ot o the oe benec eente oo he en o o. Much o the pobe h to o wth the wy we now peee oo, ptcuy egetbe. When eh egetbe ween’t  ey be thoughout the ye, they wee oten peee though eentton. Nowy, thnk to poe tnpotton n toge technque, we cn buy ou egetbe  ye oun. An when t coe to peeng egetbe, eezng n cnnng he becoe the etho o choce. Whe thee technque hep etn tn content n poe  hgh egee o conenence, they o tte to poe potnt gete heth benet. Proper bacterial ora in your gut

Lctc c–eente oo hep to ntn n nutue the pope bcte o n An ountng hown beyon  how o  oubt thtyou th owe  onebowe. o the ot potnt eech cto n h ntnng you goo heth. In ct, cetng  hethy bcte bnce n you gut  one o the ou bung bock o  tong uthe ong n thgete book. heth ounton, n I’ ge you oe et on th But,  be uy  tht pobotc—the “goo” bcte—wok to cow out hu bcte n poote hethy geton byuppot pong nutent bopton n encougng egu bowe oeent. Tey o the une yte by hepng to bock pthogen n othe toxn o beng ebobe nto you boy n by nzng the toxc bypouct o the b bcte n you bowe.

Balanced stomach acids

Lctc c–eente oo o hep bnce the poucton o c n the toch. When thejuce. toch pouce c,oeente hep o gtc When thee e  nhyochoc oepoucton c, they oo potect thencee tochcty n ntetn nng. A we get oe, ou poucton o the gete juce n enzye eque o pope geton begn to ecee, kng toch upet oe equent. Feente oo cn hep ke up o th o n eee ngeton.

PaRt i:

The First Steps

12

Improved acetylcholine production

Finally, lactic acid–ermented oods produce acetylcholine, a neurotransmitter that increases bowel motility and promotes the release o digestive juices and enzymes rom

stomach, pancreas, and gallbladder—all which are necessary or optimal digestive unct Did You Know…

?

In ton benet t poe to you gtontetn yte, cetychone h otobeen nke to the phe o eep ce p eye oeent (REM). REM occu when you expeence the eepet n ot benec eep. Snce oo pouce cetychone, tn whch to eon etng ctc thee c-eente oo eguy ght o enhnce you eepthbt, cntht tcy poe you oe heth.

Een though eente oo e no onge  coon ety tpe, I cn’t oete the nee o you to get the nto you y et. One o the eet n bet wy to o tht  wth uekut.

Sauerkraut

Mkng n etng you own uekut wth ctc c–eente cbbge  n ey, un, n nexpene poce tht I encouge eeyone to o, epecy  you he gete concen. Keep n n tht, ue to the cty, ctc c–eente egetbe hou be ue   copeent to e n not eten n ge quntte. Contency  the key, o et  ount—3 to 4 tbepoon—on  y b. Tere are several books currently in print on the subject o lactic acid–ermentation as

a method o preserving ood, but my avorite is Nourishing Traditions by Sally Fallon. (It’s available rom Amazon.com, Barnes & Noble or New rends Publishing at 877-707-1776.)

Te book h  weth o noton on ou heth topc n the chpte on ctc c-eente oo contn oy ecpe o uekut, pcke cucube, gc, beet, h, con eh, pottoe, ou chutney, Koen kch, n oe.

Yogurt—your other easy probiotic source Etng eente oo  n ey wy to get -potnt

pobotc nto you yte,   etng e-cutue yogut.

Unotuntey, ot o the yogut pouct be hee n Aec e en wth too uch ug n tc ngeent. Pu, een   yogut pckge y the pouct contn “e n cte cutue,”n thetoge pobotc benet eon oten ot unghee. nuctung, eey, o the yogut you goce’ A  bette (n oe ecou) outon  hoee yogut. I’e expeente wth ong th o ctch n t cn be tcky bune, o I ecoen ung  yogut ke nte.

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An Easy Way to Make Your Own Sauerkraut Dr. Williams’ Favorite Recipe

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(Makes 1 quart) • 4 cups shredded cabbage, loosely packed

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• 1 tsp. juniper berries • ½ tsp. cumin seeds • ½ tsp. mustard seeds

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sealiquid salt whey* (if not available, add an additional Tbsp. • 2 tsp. 1 teaspoon salt)

cup ltered water (Don’t use chlorinated tap water. Chlorine can destroy lactic organisms and prevent fermentation.) • 1microbial In a bowl, mix cabbage, juniper berries, cumin, and mustard seeds. Mash or pound with a

wooden mallet for several to with release Place a quart-sized wide-mouth Mason jar and pack down. minutes Mix water salt juices. and whey andinpour into jar. Add more water, if needed, to cover cabbage. There should be about one inch of space between the top of the cabbage and the top of the jar. Place a lid on the jar and close tightly. Lacto-fermentation is an anaerobic (without oxygen) process and the presence of oxygen, once fermentation has begun, will ruin the nal product. Keep at room temperature for three days. Transfer to a root cellar or the top shelf of your refrigerator. The sauerkraut can be eaten immediately, but it improves with age.

Note: It’s normal for white spots or a white lm to form on the surface of the liquid covering the sauerkraut. This is a form of yeast called kahm. Although it’s totally harmless, it can impart a bad taste to the cabbage. I would recommend removing it gently with a spoon before eating the sauerkraut. * If you use whey, it must be in the liquid form, not powdered. You can make your own whey by pouring yogurt into cheesecloth, a coffee lter, or a clean kitchen towel. Capture the whey liquid as it drips into another container. Using whey allows you to decrease the amount of salt needed and improves consistency. It is naturally rich in both lactic acid and lactic acid–producing bacteria.

theTee bet e o the ny bunch bn  the on Euo-Cune the ket toy, Yogut n Mke, I’e te whch qutecn  ew, be puche but I beee o  ety o onne ete. It’ exteey ey to ue n et e ke  btch o ecou, hethy yogut tht t thoughout the week. I you on’t wnt to ke you own yogut, thee e two toe-bought bn tht I ecoen n whch e key to contn benec bcte tht e t e n kckng. Tee e Stoneye F Ognc Yogut (wey be n gocey toe n heth oo toe) n Whte Mountn Bugn Yogut, whch  o oty thoughout the Mwet n Et Cot egon.

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The First Steps

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Homemade health rom bone broth

In ton to eente oo, nothe potnt ety coponent h egettby becoe n enngee pece—the no c gycne. T  unotunte becue gycne   coponent o ny boy uncton n  ecency cn eut n  we ety o heth pobe, ncung gete ent. Getn, the poten ubtnce e o bong n bone, kn, n tenon,  one o the che ntu ouce o gycne. An I beee the gycne hotge n ou et   ect eut o the ecee poputy o kng n conung bone both. I’e een peope wth  type o gete n oo egy pobe get tng ee wth the pe ton o bone both to the et. An bone both e ey to ke.

Simple for own a Healthful Soup To Steps make your bone broth, begin by placing the bones from organically raised sh, poultry, beef, lamb, or pork into a large stainless steel or porcelain don’t The recommend aluminum because it can leach intopot. the (I broth.) bones can be raw or cooked, and they can be stripped of meat or still contain meat remnants and skin. Cover the bones with water. Add a couple of tablespoons of one of the following per quart of water: apple cider vinegar, red or white wine vinegar, or lemon juice. Gently stir and then let it sit for about 30 minutes to let the acid go to work. Then bring the water to a boil and immediately cut back to a slow, steady simmer. Cover and continue to simmer for 4 to 6 hours for sh, 6 to 8 hours for poultry, and 12 to 18 hours for the other types of bones. Keep a lid on the pot to avoid having to add water (but add water if and when necessary). If you want to add vegetables, strain the liquid rst and then add the vegetables for about the last 30 minutes of simmering. Feel free to add other items— such as salt, pepper, butter, or olive oil—to enhance the avor. A slow cooker works well for bone broth since the temperature is generally low

enough that the lid will keep in the steam and it won’t require much attention. However, I’ve found that slow cookers generally take about longer than when I cook on the stove. If you want just the broth, strain the liquid through a colander and consume it immediately either by sipping as a tea or soup, or making it into gravy. You can also use it as the liquid to cook rice, beans, or grains. The broth can be stored in the refrigerator for about ve days, or stored frozen for several months. (I generally pour the cooled liquid into quart freezer bags and freeze those. When I want some broth, I simply open the bag and reheat the broth in a pot.) Note: Never cook or reheat the broth (or gelatin) in the microwave. Certain amino acids may convert into forms that can be toxic to the body when microwaved.

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Change the way you buy and eat your ood, too

o get the bgget benet o the oo you et, ty to buy ognc whenee you cn. Cetny t cot  bt oe n oete po oe qucky, but you heth P entey woth the netent. One o the bgget concen I he bout ny oo, epecy ot o the ut n egetbe be thee y,  the expoue to petce n othe

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enonent toxn. Etng ognc w hep you o thee n keep you gete n une yte o hng to poce the. Te US Deptent o Agcutue ecenty tete oe thn 27,000 oo pe n oun petce eue (py ethy pthon) n  nube o othe popu eh ut n egge. Te ot contnte wee oetc n pote peche, gpe, ppe, pe, pnch, geen ben, n eh n ozen wnte quh. Mot o the petce wee concentte on o gong jut beow the kn.oute. So, when buyng thee ptcu te, I’ entey ecoen the ognc Othe eech, epote n the Journal o Alternative and Complementary Medicine , note tht ognc cop contne gncnty oe tn C, on, gneu, n phophou, n gncnty e ntte, thn conenton cop. Te tuy oun  372 pecent ncee n eenu content n the ognc cop oe the conenton one. It o howe thtte, ognc wth contne bette quty n hghe content o othe nuttony gncnt owe ount o oe hey et. I you on’t he ognc opton o thee ut n egetbe, ethe pee the o wh n , ong opy th wte pouce to thooughy eoe the eue. ct, Ithe ecoen to o  you ut ne n egetbe. It cn ente t n (In ge  we  chec.) In ton to pong the quty n kn o oo you et, ty to chnge the way you et, too. Conue 5 o 6 e e  y the thn 2 o 3 ge one. Don’t et oe, jut pe t out. T w poote hethe geton  we  hep keep you boocng ug ee contnt thoughoutoo. the y, keep you enegy ee up, n cub you o ugy “pck-e-up” Et you get e n the onng n you ghtet e n the ey eenng. An be epecy we o wht  conee  poton o oo. A ew expe o eng ze e: • •

Vegetbe o ut—the ze o you t Ben, pt, ce, o petze—one oune hnu

•

Cheee—ze o 4 tcke ce

•

Fh—the ze o you checkbook

•

Met—the ze o you p (not countng you nge)

PaRt i:

The First Steps

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Juice It! One of the simplest ways to get the nutrients your body needs to thrive is to incorporate fresh juice into your diet. Juices provideyour a ready of vital vitamins, minerals, and other healing compounds to nourish bodysupply and boost your immunity. And it eases the work load of your digestive system. Grinding up vegetables or fruitsmaking to makethem juiceavailable breaks down thebody’s cellulose of What’s the plant, releasing nutrients and quickly to your cells. more, because juice takes little energy to digest, almost all of its nutrients and energy stores remain to be used by your body. For example, you’d have to eat eight carrots to get the same vitamin content found in a mere six ounces of carrot juice.

Most bottled juice is a nutrition nightmare, containing articial colors and added sugar. Unless it’s squeezed in the store where it’s sold, store-bought juice must be pasteurized, a process that destroys enzymes and some nutrients. Making your own juice at home guarantees freshness. But, once a fruit or vegetable goes through a juicer, natural enzymes in the food begin to break down the nutrients, so be sure to drink the juice within 30 minutes of preparation to get its maximum health benets. There are numerous juicers on the market that make the job of juicing easy and the clean-up afterward simple. The one I use at home is the L’Equip and is widely available at department stores and through online retailers.

Drink pure, clean water A econ bung bock o cetng  heth gete heth ounton  keepng you boy hyte. T  uch  bc tep o goo heth tht’ t’ oten oeooke, whch   bg tke. Ae o , wte  pobby the ony thng you nget ech n eey y o you e. It’ eent o you extence. In ct, oughy 57 pecent o you tot boy weght  wte n eey boy yte—ncung you gete yte—epen on the oeent o wte though you ce, tue, n ogn. Expet gee tht you hou get  nu o eght 8-ounce ge o pue, cen wte ech y.

BeTe wary o your water sources e tck hee ght not be tnng youe to conue th ount o wte ech y, but nng  ouce o wte tht’ tuy cen n pue.

Een “ppoe” nkng wte, une the Enonent Potecton Agency (EPA) tn, y contn pece ount o e, enc, ecuy, octe ptce,

17



n  ong othe poon tht coe ntotue, ectboth contct wth you ogn n t cnoo ccuute n you boy o whch cn gete eentuyyte e to eou ne.

P

r a Athough on he tune to botte wte o t ete puty n t conenence, t n’t uch bette thn tp wte. One FDA uey oun tht 31 pecent o 52 bn tete wee tnte wth bcte, 29 pecent o bottng cte te I

exhbte nuctung pctce, n 31 pecent h gncnt “eton” n the wtepoo tetng. Een woe, the botte theee y be contbutng to the contnton o the wte Bpheno A (BPA)tht   BPA coponent o the ue to ke wte botte.ne. Reeche coee cn ech out ptc o ptc botte ntony the qu they contn n, once ne you boy, t c etogen n cn wek  ot o hoc n you boy’ enocne yte. Did You Know…

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Tty-e pecent o ete the epote gtontetn nee ong tp wte nke wee wte n peentbe. —Cente o Dee Conto n Peenton

Distillation is a superior solution or pure, clean water Snce you cn’t ey on botte wte, uncp wte tetent cte, the goenent, o nyone ee to poe you wth e wte, the ony outon  to tke ntge o wte tton technoogy o you own hoe. My t choce o e nkng wte  tton becue t ey eoe  contnnt, eng behn pue H20 jut  Mothe Ntue ntene. Tee e ctc o tton, but I thnk t  the ey bet wy to go when t coe to -oun wte pucton. Dtton   y pe poce. Wte  hete unt t bo n tun to te. Te bong cton k the ou bcte n othe pthogen, n  the te e t ee behn wte te, ne, hey et, n othe hee contnnt. Te wte po  then cooe n etun to t qu o. A goo tton yte w eoe eey kn o bcte, u, pte, n pthogen,  we  petce, hebce, ognc n nognc chec, hey et (oe o othewe), n een octe contnnt. It’ the only pucton etho I know o tht eoe all o thee pute. Te wte te tht I pee n he ue o ye ye  the Wtewe 9000 (Vt waterwise.com o c 800-874-9028 to oe.)

Stress relief A th bung bock o  tong gete ounton  te ee. Soe peope n th upng but, wthout  oubt,heth you gete yte  ntctey connecte to you eoton.

PaRt i:

The First Steps

18

Jut thnk boutothe te whennyou etboy neou, , Chnce e one pce you tht took thengy, bunto ooewhee. thoe tong eeng w you gut. Buttee n the toch o  toch te n knot e coon wy to ecbe the wy you ee n teu tuton. It’ no upe tht they c eotony chge oent “gut-wenchng.” An extee te cn bng on e gete ypto, ke he, toch cp, een otng.

Second only to your brain in number o nerves One o the eon why teu eoton cn e to gete ue  tht you GI tct  ch n nee n hghy nuence by the. You gut  contoe by the entec neou yte, whch cont o ppoxtey 100 on nee—the get e o nee oute the bn. Fo th eon, the gut  oete ce “the tte bn.” You entec neou yte opete uch ke you cent neou yte, counctng wth neuon n chec neuotntte. An the two yte ue coon pthwy ong you ypthetc n pypthetc neou yte.

An age-old response to modern day stressors spells digestive upset Anothe eon you GI tct cn tke  betng n the ce o te  tht you boy  t poge to ect to te n  pte wy. When you encounte  teu tuton, you boy  ooe wth “ght o ght” hoone, ke coto n epnephne, whch—ong othe thng—euce gtontetn eceton n eect boo ow o you gete tct to you he, het, n ung n oe to pepe you boy to tke cton. T eexe epone ee  peon we n the ge-o te when te uuy ce o  peto, ke  be n the woo, n ght o ght w n ppopte epone. In toy’ wo, howee, you te  oe key to coe o wok ene, y cotent, oney ue, o etonhp tn thn o  be, but the chec tht oo you boy e the e. T chec ut—epecy  t contnue y te y—cn copoe you phyc, ent, n eoton we-beng. A you know, t cn e to gete te, but t cn o contbute to non, nxety, epeon, heche, n uce pn. I et unchecke, t cn een e to het ee, hypetenon, une yte pobe, n epoucte oe.

A vicious cycle

Whe te cn cue gete yte pobe, the eee  o tue. Chonc een occon ypto uch  g, botng, cpng, he, contpton, o o woe, cn not ony cue phyc coot, but o eoton pn. Tee conton cn be ebng, otng, wooe, n teu. It’  cou cyce n you heth  the ct.

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Find your own best way to manage stress

Cey, t’ ty potnt to n  wy to hne you te o t oen’t negtey pct you gete yte o oe we-beng. But ngng te   hghy P r a nu poce. Wht wok o one peon y he no pce n nothe’ e. t So, tke oe te to cone wht te-eucng tep ght wok o you peonty n e ccutnce. Hee e oe poen technque tht he hepeI

othe eee te n n n nne c. Deep breathing

Becue bethng  utotc, you pobby on’t put uch thought nto t. But o exton, thee’  pec bethng technque you hou epoy. It’ ce bon bethng o eep bethng, n t’ oe eecte t bngng oxygen to  tue o you boy. Deep bethng hep ex you ente boy, tengthen the uce n you chet n boen, hep you bun coe oe ecenty, n ee you eeng c, yet enegze. Whenee you ee tene, tke  3–5 nute bek o eep bethng. Hee’ how: 1. Le t on you bck wth you knee pue up. Keep you eet ghty pt. 2. Inhe eepy though you noe. A you bethe n, ow you toch to ex o the  ow nto you boen. You toch hou boon out  you bethe n. 3. Vuze you ung ng up wth enegy o you chet we out. 4. Exhe eepy. 5. A you bethe out, et you toch n chet  n. Igne  cong out o you boen n then o you ung. Exercise

Abunnt eech h hown tht exece eee tenon n you boy n cn eee eoton tenon  we. boy’ Ao,bty by pong to hneyou te. heth, An, we-beng, epenng on nthe e-ge, type o exece execeyou bote chooe, yout cn bng oc benet (ke beng pt o  pot te) o ette benet (ke you cn chee wth yog n ' Ch). Laughter

Scentc tue he hown tht chen ugh bout 400 te  y whe ut ugh ony boutee 15 te  y. n Tt’hep  he o the ut, tuepeue. n tht ughte owe o coto egute het tence n boo Een the ee ct o ng h t benet. Sng en  ege to you bn to eee pece, nenophn, we-beng.whch e ubtnce tht eee pn n ge  ene o peue,

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y ng ughte to te you wth e wth unny n book. Go to  coey o ke  pont to pen en noe oe one who ke you e. cub Prayer and spirituality

Counte peope oe the centue he tune to pye o  ene o eunce n c. An  gowng boy o eence pont to the benec heth eect o pye n ptuty. T oen’t en you he to be egou. You cn n ptuty  quet wk n the woo o ung the peceu oent beoe you t o to n eep. Meditation

A etton h becoe bette known n Weten cutue, centt he begun to qunty t phyc benet n hune o tue. In one tuy o heth nunce tttc, etto h 87 pecent ewe hoptzton o het ee, 55 pecent ewe o bengn n gnnt tuo, n 30 pecent ewe o nectou ee. Te etto h oe thn 50 pecent ewe octo t thn  non-etto.4 o tt you etton pctce, n  quet pce n tun o you ce phone n othe tcton. Don’t ow youe to be tube o t et 20 nute. Next, pck  ocu wo o be phe tht’ enngu to you. Soe expe e “one,” “pece,” “ho” o “o.” Ten, t cootby, coe you eye, ex you boy n n, n bethe n though you noe n out though you outh. A you e bethng out, y you wo enty to youe. Don’t woy bout thought cong n n out o you n. Genty eee the n etun to the epetton. o chee exton, ue th technque o t et 10 to 15 nute  y. Music

D. Feeck , ch o the uc thepy pog t Mchgn Stte Unety, epot tht cnc obeton how tht uc pouce oe ph hyth n the bn. Tee ptcu hyth e octe wth exton. Muc  o beee to pouce oe enophn, the boy’ ntu pnke. In ton to  o th, uc how potent o boteng the une yte by egutng ntu boy hyth n oweng ee o cotcoteo, ncung coto. So, chooe the type o uc you enjoy ot n ten up. Holistic health practices

hep Cone ee te ote n poe uch wene. chopctc Teejutent, he ong htoe cupunctue, o ucce o cupeue o  etytoo heth conton.

Create balanced bacterial ora in your bowel

In y cuon bout cetng  hethy et, I touche on the potnce o nutung hethy bcte n you gut, n ecoene tht you et eente oo n e-cutue yogut on  egu b to hep wth th.

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Less Stress with More ZZZZ’s Getting sufcient sleep isn’t just a nicety—it’s critical to your overall good health. That’s

P

because is the critical when body rests and rejuvenates. And when you don’tsleep get enough sleep, period it affects youryour stress levels.

ra t

According to sleep researchers, there are 5 different stages of sleep that a person

I

should everyimmune one to two hoursand nightly. of thesefor stages are directly involvedrecycle in the through physiological system, one Two is essential emotional health, 5 which impacts stress levels that, in turn, affect the immune system.

Unfortunately, struggle to get a good night’s is anSleep exhausting battlefound shared by many. In fact, athe random survey conducted by Thesleep National Foundation that 76% of all Americans have trouble falling alseep.6 Others getable to sleep, nd themselves waking the wee hours of theofmorning and notcan being to fall but back asleep. This same poll in found that the number people who say they’re getting eight hours of sleep on a regular basis has decreased, from 38 percent in 2001 to 28 percent today. To help ease your stress and aid your digestive function, follow these “good sleep tips” provided by the National Sleep Foundation:

a standard, Stick to regular sleeprelaxing times bedtime routine • Maintain • Keep bedrooms dark, cool, and quiet sure pillows, mattresses, and bedding are comfortable • Make • Exercise regularly, but stop at least three hours before bedtime turningcaffeinated in beverages (and for adults, alcohol) at least eight hours before • Avoid • Keep work, computers, and televisions out of bedrooms

I also suggest that you: • Avoid less obvious sources of caffeine, like chocolate, chocolate-avored foods, soft drinks, and salt, which can act as a mild stimulant to the adrenal glands.

the medications using. One of theand biggest detriments to Even sleepaislook the at widespread use of you’re both over-the-counter prescription drugs. • Take

seemingly harmless sinus and nasal congestion medications can be strong nervous system stimulants that can interfere with sleep.

• Never accept a new prescription from your doctor until you’ve given him or her

a complete list of drugs that you’re taking, including over-the-counter medications. Anytime you develop a new symptom after starting a new drug, consider the new drug as the culprit until you prove otherwise.

et But, e ge eenyou tkng  ew thee o the tep bgget: y not Ste. be enough. HenTee toxne nozen you oo. o eon Chec why,n but pthogen n you wte. An the oeue o ntbotc.

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The First Steps

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A cn’t o thee k the “eny” bcte on n you gut you by the billions . An,the becue boy nuctue eny bcte t own, he to epce oyou n oute ouce. Tt’ why I tongy encouge you to tke  y pobotc uppeent. But, beoe I ge you the et on excty wht you hou ook o n  quty pobotc uppeent, et e coe  ew oe ct on the upe-ze job thee tny bcte o o you gete n oe goo heth.

Tiny but mighty You gete yte—py you  n ge ntetne—e teeng wth oe 100 ton bcte. Expet he ette tht  you ne thee bcte up, they wou tetch twce oun the equto. Tt’ ot 50,000 e. A you now know, thee e the bcte “b guy” tht cn cue gete upet n woe, n thee e pobotc the pobotc tht e eent you heth n u. Tee hep“goo getguy” the oo youboutey et n bek ownoy pouct o ee geton. Tey wok to peent contpton n he. Tey een hep to ght ue. Reech h hown tht the bcte nng you ntetne hep to o  be tht peent pthogen o enteng you boy. T  ptcuy potnt n you ge ntetne, whee ec tte ccuute beoe beng expee o you boy. Wthout  tong bcte be n pce, toxn o you ece cn be ebobe nto you boy, ng to the ey gncnt en pce on you une yte ech y.

Preventing the mayhem o toxic metabolites Pehp een oe wooe thn ec toxn e the toxc etbote tht b bcte cete. bcte cnthough ente you though noe ncn outh, nPthogenc  they ue the tp the gete c n yte enzye o theyou uppe GI tct, they’ n  peect hoe n you coon. It’  w, ot, nutent-ch enonent thtn ck oxygen n tong gete u, kng t n e pce o bcte to gow ouh. Wthout bnce bcte n you coon, thee pthogenc bcte cn gn  tue ootho nune w thenyte contnty pew the toxc nto une you boy. T pce you n  contnt btte jutetbote to keep thng conto. Pope o n you bowe w peent th unhethy tuton o becong  ety n you boy.

A health enhancer as well as protector It’ qute ce how pobotc wok to potect you ntetn heth n une yte uncton. But, they o ee  heth enhnce, not jut potecto. Speccy,  hethy bcte nng n you ntetne ctuy poe the geton o oo n the bopton o eent nutent tht ee n nouh eey ce, ogn, n yte n you boy. Tey een wok to boot you boy’ ntu tn poucton.

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Add “Pre’s” for Your “Pro’s” Prebiotics are non-digestible foods that help probiotics to grow and proliferate. The

P

most commonber.” form This of prebiotics is soluble ber, and it’s referredrelatively to as “fermentable ber makes its way through yoursometimes digestive system intact and, when it reaches your intestines, it helps create an environment where good bacteria can ourish.

ra t

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Excellent food sources of prebiotics are: artichokes, bananas, barley, berries, chicory, ax, garlic, greens (including dandelion, chard and kale), honey, leeks, legumes, onions, and whole grains—especially oatmeal.

What to look or in a quality probiotic Now tht the wo  outheth, bout n pobotc how potnt they euppeent o pope geton, une yte oen wene, ny nutton nuctue e jupng on the bnwgon n oong the ket wth pobotc pouct thtoy wey be wth wothe. Cetny, you on’t wnt topouct wte you te n oney, go ey nothe gete coot, by tkng tht jut oen’t e up to t poe. Tt’ why you hou ke ue the pobotc you chooe h thee potnt etue: •

Formulated with “pearl” or “beadlet” technology, or in a controlled-release tabletn to enue tht t et  bon thecton. e bcte ue you toch c e n you gut ey to o tke

•

Includes at least these three top probiotic strains: L. acidophilus—the ot potnt “goo guy” o the  ntetne. Hep ntn hethy ntetn w n poote pope nutent bopton. Ao  wth y geton. B. longum—ct   ceu “SWA” te by ptong you ge ntetne n etoyng b bcte  we  bockng toxn o beng ebobe nto you boy. Ao hep bek own cbohyte,  n pope nutent bopton, n uppot you une heth. B. bifdum—the “Dy Kng.” T potnt bcteu wok n both you  n ge ntetne n  ctc o the hethy geton o y pouct, whch  epecy potnt  you gow oe n you ntu bty to get y ecne.

•

•

Has a ounty. stated expiration date. te on nutton tcty But,  you on’tExpton ee one, you hou queton tuppeent quty. Wthe n expee expton te, the uppeent nuctue  ettng you know tht the ngeent hou be cte n potent unt tht te. Comes with a money-back guarantee. Awy nt on th o ny uppeent you tke, ncung you pobotc. I the pobotc you chooe ee the one

PaRt i:

The First Steps

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bon oe hethy, e bcte to you ntetne  poe, you I hou o ee  tc eence n you gete heth n oethen wene. you on’t, en t bck o  eun n n nothe pouct tht oe ee. I ecoen n Enzy pouct ce Pe IC tht contn 1 bon CFU ong x eent bcte. Tee  o  Jow pouct ce Jow-Dophu EPS whch contn 5 bon CFU ong eght bcte. Both e wey be n heth oo toe, o o iHerb.com (no phone oeng o Heb). ❖ ❖ ❖

Support Our Troops…with Bacteria! Recently, I ran across a study showing that infectious gastrointestinal disorders are among the biggest risks to military troops who are deployed Every month, about 30 percent getour infectious diarrhea. Those who had overseas. experienced even just one incident had six times the risk for subsequent functional diarrhea and four times the risk of developing Irritable Bowel Syndrome.

The medical records of personnel deployed in Operations Iraqi Freedom and Enduring Freedom indicate the fourth leading cause of their visits to Veterans Affairs medical centers was chronic gastrointestinal disorders. As many as 20 percent of these patients have conditions that have persisted for ve years or longer after returning home. It’s not hard to understand the high incidence of this problem, considering the stress these soldiers are under and the less-than-sanitary conditions they’re exposed to. What is hard to understand is the way these men and women are being treated. Typical treatment focuses on the use of antibiotics to wipe out the offending bacteria. Patients are then switched to over-the-counter diarrhea medicine and bulking agents

when the problem persists. Knowing what we know today, I’m amazed that probiotics aren’t being used to correct and ultimately prevent such problems. If you have a friend or loved one on overseas military duty, keep them supplied. New research continues to show that probiotics really are a gift that keeps on giving.

Ung the et n Pt I o th book, you’ be we on you wy to bung  o ounton o gete wene. Etng  hethy et, nkng pue wte, eectey ngng you te, n cetng n -potnt bcte bnce n you bowe, w poe gncnt ee o you gete coot  on the own. An een  you ptcu conton eque uthe tep, you’ be ttng thoe wth the ey bet gete yte bc n pce. Cetny, th eectey et the tge o tue gete heng n ong-te wene. In Pt II o th book, I’ e the top gete conton ectng Aecn toy, n the e, poen too n technque you cn ue to nquh the n ny n tng ee.

25



PaRt ii

Action Plans or Specic Conditions P

a r t

II

ounton, et’ next tun ou ttenton to the x jo gete ent tht e nctng o uch ey on o ny peope. Tee ncue: ow tht you know the bung bock o cetng  hethy gete yte • Ac Reux/GERD

N • •

Uce IBS—Itbe Bowe Synoe

•

Foo Aege (ncung Cec Dee)

•

IBD—Intoy Bowe Dee (ncung Ucete Cot n Cohn’ Dee)

• Cooect Cnce Keep eng o et bout thee conton n oe,  we  n cton pn eng ech—copete wth ety uggeton, nutent ecoenton,

n technque tht he bought ee to othe.

PaRt ii:

Action Plan for Specic Conditio

27



Acid Refux/GERD

A

which stomach acid escapes up through the topare oreally the stomach and into in the esophacid reux and gastroesophageal reux disease (GERD) the same condition gus—primarily due to a malunctioning or weak lower esophageal sphincter (LES). A you’ ec o the ee gete yte ntoy oeew,   ucu bn t the botto o you eophgu, whch open to ow the ooLES to oe o the eophgu to the toch n then coe to keep oo o toch c o

bckng up nto the eophgu. Your stomach has a protective coating o mucosa to protect against this acid, but your esophagus doesn’t. So when stomach acid comes in contact with the tender esophageal tis

sue, it causes inammation andturn a burning sensation—commonly reerred to as heartburn. (For more details on heartburn, to page 98 in Part III o this book.) Hetbun  oten et behn the bet bone n you chet, but cn te o aP

r t the b cge the neck. Chonc hetbun cue nton theexcee thot n outh, ongtowth tngng enton thee, cn  ou tteegugtton n you outh,

ton.

II

Athough hetbun  the ot coon ypto o GERD, he GERD wthout hetbun. Wht you y expeence nte eyou the cn oten-oeooke ypto o GERD. Tee ncue th ypto, toube wowng,  y cough, chonc yngt, petent thot ceng, ecuent oe thot, n epetehoene, e n nu necton.

?

Did You Know…

An ette 70% o th uee o he pobe wth c eux. Te coughng n gggng tht cn occu when c ente the eophgu oten ow  ount o c to ente the wy, whch eut n n th ttck. Peope wth th pobe oten enjoy tc poeent te they tke tep to eee the GERD.

A common burn Stttc on the equency o hetbun y, but  con tht t’  coon conton. It’ ette tht 15 on Aecn he hetbun eey y n oe thn 60 on ee the bun t et once  onth. I you he hetbun ypto two to thee te  week o oe, you wou be ce  ueng o GERD. Athough th conton cn ect peope o  ge, tttc how tht the k ncee wth ge—cceetng tcy te ge 40. Appoxtey 20 pecent o the ut poputon n Aec   to he GERD.

PaRt ii:


Drug chart: acid reux/GERD

Drug Type —Alumiunum-Based Antacid Brand Name

Generic Name

Potential Side Effects

Amphoget, Gaviscon, Maalox, Mylanta

N/A

Constipation, diarrhea, loss of appetite, mood swings, muscle weakness

Drug Type—Calcium-Based Antacid Brand Name Alka-Mints, Caltrate, Rolaids, Tums

Generic Name N/A

Potential Side Effects Chalky texture, unpleasant taste, constipation, loss of appetite, mood swings, muscle pain

Drug Antacid BrandType—Magnesium-Based Name Generic Name


Gaviscon, Gelusil, Maalox, N/A Mylanta, Phillips’ Milk of

Chalky texture, dizziness, irregular heartbeat, loss of appetite, mood swings,

Magnesia Drug Type—Sodium Bicarbonate-Based Antacid

muscle weakness

Brand Name


Generic Name

Alka-Seltzer, baking soda N/A

Burping,mood feeling of fullness, frequent urge to urinate, swings, muscle pain, nausea, restlessness

Drug Type—H2 Histamine Blockers Brand Name Tagamet, Pepcid, Axid, Zantac

Generic Name cimetidine, famotidine, nizatidine, ranitidine

Potential Side Effects Rarely, may cause diarrhea, constipation, dizziness, anxiety, depression, drowsiness, sleeplessness, headache, irregular heartbeat,

increased sweating, burning, itching, redness of skin, fever, confusion in ill or elderly people

Drug Type—Proton Pump Inhibitors Brand Name

Generic Name


Prevacid

lansoprazole

Rarely, may cause diarrhea, abdominal pain, nausea

Prilosec, Zegerid, Aciphex, Protonix, Nexium

omeprazole, rabeprazole, pantoprazole, esomeprazole

Rarely, may cause constipation, chest pain, headache, gas, rash, drowsiness

Amount Spent (over-the-counter antacids): $2 Billion—Source: AARP Amount Spent (proton pump inhibitors): $14.1 Billion—Source:Nutrition Business Journal, 2009 Source: Adapted from, Harvard Medical School, The Sensitive Gut Report (Boston: Harvard Health Publications, 2010)

?

Did You Know… Logc wou te you tht you toch ecete ot o t gete c

wth eey e, but tht n’t the ce. Fo 10 p.. to 2 .., t ecete two to thee te oe c thn t ny othe te. Soe eeche beee th  pt o  cenng poce tht hep etoy eu pthogen. Rege o why t hppen, th nght te c poucton cue  get e o te o ny peope, ptcuy oe ut.

29



Contributing factors

Athough  wek LES  thought to be the py cue o GERD, othe cto cn contbute to the pobe. Fo ntnce, wek toch uce tht on’t contct n oe oo on to the  ntetne n  tey nne cn cue  bckup o oo n toch c nto the eophgu. Ao, ncee bon peue o weght gn o pegnncy cn eut n c eux n hetbun pn. Atony, pegnncy hoone e thought to ex the LES n nte hetbun. ton thnkng pont to  nube o thng tht cn ggte you hetbun, ncung oo tht ncee gtc c eceton, ke pcy he, e n hght oo,nk, totoe toto-be pouct, ctu ut, gc, n nt.nk, Cetn uchn  cohoc beege, cente coee nonon, te, cbonte n een k; teu eoton; n een ptcu boy poton, ke ecnng n be o benng oe t the wt. An now, new t h ponte to oe othe—oten upng—k cto o P c eux. Speccy, eeche n Nowy eute tuy uey copng 3,153 a r nu who epote wth eee hetbun o egugtton to 40,210 t peope wthout c euxpobe ypto.

Tey coee tht oeone who oke h ot oube the k o hng

II

c eux,  bg upe nce okng  octe wth othe hbt, uchwhch  the n’t conupton o e n tty oo. Moe upng wpoo the heth nng tht nu who outney e t to the e o h ot twce the k o expeencng c eux.

Researchers also discovered that those who consumed coee and high-ber oods, and who exercised requently, had a signicantly lower incidence o acid reux. Although the

coee rom nding contradicts conventional wisdom about avoiding caeinated oods i you suer acid reux, the greatest impact came rom high-ber diets. Researchers oun 7 that a ber-rich diet could cut the incidence o reux by almost hal.

?

Did You Know… A upng ypto o chonc GERD  ent ecy cue by the cutc cton o toch c on you tooth ene.

Chewng gu weetene wth xyto nte o wth ug o n tc weetene w hep potect you teeth by nceng  to wh wy ent c. An xyto h been hown n centc tue to hep peent tooth ecy by nhbtng the cton o cetn bcte tht eent n you outh n cue cte.

Complications of chronic GERD Becue gete juce cete n the toch e ey cutc, contnue expoue to the n the eophgu thot—whee  n nucent potecte ucu he—cn e to othe, n oe eou heththee concen.

PaRt ii:


Onenton o thee conton  reux esophagitis . Tcete  when toch cnnot cue n the eophgu, but ctuy e o eoon t ony ucu nng. Peope wth eophgt oten expeence oe ntene bunng thn the tton o hetbun, wth pn nto o the neck, jw, nAo, een to the e.coot At te the pn  o eee tht tng t’ tken het ttck. the nton n the eophgu cn cue cuty wowng, entty to hot beege,  petent cough, nue, n een beeng. Anothe conton eutng o contnt expoue to toch c  Barrett’s esophagus. T  when potecte ce, ke thoe noy oun n the  ntetne, begn to epce the no ce nng the eophgu. Tee e ew ypto o Bett’ eophgu, othe thn the e one tht cy oe o GERD. Peope t getet k o the conton e oe whte e, ptcuy thoe who he hghe ncoe n he uee wth GERD o ny ye. A nube o tue he hown tht hng Bett’ eophgu ncee you k o eophge cnce by epthe up to 10 te, n the k oby enoccno (cnceou chnge tht e te to the ye o  tuctue)  cto o ney 30.8 Athough thee en’t ny new ce o eophge cnce nnuy, the conton  ptcuy n the ncence ng. TeoNton Cnce Inttute tht n 2007ey, thee wee bout 15,500 new ce eophge cnce, n ette ney 14,000 eth. Te nnu ncence h ncee by 570 pecent oe the t 25 ye.

What NOT to do if you have acid reux or GERD

Beoe I get nto the pecc o wht you hou o to coo the e o c eux n GERD, et e te you wht you houn’t o…n tht’ ubt bny to the uneentng hype o Bg Ph. I you’e gnoe wth GERD, chnce e you octo w pecbe  ug to “tet” t. T  n -too-coon ppoch n ou oen ec wo—kng ypto nte o eng uneyng cue. Dug copny e tttc pek oue bout th gowng pobe. Te econ bet-engt pecpton phceutc theue Unte Stte n 2008 (the tet ye wth copete be) w Nexu— n ug to e GERD. T wey pecbe ug (oe 28 on pecpton wee wtten o t n 2008 one)o  extony expene, cotngcopny $240 petht onth. B o wet, but get AtZenec, the phceutc pouce theyou ou “pupe p.” It pue n n eye-poppng 4.8 bon o n e, whch w econ ony to the choeteo-oweng bockbute ug, Lpto. Pec, nothe ug pecbe o GERD, took th pce, wth 3.3 bon n e.9 Tee ug beong to  c known  poton pup nhbto (PPI), whch bock n enzye he uce n n the youtoch, tocheophgu, tht pouce nc. uoenu. T, n tun,  uppoe to peent n

31



Anothe c n o pecpton ug o c euxcetn  H2 htne Zntc, Pepc, get. Tee wok to bock htnebocke, eceptoke n the gete tct tht gn the eee o gete c.

No cure…but more problems

Whe thee ug y poe yptotc ee, they oe no cue. An, thnk to oe o the ot ggee ketng cpgn n htoy, they e exceey pecbe n oten tken ong te. T, the thn heng you gete yte, cn he ettng eect. A onc  t oun, the t thng you wnt to o when you ue o c eux  to euce the poucton o cty o you gtc juce. o unetn why, cone the eon you boy pouce thee c n the t pce. Specze ce toch ecete o cpope n epone to the peence oo o nk, n th cnyou boutey necey geton. So, nythngotht nteee wth cty o nteee wth geton. P a r t Acn pooy nto et o you gete tct, they pgete though oo you ptce ntetnke w.the Tee,wy they ethe ente  oegn te

I

n you boy ount n egc une epone, wth toubng conequence oI you gete yte n oe heth.

Ao, pope c ee e neee to bob cetn tn n ne, ncung tn B12 n ccu.

?

Did You Know… Eey th V coec   ug eteent. By the te the

egeuch cheche 18, he o he h coec “Pop-pop, zz-zz, oh een wht 20,000  ee thou !” o ug

Even those innocent antacids can spell T-R-O-U-B-L-E

Stttc how tht peope pen ney 2 bon o  ye on oe-the-counte ntc. An, gn, whe thee ecne cn poe hot-te ee o hetbun ypto, they e  o woy-ee. Recent eech h hown tht ntc cn cue gncnt chnge n you une. Speccy, ntc cue you une to becoe oe kne when t hou be ghty cc. I you une ty too kne, n oegowth o E. coli bcte cn eut, eng to uny tct necton. Ao, oeue o cetn ntc cou contbute to kney tone oton. Ccu-be ntc, ke Ro, u, Ctte, n Ak-Mnt  ccu to the boo, but o neutze c. ogethe, th cn poote tone oton.

(Continued on page 34…)

PaRt ii:


A Surprising Cause of Much Reux Suffering There is a physical condition of the stomach that can cause many GERD-type symptoms—including heartburn, acidcondition backing is upsurprisingly into the throat, and a I’ve sourseen stomach—and it’s called a hiatal stomach hernia. This common. them in people of all ages. Studies have shown that 32 percent of people over 50 and 89 percent of those over 90 have them! What is a hiatal hernia?

Your diaphragm is a large dome-shaped muscle that separates the organs in the top partback of your from your there stomach other digestive in theyour bottom half. In the partchest of this muscle is aand button-shaped holeorgans that allows esophagus to go from your throat to your stomach. Sometimes this hole gets enlarged and the stomach can worm its way up into the hole. This is a hiatal hernia. A hiatal hernia can change the angle of the esophagus where it joins the stomach, weaken ligaments around this juncture, and impair the LES from sealing stomach acids off from the esophagus. How to test for a hiatal hernia

This is not a foolproof test, but a good initial screening for a hiatal hernia. Simply take a deep breath and hold it for 40 seconds. If you can’t hold your breath for that long, and there are no other problems, it’s possible you have a hiatal hernia. What to do for a hiatal hernia

If youown. suspect you have a hiatal hernia, there are two ways you can try to reverse it on your

The rst way: Drink a glass of room temperature or slightly warm water rst thing in the morning when you get out of bed. (No coffee, tea, juice, or cold water… just warm water.) Then stand straight with your feet about hip distance apart. Bring your arms straight out to your sides and then bend your elbows so your hands are touching your chest. Stand on your toes as high as possible, and then drop so that you get a pretty good jolt. (See illustration.) Do this about 10 times in a row. Then, while standing with your arms up, pant short, quick breaths for 10 to 15 seconds. That’s it! Note: You’ll need to do this exercise every day, not just until everything feels normal. (Continued on next page…)

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Reux Suffering Continued… This little exercise may seem strange, but it works. Let me explain why. The warm water stretches you drink your relaxes your stomach and also actshole like ainweight. Spreading your arms diaphragm and opens up that the back. Dropping down on your heels jerks the stomach out of the hole. Panting tightens up the diaphragm muscle to close the hole. The second way: If your hiatal hernia is a stubborn one, you may have to try this second method,

which requires a partner. Youof should on a slight incline backwards. have your partner place one his orstand her hands on top of theleaning other with ngers Then pointing toward you and then gently push the ngers into your stomach right under the ribs, in about the middle of the abdomen. Then you should breathe in and out four or ve times as your partner gently moves his or her hands over the stomach. Finally, with a quick, gentle thrust toward your feet, your partner can pull your stomach down and release the herniated section from the hole in your diaphragm. It’s something akin to a cork being pulled out of an upside-down champagne bottle and many people feel like celebrating with champagne after they get relief using this procedure!

P

a r t

II

(Continued rom page 32…)

Aunu-be ntc, ke Mox, Mynt, n Gcon, cou cue  buup o unu n you boo. Athough you y ony bob  cton o the ount you nget, epenng on the bn you ue n how oten you tke the, you cou be expong youe to  uch  3 g o oe o nognc unu y. We ey know tht hgh ount o unu n nkng wte n oo cn cue nee ge n eoy o. Aunu buup  o octe wth bone enezton o wekenng n ny o the e hoo octe wth oteopoo. Futheoe, ke the oe poweu pecpton coun, ntc euce hyochoc c ee n the toch, whch excebte the ntu ecne o hyochoc c wth ge. A peon’ toch t ge 50 ony eee 15 pecent o the ount o c t eee t ge 25. An een oe ng, 35 pecent o  nu oe 65 on’t pouce ny hyochoc c t ! T  toubng becue you toch hgh hyochoc c ee n oe to popey get cetn nutent, ke nee ccu, on, n poten. epoy hetbun ee o ntc  py not woth  o thee heth k. Pee tun the pge o you cton pn o c eux/GERD.

PaRt ii:


➠ Your Action Plan for Acid Reux/GERD ➠ ypto Tee en—oe e, poen, potnty—e ntu too n technque the oot cue tht you o eux cn ue ntoGERD. ee I’e te the hee  n “cton pn” o you to oow. 1. Pt Eat aI o healthy, low-at diet. hethu et, yte ke then onee I outne o you nto th book,  ey onAyou gete wth nutent uppot hethy gete uncton. Mke  concou eot to o tee ce o the ot coon eux “tgge oo” uch  pcy he, e n hgh-t oo, totoe n toto-be pouct, ctu ut, gc, onon, nt, cohoc beege, cente coee n te, cbonte nk, n k. Ao, o exce t. Inte, expeent wth hethu heb n pce to

enhnce the o o you oo. It’ o  goo e to et e e pe thoughout the y, to et owy n chew thooughy, n nee et  you’e not hungy o  you’e upet. Ate etng, wt t et n hou beoe execng, n t et 3 hou beoe yng own. A  bonu, you hethy etng hbt hou hep you oe exce poun, whch hep euce the peue on you boen tht cn cue c eux n contbute to gete coot. 2. Drink at least 8–10 eight-ounce glasses o pure, clean water every day. T  goo ce o hethy geton n oe wene, but  epecy potnt  you ue o c eux becue t hep to ne wy ty toch c.

Dnk one to two ge o wte when you get up n the onng n  h hou beoe e. An tke you nutton uppeent t e te wth t ge o wte. 3. Stop smoking. T b hbt h been hown n tue to ncee you k o c eux,  we   petho o othe heth pobe. 4. Avoid tight-tting clothing tht cn contct you boen. 5. Chew gum. T pe ttegy not ony hep peent the ent ecy tht cn coe wth chonc eux, but o hep to oothe the eophgu n wh

gete c bck own nto the toch whee they beong. 6. ry hydrochloric acid. I you e oe 50 ye o ge,  ntu ecne n you hyochoc c poucton y be contbutng to c eux, n whch ce uppeentton cn hep. I wy ecoen betne hyochoe, whch you cn get t heth oo toe. One ey potnt pont to eebe  to tke one o two tbet te you et, not beoe o ung you e. You wnt you toch to pouce n ecete  uch c  t cn beoe ng the ton c.

35



7. gete Add digestive enzymes. ton hyochoc c, you thee ntetn e ozentct o enzye on the In ket thtto cn hep e-cy poe you oe gete cpbte, n eee you eux ypto.

A goo pouct w ncue c n enzye  to thoe pouce by the toch, ke pepn n betne hyochoe. It hou o ncue enzye coony pouce by the pnce n thoe peent n the be o the gbe. I you cn’t n  goo gete enzye pouct t  heth oo toe, c Pogee Lbotoe t 800-527-9512 o t the Web te o oe noton, progressivelabs.com Tey n exceent pouct ce Dgetn #987. Jut oow the ecton .on thee botte. 8. ake deglycyrrhizinated licorice (DGL). T heb extct poote you

gtontetn tct’ ntu eene echn, ncee poucton o potecte uco ce, n hep euce nton. DGL h  ong htoy o ecn ue n eech, n I’e een t hep peope wth  ety o GERD ypto, ncung chonc hetbun, petent cough, th-ke ypto, n  ht hen (ee the box on pge 33–34 o oe et on th.)

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Te uggete oe o DGL  two tbet, chewe bout 20 nute beoe e, thee te  y. Ue ony chewbe DGL—t ut be xe wth  n oe to be eecte. Unke egu coce, DGL w not cue wte etenton, e boo peue, on owe tetoteone ee. whch  o benec o uce cnke oe, cn be T uppeent, oun n ot heth oo toe. 9. Consider other herbal remedies to soothe your digestive tract, including chamomile and ginger. Enjoyng  cup o choe te cn hep you ex, e-te, n c n tte toch.

Gnge oot powe  we known o t eectene gnt pn n oton ckne, but t cn o be ueu o oothng ypto o c eux. Ue  tepoon o ehy oot ech y. tht’ not pobe o you ngte t nconenent, thenI ty tkng 1,000 g (ppoxtey ¼ tepoon) o the gnge oot powe n ethe cpue o n buk powe o. I your reux symptoms are worse at night, also consider these steps… 10. Raise the head o your bed by 4–6 inches. Mke ue you o th by netng

bock, bck, o  wege e peccy o th pupoe n be t ot ec uppy toe, une you tte…n not by ng pow une you he. Aton pow cue you boy to ben t the wt ne you toch n cn ctuy ggte nghtte eux ypto.

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11. bunng Keep a glass o water by your I you expeence ny uncootbe enton tht wke youbed. up, you cn tke  quck p to wh ty

c bck nto you toch.

Track Your Success! To track your success with this Action Plan, I highly recommend that you record the

exact stepsyou you’re taking to address acid each emotionally. day, as well as the symptoms are experiencing at theyour time, andreux how or youGERD are feeling Putting these details on paper is an excellent way to see what works for you. It’s also a great way document improvements you’re experiencing come usingtosafe, naturalthe solutions to your digestive problem. and just how far you’ve Turn to pages 135–136 for sample pages that makes tracking this information simple. Use

these pages as your master copy and photocopy more pages to ll in with your details.

37



Ulcers

D

o ucu h o been eoe wy o youthe toch o uppe gete uce, known  peptc uce,the enng pceo whee potecte cotnggete tct. Te ot coon type  the uoen uce, whch occu n the t 12 nche o the  ntetne, jut beyon the toch. Uce tht o n the toch e ce gtc uce. Uce cn o o n the eophgu, n thee e ce eophge uce.

a burning Te discomort or gnawing you eeling. experience Only with you’re a peptic likelyulcer to eel is similar this in to your thatupper o heartburn— abdomen instead o behind your breastbone. Te eeling is usually intermittent, lasting between 30 minutes to 3 hours, and it’s oten mistaken or heartburn, indigestion, or even hunger.

Some people experience ulcer pain right ater eating, but others don’t have pain until hours later. Tis may be a actor o where the ulcer is located. Duodenal ulcers are P oten a relieved by ood, while gastric ulcers can be aggravated by it. Quite oten ulcer pain is r more intense overnight, perhaps because this is when stomach acid production ist at its peak and has greater potential to irritate ulcerated areas in the stomach or small II intestine. Othe ypto o  peptc uce e botng, g n eeng o bon une, o o ppette, n unexpecte weght o. Re, but ngeou copcton o peptc uce ncue gtc obtucton o nton n cng; peoton o the GI w, eng to the ekge o toch o ntetne content nto the bon cty; n penetton, whee the uce pe to othe ogn, uch  the pnce n e. Sypto o thee oe nce uce conton ncue petent nue, Esophagus ➞ epete otng, otng o boo, eeng co n cy, eeng zzy o unuuy wek, boo n you too, n uen eee pn n the boen. Stomach

A It’ pain shared many ette thtby bout 20 on

Aecn eeop t et one uce ung the ete n tht th conton ect 4–5 on Aecn ech ye. Futheoe, ech ye ppoxtey 40,000 Aecn eot

➞ Ulcer

Ulcer

➞

to ugey n  epete b to en the uce pn. An bout 6,000 Aecn e o toch uce–ete copcton eey ye.

Peptic Ulcer Disease (Continued on page 41…)

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Drug chart: ulcers

Drug Type—Antibiotics Brand Name

Generic Name


Flagyl, Sumycin, Biaxin, Amoxil

metronidazole, tetracycline, clarithromycin, amoxicillin

Nausea, vomiting, diarrhea, dry mouth, upset stomach, indigestion, hepatotoxicity, intestinal Candida infection, antibiotic colitis, C difcile infection, gut dysbiosis

Generic Name


Drug Type—H2 Blockers Brand Name

Tagamet, Zantac, Pepcid, cimetidine, ranitidine,

Breast enlargement in men (especially with

Axid

Tagamet), constipation, diarrhea,headache, nausea or vomiting, dizziness, drowsiness, irritated or runny nose, pain, rash, sore throat, weakness

famotidine, nizatidine


Generic Name


Prevacid

lansoprazole



omeprazole, rabeprazole, pantaprazole, esomeprazole


Drug Type—Stomach Lining Protectors Brand Name

Generic Name


Pepto-Bismol

bismuth subsalicylate

Dark tongue, grayish-black stools. Excessive doses may cause anxiety, constipation,

Drug Type—Aluminum-Based Antacid

dizziness

Brand Name

Generic Name


Amphoget, Gaviscon, Maalox, Mylanta

N/A

Constipation, diarrhea, loss of appetite, mood swings, muscle weakness

Drug Type—Calcium-Based Antacid Brand Name

Generic Name


Alka-Mints, Caltrate, Rolaids, Tums

N/A

Chalky texture, unpleasant taste, constipation, loss of appetite, mood swings, muscle pain

Drug Type—Magnesium-Based Antacid Brand Name

Generic Name


Gaviscon, Gelusil, Maalox, N/A Mylanta, Phillips’ Milk of

Chalky texture, dizziness, irregular heartbeat, loss of appetite, mood swings,

Magnesia Drug Type—Sodium Bicarbonate-Based Antacid

muscle weakness

Brand Name

Generic Name


Alka-Seltzer

N/A

Burping, feeling of fullness, frequent urge to urinate, mood swings, muscle pain, nausea, restlessness

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Drug chart: ulcers continued…

Drug Type—H2 Histamine Blockers Brand Name

Generic Name


Tagamet, Pepcid, Axid, Zantac

cimetidine, famotidine, nizatidine, ranitidine

Rarely, may cause diarrhea, constipation, dizziness, anxiety, depression, drowsiness, sleeplessness, headache, irregular heartbeat, increased sweating, burning, itching, redness of skin, fever, confusion in ill or elderly people


Generic Name


Prevacid

lansoprazole



omeprazole, rabeprazole, pantoprazole, esomeprazole


Drug Type—Antispasmodics Brand Name

Generic Name

Acro-Lase Plus

atropine with hyoscyamine and Dry mouth, difculty urinating or urinary phenobarbital retention, blurred vision, rapid heartbeat, increased ocular tension, headache, atropine with hyoscyamine, nervousness, drowsiness. Antispasmodics phenobarbital, and scopolamine

Donnatal Bentyl

dycyclomine

Levsin

hyoscyamine


that contain phenobarbital may agitation cause sedation, drowsiness, or, rarely,

Drug Type—Antidiarrheal Agents Brand Name

Generic Name


Lomotil

diphenoxylate and atropine

Abdominal discomfort, constipation; less frequently, may cause blurred vision, urinary discomfort,restlessness, dry mouth or or skin, rapidushed heartbeat, warm, skin

Imodium, Imodium A-D

loperamide

Abdominal discomfort, constipation; less frequently, may cause drowsiness, dizziness, dry mouth, nausea, vomiting, rash

Brand Name

Generic Name


Colace, Surfak

docusate

Stomach or intestinal cramps, stomach upset, throat irritation

Kondremul Lubricant and Fleet

mineral oil

MiraLAX

polyethylene glycol

May cause deciencies of fat-soluble vitamins if used regularly; can cause lung damage if accidentally inhaled Upset stomach, bloating, cramping, gas

Correctol, Dulcolax,

bisacodyl

Stomach cramps, upset stomach, diarrhea,

Drug Type—Laxatives

Fleet, Purge, Fleet

stomach or and intestinal irritation, irritation burning in the rectumfaintness, (from suppositories) castor oil

Diarrhea, upset stomach, vomiting, irritation, stomach cramping

(Continued on next page…)

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Ex-Lax, Fletcher’s Castoria, Senokot,

Drug chart: ulcers continued…

senna

Diarrhea, upset stomach, vomiting, irritation, stomach cramping, pseudomelanosis coli

Brand Name

Generic Name


Celexa

citalopram

Upset stomach, diarrhea, vomiting, stomach

Drug Type—SSRIs

pain, drowsiness, excessive tiredness, tremors, excitement, nervousness, difculty falling or staying asleep, muscle or joint pain, dry mouth, excessive sweating, changes in sex drive or ability, loss of appetite Rash, headache, dizziness, insomnia, anxiety, drowsiness, excessive sweating, nausea, diarrhea, bronchitis, weight loss, painful menstruation, sexual dysfunction, urinary tract infection, chills, muscle or joint pain, back pain

Prozac

uoxetine

Paxil

paroxetine

Pain, bodily discomfort, hypertension, sudden loss of strength, rapid heartbeat, itching, nausea, vomiting, weight gain or loss, central nervous system stimulation, depression, vertigo, cough

Zoloft

sertraline

Nausea, trouble sleeping, diarrhea, dry mouth, sexual dysfunction, drowsiness, tremor, indigestion, increased sweating, increased irritability or anxiety, decreased appetite

Drug Type—Serotonin Regulators Brand Name

Generic Name


Lotronex

alosetron

Constipation; in rare cases, may cause

Zelnorm

tegaserod

diarrhea and intestinal bleeding Diarrhea, stomach pain, increased risk of heart attack, stroke, and unstable angina

DrugType—TricyclicAntidepressants Brand Name

Generic Name


Elavil, Endep

amitriptyline

Norpramine

desipramine

Dizziness, dry mouth, blurred vision, drowsiness, constipation, urinary retention,

Pamelor

nortriptyline

hypotension, cardiac arrhythmia

Source: Adapted from, Harvard Medical School, The Sensitive Gut Report (Boston: Harvard Health Publications, 2010)

(Continued rom page 38…)

Athough uce cn eeop t ny ge, they e e n chen n uncoon n teenge. Duoen uce uuy t ppe between the ge o 30 n 50, n e oege coon ne en thncoon woen. n Gtc uce oe key to eeop n peope oe 60, n oe woen thne en.

Suspected causes Fo ny ye, t w thought tht peptc uce wee cue by pcy oo n te, but eech h nce ebunke thee theoe. It’ woth notng, howee, tht

41



hgh-t et te, whch cn both hne hethy geton, cou cetny excebte nn uce.

Smoking Anothe unhethy etye cto—okng—h been hown to he  oe ect nk to uce. Reech h hown tht okng ncee the chnce o gettng n uce, ow the heng poce o extng uce, n cn ke uce oe key to ecu. Soe tue ncte tht okng p the boy’ bty to neutze toch c once t eche you uoenu, whch wou ncee the k o uce n th pt o you gete tct. Othe tue ugget tht cgette okng y ncee the ount o c ecete by the toch oe te, whch cou copcte heng n nteny the pn o gtc uce.10

NSAIDs

Moe ecenty, NSAID—ncung pn, bupoen, npoxen, ketopoen, n P a ny tht ug—he been ente   jo cue o peptc uce. Tee r poweu nt-ntoy ug wok to ecee nton n pn by nhbtng t

the boy’ poucton o potgnn.

Unotuntey, cetn potgnn o py n potnt oe n ntnng the

II

potecte nng n you toch, whch gu gnt the cooe eect o toch c. Teeoe, by nhbtng potgnn poucton, NSAID o put the heth o you toch nng t k n tkng thee ug—epecy  you tke the ong te—ncee you chnce o eeopng peptc uce.

?

Did You Know…

In tonoeue to nceng you k eeopng uce n gtontetn beeng, o NSAID cn o ncee the peebty o you ente gtontetn tct. An when th hppen, ge poten, bcte, n toxn ethe to be une to enteyte, you boote, n the pe eutng o toxn n thoughout egc ecton, you boy. ncee te

It’ ette tht up to 50 e pecent o ptent cn’t toete15 NSAID tetent becue o t gtontetn eect. An ppoxtey pecent o ptent on ong-te NSAID tetent eeop peptc uce. Futheoe, ppoxtey 100,000 Aecn e hoptze ech ye, n between 15,000 n 20,000 Aecn e ech ye, o uce n gtontetn beeng nke to NSAID ue. Peope t getet k o eeopng eou GI copcton wth NSAID ue e thoe who he heuto tht, tke boo thnne o cotone ecton, he het ee, o e eey.11 Athough ong-te NSAID ue h been  known k cto o uce o oe te,  new “okng gun” h ecenty teze—the Helicobacter pylori (H. pylori) bcte.

PaRt ii:


Helicobacter pylori bacteria

In the ey 1980, eeche ente H. pylori   jo cto n the eeopent o peptc uce. T cokcew-hpe pthogen tey twt t wy though the potecte ucu nng o the gtontetn tct n ttche te to the w o you toch o  ntetne. Reech ugget tht ot 90 pecent o peope wth uoen uce n up to 85 pecent o thoe wth gtc uce hbo the H. pylori bcte. Unotuntey, n the typc “tke no pone” tye o conenton ecne, the tetent o choce o uce ueny bece  2– to 3–week coue o tong ntbotc, wth the go o toty entng the oenng bcte o the boy. Unotuntey, ntbotc o not cnte n the bcte tht they nquh. Tey tke the goo wth the b n cue  tot upet o the ecte bcte bnce thoughout you gete tct. Lke thoun o othe tn o bcte n ou enonent, H. pylori oen’t ee to cue pobe when t nube en n bnce wth othe bcte o. In ct, eeche o Stno Unety Schoo o Mecne ecenty epote tht nu wth H. pylori n the yte he  72 pecent lower k o eeopng eophge cnce thn nu wthout the bcteu. T  becue H. pylori h been hown to owe the c-ecetng bty o the toch, whch ppe to poe  potecte eect gnt c eoon o the eophgu n  ntetne. Mny nu begn to expeence c eux n GERD when pylori toty ente o the boy. Contnue ge n etucton toH. the tue cn then e to eophge cnce. S tue he quetone the ue o  ec poceue ce “ecton thepy,” wheen ntbotc e ue to wpe out o “cue” n H. pylori necton. Fo ntnce, n one eech tuy, when 87 ptent wth uce wee gen ntbotc n oowe o  ye, 21 pecent o the eeope nton o the eophgu, n 12 37 pecent howe eence o GERD, cope wth ony 8 pecent n the nonntbotc goup.

Soe uthote now beee tht the wepe ue o ntbotc n the eucton n gtontetn H. pylori yothe be why the ncence eophge enoccno h been nceng te thn ny cnce n the U.S.on pt o Euope oe the t 20 to 30 ye.13

?

Did You Know… Antbotc—oe o the ot coon ecne now pecbe o

uce—e poby theo wot oene o cunge toch upet.peptc Antbotc ptcuy note cung nueknown n ngeton eythoycn, tetcycne, n tethop-uethoxzoe.

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Diagnosing an ulcer Becue ypto o n uce cn y qute wey o nu to nu, you octo y n ugget con you o the heuce n uce, n you GI tct, get tetng bette to e o howtht nce . enty whee t  etng cn ncue n uppe GI ee, whee you nk  chky bu contt ye, oowe by ogn x-y o yoube eophgu, ke thee oe on thetoch, x-y. n uoenu. Te bu ye hep to Anothe, oe ne tet  the enocopy, whee  , exbe tube wth  ce n toch, ugc too on the en Tethee you outh n tnto you eophgu, n uoenu. ce though ge you octo  ook thee ogn n the ugc too cn be ue to tke bopy pe,  necey, o to cuteze  beeng uce. I on’t ecoen thee tet une you ypto ncte copcton o n P nce uce, whee ugey to top beeng y be necey. Othewe, the eot, a r t expene, nAn, kthe o the outwegh the benet o ton noton you wou gn. teppoceue I ecoen o heng you uce w poe you GI

heth ege o whee you uce hppen to be.

II

Ao be we thtboo, octo who buy nto the H. pylori be ge obcte uce oten ugget tetng you beth, too, n toch tue to ee  the  peent. An,  t , you’ ot cetny be gen  pecpton o ntbotc. But, the ct o o thewho tteon’t  tht H. pylori n 50 pecent o theH. wo’ poputon—ot he toubeee wth uce. Futheoe, pylori h been hown to he pecc heth benet,  t’ n pope bnce wth othe gtontetn bcte. So, tetng o H. pylori n then “tetng” t wth ntbotc oen’t ke  he o ene to e. It ony ee to upt the bnce o bcte o n you gete tct n et the tge o othe gete n une yte pobe. Pee tun the pge o you cton pn o uce.

PaRt ii:


➠ Your Action Plan for Ulcers ➠

As with acid reux and GERD, there are a number o sae, eective tools and techniq you can use to get to the root o your ulcer problem by restoring health to the lining o you esophagus, stomach, and duodenum. And there are steps you can take—including a numb o important liestyle changes—that will signicantly reduce the risk o ulcer recurrence.

1. Eat healthul oods in a mindul way. A wth  gete heth ue, etng  hethy, ow-t, nutent-ene et  pete. Beyon bc tep, you hou o ke ue to o ny oo tht you n cue tton,

hetbun, n toch upet. An ty wy o coho, whch ncee the poucton o toch c n cn tte n uce n woen ypto. Ao, ke  pont to et e, oe equent e. T keep you toch o gettng too u n cetng unwnte gtc peue, whch cn e to tton.

Finally, don’t eatcan anything oryour at least 3 hours beoreand going to bed. down wit a ull stomach increase chances o reux irritation to Lying your esophagu

2. Don’t smoke. Sokng tute the poucton o toch c. It cn o

ey the heng o uce, n h been nke to  ecuence o uce. 3. Avoid NSAIDs. Oeue o thee poweu nt-ntoy ug cn copoe the potecte nng n you toch n put you t k o uce. 4. Balance the bacterial ora in your bowel with probiotics. A et ch n ntuy eente oo n hoee yogut w hep to ntuy ee you geton yte wth hethy pobotc n bnce the bcte o n you

bowe. kng  quty pobotc uppeent y w o o th. Wokng to etoe bnce n you boy   en to eoe uce   uch oe eonbe, e, n gente outon thn to wpe out goo n b bcte wth poweu ntbotc, whch ee to be the peee ethooogy n conenton ec cce thee y. 5. ake deglycyrrhizinated licorice. DGL enhnce no eene echn

tht peent uce oton. DGL ncee the nube o uco ce, thu nceng the ount o potecte ucu tht coe the GI tct ce. It o poe the quty o ucu poucton, ee to ncee the epn o the ntetn nng. ce, n enhnce the coccuton o boo though the GI tct T o o coce outpeoe the pecpton uce ug get n ntc n  tuy o peope wth chonc uoen uce. Enocope eee tht the DGL goup h 77% ey poeent, eu 60% o thoe on get. At 12 week, the epe te wth DGL w 8.2%, cope to 12.9% o the get goup n 16.4% o the ntc.

45



etng pobe wth DGL h no eect, nn wthout  oubt e thnGI conenton ecton. Te eey  o chewbe tbet becue DGL nee  o ctton. I you he n uce, chew thee o ou tbet thee te y, bout 20 nute beoe  n e, n gn t bete. Fo peenton o uce n gene poeent ntennce o the gtontetn tct, two tbet two o thee te y beoe e hou uce. 6. Soothe your stomach with aloe vera. T thck-ee uccuent  ot we known   topc eey o bun n nect bte. But oe  o benec o you GI tct. It enhnce the geton n bopton o oo n euce bcte putecton n the gut.

“100%the Snce oeoe epnt juce”  oe y 99.5% nee wte, he ony  pouct 0.5% o whch the cte c copoun. to be Concentte—the tonge, the bette—o the whoe e e you bet ue.P a Fo uce, I ecoen up to eght ounce  y o  concentte oe pouct r n e oe xe wth wte. Look o Aoe Le, Aoe Mte, Ly o thet Deet, n Aoe Ace bn o oe e concentte n heth oo toe. II

7. Eat more hot peppers. Conty to wht ny y, etng ch peppe oen’t cue uce. In ct, peppe he been hown to tgge echn tht ctuy potect the nng o the toch.

Stue n Hungy he oun tht conupton o cpcn, the cte coponent o ch peppe, ctuy ecee the c output o the toch, whe t the e te nceng potecte eceton. Cpcn w o ptcuy eecte t potectng toch uceton cue by coho n NSAID. Tee ugthe cue njuyo to the potecte uco nng o the toch, whch cn eut n beeng. Cpcn euce the ount o NSAID-nuce beeng tcy.14 S tue n Sngpoe eee tht etng the ch peppe euce the k o eeopng gtc uce by 53 pecent.15 8. ry a little honey. Honey   ntu ubtnce tht h been ue o hune o ye n othe counte to tet bun, woun, oe, n  ety o othe ent. Honey wok to he uce though n enzye t contn ce gucoe oxe. T enzye pouce hyogen peoxe,

whch wok to k hu bcte. Honey  o known to euce weng oun  woun though nt-ntoy cton, ncee oc ccuton to  woun, n tute e-gowth o ge tue,  o whch poote  heng enonent o ucete e o you gete tct. Te key to ucceu tetent  ung ntu, unpocee honey. I ecoen Mnuk honey o New Zen, whch  be n ney ny heth

PaRt ii:


oo toe. Stt wthy two tbepoon  y unt you uce pobe h ee. Ten one tbepoon hou be enough. 9. Go bananas. Te tonoe n e, unpe bnn ncee ucu n the

gete tct, whch poe  tong potecte cotng. Bnn o contn wte-oube poycche, the e copoun oun n the nt-uce pecpton ug, Cte. Unpe, whoe, weet bnn w he oe eect, but you’ get the bet eut wth bnn powe. o ke t on you own, pee the bnn n cut the nto thn ce. Put the ce n the un, n oen, o  oo ehyto, n y the owy.wth When gn the nto  ne powe. Mx two tbepoon o the powe oney, tbepoon o honey. ke th xtue thee te  y— -onng, -tenoon, n t bete. 10. Consider vitamin E supplements. Docto t the Ke Mec Inttute epote tht 300 g o tn E y eectey tete peptc uce o 28 ptent. T oge eee uce n ou to x y o the ubject goup

gen tnPtent E, whe t took eenEtoo tenh y o thoepoten gen conenton ecton. tkng tn ncee ep n the ntetn nng n gne o 1.5 to 3 kg ung the tuy, whe the conto  not gn ny weght.16 11. Maintain your melatonin. One cue o uce ey entone  ow etonn ee. Te tgge o etonn poucton n the pne gn  ow ght ee. A ou ocety ty up te, ue tc ghtng  nto the nght, n get e eep, ou boe obouy pouce e etonn. Te ue o NSAID n coho o p etonn poucton.

Decee etonn poucton hee been othe nkepobe, to ncee te on cnce, poo une yte uncton, n ncung ncee ncence o uce. I you he   chonc pobe, hghy pobe o etonn beow uce no. An t’ tue he hownyou tht poucton nceng etonn ee by een  ount cn he  tc eect n both heng n peentng te-nuce uce. I ecoen 2–3 g o etonn y, tken t bete.17

Track Your Success! To track your success with this Action Plan, I highly recommend that you record the exact steps you’re taking to address your ulcers each day, as well as the symptoms you are experiencing at the time, and how you are feeling emotionally.

Putting these details on paper is an excellent way to see what works for you. It’s also a great way to document the improvements you’re experiencing and just how far you’ve come using safe, natural solutions to your digestive problem. Turn to pages 135–136 for sample pages that makes tracking this information simple. Use these pages as your master copy and photocopy more pages to ll in with your details.

47



Irritable Bowel Syndrome

I

ptc bowe coon,ynoe ptc bowe, neou ucu cot, n ntetn tbe (IBS)  known ngeton, by ny ne—uncton bowe ee, neuo. But, ege o t onke, t’ the ot equenty gnoe gtontetn conton n the Unte Stte. In ct, between 30 pecent n 50 pecent o  ee to gtoenteoogt e becue o IBS n t’ ette tht  ny  35 on peope he IBS n th 18 county one. conton cn be. I you’e one o the, you unoubtey know how ebttng th

Woen ee to ue o the pobe oe thn en. T cou be becue the hoone uctuton o tgge entuton, pegnncy, n he, enopue  toch. pct  won’ gete tct n botng, contpton, ncn upet Athough IBS cn occu t ny ge, t uuy begn n oecence o P a ey uthoo. r t

Symptoms One o the cute n gnong n tetng IBS  tht t ypto e

II

nueou n y o peon to peon. Te ec poeon  oe cootbe wth conton tht peent  content et o ypto. Soe o the ypto tht he been octe wth IBS ncue he, contpton, bon pn n tenton, cocky pn eee by  bowe oeent, botng, ntetn g o tuence, bowe ncontnence, exce ucu poucton n the coon, nue, tgue, noex, n epeon. Depte the bty n ypto,  you he IBS, you oe thn key

Excessive gas, diarrhea, and constipation are all major symptoms of IBS.

expeence bon pn o coot tht :

These symptoms…and the natural steps you can take to relieve them… are covered in more detail in Part III of this book.

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eee wth eecton,

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octe wth  chnge n equency o too, o

• octe wth  chnge n the o o ppence o the too. You o e key to he:

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bno too oton—ethe h n upy o ooe n wtey, bno too equency—ethe oe thn thee bowe oeent  y o ewe thn thee  week, n

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bno too pge—tnng, extee ugency, o the eeng o not beng be to copetey ecute.

PaRt ii:


You cn expeence too ue n y he oty contpton, oty he, o thee  cobnton o ntettenty, the two. Phycn e t  gno o IBS by the poce o enton. In othe wo, they ue out pobe ke coon cnce, ntetn bockge, tuctu eect n the bowe, bcte necton, ctoe ntoence, etcut, xte bue, pncett, n thyo pobe. I none o thee pobe cn be ente, IBS oten becoe the eut gno. Te conenton tetent o IBS h been ny ecton tht ge yptotc ee. Dug e pecbe to ow the otty o the bowe (n ce o he) o ncee the equency o the too (n ce o contpton). Antpoc e gen o gtontetn cp. Soe octo pecbe ntepent—not necey to e the epeon tht cn coe wth IBS, but o pn ee. An othe ge the contbutng ptent ntbotc, to IBS thnkng pn. (Whe n oegowth the bcte o pobe bcte n y thebe  e,ntetne ntbotc ye benot the nwe,  I expne ee. Bncng you bcte o wth pobotc   uch oe eecte outon.) Ioncy, ny ecton gen to e one IBS ypto cn ke othe ypto woe. Fo ntnce, both ntpoc n ntepent cn woen contpton. An   ot wy tue, thee ecne oe ony tepoy ee o ypto the thn  e outon to the uneyng pobe.

Contributing factors Snce IBS h no phyc o ee b—ke ntoy bowe ee (IBD), coon cnce, n othe gete ee he—t’ potnt to ook o key contbutng cto to the ynoe. Ao, becue IBS h no ognc b, t’ geney not to thought to be  conton oe eou ee. co coot thoe ueng though tht the e ny to ebttng ypto o Yet, IBS.th 

Antibiotic use Fo ny peope, IBS t how up te n necton—n oten one n the gtontetn tct—ptcuy when  ong coue o potent ntbotc he been ue to e the necton. Antbotc upt the no bcte o n the gut, n th bnce cn e to IBS.

Food intolerance and triggers Intoence to cetn oo  one o the py tgge o IBS. Reech how tht cetn ety te cn cue the bowe to ow, eutng n contpton. Coon oene o th e y pouct, chocote, n coho. An on the othe e o the pectu, he cn eutweetene. o ntoence to oo ke ctoe, uctoe, o obto, whch   coon tc In ct, one ecent tuy ugget tht uctoe one y be eponbe o 30 to 60 pecent o  tete ce o D. Young Cho, t the Unety o Iow Ce o Mecne, theIBS. eect o uctoe ngeton on 183 nu oe Coege two-ye peo. He contenty oun tht ech o the ypto octe wth IBS cou be

49



tggee wth ncee ong uctoe ntke.19ngeton o uctoe, n tht ypto cou be ente by Cene, bn n whet ou, n ety t cn  nteny ypto o IBS becue they e GI tunt o tnt, n cn kck-tt the uce n you coon, eng to pn, botng, he, contpton, o  cobnton o the two. A et ckng n ucent ety be cn excebte you IBS ypto  we.

Poor digestive capability A ecee n gete juce n enzye eut n the ncopete bekown o ou oo. Ungete poten, t, n cbohyte cn  cete hoc n the ntetn tct. Poten cton cn be bobe nto the boote o the  ntetne n cue ccte ege, ocy  bowe we  n thoughout theoboy. Ungete t cnecton eenttht n w o the owe cete g tuence, eutng n botng, tenon, n pn. An, ungete cbohyte cn p to P a the owe bowe n poe the e oo o the gowth n epcton o pthogenc r t n ee-cung bcte, ung, n yet. I A we ge, ou boe e e be to pouce hyochoc c n the toch, I whch euce ou bty to bek own poten. Suggh be n gbe pobe o peent ny peope o popey bekng own t n the et. An ugc eo o the gbe wthout uppeentng wth be t pobby ncee the cuty  huneo o oe.

Stress Ee n th book, I cue te n t ntte connecton wth you gete heth. The ee to be ptcuy tue wth tht peope wth IBS gncnty hghe te eeIBS. thnSoe thoetue wthouthe the hown conton. Reech ncte tht 60% o thoe wth IBS o ue wth  pychtc oe, ot coony nxety n epeon. Soe theoze tht peope wth IBS y be oe ente to eoton pobe n oe entze to phyc coot n the coon. Ao, t’ potnt to note tht the te-IBS etonhp un both wy. IBS cn cue te jut  uey  te cn cue IBS. Fotuntey, te eucton technque he been hown to hep eee ypto o oe ueng wth IBS n cn hotccut th ebttng cyce.

Other actors

In ton to thee nton ctegoe o IBSokng, contbutng cto, thee e cbonte othe ncung: genetc, ug, thepy, coho ue o bue, beege, ck o eep n exece, ugc tu o njuy to the bowe, etng oe, n ue o hoone—ptcuy o contcepte o hoone epceent thepy.

PaRt ii:


➠ Your Action Plan for IBS ➠ I’e oun tht ucceu tetent o IBS eque  ut-cete ppoch. 1. Eat a healthy, low-at, high-ber diet. A wth ny gete conton,  hethy et  ctc o ecoey. Stt wth the et bc I’e ey outne n th book. But be we o thee pecc pont. • Ft, becue ny peope wth IBS he entte to whet n bn, thee e geney not the bet ouce o be o you et. Inte, ocu on wte-oube tht poote the oton o potecte ge be n ucu n the bowe. T type o be  oun n gu gu, pyu o Inn huk, ot bn, x ee, ut, egetbe n egue. An exceent ouce o pyu huk n gu gu,  we  yet n te-ee tn,  Fee •

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Vtn (reedavitamins.com o 800-777-3737). Keep n n tht when you ncee the be n you et, you ut o ncee the ount o wte you nk. T  becue be bob n bn wth wte, cetng the ext buk necey to genty tute n “weep cen” you coon.

Ao, though you ontke o they ut hou n egetbe potnt o tetng IBS,nceng ung peo he be oen then owy entouce when you bowe etun to no. Ente n hghy concentte ug-contnng pouct ke ut juceug o you et. Ao cohoc beege. An ty wy o totoe n toto pouct, whch cn tte you ente bowe. Mnze o o t ppe wte to hcnne n thoe o keot contnte oyou c conupton n. T cuton tun. Athough nu w expeence no uch pobe, Gen eech h oun tht the ecuy oten contne n thee h  one o the n tgge o IBS epoe.

I you he eee IBS, you y nee to go on n enton-type et o ut,week two n then o o. guy By etctng ngthe othe etoo to chcken, one t b, te,pottoe, you cn oten ce n etene whch oo tgge e contbutng to you ypto n o thee n the utue. o ke t ee to enty whch oo e you tgge, keep  y og o wht you et n the ypto you’e expeencng.

2. te, Reestablish a healthy balance in yourheth colon.n Aoe I’e wene, ny but th  n eentbacterial tep o goo gete

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t’ ctc  you ue obet IBS. Etng keepecy hoee uekut one the wy to octc th. c–eente You cn o etoo, ecutue yogut n tke y pobotc uppeent. I wou entue to y tht ncopotng  IBS ce. pobotc nto the y et cou ente 75 to 80 pecent o 3. Speed your body’s return to gut health with hydrogen peroxide. o hep

ente ny nectou pthogen tht ght be peent n you gut you cn ue hyogen peoxe op to ntouce oxygen nto you bowe. Pthogenc bcte, cnce ce, n ot o the othe hu “bug” e neobc, enng they ue ony n enonent wthout oxygen. On the othe hn, benec bcte nee n oe oxygen. Tt’ why they’e ce eobc bcte. epty Ue 1–2 toch. op oI ecoen 3 pecent hyogen ttng wth peoxe, 35 pecent tken oo theege te hyogen  y on n peoxe n utng t own to thee pecent wth te wte, the thnP ung the thee pecent hyogen peoxe beng o oe the counte. T ar en xng ppoxtey 11 pt te wte wth 1 pt oo ge hyogen peoxe. I you’e unbe, o on’t ce to x you own hyogen peoxe, thee e ee pouct on the ket tht w pobby ccoph the e eect. Te ony kcke  tht you’ py  ot oe o the conenence. One uch pouct  ce Aeobc 07 o Aeobc Le (aerobiclie.com o

t

II

800-798-0707). Te ecoene oge o th pouct  20 op n  g o wte tken thee te y on n epty toch. 4. Soothe your irritated bowels with slippery elm. Sppey e powe  

ote topc eey o Nte Aecn o woun, bun, n bo. An t’ o ue nteny to oothe n tte ntetn yte. You cn puche ppey e n buk o n cpue (I pee the buk pouct) n ot heth oo toe o o copne uch  Penn Heb (PennHerb.com o 800-523-9971), o o Kyx.co (Kalyx.com o 315-245-3000). A ppey e nk cn be e by ng  hepng tepoon o the powe to  tte co wte to ke  pte, n then poung on  cup o bong wte whe contnty tng the xtue. Let t coo n then nk t, thee te  y. Fo  ght ton you cn ue bong k nte o wte n o the xtue wth cnnon o nuteg. I you tke ppey e   uppeent, I ugget 2 cpue (400 o 500 g ech) thee o ou te y. 5. Or try another soothing agent called Sialex. An tente to ppey e  

pouct ce Sex o Ecoogc Fou. It contn n extct o ucn, the n coponent o ucu, tht e-etbhe the potecte ucu ye n the bowe n poe  ubctng cton. You houn’t nee Sex  you ue ppey e, but I wnte you to know bout t becue t’ hepu n heng the ot tubbon ce o IBS. Te

PaRt ii:


ecoene oge  1 to o 3 cpue wth e. It cn be puche on the Web o Netriceuticals.com 888-852-4993. 6. Add aloe vera to the mix. I you coon  exteey tte,

¼ cup o oe e ge (not qu) y between e w pee the heng poce. I the tte  objectonbe, x the ge wth non–ug e ut juce. T ge  be n oc heth oo n gocey toe. 7. Consider peppermint to ease bowel pain. Peppent h

ong been n eecte eey o gtontetn te n t h ee eyeee hepuheng chctetc. It h  gente nectng eect tht hep peent the eentton o popey gete oo n the toch n bowe. T hep peent the oton o ntetn g n the pn octe wth t. It o poote no e n gbe uncton, whch e cuc to pope geton. An t’  we-known ntpoc. It exe the uce o the ntetn tct n peent coon p typc o IBS. Peppent te bg e ey be n both upeket n heth oo toe. cn o be e o Spy  1 oto215 tepoon to  cupTeote hot, not bong, wte neh et tee. tn coee o 10 nute. I wou ecoen keepng  uppy o peppent te oun the houe. Howee, on’t ue t on  cu, egu b. Ue t ony ung peo o toch upet. Regu hbtu ue w een t eect. Snce the cte entho ngeent n peppent e py bobe n the toch n eect uppe on GI the tct, tkng peppent n the o oto teee w he tte,  ny, owe bowe. Wth IBS, you wnt the heng conttuent to you coon, too. Fo th,he you’ neetht to thee tke entec-cote cpue. Euopen tue oun entec-cotepeppent cpue eo ey eecte n tetng 20 IBS. Tee cpue e be n the Unte Stte une the ne Menth by PhytoPhc (phytostore.com o 877-241-8822). Te oge geney ecoene o IBS ptent  2–3 cpue  y tken between e. Te ony e eect note hT been  tepoy bunng entonentho. n the ect e te  bowe oeent. coe o exce, unbobe It poe no nge n cn be ete by py eucng the oge. 8. n ry upngy therapeutic eecte heat. Appyng youp gut cncoony be  pe wy totopc eeehet theecty pn o to coon octe wth IBS. Intene het exe the coon, bngng oothng ee wthout e eect. A hetng p, hot wte botte, o hot pck ppe ecty to you boen  ot eecte.

53



Het cnjcuzz, o be te ue poctey to he o cn IBSo ttck tggee by te. Regu bth o un eon wone enty n phycy. 9. Reduce your stress. Becue te cn tgge IBS ypto o ke extng ypto woe, t’ potnt to eectey nge you y te. A I entone ee, you nee to n the te ee technque tht wok bet o

you peonty n etye.n Deep bethng, pye n ptuty, ughte, uc, etton, hotc heth exece, pctce e  etho to cone. Beho thepy o been to hep eee te n te-ete ypto o thoe h ueng wthhown IBS. T cn ncue boeebck, hypno, cognte beho thepy, n tton pychothepy.

The Diet of Last Resort It’s rare not to see signicant improvement or resolution of bowel problems with the steps listed in Your Action Plan for IBS. But, if your case is particularly severe or entrenched, you may need something more rigorous when it comes to dietary changes. There is a program called “the Specic Carbohydrate Diet,” developed by Dr. Sidney Haas and described in his book, Management of Celiac Disease , which I have found very helpful for such cases. It takes a lot of discipline and a continuing commitment, but it will work. His groundbreaking research and dietary developments were later rened by Elaine Gottschall, who used her education in nutritional biochemistry and cellular biology, as well as her personal experience with a daughter suffering with chronic ulcerative colitis, to write her own book, Breaking the Vicious Cycle —now in its 11th printing. Gottschall’s book explains the program in detail, presents the scientic rationale, and outlines which foods are “legal” and which are “illegal” in the diet. Her program involves some

signicant changes in the way most people eat but it has been a godsend to thousands. Some of Gottschall’s recommendations conict with what I’ve suggested for IBS. For example, she felt slippery elm and other mucilaginous herbs contain starches that feed pathogens in the Most ifofthe what I’ve recommended, doesn’t conict with her program. As Ibowels. said before, regimen and program Ihowever, rst outlined doesn’t work for you, then I highly recommend following the Specic Carbohydrate Diet.

See Therapy” onon pages 67-68 the Inammatory Bowel Disease section of this book“Diet for more details the diet andinwhere to get your own copy of Gottschall’s informative book.

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a r t

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Track Your Success! To track your success with this Action Plan, I highly recommend that you record the exact steps you’re taking to address your IBS each day, as well as the symptoms you are experiencing at the time, and how you are feeling emotionally.


55



Food Allergies

A

et  cetn Tee ege ect n 11ntoyou 15 on Aecn oo egy oo. n une yte ecton thtette tke pce boy te you n he been on the e n ecent ye. A py eonDet. o th wht I c the “et SAD et,” enng thepocee oy Stn Aecn Anege Aecn  oe wth ug, o, n othe ene ngeent. Atony, ny oo pouct on the ket toy whch cn contn chec ggte uch ege.  ute, Soe oo eeche tbze,beee n tc tht hgh coong ount noong, chec poutnt n contnnt, uch  petce n hebce, o he ncee ou uceptbty to oo ege. Anothe contbutng cto to oo ege tht oen’t get uch ttenton  eoton te. It ppe tht peope e oe pone to oo ege when they eP a expeencng exteey teu tuton n the e. Te exct connecton  not yet r t ce, but the negte pct te put on the une yte   key cto.

Immediate vs. delayed food allergies

II

Soe oo ege e obou becue they he extee ypto tht how up wthn nute o etng the tgge oo. An expe  when  ch tt wheezng ght te etng  penut. Tee e ce ete ege. Dece go, eeche oun tht ptent wth ete ege h eete ee o n ntboy ce unogobun E (IgE) ung the egy ttck. But, they ncoecty concue tht,  you on’t he eete IgE, you on’t he  oo egy—jut  oo entty o ntoence. We now know tht thee’ oe thn one wy the une yte cn epon to  oo egy. Non-IgE, o eye, ege—whch e jut  coon  ete ege—ppe hou o een y te etng  ptcu oo. Deye ege noe eent coponent o the une yte, but they cue the e we ety o ypto.

Common triggers Whe ny oo cn cue n egc ecton, poten ee to be oe egenc thn t n o the oe coon oo n egy ecton etht tggee by cbohyte.  tough kn oSoe oo poten tht et the het gete juce bek own othe poten. ooheh, egeuch e tggee poten penut nut, kecoon wnut nMot pecn;  hp,by obte, nn:cb; egg,n ntee k. Othe oo egen e ee, oyben, coconut, ceey, cot, ebe o the nghthe y (totoe, whte pottoe, be peppe, hot peppe, n eggpnt), n guten (epecy whet).

PaRt ii:


Food Allergy or Food Intolerance? Although food allergies and food intolerance share many of the same signs and symptoms, they are two different things. With a food allergy, your body actually mounts an immune system response to a food that your body mistakenly identies as harmful. On the other hand, food intolerance

doesn’t involve the immune system this way. With food intolerance, you can probably eat a little bit of the trigger food without a reaction, but that’s not true with a food allergy. Even a trace amount of an allergy trigger food can cause a serious allergic reaction. Some conditions commonly mistaken for food allergies are: Lactose intolerance. This is when a person doesn’t produce enough lactase, an

enzyme needed to fully digest lactose. Lactose is a type of sugar found in milk and other dairy products. If you’re lactose intolerant, consuming these foods causes excessive gas, bloating, cramping, and diarrhea. IBS. This chronic condition has many symptoms similar to food allergies, such as cramping, constipation, and diarrhea. But with IBS, your body doesn’t mount an immune system response to offending foods. See pages 49–50 for more details. Food poisoning. This is brought on when you consume bacteria from spoiled food or other toxins—most commonly Staphylococcus or E. coli. It causes severe abdominal cramping, diarrhea, fever and chills, headache, nausea and vomiting, and weakness.

Although these are the most common ood allergy triggers, people can also have an allergic response to ood additives and to oods that do not have a high protein content at all.

Nature and nurture You cn be bon wth oo ege, but you o cn eeop the ung you e  you get entze to  cetn oo o ngeent. T hppen when you boy tkeny ente  ptcu oo ubtnce  oethng hu n tgge you une yte to eee IgE ntboe. Wth ubequent expoue to the e oo ubtnce, the IgE ntboe eebe the oenng ubtnce n gn you une yte to eee htne n othe chec to “potect” you boy. Becue epete expoue  pt o the oo egy poce, t ke ene tht cetn oo e oe coon egy tgge n oe cutue thn n othe. Fo ntnce, ege to h e epecy coon n Scnn, n the e goe o ege to ce n A, penut n the U.S., ceey n Euope, buckwhet n South Koe, n peche n Metenen counte.21 It’ o nteetng to note tht you’e t ncee k o hng oo ege  othe ege, th, ecze, o he un n you y. You cn outgow oo ege, but they cn o coe bck te n e. Chhoo oo ege tht e

57



uuy outgown ncue thoe to oy, heh whet, n the othe hn, eee chhoo ege n ege tok, nut n tenegg. to beOn eong conton.

?

Did You Know… I you’e egc to one oo, you’e t ncee k o becong egc to othe. In ct, cetn oo ege ten to un togethe. Ao,  you’e

egc to k oethng othe thn oo—ke ncee o eeopng  oo egy. poen o o—you o e t

Weakened natural defenses

Othe cto tht contbute to you k o eeopng oo ege he to o wth you oe wene n the tength o you ntu gete yte. I you boy ck potnt nutent o  you ue o chonc nton n te, the ntegty o you ntetn nng y be copoe n e eecte t keepng egen o P beng bobe. a r Anothe potnt cto  you boy’ bty to pouce tong toch c to t

bek own tubbon egenc poten beoe they cn te to you ntetne whee II they cn be bobe. T c poucton bty coony nhe wth ge. You boy ut o bnce t potent toch c wth  tong bueng yte o tht you cn ntn  ghty kne pH n you boo n boy tue. Wthout th bnce, enzye tht bek own poten nto e no c coponent cn get etoye. A  eut, ncopete poten oecue cn be bobe nto you boote n ccute thoughout you boy. Tee poten e notoou o cung  type o egc ecton, n ptcu thoe ete to bethng n kn tton.

Be Prepared If Your Food Allergy Is Severe If your food allergy is severe, you need to have a game plan in place to take immediate action in the event of an anaphylactic reaction.

You should carry a self-injector of epinephrine with you at all times or, for children, give the injector to a supervising adult and make sure he or she knows how to use it. If you use epinephrine, you should go to the emergency room immediately so your condition can be monitored. You should also always wear a medical alert bracelet to let emergency medical personnel know of your condition, so they can react quickly with the correct treatment. The number one cause of anaphylaxis-related death is the delayed use of epinephrine. So don’t delay. Make sure you’re prepared in the event of an allergy emergency.

PaRt ii:


Food allergy reactions

Foo egy ecton cn y ccong to the peon n the eety o the egy, but coon ecton ncue gete ypto, ke bon pn, he, nue o otng; he, tchng, o ecze; wheezng, n congeton, o toube bethng; weng o the tongue, thot, p, ce, o othe pt o the boy; n zzne, ghtheene, o ntng. I you he  eee oo egy, t cn cue nphyx, whch   eou egc ecton wth wepe eect on the boy. Sypto ncue: contcton o you wy; woen thot tht ke t cut to bethe; p pue; zzne n ghtheene; hock, wth  eee op n boo peue; o o concoune; n een eth. Te t gn o n nphyctc ecton, howee, oten how up on you kn n the o o  h, he, tchng, o ene. Soe peope o expeence  eeng o extee nxety—ot key becue the boy  gong nto chec oee.

Diagnosing a food allergy Dgnong ete oo ege   pe  gettng  boo tet to check o

eete IgE ee. But  eye oo egy  oe eue to gnoe. Te bet wy tke oe te n eot on you pt, n noe  bt o etecte wok. Hee’ how: Ft, eco the et o you etng n gete ypto. Fo t et two week, t eey nge te you et o nk. Wte own how uch you et n when, how the oo howtyou thoughout the expeence y n een thecoot, next y. I you etw nypepe, pckgen oo, theee ngeent. I you ny ncue  note bout when ypto tte n how ong they te. You hou t you ecton n uppeent, too, o you cn he  copete pctue o you nutent n chec ntke. Next, pctce n enton et. Stt eong coon oo o you et— one t  te—o two to x week pe oo te. Note ny poeent n you ypto n ke  note o whch oo enton pecee the poeent. I you oo ege e eee, once you’e ente you peon oo tgge, o the penenty. I you oo ege e  to oete, you cn oe on to the next tep, whch  entoucng oo to etet n con you oo tgge n to e-eute you boy’ une yte epone to the. Hee, you  ech o you tgge oo bck nto you et, one oo pe y. Et the upect oo  pt o t et two e tht y, kng ue you on’t ntouce othe potent egen t the e te. Reco the te n te you entouce ech oo, n note ny ete n eye ecton tht you expeence. I you expeence  ecton to  ptcu oo, top etng t n tke note o t o you cn new oo, beke ue to ue ente tht youthe obeen you ypto-ee et penenty. o tBeoe et two youy. entouce Repet th ny

59



tetng wth yte  youecton. upecte tgge oo unt you gue out excty whch one ncte n une Knowng whch oo e you peon egy tgge   huge tep tow eeo o the pn n ueng bought on by oo ege. But, thee  oe you cn o. Tee e outne beow.

➠ Your Action Plan for Food Allergies ➠ 1. Avoid the oods that you’ve determined are your allergy triggers.An egc epone  o n ntoy epone, n eey te nton occu, t weken you une yte n ncee you egc tenence. 2. Rotate the oods that you are able to eat o tht you on’t conue ny ptcu te oe thn once eey ou y. Incue beege, conent, P n o n th otton ttegy. Peentng oeexpoue to oo n th wy ar t w euce you entty to the n o euce you chnce o eeopng ege. I

3. Incorporate bone broth into your diet. In Pt I o th book, I entone

I

the ny benet o ng bone both to you et, n one o thee w tht t ppe to hep potect gnt oo ege. T  becue bone both  ch n the no c gycne, whch hep poote gtontetn uco ntegty n uncton. Foo ege e oten the eut o ungete ptce kng the wy nto the boote, whee they’e tete oo oegn. Gycne hep ncee the poucton o hyochoc c n the toch, n ooet get gete oe n the hghe-c enonent. See pge 15 o on kng youcopetey own hethy bone both. 4. Consider a gentle detoxication program to cene ccuute toxn

otoxn youo boy. wpoe ke tthe ee o you e ntetn to ngeuco you y-toy nTo tength o you be, whch cn hep peent the bopton o egen nto you boy. Go to pge 138–139 o oe et on the etoxcton tep I ecoen. 5. o help strengthen your body’s ability to tolerate allergenic oods wthout oe-ectng to the, tke thee ety uppeent:

•

A hgh-potency y multi-nutrient Bioavonoids, 500–1,000 g twce  y

•

Mineral-bufered vitamin C, toch 2,000–5,000  y n e oe. (Cut bck  you expeence upet g o he.)

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Pantothenic acid, 250–500 g twce  y

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Flaxseed oil, 1–2 tbepoon pe y

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PaRt ii:


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Digestive enzymes, 500 g o boen two to ou te  y n 200–300 g o ppn two to ou te  y. o enhnce geton, tke thee enzye wth oo. o hep ecee nton, tke the between

e. 6. I you eat a trigger ood by mistake, try this stop-gap remedy. Whe t’ bet to copetey o you oo tgge, t’ not wy pobe. I you oo egy eypto geneywhen -to-eu, cone thoo. quck, ey eueecton to oothe you netenty et ung  tgge Spy tke  oe o Ak-Setze Go (ntc ou) o Ak-A (be n heth oo toe). Both o thee pouct e k copoun n cn hep oty you toch c bueng yte, whch hou nze bopton o egen nto you boote. I you tke one t the t gn o ypto, you tt to ee n poeent wthn n 10 o nute. ue notehou the oenng oo o utue eeence to15 ony ue thBe tep  to  “oncen–-get-whe” top-gp eue!


exact steps you’re taking to address your food allergies each day, as well as the symptoms you are experiencing at the time, and how you are feeling emotionally. Putting these details on paper is an excellent way to see what works for you. It’s also a great way to document the improvements you’re experiencing and just how far you’ve come using safe, natural solutions to your digestive problem. Turn to pages 135–136 for sample pages that makes tracking this information simple. Use


61



Infammatory Bowel Disease

Inammatory disease (IBD) consists o (UC) two dierent, chronic diseases inammation o bowel the intestines—ulcerative colitis and Crohn’s disease (CD).that It’s cause estimated that more than 1 million Americans suer with these serious diseases and they account or 700,000 physician visits and 100,000 hospitalizations per year.22 IBD typcy ect peope ge 15 to 30, but t cn fct thoe younge n oe. An t ee to fct peope n Noth Aecn n Euope oe thn nywhee ee n the wo, pecent o peope uggetng wth IBD  genetc he one coponent o oe to y the ee. ebeAppoxtey ecte wth 10 t towe. 20 23

The “D” makes a difference Athough the cony oun  n they he oe ypto, IBD  not ke IBS. A cue ee, IBS   “uncton” oe, whee the gete yte ook P no, but oen’t wok  expecte. It  not  ee, but the  ynoe wth  a r ene goup o ypto, ot coony bon pn o coot, ong wtht

he, contpton, o tentng bout o the two.

On the othe hn, UC n CD e utoune ee tht e to chonc

II

nton n ubequent ge to the GI tct nng n beyon. Fo th eon, IBD  conee oe eou thn IBS. It cn cue penent h to the ntetne

Celiac Disease Like UC and CD, celiac disease is an autoimmune disease of the intestine, but it’s not considered an inammatory bowel disease. This chronic digestive condition, which is sometimes referred to as celiac sprue or gluten sensitive enteropathy (GSE), is triggered by eating gluten, a protein found in bread, pasta, cookies, and many foods containing wheat, barley, rye, and possibly oats. Signs and symptoms ofother celiac disease include diarrhea, constipation, abdominal pain, gas, bloating, lactose intolerance, nausea, vomiting, decreased appetite, unexplained weight loss, and stools that oat. With celiac disease, the small projections—called villi—that line the small intestine and absorb nutrients become attened by immune system attack and are unable to function properly. This can dramatically affect nutrient absorption, with obvious impact throughout your body. In fact, long-term symptoms of celiac disease include anemia, bone and joint pain, osteoporosis, depression, fatigue, growth delay in children, hair loss, hypoglycemia, malnutrition, skin disorders, and vitamin deciencies, to name a few.

Blood tests can be performed to detect specic antibodies associated with the disease. And if celiac disease is suspected, an endoscopy is usually performed to conrm. The treatment is dietary and involves removing all damaging grains from the foods you eat. This one lifestyle change has the power to completely reverse the progress of celiac disease, allowing you to return to a healthy, symptom-free life.

PaRt ii:


n  we  copctonug. tht cn eque ugey n tetent wthntetn poweubeeng, teo n unouppent Ao, the k o coon cnce n UC ptent ncee gncnty boe tht o the gene poputon bout 8 to 10 ye te gno. An the k  getet n thoe whoe whoe coon  ecte by the ee. Te k o coon cnce o CD ptent   to UC ptent, pu thee  n ncee k o cnce n the  ntetne  we.cnce Soethn tue peope IBDk e e te oe key to coon theugget genetht pubc, n wth tht th content ege o eeop whethe 24 ypto he been cte o n eon.

As with othersignals autoimmune diseases, UC and CDparts are ao result o thethis immune misinterpreting in the body and “attacking” itsel—in case, system the digestive tract. Medical experts now believe that a genetic deect may be responsible o

thesea abnormal signals response. But,the environment and liestyle actors al play role, and are likelyand theimmune catalysts that initiate onset and are-ups o the disease Both UC and CD tend to alternate between periods o remission and relapses with active symptoms.

Stress as a trigger Tee he been nueou theoe  to whch,  ny, oute cto contbute to IBD e-up, ncung okng, NSAID o ntbotc ue, n necton uch  co n pneuon. But the one cto tht h gotten the ot ttenton ecenty  te. Whe the pece connecton between te n IBD e-up  unce, eeche beee tht the ypthetc neou yte, whch kck nto ge when you’e une te, ect the nng o the coon n ght ggte ny extng nton. Tey o ugget tht te hoone y hep cete  hoptbe enonent n the bowe bypto bcte, to theeby you bnce o bcte o n ettng the tge oo IBD etunupettng o woen. A new tuy conucte by Cnn eeche n pubhe n the American Journal o Gastroenterology, oun tht ong bowe-ee ptent they oowe o  ye, the k o  ypto e-up ncee when ptent wee eeng ptcuy tee.

Speccy, 552 en n woen wth UC o CD wee ke to copete uey eey thee onth o one ye. Te uey ke bout ypto e-up, teu eent, n pecee te—whch w ene  how we they et they cou e wth the y tee. Te eeche oun tht  ptent' k o  ypto e-up ncee by oe thn twoo when they h epote hgh ee o pecee te n the peceng thee-onth peo. o ptent whothee epote  e-up, 52 pecent h hgh pecee te eeAn n the peceng onth, cope wth 29 h pecent o thoe 25 who ene ypto ee.

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Peoubut eech h  ncte thtt peope wthcentc IBD ee eence tht tetht woen the ypto, th tuy one o the to how the pecepton o te h  ect n gncnt pct on the coue o the ee.

Ulcerative colitis

UC py ect the ectu n e o the coon ne the ectu. But, t cn pe to the ente coon n oe peope. Wth UC, the nne uco nng o the ntetne becoe ne n eeop uce. It cue bon pn, g, n equent he, ong wth ece tnge wth boo n ucu. Soete,  the ectu becoe eeey ne— conton known  poctt—t cn e to contpton  we.

Crohn’s disease unketoUC, otten coony ttck entecton  ntetne, oCD, eee  you eu. Lethe oten, ect o theyou ge ntetne n othe pt o the gete tct  we. Whe UC cete ucete oe n the uco aP r t

Don’t Overlook Toothpaste & Dish Detergents There are twothat surprising contributors to bowel inammation have been constantly overlooked, but I want you to be aware of them—toothpaste and dish detergent. Toothpaste can be an irritant to the gastrointestinal tract when swallowed, particularly the newer toothpastes that contain even more potent antibacterial compounds. While most of us avoid swallowing toothpaste, it can be a problem in the very young or the elderly. This is denitely something that should be considered in anyone who suffers from Crohn’s disease, ulcerative colitis, IBS, or other bowel problems. I have yet to read about the link that likely exists between dish detergents and bowel inammation. Detergent residue can be extremely irritating to the intestinal tract. Every year, there are more and more advertisements promoting the stronger greasecutting abilities of dish detergents. Manufacturers of detergents do test the toxicity of their products on rats, but not on humans. I can’t help but suspect that individuals with chronic bowel inammation are sensitive to these residues.

If you suffer with a bowel inammatory condition, take extra care to thoroughly rinse all dishes and eating utensils. Mothers with infants also need to be careful. I would suspect that many cases of infant diarrhea are directly linked to detergent residue. In the 1980s, one study estimated that adults ingest anywhere from 0.3 to 75 milligrams a day of detergent residue, while bottle-fed infants are taking in closer to 250 milligrams. The problem is obviously more prevalent with hand-washing than with automatic dishwashers, most of which have a long rinse cycle. In either case, use the minimum amount of detergent necessary for the job, and rinse very well.

II

PaRt ii:


nng o the uch extenng to othe ye o the ntetn w.gut, CDCD cnttck o eut neepe, n knwth tg,ge bcee, n tu, o bno connecton between oop o the ntetne.

Symptoms o CD are much like those o UC, starting with abdominal pain, gas, and diarrhea. Constipation can become a problem as well with CD i inammation and damag to the intestinal wall is great enough to create a partial obstruction—called a stricture.

Other shared symptoms and complications

Dhe   jo ypto n both UC n CD, n t cn e to copcton

by he uch  ehyton, cn o e  p to nutent hetbet, o, nnutton, ow boo peue. weght o, Te o ee, o tgue, u cue n uthe bon pn  the nee n uce o the ntetne becoe tte. Futheoe, the chonctht nton octe wth UCtct. n Reech CD cn e  hot o othe copcton ech beyon the gete h to hown tht thoe wth IBD ten to he nton thoughout the boy, ectng the het, kn, e, eye, outh, n jont. Ane ue to boo o  o  he ypto. An the nutent o octe wth IBD h been nke to gowth pobe n eye pubety n chen n teen wth the conton.

?

Did You Know… Tee   ce, but not we-pubcze connecton between coon ent n cocu ee.

Beoe Wo W I, 57 eng Bth phycn gthee t the Roy Socety o Mecne n Lonon to cu how nton n toxcty o the coon cn ect ny ogn, ncung the het. Tey ce t “enty toxe,” n concue tht egeneton n wekenng o the het uce, tty egeneton o the het, ow boo peue, hgh boo peue, engeent o the het, ton o the ot, n teoceo wee  cutey octe wth gete tct oe.26 Subequent eech uppot the connecton. Fo ntnce, n  2007 tuy tht ppee n the Journal o the American Medical Association , eeche n Hong Kong oun  gncnt ncence o cooect tuo—50 pecent— ong ptent gnoe wth jo coony tey ee. Reeche cte nton   potent eon thee conton co-occu,  to the ync wth okng n nun etnce. 27

Making a diagnosis Dgnong IBD  not pe. Fo one thng, both UC n CD cn poge o ye wthout obou ypto. An once ypto o ppe, they cn be conue wth nueou othe gete conton, ncung IBS. Sceenng o IBD uuy noe boo tet to check o gn o nton n the boy n exnton o too pe to ee  thee  ny boo peent. Moe

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ne tetngttche ncue nete goocopy wheecn  ong, tube wth  tny ce though o thecoonocopy, nu o the octo tke thn  ook t the ntetn w n etene  thee  nton, beeng, o uce, n cn tke   pe, o bopy, o the ntetn w o uthe botoy ny. A goocopy ony exten though the ectu n owe en o the coon, whe  coonocopy  n exnton o the u ength o the coon. (Fo oe et concenng coonocopy n how to bet pepe o the poceue, ee pge 82–84.) Sy, you octo y wnt to o n uppe enocopy, whch   to  coonocopy, but the tube  ecte own the thot n nto the eophgu, toch, n uoenu. You octo cn ue othe technoogy to tke  “ook” t you GI tct wthout ctuy netng equpent ne you boy. One wy  wth  bu tuy. Fo th tet, you ut t nk  bu outon, whch ow you ntetne to be een on X-y . X-y e then tken, n the octo ue thee to eute the conton o P you GI tct. a r A coputeze toogphy (C) cn   , but een oe pece, X-y. t

Fo th, you e eque to nget o get n IV nuon o  contt ye. You octo II cn o ke ue o utoun, whch noe oun we to cete  “pctue” o you pec o ogn. It  uuy ue to etecteonnce gtone gng n bcee, e copcton CD. Fny, thee  gnetc (MRI) whch technoogy, whch ue o we n upeconuctng gnet to cete ge o you nten ogn. T technoogy  geney ue to etect tu n bcee tht e copcton o CD.

Traditional treatment Once  gno o IBD  e, octo ttony pecbe nt-ntoy ug, uch  nocyte (Azune, Aco, Pent, Coz) n the oe poweu cotcoteo, ke penone (Detone), ethypenoone (Meo), n hyocotone, to bng the cte ee une conto n nto eon. Ten unouppent o unoouto, ke zthopne (Iun, Azn) n 6-ecptopune (6-MP, Punetho) e e to ty to keep the ee n eon. Athough the t-ctng cotcoteo e ube o qucky eng eee nton, they he  ong, ong t o unebe e eect, o weght gn, cne, n oo wng to hgh boo peue, pycho, ctct, non, n oteopoo. And the immune-modulating medications also have a laundry list o side eects, too, including many o the symptoms you are already trying to avoid, such as diarrhea, nausea, and malaise. Tey can also contribute to inammation o the pancreas and bone marrow suppression, which can lead to increased risk o inection or serious bleeding.

Sugey  oten peoe to e the IBD ge one to the ntetne. Fo UC, ugey  conee when  peon cn’t toete o oen’t epon to ecton o  thee e pecnceou o cnceou chnge n the coon. Fo ny ye, ugey

PaRt ii:


ent eo o too. the coon, equng the ptent to nte he  penent o, o exten bg ue to n But oe ecenty, ugeon cete  eeo out o the owe pt o the  ntetne n connect t to the nu o oe no eecton. Fo CD, ugey  oten peoe when  ptent oen’t epon to ecton o h copcton o the ee, uch  bcee, tctue, o tu. In thee ugee, ony the ecte pt o the coon  eoe. Unotuntey, ugey   coon coue tton tetent o CD. In ct, ette tht 70 pecent o thoe wth CDounego ugey o the ee. Ant’ een th tc eue n’t enough to keep CD t by. Stttc how tht the k o the ee etunng wthn 10 to 15 ye te ugey  ppoxtey 70 to 85 pecent.28

Diet therapy I poweu ecne wth ettng e eect n ugee wth e-teng outcoe n quetonbe ucce en’t the pth you wnt to tke, thee e othe opton o you to ty. (A  wy the ce wth eou ec conton, ke you tetent choce n cy the out une the upeon o you octo.) One poweu, -ntu “thepy” o IBD  the Specc Cbohyte Det. A I entone n the IBS ecton o th book, th et h poen to be nothng hot o  ce o thoun upon thoun o peope ueng wth eou bowe oe. Te te Ene Gottch, pougto o the et, ene thn bout the ettng eect o bowe ee n 1955, when he ou-ye-o ughte w gnoe wth “ncube” ucete cot. Spect ecoene  coectoy. Reoe to pe he ch the opeton, Gottch coee  92-ye-o phycn, D. Sney H, who h ee the et. Ate two ye on the et, he ughte w ee o ypto, n te nothe ew ye, w be to et  no et. Detene to unetn why the et woke, Gottch, t ge 47, punge nto cence coue te tuyng the eect o ou ug on the gete tct n eentuy ttne  te o cence o the Unety o Weten Onto. She wote ee book to he he weth o knowege n expeence wth othe who e echng o ntu outon to ucete cot, ncung Breaking the Vicious Cycle: Intestinal Health Trough Diet, be n toe, onne t Amazon.com, o o the pubhe: Kkton Pe Lt. n Cn t 905-349-3443. He Web te, BreakingTeViciousCycle.ino  o exteey hepu. It’ e wth

noton n nk to uppot goup tht you tck to the et o the 1–2 ye necey to ow you GIw tcthep to he.

Cereal grains are out Te Specc Cbohyte Det c o entng  cee gn, ncung con, ot, whet, ye, ce, n buckwhet. T en tht  be, cke, ccke, cooke, cee, ou, o pt contnng thee gn e tcty oben. You’ ue goun nut n pce o ou. Ao out e k n  weetene, except honey.

67



Te et cont eh ut, egetbe, ncung egue, we you et, egg, hoee yogut,ocetn cheee, n cetn nut. You hou  etct ntke o w ut n egetbe, though, unt you he ypto ube.

Starve intestinal microbes to vanquish your symptoms

How cn entng gn cue he n othe ntetn pobe? A Gottch expne: “When ntetn pobe occu, the ntetn ce cnnot pouce the necey enzye to copete geton o cbohyte n, conequenty, thee ug n tche en n the ntetn tct n, upon echng the coon, eent.” Te bypouct o thee unbobe, ungete cbohyte— yet n bcte—cue he, exce g, cpng, n tenton. By etctng cbohyte n the et, you “te out” the ntetn cobe. Depe o the oo they ubt on, thee hu cobe n the bypouct eentuy e out.

An astounding success rate he wok   nutton conutnt, Gottch ette tht the hBe n 80on pecent ecoey te o UC n CD n  95 pecent ucce teet o etcuo— conton whee  c-ke weng eeop n the w o the

P

a r t

II

owet pt o the coon. I you oow the et thuy o thee week, you hou expeence enough poeent to eontte the heng potent o the et n to otte you to An Gottch oun tht oowng the et o o  the yetct o two cn oe thecontnue. uneyng gete pobe, owng you to oe ety ue o the Specc Cbohyte Det, to  e etcte et, (but one tht’ whoeoe, nuttou, hgh n be, n ow n unhethy t). A I entone ee, th et n’t ey to oow n tke ecton. But,  you’e e wth the pn n ebtton o IBD, t cn be  tue goen. Fthu oowe o the et he oe ee tee goup to t he the expeence n ce. I you’e nteete n jonng, contct the ctto [email protected] o [email protected]. Foowng Cbohyte Det   wy ong-te o enngn you IBD. But theethe eSpecc othe thng you cn o ght to ncotent ee o ypto nutue you bowe. Jut oow the Acton Pn on the next pge.

PaRt ii:


➠ Your Action Plan for Inammatory Bowel Disease ➠ that is to soothe your lowerTis bowel decreasing inammation 1. goal, Takeand organic, high-quality aloe vera. willby help to accomplish a primary there. Look or “whole” aloe vera gel, not products with aloe juice in them. You should be able to nd products like this in most health ood stores. I suggest taking about 2 ounces, six to eight times a day, on an empty stomach. Stick with this regimen or several weeks, even i your symptoms, like diarrhea, stop beore then.

You cn ke the oe e een oe eecte by ng  tepoon o qu choophy eey te you tke the oe e. wo choophy pouct I hghy ecoen e the one by Ntue’ Wy n the one une Ben Jenon’ be. Both e ey be n ot heth oo toe. 2. Quickly restore good bacteria and correct the pH o your colon with lactic acid waers. T pouct, whch h been pouce by Stn Poce Lbotoe nce 1939, contn  yceu type o yet (Saccharomyces cerevisiae) tht conet  cbohyte nto ctc c. I hen’t oun nothe uppeent tht   eecte t toppng he n hepng e-etbh bcte o o the owe bowe. I you’e expeencng he, chew 2 ctc c we tbet, thee te  y wth oo. Contnue th o t et two o thee onth. Once you he h toppe, you cn cut bck to one we wth ech e, poe you he ty une conto. Stn Poce pouct en’t o to conue though the Intenet but cn be puche by cng Vge Geen Apothecy t 800-869-9159. You cn o c Stn Poce’ octo ee ne t 800-558-8740 to n  oc octo who cn oe the ctc c we o you. 3. Consider a 3–4 day diet limited to reshly made applesauce and white rice,  you he  eee. It w ge you ntetne  chnce to tbze, whe

pong ucent nutent to peent you o eeng ethgc. 4. I, ater ollowing steps 1–3, you’re still experiencing diarrhea, try using butyric acid enemas. Butyc c  ntuy pouce by ce n the coon though the eentton o be,

n  the n ouce ohown enegy the ce the cn ge ntetne. Gen tue he epetey thtobutyc cnng ene euce he, nton, n the chge o boo n Cohn’ ee n ucete cot.

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Butyc c  geney ony octo. copny ye Encputon ke  kt thtbe contnthough eeythng you A nee to gece butyc c ene o two week. T  the te peo ue n the Gen tue, n hou be equte to etoe  bnce n the coon. Te kt  be o Key Phcy t 800-878-1322. 5. Drink plenty o liquids, epecy ung bout o he. Te he tht

coe IBD cn qucky cue you to becoe ehyte, whch cn ect tuywth eey ogn n yte n you boy. Water is usually a good choice, but i your diarrhea is severe, you should drink a beverage that can alsoTey restore your electrolyte balance. I like HEED sports drinks by Hammer Nutrition. are ormulated or endurance athletes and are made rom complex carbohydrates, sweetened with stevia and xylitol (which are actually good or and spectrum o all-chelated minerals. Tey also at come in ayou), variety oprovide avorsatoull keep things interesting. Tey can be purchased numerous running, cycling, multi-sport, and outdoor outtter stores. Go online P a to hammernutrition.com to nd a dealer near you, or you can order directly rom r t this site. II 6. Build balanced bacterial ora in your intestines or the long term. It’ necey to nutue n cutte pope ntetn o on  y b—by etng ctc c–eente oo, conung e cutue yogut, n tkng  quty pobotc uppeent. Chooe the cobnton tht wok o you, n tck wth t.

7. Consider using Diamond V XPC. T eente yet cutue pouct h been oun to hep you boy ntn  hethy n bnce une yte, o t cn ount n eecte eene when necey but o top n ttck when

ppopte. T  ctc n utoune ee, whee the une yte  “ng” by ttckng hethy boy ce nte o etent pthogen. Go to pge 77–79 n the Cooect Cnce ecton o th book o u et on th ntu, une-uppotng copex.

Track Your Success! To track your success with this Action Plan, I highly recommend that you record the exact steps you’re taking to address your IBD each day, as well as the symptoms you are experiencing at the time, and how you are feeling emotionally.


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Colorectal Cancer

C

coon o cnce—oten ectu gow eee n utpy bnoy, gng uounng ooect to  coon cnce—occu when ce n thetue n nteeng wth no coon uncton. About 70 pecent o cooect cnce oun o n t the10 tnche x eet geAn ntetne, wth the bnce occung n thee ectu, o o thethe coon. t’ ette tht 1 n 19 Aecn w be gnoe wth th ee t oe pont n the e.

Risk factors

Ate ge 50, you k o cooect cnce ncee tcy—bout 90 pecent o peope wth the ee he pe the h-centuy k. It ect en, woen, n peope o  ce. An thee e oten no ey gn. P Fcto tht ncee you k o th cnce e: •

• •

a r t

Poo nutton, epecy et ow n pe- n pobotc, tn D, eenu, II n be. Dbete, whch ncee you k o cooect cnce by up to 40 pecent. Sokng, whch y ncee you k o contctng the ee, but ot cetny ncee you k o uccubng to t. Reech ncte tht, once cooect cnce  gnoe, oke ce  30 to 40 pecent hghe k o yng o t thn non-oke.

•

•

•

Acoho n exce. A g o wne o bee  y  ne, but nythng oe thn th cn ncee you k. Intoy bowe ee. Ucete cot n Cohn’ ee cete ge pot n you coon, whch ke the unebe to DNA utton n cnce oton. Fy htoy. Peope who he  t-egee y ebe wth coon cnce e oee key to be ecte theee. It’ ette tht 20 pecent o coon cnce heety.

Symptoms to watch for Athough you cn ee peecty hethy n t he cooect cnce, thee e oe coon ypto o the ee. Mny, unotuntey, e ypto he by ny othe GI tct conton, whch cn ey gno. Howee, wene o ypto  ube,  ony to encouge you to get egu ceenng o cooect cnce. (Moe et on th n  nute.) Sypto to be we o e: • Chnge n bowe hbt

PaRt ii:


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Dhe Bght e o ey k boo n you too

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Now too G pn, botng, eeng o une, o cp

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Votng

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Unexpne weght o

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Chonc tgue

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Rates of colorectal cancer death are falling Te goo new bout cooect cnce  tht, when etecte ey, t h  90 pecent cue te. In the tcooect ece, eot poote oppng weneby n22peenton technque he p o, wth cncetoncence pecent o 1975 to 2000. Sy cooect cnce eth e by 26 pecent ung tht te peo.29 Moeng e by eeche o the Nton Cncecou Inttute tht,  cuentpojecton ten n peenton n etecton pet, Aecn ee oun  36 pecent ecne n cooect cnce otty. An wth cceete cnce conto eot— ke tyng to get oe Aecn to opt obe heth beho, uch  quttng okng;  hghe ue o ceenng; n enhnce tetent opton; thee cou be  50 pecent eucton n cooect cnce otty by the ye 2020.30 An yet,n toy, cooect cnceCey,  t the th eng cue o cnce etho oto both en woen n Aec. thee  oe tht we cn n hou en n th eth ee.

From benign polyp to invasive the progression of the disease cancer… Coon cnce  gey  eecton o you et n you etye, whch cn be potecte o gng to you heth. Te toxc bypouct o  poo et, ck o exece, n unhethy hbt ke okng n exce coho, bue you coon n ee t beeguee n uceptbe to ee. Ou tn Aecn et, whch  woeuy ow n be, ntoxnt, n nutton, whe too hgh n ene ou, ug, n chec te,   jo cupt. You coon ce be, whoe oo, n eguty. But when you ee n uneentng ut o junk nte, you ntetn ce begn to weken n chnge. It begn wth tny poyp tht o n the coon n e ot wy bengn. But when they e contnuy expoe to  toxn-ce enonent, they cn tun cnceou, wth coupte DNA kng once-hethy ce gow out o conto.

Biotics to the rescue…once again Notheth to oun  boken eco, but one o thetht betee wy thee. to peee n potect coon  toke nutue the coone o pobotc A you now know

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o y epete enton o pobotc thoughout th book, tkeunnng oo tht we cn’t get n ee theee wth t, not ony keepng you they GI tct oothy, but o enung tht b bcte n bno gowth ty n check.

Prebiotics

Pobotc e poweu ntetn nhbtnt, but they cn be ee by  et o junk oo o expoue to ntbotc, chonc ee, o te. Een  hopt ty cn wpe the out. T  whee pebotc cn hep. Tey’ go  ong wy to keep you pobotc e n we. Pebotc e cbohyte tht you ntetn w cn’t bob, but tht you pobotc bcte the on. Stckng wth  et hgh n be, ut, n egetbe w ge you pobotc the pebotc they nee to ty t. In ton, the ntu weetene nun n ogouctoe he tune out to be eecte pebotc. Tee ntuy occung ogocche, whch e chn o non-coc pe ug, e pouce by pnt n e the top oo ouce o pecc pobotc tn n you ntetne. Ntu P ouce o nun ncue tchoke, onon, gc, ge, n eek. You cn o na nun n othe ogocche n Stonye yogut.

The Humble Food with Superstar Abilities

If you’re looking for an easy way to help keep your colon healthy and boost your defense against colorectal cancer… look no further than good old fashioned oatmeal for breakfast. Oats are a humble food, with superstar health-promoting abilities. of total all, they contain both soluble oatmeal— and insoluble ber—8 First grams in one cup of uncooked which keep your bowels moving and “sweeps them clean”

of toxic debris.

But, oats also contain copious amounts of beta-glucan, a ber-like complex sugar that has been found to be a potent immune system stimulant. Beta-glucan activates the white blood cells known as macrophages and neutrophils. These are the natural killer cells and the “clean-up brigade” that recognize and destroy cancerous tumor cells, accelerate the repair of damaged tissue by removing cellular debris, and trigger additional components of the immune system.31 So eat more oats. They’re one of the few nutrient-rich foods that you can still easily nd that haven’t been contaminated, overly processed, or denatured. When you buy oats, don’t get instant oatmeal, which has already been partially cooked and often contains sugar, salt, or other ingredients. “Old-fashioned oats” take a little longer to cook, but the 15 minutes will be well worth the wait. Also, I wouldn’t buy oats in large quantities. The benecial fats in oats can go rancid with time. Fresh oats should smell fresh. Generally, if they are in an airtight container in a cool, dry, dark area, you can expect them to last about two months.

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Synbiotics

Po- n pebotc togethe e ce ynbotc,  te cone to ecbe the ynegtc eect o tkng the togethe. Te t hun tuy o ynbotc cone tht they exhbt ntcnce eect. Tey ke the ce n you coon hethe n oe tbe, wth bette unty n ewe cnceou DNA utton.

Te European SynCan (short or Synbiotics and Cancer Prevention) project uses

research to determine whether prebiotics, probiotics, and synbiotics can reduce the risk o colorectal cancer, which is now the most common orm o cancer in the European Union Reeche oun tht ynbotc poe ntetn o, euce toxn ge, n chnge gene expeon n both the poyp n cnce goup. T ncte the ctc potnce o ung pe- n pobotc togethe o the oe GI heth benet  we  the cooect cnce peenton benet.

Preventative health from an unlikely source Anothe peentte heth too o thoe t k o cooect cnce coe o n unkey ouce—n n ee uppeent nuctue. A ew ye go I got  ey nteetng c bout  copny ce Don V M octe n Ce Rp, Iow, whch ke n n ee uppeent o  eente yet Suppeent unuu. Nueou nuctue n cutue. e ethe bke’ yetke o th yeten’t cutue to  to n copne ee. Don V h been ong o o oe 60 ye. T c, though, h to o wth the heth o the epoyee t Don V, not the n eeng on the pouct. When checkng though heth c eco, Don V oun tht the pnt woke, who ce nto contct wth the yet pouct, ween’t gettng ck. Te uppotthe t, howee, ck ee te wee copbe copne co county. Atetook ccountng ot thetht othe pobe cto,tot ot ppee the poe heth o thoe n the poucton pnt cou be tce to the epete expoue to the eente yet cutue ut n the poucton pnt. Subsequent interviews revealed, time and time again, that an employee’s health picture oten changed dramatically ater coming to work at Diamond V Mills. Some, despite

since they started experiencing yearlywork u and at the colds plant. in the Some past, hadn’t reported experienced they hada not cold, had u, either or other in the inection years 25 years. Others reported improvement in gastrointestinal health, chronic allergy conditions autoimmune problems, and numerous other conditions ater starting work at the plant.

Reeche then begn to tke  coe ook t the eect yet cutue ght he on hun. Te nng wee zng, to y the et. Ate oe eech n pouct eeopent, the copny ce up wth  oe concentte pouct o hun n t h now been octe wth  we ety o ey gncnt heth benet.32

Immune unction on the rise One important research nding was that, with continued use o concentrated yeast culture, natural killer (NK) cell activity increased ourold. Tese cells are your immune

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system’s rst linethe o immune deensesystem againsttoinvading cancer cells. Tis increased efciency allowed perormpathogens at superiororlevels with ewer NK cells— sparing the body the stress and expenditure o having to produce more NK cells. It also improved the ratio o immune helper cells to suppressor cells. In the simplest terms, helper cells are crucial in coordinating the response o the immune system to pathogens. Tey activate other immune cells and stimulate the production o antibodies. Suppressor cells,doesn’t on the “over-react.” other hand, stop an attack andthe help maintain a balance so your immune system Individuals taking yeast culture also exhibited higher levels o antibodies, indicating their immune systems were more eective. Anowht I beee to be one o the A ot potnt nng  h gnt to o wth ee wht’ ce unogobun (IgA). Ou t ne o o eene ngete pthogen   potecte ucu ye. IgA  n ntboy oun n the uco nng o eech the eptoy howe n tht gete ngetng tct (een nthough n ncto nhton) o uco th eente be tength. yet cutue Te eute n tounngy hghe ee o IgA, nctng  uch tonge ucu ye to P a potect the boy gnt pthogen. r

Simple health rom a complex compound Lke ny othe ntu pouct, yet cutue e ey copex—n thee e

t

II

unquetonby ozen o coponent tht contbute to t eccy. Te copoun n the hun pouct eeope by Don V ncue oe upe: •

Selenium,  poweu ntoxnt. Inucent eenu n the et ow ue

to utte, whch hep expn why we ee ot o the u ue ng o pt o the wo wth eenu-ecent o. •

Squalene,  teo pecuo n poweu une-bootng coponent noy oun n ony  ew pece o hk n  ew pnt.

•

Resveratrol, one o the tue “nt-gng” copoun, whch  noy oun n gpe kn n e wne.

•

All the primary minerals, trace minerals, amino acids, and several B vitamins  we  othe benec copoun noy oun ony n oo ke

buebee n geen te. In ton, the b tet eee tht the yet cutue h oe thee te the ntoxnt cpcty o ny known oo. Te oxygen c bobnce cpcty (ORAC) o bck the pouct w hown be 614—ot ou te the ORACue oo, pbee, whchtohe  ue o 164. ORAC nhghet potnt eue o ntoxnt ee n oo n othe ubtnce. It eect the bty o  ubtnce to ente oxygen ee c.

Proven saety Extensive toxicology studies conducted on this cultured yeast product show it to be nontoxic and sae. Even at extremely high dosages, there has never been any indication o side eects. It has also been tested or over 139 o the most common pesticides and

PaRt ii:


toxic residues, and it contains o them. Additional tests have been perormed to determine i it intereres with none over-the-counter or prescription medications, and it doesn’ I’ ue one concen o ny peope h to be the ct tht the pouct   yet cutue. Inu bothee wth ytec necton o the yet Candida albicans e hetnt bout ncung ny yet pouct n the et. Yet necton he been nke to nueou chonc heth pobe. It’ potnt to eebe, howee, tht th pouct   e, eente yet cutue. A oppoe to e yet, th cutue contn the eente etbote o  once-e coony o yet,  we  the e yet te n the eue o the eu t w gown It oen’t yet ogn to you GI tct,o. but nte ctte non. ncee thetne gowth e o the extng benec bcte Mot eeyone h Candida albicans n ozen o othe potent pthogen ng n the owe GI tct, but ew o thoe peope go on to expeence ny pobe becue the ee o benec bcte  ucent to keep the pthogen n check.

Gut-level benets Coponent o th pouct wok   pebotc to ee the benec bcte n

you gut. Te yet cutue o poe t own, ey potent etbote tht nhbt the gowth o hu ue, bcte, ung, n othe pthogen.

Very minute levels—as small as one part per billion—o this product have been shown to totally inhibit the growth o E. coli , the bacteria most commonly associated with ood poisoning. It also completely stopped pathogen the growthand o aCandida , which the second most commonly encountered major tropicalis cause o bloodispoisoning (septicemia)—particularly among individuals with diabetes, leukemia, or lymphoma. Tencobnton o e tct, yet n n poe etbote n n th yet cutue o ncee  the gtontetn be poten geton by uppyng  ong t o ou nutent n enzye.

Prevention rather than a cure

One o the strongest attributes o this product is the act that it balances the immune system rather than acting as an immune stimulant. (Tis is why I recommend it or those

suering with IBD autoimmune disorders as well as those concerned with colorectal cance Snce t’ not  tunt, t woun’t be ue   “tetent” o oe cute pobe ke  co o u. Inte, t’ oethng tht cn be tken contnuouy to peent 

co, u, o othe necton o hppenng n the t pce. It’  ntennce-type pouct tht h  htoy o beng e n eecte o ong-te ue.

Getting theV yeast Don M h  ew eent cutue yet pouct o n; the outon e eenty

the e except the Te ot  ce concentte, no the oneconcentton. I ue n ecoen, Don V XPC. It’ be on the yet Saccharomyces

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cerevisiae eupouct, on whch cne the yet  gownt, cont pocee gn bypouct,. Te oughge oe, nocon yup. Tee ntu ug e necey to ee the yet.

Te yeast they use is also commonly reerred to as baker’s yeast or brewer’s yeast. It is o o the most researched yeasts and has been used or centuries or making bread, beer (p ularly ales…my avorite), and wine. Diamond V reportedly utilizes a proprietary technique to both grow and dry the yeast, which helps maintain its health-promoting benets. When the copny coee tht cutue yet cou benet hun  we  n, t oe  uby ce Eb Heth Scence to e the newy eeope

pouct uneothe ne EpCo. Athough the poe une heth tetue I’e cue  ect eut ngetng the pouct cete o n, the copny y  tht EpCo n Don V XPC e oewht eent. Fo one, the copny y the yng poce  eent o the pouct etn oe o t ntoxnt cpbty. Fo the copny’ pouct peccton heet I’e P obtne, t ppe tht EpCo y o he  hghe poten ee. a r A gncnt eence o the copny’ pont o ew  tht EpCo  e n t

oo-ge cty, whe the Don V XPC pouct e e n  ee-ge pnt. II I’ ue tht tte to the FDA, but t oen’t tte to e. EpCo h the FDA ety ttu o Geney Recognze A Se (GRAS). Don V oen’t, but then pouct o n geney on’t. Te ppo poce  engthy n expene, n not necey o n ee. Neethee, both e obouy e, nontoxc, ee, n Tey both he the e epote he e:  nupetce o 24 onth onon-utgenc. the te o nuctue. Te bgget eence I ee between the two pouct, howee,  the pce. A 30-y uppy o EpCo (contng o thty 500 g cpue) e o nywhee o bout $20 to $50. A 50-poun bg o Don V XPC e t ee toe o nywhee o $1.50 to $1.75  poun.

Getting the right amount

Recommended dosages or Diamond V XPC vary signicantly depending on the size o

theyou animal. Te company’s obviously doesn’t or human but, i use body weight asliterature the determining actor, theprovide dosagedosages or an adult humanuse, would be the ballpark o 2 to 3 grams, which translates to about ¾ to 1 teaspoon a day.

At the t notce eect pouct hun, ce outte tetthe to copny ee ppoxtey howthe uch wthe beng tkenh n on y by the they woke. Don V ue the eut o thee tet to etene the oge o EpCo to be  h g pe y. Be on th oge gue,  y oe o EpCo, o the et expene uppe I cou n, wou un bout 66 cent. Te oge o XPC tht’ equent to h  g o EpCo  bout 3 g. T y oge, t the hghet pce I cou n o XPC, wou cot ony 2 cent  y.

I’m going into such detail because I don’t see how anyone can pass on this deal. I’ve personally never seen a better bargain when it comes to balancing your immune system. I you

PaRt ii:


utilize XPC product, youTis can give your body somecertainly o the best protection ever doc mentedthe or 2 cents a day. is help a product my dad would call “cheap insurance.”

I’m sure the company won’t like the comparisons I’m making, but the acts are there.

And or several reasons they can’t recommend that humans use XPC. But it wasn’t EpiC that bestowed all the end benets on the employees at Diamond V Mills; it was the lesser concentrated animal products. And those products have been used successully on all types o animals or over 63 years without incident. Like it or not, we too are animals.

Where to get your supply

I you’d rather not mess with getting a 50-pound bag o XPC or preer the convenienc o taking a premade capsule, you can get EpiCor rom quite a ew suppliers, including Vitamin Research Products at vrp.com or 800-877-2447; and Healthy Origins, at healthysrcins.com or 888-228-6650.

I you’e ke e, howee, n jut cn’t p up the e o penng jut 2 cent pe y o th zng une heth potecto, then you cn get XPC o Whoee Fee n Mon, Iow. Tey cn’t tke Intenet oe yet, but you cn c the t 319-377-5528. (Reebe tht the pouct  o o n ue, o on’t k the queton bout ue o hun.) You cn o ty you oc ee toe. I they on’t he the pouct, k  they cn oe t o you. Soe peope y not thnk XPC tte tht goo. I you e one n he the te n ncnton, you cn ke you own cpue. Epty cpue n cpue-ng chne e be t ny oc heth oo toe o o Penn Heb Copny t pennherb.com o 800-523-9971. Peony, I n t uch ee to py put the powe n y poten hke ech onng, o jut tke the ¾ to 1 tepoon o the powe n put t ecty n y

outh. Te gny, yet o en e o y y   ch gowng up on   n, nky, I ke t.

More solutions for a healthy colon Whe pe- n pobotc,  we  Don V XPC, cn hep et the tge o

coon heth, thee e othe nutent tht cn hep potect you coon heth n py n potnt oe n the tetent potoco o cooect cnce. Tee e: • B vitamins. Scentt he oun  copeng connecton between euce ote ee n the boo n n ncee k o cooect cnce. A goo B-copex  hgh-quty ut-nutent yougettng the necey ee. Note: I youoe tkng Don V XPC, youw ege ey  ount o oe B tn. •

•

Vitamin E. A 10-year study has shown a 50 percent reduction in colorectal ca individuals who take 200 IU o vitamin E daily. Make sure to take a source o E tha includes mixed tocopherols, both gamma and d-alpha, and, ideally, tocotrienols.

Vitamin D. You boy nuctue th eent tn o ect expoue to unght o you cn get tn D o you et. Be ue to pen t et

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15–20 nute outoo eey y n the unhne n, o nunce, tke o 1,000 to 3,000 g tn D y. •

Calcium. Tis mineral is well known or its bone health benets, but several

preliminary studies have shown that calcium supplementation also helps reduce the risk o colorectal cancer and precancerous polyps. In addition, calcium may bind to bile acid, reducing the harm it causes your colon. ake at least 700 mg a day. •

•

Bromelain. Tis plant-derived enzyme aids in protein digestion and reduces the pain gas, and bowel requency associated with poor digestion. Te healthier your digestion, the more efciently your colon works. ake 500–1,000 mg a day, with meals.

Resveratrol,  ntuy occung copoun oun n gpe, y hep potect gnt the gowth n poeton o coon cnce ce. In ct,  tuy pubhe n Cancer Letters oun tht eeto euce the gowth te o

coon cnce ce by n zng 70 pecent. I ecoen 200 g, tnze to t et 8 pecent tot eeto, xe wth ono o bette P bobty. Note: Becue eeto h ntcoguton eect, conut you a r t

•

octo beoe ung t  you he  boo-cottng conton. Selenium. Tis powerul antioxidant has been ound to inhibit cancer in IIanimal studies. Additional research indicates that selenium shows promise in colorectal cancer in or humans. you areand at risk colon cancer, start dosage o 600 prevention mcg per day 6 to 9I months, thenor continue at 200 to 300with mcga per day.

•

Garlic. Reech h hown tht etng 1–2 coe y o w

o cooken gc ecee thebychnce o coon cnce by 30 pecent, toch cnce 50 pecent. •

Ground axseed. T   get ouce o oube be, 

we  ucge n ubcnt, whch both buk up n oten you too, kng t ee to oe though you ntetne. An t gnn ge you the e bonu o enhnce epone. Jut ben 4–6 tbepoon pe y une nto hke o cee.

Get screened! Ey etecton o coon poyp  eent o peentng cooect cnce. An ey etecton o cnceou tuo beoe they cn pe to you boy’ yph noe o othe ogn  boutey ctc o u. Yet, h o the 80 on peope oe the ge o 50 he nee been ceene o coon cnce. T  entey one ce whee gnonce  NO b. It cn tey be the eence between e n eth. In 37 pecent o peope gnoe wth cooect cnce, the cnce  conne to upec ce ye o the coon, whch   “bet-ce ceno,” o exten though the ntetn w but hn’t eche the yph noe. Te u te n thee ce o ey etecton  90 pecent. But ney two-th o peope gnoe wth th o o cnce n tht t h ey pogee though the w o the coon o ectu nto the yph noe, o h

PaRt ii:


ey to othe ogn, uch  the e o ung. In thee ce, the u te  jut 5 pe pecent. It’  ttng eence wth  ege tht’ cyt ce: Peente ceenng py. So, hee e oe et to hep you get the bet ceenng, wth  tte woy, coot, n expene  pobe.

Smear test ety o ceenng tet o cooect cnce n the pet one   Tee e

e tet o ec occut boo tet. T  when you octo tke   ount o too gthee ung  gt ect ex n e t on  c wth  egent on t. Te egent w tun coo  thee’ ny boo n the too, whch  one o the cc gn o cooect cnce. T tet  oethng you octo cn peo t you nnu phyc ex, wth tte ton te, cot, o coot. Unotuntey, jut-eee eech o the U.S. Cente o Dee Conto n Peenton ncte tht the nge pe ec occut boo tet e etectng cnce n pecnceou poyp 95 pecent o the te. Fo th eon, the oe ccute hoe-be ec occut boo tet (ee beow)  the one ecoene n nton tetng guene.33

Home usewy kitto tet o hen boo n the too  wth  hoe-ue kt. Tee  one Anothe

I ecoen tht ke the poce pe, ebe, n tuy he ee. It’ ce the EZ Detect tet n t’ cncy poen n FDA ppoe. You on’t he to hne ny too wth th kt, whch ke the poce  ot oe geebe. Inte, you py op  boegbe tet ppe nto the toet bow te  bowe ntun wtbue-geen o two nute. Tt’know. t. I thee’ boo n the too,  co on the oeent, tet tue w to et you One tet kt contn e tet tue, one to tet you cen toet wte, to ke ue nothng n t tun the tet ey pote. It hou not tun coo. Te next thee you ue o you next thee bowe oeent. etng thee te ge you hghy ccute eut. Te th n n tue   pote conto, whee you op n the tue n cen wte, you the unetn pote conto chec thetet wte, n wtch coo. T hep n te thttothe  wokng nthe thtco you tun got epenbe eut. Note: Do not tke th tet  you e ueng o contpton n cn’t pouce  ec pe o  you’e expeencng entu o heoho beeng, becue o the pobty o  e eng. Wt o  bette te.

A major advantage with this testing method is that you don’t have to change your diet or stopsuch your as supplements. All stop othereating testingred methods advise some orm o dietary restriction, to temporarily meat, broccoli, vitamin C, and others. Azngy enough, EZ Detect  obe, n ot nunce pog, ncung Mece, py o o oe cooect You on’t neeItcot pecpton ope t. You oe ecty ezdetect.com o ceenng. by cng 800-854-3002. jut $7.99 tet cn kt, pu $3.65 hppng n the U.S.

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Cooect ceenng n 1997 ncnce the U.S. y tht py An peong  yey ecguene boo tetetbhe cou cut cooect eth by one-th. now tht the EZ Detect kt ke t o pe, thee’ ey no excue not to get th ceenng ech n eey ye.

Colonoscopy

Te go tn o coon cnce ceenng  t the coonocopy. It’  u ex o the ente coon n ow o the eo o ccebe poyp. It’  poceue tht I he cue bey ee n th book, n t’  ut o eeyone oe the ge o 50. I you he ny k cto o cooect cnce, you hou tt th ceenng ee. Conut you octo to etene the bet te. I you get  “cen b o heth” te you coonocopy (n en’t n ny hgh k ctegoe o coon cnce), then you hou get epet coonocope eey 7–10 ye. I you coonocopy ee poyp o othe pecnceou ce, o  you e n  hgh k ctegoy, you octo w key ecoen  hote te between coonocope— P a pobby eey 2–5 ye. Ease your worries

r t

II Te thought o unegong  coonocopy  no oubt wooe. I beee th  one o the bgget eon tht o ew peope get th ceenng  e. But, knowng wht to expect   get wy to y thoe e. Once you he et n hn, I’ ue you’ gee tht coonocope e nothng to e n cetny nothng to o—epecy gen the huge heth pyo.

First o all, colonoscopies have come a long way in the last decade. Better, smaller, more exible instruments with minute camera optics make the process much less invasive and much more comortable. And most o the time, colonoscopies are perormed with the patie

under sedative medication, which means you will be eeling calm, serene, and just vaguely aware o the procedure as it happens. Most people don’t eel any pain or even remember t test, and can go home a little while ater the procedure is complete. On average, the total tim you’ll spend at the medical acility or your colonoscopy is about three hours.

Preparation is the key to success

One o the most important actors leading to a successul colonoscopy is how well you

do your part to prepare your colon or the procedure. Tis is because the better your colon is cleared o all ecal matter, the better view your doctor will have o your entire colon.

By  ccount, the pepton phe  the ot unpent pt o the coonocopy poce. It tke uch onge thn the coonocopy te, n noe pugng you bowe, whch n’t un by ny eue. But, you cn wok wth you octo to eect the bet pepton etho o you n you cn tke tep on you own to nze the unpente. Diet leading up to bowel prep day

Your doctor will giveday youand specic butbeore generally, the 24 itsel, hours beore your bowel-cleansing up to directions, a ew hours the during colonoscopy you won’t solids and will drink only clear liquids, like water, broths, lemon-lime soda or seltzer, and

PaRt ii:


ginger ale. Youorcan havecoloring. Jell-O and suck on hard but make sure they don’t contain any red, blue, purple Your doctor may candy, also advise you to avoid insoluble ber in the orm o nuts and seeds or a day or so prior to your clear liquid regimen. Four common options for bowel cleansing

In oe to ce you bowe  copetey  pobe to ge you octo the ey bet ew ung you coonocopy, you’ nee to he oe pugte hep. T uuy coe n one o ou wth you octo to chooe the etho tht w o the ot thoough jobo. wth Wok the et ount o te. Bowel Prep Type

Process

Polyethylene glycol (PEG)

This preparation consists of a gallon jug with a powder mix inside. You ll the Sold under the names: jug with water to make a drink out of the powder and then drink one 8-ounce CoLyte, GoLytely, glassyou’ve of the nished mixture every 10 minutes NuLytely, TriLyte until the entire gallon

Good-to-Know Details PEG solutions are electrolyte balanced and work by introducing a large amount of uid to force out waste from your bowel. They taste

saltycause and the large and uidbloating, volume and can nausea sometimes vomiting and cramping. or your eliminations are clear. After the rst few glasses, bowel evacuations You may want to have some antiwill begin. Many people nd that their nausea measures at the ready, like evacuations are totally clear before ginger root capsules. Take one to two the gallon of PEG is gone. An alternate 650 mg capsules every eight hours as needed. Available from Penn approach is to divide the jug into quarters and drink ¾ the night before Herb Co. (800-523-9971).

Oral sodium phosphate (OSP) solution

the colonoscopy and ¼ the morning of. Take 2 doses of the OSP solution with OSP solutions work by pulling water at least 8 ounces of clear uids, about into your bowels to cleanse them. 10 to 12 hours apart. Follow your dose Doesn’t require the liquid volume need

Sold under the names: with 16 more ounces of clear uids. Fleet Accu-Prep, Fleet Phospho-soda, EZ-Prep

ed with PEG solutions, but can lead to dehydration or electrolyte imbalances if you don’t get sufcient uids during the process. May cause kidney injury.

Oral sodium phosphate (OSP) tablets

With OsmoPrep (a newer formulation), OSP tablets work in the same way on the evening before your colonoscopy, as OSP solution, and have the same you take 4 tablets with 8 ounces of clear pros and cons. May cause kidney uids every 15 minutes for an hour and injury. Sold under the names:

OsmoPrep, Visicol

a quarter (20 in tablets total). Then 12 more tablets the same way 3–5take hours before your colonoscopy. With Visicol, on the evening before your colonoscopy, you take 7 doses in 15-minute intervals. For the rst 6 doses, you take 3 tablets together, and for the last dose you take 2 tablets (20 tablets total). The next morning, 3–5 hours before colonoscopy, the dosing (3 your tablets for 6 doses,repeat and then 2 tablets for 1 dose in 15-minute intervals for a total of 20 tablets).

Laxatives Sold as magnesium citrate, bisacodyl

Laxatives are usually used in usually used in conjunction conjunction with a lower-volume PEG Although with another bowel preparation, solution, like HalfLytely, which requires magnesium citrate can be used alone. you to drink about half the liquid of other PEG solutions. They are also used along with OSP tablets. Source: The Harvard Medical School Family Health Guide 34

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Six Tried-and-True Tips for Worry-Free Colonoscopy Prep Here are some tips to help ensure your bowel prep is a success with minimum stress. 1. Get your colonoscopy preparation instructions from your doctor well in advance of the procedure date. Read them over and call your doctor with any questions. 2. Pick up the preparations prescribed by your doctor and make sure you have all the things required for mixing and drinking on hand. And get a box of medicated wet wipes with aloe and vitamin E to keep cleanup soothing, not

irritating. 3. Make arrangements so you can have the privacy you want. Clear your schedule and get coverage for the kids or relatives under your care. 4. Add variety to your clear liquids. Staying adequately hydrated is essential during your bowel prep, but sticking with plain water can get boring. So keep other clear liquids on hand, like ginger ale, broths, or lemon-lime soda or seltzer.

Popsicles, andaeven icetoo. (if not colored with red, blue, or purple dye) will help at Jell-O taste and little Italian texture, 5. Wear loose, easy-on easy-off clothing. Sometimes the urge to purge comes

P

a r t

II

won’t wantelastic to be waist bothered withordifcult buttons or zippers. Keep itquickly, simpleand withyou sweat pants, shorts, something similar. 6. Keep things interesting. You’ll need to stay near…or perhaps in…your bathroom for most of the day, so make it as comfortable and interesting as possible. Bring a book and some fun magazines to read. Laptop? Set it up nearby so you can stay connected during your clear-out. Cell phone? Have it handy. And soothing music or aromatherapy oils can help you stay calm, cool, and collected.

The actual process

Dung  coonocopy, the octo gue  thn, exbe tube wth  tny ce though the coon to check o, n when necey, eoe bnote, ncung cnceou n pecnceou gowth. topOn o the ege, coontn tke nothe een x nute nute o to  octo wthw to gue t  hethe o coonocopy he euteece the ne to the o the coon. Pung to eoe n bno gowth tke bout ou ext nute, on ege. When you’e ookng o  octo to peo you ex, k cnte how ong they tke to wthw the cope n eute the coon. A new tuy conucte t the Unety o Ino Coege o Mecne n pubhe n the New England Journal o Medicine oun tht phycn who noy took oe thn the x-nute ege to copete the exnton ente up to ou te  ny bno gowth cope to thoe who uhe though the poceue.

PaRt ii:


CT colonography

Coputeze toogphy (C) cnnng   newe technoogy ue to ceen o coon poyp n cnce. It’ o ue n ce o ucete cot o Cohn’ ee to eute coon heth, n I entone t n the IBD ecton o th book. But hee e  ew oe et. C cnnng cobne hghy ente X-y equpent wth ophtcte copute to pouce co-ecton pctue o the ne o the boy. In the ce o  C coonogphy, t’ the coon tht’ beng pctue. Jut  you o o  tton coonocopy, you nee to cen out you coon po to  C coonogphy. You o nee to tke  ount o bu n onte qu jut po to the poceue to hep the oogt get bette pctue o you octo cn oe ccutey nyze the.

How the CT scan works

Te C cnne ook ke  ge box-hpe chne wth  hoe n the cente, whee the exnton be tht you e on cn e nto. Dung the cn, you w be ke to e on you bck, toch, n e. A the C cn, utpe X-y be n  et o X-y etecto otte oun you  you exnton be oe though the cnne. T technque  ce hec o p C. Te co-ecton pctue o you coon e then e nto  copute tht pouce ete, thee-enon oe o you bon e. It ge you octo ew o you coon   he wee ookng t t wth  tton cope…yet t’  uton. Fo th eon,  C coonogphy  oten eee to   “tu” coonocopy. Advantages of the CT colonography

One ntge o th technoogy  tht t’ e ne thn  tton coonocopy, whch ue  cope nete n you ectu n gue though you ente coon. A uch, t h  owe k o coon peoton thn conenton coonocopy oe (though th poceu k  e een n conenton coonocope). Be we, though, tht octo conuctng  C coonogphy w pce   tube ee nche nto you ectu, whch pup cbon oxe g nto the coon to ten t n ente ny o o wnke n the uce tht cou obcue poyp o the octo’ ew. Te cbon oxe cn cete uncootbe png o g o up to  ew y te the poceue. Anothe ntge o the C coonogphy  tht t’ te thn  tton coonocopy. In ct, C cnne cn poce ge pt o the boy n jut econ n the ente exnton uuy ony tke 15 nute. T ny ne ceenng tente  n exceent choce o peope who he k o copcton ung  tton coonocopy—uch  thoe on boo thnne o who he eee bethng ue. It’ o hepu o  o eey ptent who y not toete the eton eque o  tton coonocopy. Fny, t’ 

85



goo choce ocope peope who he  nowe o obtucte coon tht wou ke ung  coonocopy cut.

A DNA test alternative I you’e unbe to unego  coonocopy, thee  n tente o you to cone. It’ ce CooSue, n t’  new DNA hoe tet. It ctuy nyze the DNA n you too to etene whethe thee’ eence o genetc utton tht occu n  cnce ce. When  cnce gow n the coon, t he ce nto the too. CooSue tet you too pe o 23 DNA ke octe wth cooect cnce n pe-cnceou poyp. Athough t’ e n pe, t’ oewht expene t $399 pe kt. Fo oe noton, go to dnadirect.com.

➠ Your Action Plan for Preventing Colorectal Cancer ➠

P

a r A I’e ephze ny te, peenton  the key when t coe cooect cnce. An I’e outne nueou too n technque to cone oto keepng yout

I

bowe hethy n unctonng opty, n o keepng cooect cnce t by. I’I ecp the hee,  we    ew oe tp to oow n you Acton Pn. 1. Eat a healthy, balanced diet high in ber and low in sugar saturated at. Ephze w, ognc ut n and egetbe, epecy cuceou egetbe, ke bocco, bok choy, Bue pout, ce, ke, h, tunp, kohb, cbbge, n cuowe. Tee

ntoxnt-ch egetbe he been oun to ecee the eect o cnce-cung chec. Ao, nk pue, cen wte to hep peent GI enzye epeton n to uppot hethy GI tuctue n uncton. 2. Avoid chemicals, toxins, and known carcinogens  uch  pobe, ncung coho n e et. Reech ncte tht jut one eng o e et pe y  octe wth  50 pecent ncee n cooect cnce k. An, o coue, on’t oke. 3. ake a digestive enzyme supplement to etoe enzye epete by pocee

oo, cene, coho, n te. Tee e be n ot heth oo toe o you cn contct Pogee Lbotoe o the pouct, Dgetn #987 (progressivelabs.com o 800-527-9512). 4. Start on Diamond V XPC or EpiCor to boost your immune system n oty you oe goo heth. At e thn 2 cent  y, Don V XPC  pobby the bet ue n ntcnce potecton ee. You cn get XPC o

Whoee Fee n Mon, Iow (319-377-5528) n you cn oe EpCo

PaRt ii:


o Vtn Reech Pouct (vrp.com o 800-877-2447) n Hethy Ogn (healthysrcins.com o 888-228-6650). 5. Consider the colon health-supporting supplements and dietary nutrients

outne o you on pge 73–76. 6. Fortiy your gut with prebiotics and probiotics. Pebotc e pentu n tchoke, onon, gc, ge, n eek. Et oe ctc c–eente oo n e cutue yogut o you pobotc. Pebotc n pobotc cn be oun togethe n uppeent o n  pouct ce  ybotc. Whe thee pouct e uuy not bee  ybotc, thee e penty tht uncton  ybotc. ecoen Inu-Mx (www.inumax.com o 877-812-5716) n Now Foo IG8-Dophu (wey be). 7. Engage in regular exercise. It poe you gete heth, cocu

heth, n ent heth. It w o hep you ntn  hethy weght— nothe potnt en o keepng heth ue, ncung cnce, t by. Reech how tht exece  ecty connecte wth peenton o bet, potte, cnce. Stt o t, you exece owy—bout nute n y.coon A you becoe oe ncee theoutne te n ntenty o 10–15 you wokout, o tht eentuy, you e execng 30–60 nute t et e y  week. 8. De-stress. Contenty hgh te ee ke you oe uceptbe to cnce n othe chonc ee. Pu, uneoe te h been nke to cetn bowe conton tht cn be pecuo to cooect cnce. y exton technque entone n Pt I o th book, uch  yog o etton. An on’t be  to eek the ce o  couneo,  necey. 9. to Get regular T ceenng o utot potnce. Wok wth you eect the screening. ot ppopte opton o you, n then DOocto I! Reebe, the bet ceenng  the one tht get one.

Track Your Success! To track your success with this Action Plan, I suggest that you record the exact steps

you’re taking to address your colon health. Putting these details on paper is an excellent way to see what works for you. It’s also a great way to document the improvements you’re experiencing and to let you know when you need to schedule your regular colon cancer screening. The tracking sheet I’ve recommended for other digestive health concerns may not work in this case. Here, you’re taking preventative health steps rather than addressing a particular condition withfor troubling simple spiral notebook where jot down your “to do’s” keepingsymptoms. your colonAhealthy and checking each oneyou off can as you do it will probably do the trick.

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When colorectal cancer is your reality

Tee  pobby no othe wo n the Engh nguge tht tke  uch e nto the het o o ny  the wo “cnce.” Depte ece o eech n centc nceent, conenton cnce tetent—ugey, cheothepy, n ton— cn hy be ce ucceu. T  epecy tue o cheothepy, whch te to tget t epoucng cnce ce, yet cue  teenou ount o cote ge n the poce. It ee you boy wekene n unebe, n  e be to eectey ount t own ntu eene gnt the ttck o cnce. Yet,   the ce wth ot ny cnce,  you’e gnoe wth cooect cnce, you octo w key ecoen one o the thee tn tetent opton, o pehp  cobnton o the thee. One bght pont ete to cooect cnce  tht,  you cnce  gnoe beoe ny tuo h penette you bowe w, then ugey to eoe the tuo oten P a eut n  cue. r Howee,  you tuo h pe though the bowe w, then  oe ggee t ppoch wth ton,  cheothepeutc gent, o both w key be conee. II Wok coey wth you octo to n the cobnton tht poe the bet pobe outcoe o you ptcu tuton. But on’t et you boy tke the bue o both cnce ce n conenton tetent wthout gng t the ext uppot t nee to ght bck to goo heth. Te bung bock o cetng  hethy gete yte ounton tht I outne o you n Pt I o th book n the ecoenton I e o peentng cooect cnce w  hep. But thee e othe poouny eecte outon ect o Mothe Ntue tht cn hep you uppot you une yte n th btte o you e n nouh you ente boy o t cn not ony wthtn the negte eect o cnce tetent, but o oe ow n the jouney to egn ong-te goo heth. Foowng e thee o the bet tht you hou know bout.

Avemar

One exctng ntu cnce thepy tht I wnt to bng to you ttenton   eente whet ge extct o Hungy known  Ae. Snce t eeopent n the -90, thee he been oe 100 tue on Ae eonttng t eectene n the tetent o cnce. A myriad of possibilities

A coey ke Ae wou be conee pong  t wee eecte n the tetent o jut one o two o o cnce, but t goe  beyon tht. Wht’ o zng bout Ae  tht t oen’t ppe to be pecc to ny one ptcu type o cnce. Inte, both n the botoy n n  oow-up n n hun tue, Ae h been eecte gnt  cnce ce ne tete, ncung cooect cnce.

PaRt ii:


One contoe tuy 170 peope wth cooect cnce. Reeche contte the eect o noe ung Ae pu conenton “tn o ce” tetent— ugey, ton, n cheothepy—wth the eut o conenton tetent one. Te pecent benet eucton o ng Ae wee ekbe. ton o Ae eute n n 82 n new tuo ecuence,Te  67 pecent eucton n ette, 35 n  62 pecent eucton n eth. Anothe ugey, tuy noe wth nce cooect cnce. ptent unewent n 1230 optent the begn tkng Ae. At the en oA thethe nne-onth obeton peo, thee w no ee pogeon n ny o the ptent on Ae. Howee, n the conto goup, thee ptent h e o the ee n nothe h eeope etttc tuo.36 A th tuy noe 34 ptent ueng o nce enoccno o the n the o ectu othe owe 17 coon. ecee Ate conenton coecte tetent ugey, 17 pu ecee Ae. theFoty-x conenton onth tetent te, 37 thoe on the Ae h gncnty onge u te. And much, much more

In ton to tue on Ae’ eect on the coue o cooect cnce, thee he been  tue ete to eno n bet cnce, o wth pote eut. An thee he beentht nhe to hown tueAe o ce cutue  we gnt n ce tue nong pnte tuo cn be eecte ne o ypho, euke, ung cnce, o cty cnce, n pncetc cnce. the ot ctty  n Hungy whee Ae w eeope. thePehp u uppot o theeech Hungn goenent n the ec county, AeWth h been ue n Hungy o oe  ece to hep ucceuy tet cnce ptent. In ct, t’ ocy ce thee  “ ec nutent o cnce ptent.” How does Avemar work?

Ae wok though ee eent echn. One o t ot unque benet, howee,  t bty to nhbt gucoe etbo n cnce ce. Eey o o cnce ce eque ge ount o gucoe—10 to 50 te oe thn no hethy ce. Gucoe coneon pouce nucec c n poten, the bung teeect.” tht  cnce eque to contnue gowng. T poce  eee to  the “Wbug Reech t UCLA h eontte tht Ae euce gucoe ow nto cnce ce, whch nhbt the bty to pouce ton nucec c n to poete. In ct, n the peence o Ae copoun, cnce ce ctuy begn to pouce ubtnce tht nhbt ce on n tute poge ce eth wthn the tuo. In othe Ae “uce.” An t oe o wthout ny toxc e eectwo, o ge to tgge no, cnce hethy ce ce. Safe and effective

Ae’ ety h been tue exteney n ce ne, n, n hun n no ee eect he been ente. Reeche ctuy cope Ae’ toxcoogc

89



poe to tht o be. (Tough the pouct  e who oe ony the ge pt o whet, the nuctue h ncue cuton o peope ente to guten.) But Ae n’t jut ee o ee eect. It o h the e benet o beng be to potect you boy’ ce gnt the toxc eect o conenton cnce thepe. In  o the tue whee Ae w ue n conjuncton wth conenton thepe, not ony wee thoe thepe gncnty oe eecte, but the ptent expeence 38 coneby e ptent’ equentune n eee nue, tgue, oe weght o, n epeon. Atony, the yte ecoee py.

Works against cancer metastasis, too

Anothe ey gncnt nng, content n pctcy  o the Ae tue,  tht Ae  ptcuy eecte t eucng ett, o the peng o the cnce to othe te thoughout the boy. Te cpbty o you une yte h  bg nuence on whethe you cnce w pe. An eech h hown tht Ae cn tcy boot the epone n P a eectene o the une yte—een when t’ been copoe by cnce n r t

cnce thepy.n the Tt’ whynce I beee tht Ae  ueu t nyune tge o the cnce poce—een oe tge, when the boy’ yte  eeey II pe. 39

Getting and taking Avemar

Ae  pouce n Bupet, Hungy, by Boecn. In the Unte Stte, the pouct  beng o une the ne AéUt nte o Ae, but othewe t’ excty the e. It’ be though Te Hony Copny (theharmonyco.com o 888-809-1241). AéUt coe n conenent nu pcket, ech contnng 5.5 g o Ae—the ecoene nge y oe o  70 kog (154 poun) ut, n the ount gen n the cnc tue. You hou x ech pcket wth 4 ounce o co wte n then nk t ethe n hou beoe o n hou te  e. Atony, you hou nk you AéUt n wte x ethe two hou beoe o two hou te tkng ny othe ug o ety uppeent—ptcuy tn C, whch oe tue ncte y pen the eectene o Ae.

Modied citrus pectin Anothe It’ ntu pouct h epetey poetht’ n peentng cnce ette.  o o pectn— copexhown cbohyte coony ue o geng j, jee, n yogut. Pectn  oun n pctcy  pnt. It’ the tuctu be tht hep ge the ce w o the pnt the hpe n tength. Ye go, when be w  eng heth topc n hot-eng uppeent, thee w conebe nteet n pectn, ptcuy ctu pectn. ctu In the pectn te (MCP). 1980 n T ey  pectn 1990, tht’ eeche poceebegn to pttothe expeent copex cbohyte wth oe nto e ug unt tht cn be bobe nto the boote.

PaRt ii:


MCPce  ch  pecc ug oecue gctoe ttche to bek cnce nneectey neutze thece becue, once tht ttche to MCP, thewy cnce ce oe the bty to cup togethe n penette no ce. Tee neutze cnce ce then ccute unt they ethe e o e etoye by the une yte. Ao, MCP cn ttch to tuo ce n hep nhbt the cnce o gowng n eeopng nto the oe nce tge. The evidence speaks for itself

So , ot o the cnce eech on MCP h been conucte on n o wth ce n the botoy. Te eut, howee, e pee. Fo ntnce, n one tuy, coon tuo wee pnte n ce. Te conto goup ecee untete wte. Te othe ecee ethe  ow oe o MCP (0.8 g/L) o  hgh oe o MCP (1.6 g/L) n the nkng wte. When cope to the conto goup, the 40 ow oeneute n  38eucton pecent ecee tuo ze, n the hgh oe tetent eute  70 pecent n tuo n ze.

Soe cnc tue on MCP ue by cnce ptent he been conucte, but ony ptent wth ey o who  othe tetent h n no othe thepe weence be,cnce, wee owe to ptcpte. But, een n e th “wot ce” ceno, oe 20 pecent expeence n oe cnc benet ong wth n poeent n the quty o e. pecent o the ce, the cnce tbze ung the t 8 week o Futheoe, tetent n n 2024 pecent ene tbze oe the 16-week peo. In 12 pecent o the ce, the ee tbze o onge thn 24 week whe on the MCP. 41 Special use for biopsies

Tee’ nothe e whee I ee MCP hou be ue outney, n tht’ o bope. Bope ctuyce ncee the k nto o peng  cnce.tue When you cut punctue  tuo, cn cnceou e eee the uounng whee theyocn be pcke up by the boote o yph yte n tnpote pctcy nywhee n the boy. An whe the newe neee bope e e ne, tue he hown thee  t n ncee k o peng the cnce thoughout the neee t. Tt’ why I ecoen tkng MCP o  week beoe n 2–4 week te  bopy. Choosing the dose In pctcy  o the cnce tue,  oge o 15 g  y w ue (5 g

tken thee te ung the y). T oge o cnce  geney ue  ong  the cnce  cte o peent—een  ong   ye. Ate tht peo, you cn oe to  ntennce oe o 3 to 5 g pe y. Fo bope, I ecoen tkng 15 g  y o MCP (5 g, thee te  y) o  week beoe the poceue n then o 2—4 week tew. MCP  toty e. Tee e no eou e eect, but t’ pobe tht oe peope ght nty expeence  tte ntetn g o  toch coot. T  tepoy n not uncoon when nceng the ount o ny type o be n the et.

91



Where to nd quality MCP

Te tue I’e eeence ue  pouct ce PectSo, whch  kete n th county by EcoNugenc. Tey’e o coe out wth  newe MCP pouct ce PectSo-C, wth poe bobbty. Both e quty pouct tht I hghy ecoen. PectSo n PectSo-C coe n powe o, whch cn be xe wth wte o juce. PectSo-C  o e be n cpue (6 cpue e equent g powe). Both pouct egne to be tken on n epty toch,to t 5et oneohou beoe o te oo. You cn oe PectSo o PectSo-C ecty o EcoNugenc t

econugenics.com o 800-308-5518.

Medicinal mushroom extract

One o the ot coon copeenty cnce thepe—n key one you’e he o beoe— the ue o ecn uhoo. Whe ny octo n othe counte ue extct o thee uhoo  py cnce thepe, octo n othe heth ce pcttone n the Unte Stte ue the  copeenty thepe onge conenton cnce tetent.

P

a r t

II

Te uhoo extct tht I’e oun to be ot pong  cte hexoe coete copoun, o AHCC. Reech on th copoun te bck to the te 1980 n, to te, oe 40 eent tue he been copete on t. Te eech h been both hee theoe U.S.gn, n n Jpnh by poen eeche ee eent cncunetken n botoe. Oenn AHCC to betone o the et n ot potent ntu une boote ee tete. Mot ecenty, eeche t 42 NASA oun necton ung the pouct pce te. cou be ueu n the peenton n tetent o ou

How AHCC works

AHCC to boot you wy une ecency n eectene by ntu ee en, butwok the ot poweu  byyte nceng the ctty o you boy’ ke (NK) ce. NK ce e  o o whte boo ce tht poe the t ne o eene eng wth ny o o non the boy, t’  u, bcte, o cnceo ce. I’e cope NK ce to etetooe whowhethe e etey ce upon to eek n etoy ngeou ne. Unke othe whte boo ce, nube NK ce e eyetene  pobe. Inte, eech now ncte thtnequte t’ the ctty o theoce tht geney whethe you’e ck o hethy. A ong  the NK ce e cte, eeythng en une conto. I NK ce oe the bty to ethe ecognze o etoy n ne, howee, the tuton cn eteote py. In cnce ptent, NK ce ctty   key cteon o ettng the chnce o u. 43 ncee In ton the ctty to nceng o othe NKkey ctty une  uch ce,ke 300pecent ce noBoe, ce. AHCC o not But tht’  tht AHCC oe to hep n you ght gnt cnce. AHCC o ncee ee o

PaRt ii:


nteeon,  potent copoun pouce boy ththow h been hown to nhbt the epcton o ue. An eut oby n the n tuy tht AHCC ncee the oton o tuo neco cto (NF), whch e  goup o poten tht hep etoy cnce ce. AHCC  nontoxc n poe no nge o  eect o ong-te ue. It ony ke you une yte oe eecte t tgetng cnce ce n pthogen. Rege o how youo ece tettoyou cnce, AHCC nto the tx w ncee you chnce bengtobe ecoe ong the ee n keep o ecung. Usage recommendations

Fo xu eectene ung the cte phe o you cnce, I ecoen tkng AHCC t  oe o 3 g pe y. Fo ntennce ung eon phe, I ecoen you tke 1 g pe y. Whethe you’e tkng 3 g o 1, I ugget ng the y oge, tkng h o t t bekt n h t nnete. Te AHCC ue n uch o the eech I’e entone  o  IPowe. In th county, IPowe cn be puche o Hony Copny (theharmonyco.com o 888-809-1241).

Your Action Plan if You Have Colorectal Cancer ➠ ➠ No nge thepy—ethe conenton o copeenty— guntee to cue

cnce, but knowng you opton, kng noe econ, n cottng you n, boy, n pt to the tk w gety poe you chnce o ung th ethetenng ee. Foowng e the tep I ecoen to hep you o jut tht. 1. Stick with the healthy diet and liestyle changes I’e outne thoughout th book o tong gete yte heth n oe wene. Py epecy coe

ttenton to the ecoenton o peentng cooect cnce. 2. Work with your doctor to map out a treatment plan that is best or you n be ue to ncue one o oe o the poweu ntu outon—Ae, MCP, n AHCC—to not ony boot yte unge theeect, go o conenton tetent, but o toyou hepune een the tetent poe you coot n eence ung the coue o tetent, n tengthen you boy o t cn een gnt utue cnce thet. 3. Get connected. Beng gnoe wth cnce cn ee you ghtene n eotony tught. Connectng wth othe who e cng the e

chenge cn ge you nght n uppot,  we  epowe you to k

93



the h o queton, cone choce you quty ce.the bet tetent opton, n ke the opt

One such group that I recommend is On op o Cancer.org (ontopocancer.org). It’s a non-prot organization, with no ties to a particular medical acility, drug company, or treatment group, so their insight and advice is unbiased. Te ognzton bng togethe cnce uo n e, octo, eeche, n cege to ge you uppot, euce you nxety n e, n ge you et on  hot o potnt topc, ncung uo tp, tente cnce tetent, nng the bet octo n hopt, cnce cnc t, eg n nnc  o cnce ptent, cege uppot, n cnce occy. ❖ ❖ ❖

In Pt II o th book, I’e ee the top gete ue pgung ou poputon. I hope tht you’e oun the nwe you’e been echng o  we  the pecc too n technque you cn put to ue to get to the oot cue o you GI ent n P a to bu bette gete heth n oe wene. r t Mny o the conton I’e coee he coon ypto—ncung hetbun, ngeton, nue, excee g, he, n contpton. An n the next ecton II o th book, I’ cu ech o thee ypto, wth y pecc ecoenton o

enng the ueng tht they bng.

PaRt ii:


95



PaRt iii

Addressing Distressing Symptoms

ot te, pn, n woy. Tee e hetbun, ngeton, nue, excee g, he, n contpton. Tey e o coon, n ct, tht I wnte to e P e ee joo ypto o getethe oe tht to cue thehee eptey, nte py cung  pt o ee one o oepeope o thethe ot a r toubng gete conton I coee n Pt II. t



O coue, gettng to the oot cue o you ptcu gete conton hou cetny e thee toubng ypto. But, I wnte you to o he  quck nII ect wy to n ee o ypto tht, whe not e-thetenng, cn cetny be e-teng.

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97



Heartburn

A

not all people with have heartburn and, likewise, not all people Ibut mentioned earlier in thisGERD book, heartburn is a major symptom o GERD, with heartburn have GERD. But, with or without other GERD symptoms, chronic heartburn is said to aect at least 60 million Americans, with some estimates as high as 100 million. And some studies suggest that 15 million Americans experience heartburn daily. s

commercial Over-the-counter time slots remedies on television. or heartburn But, as I crowd explained pharmacy previously, shelves while assome well as o these drugs provide short-term relie, they don’t address the underlying causes o heartburn and may, in act, worsen the condition. For example, antacids and H2 blockers are designed to treat and prevent digestive problems such as heartburn by changing the pH balance or acidity o your stomach by either binding with stomach acid or blocking this acid production. Tis action impairs digestion—especially the digestion o protein, which can lead to nutritional deciencies as well as digestive problems urther down the GI tract, such as excess gas and pain in the colon. Other drugs or heartburn have proven to be even more dangerous. ake Propulsid (cisapride), or example. Tis drug, prescribed to treat nighttime heartburn, has been linked with numerous reports o heart rhythm abnormalities and over 100 deaths. In act, the potential or serious heart problems or even atality rom this drug is so great that Propulsid is no longer being marketed in the U.S. And an October 2005 article in the Wall Street Journal revealed an alarming link between heartburn and esophageal cancer. Research suggests that drugs used toP prevent and treat heartburn could be contributing to the rapid rise in the number oa r cases o this aggressive and deadly type o cancer. t Tere’s simply no reason to endanger your health this way in order to nd II heartburn relie. As is the case with heartburn and the other common digestive systems that I’ll cover in this chapter o the book, there are sae, natural solutions that do more than simply relieve symptoms—they actually heal the digestive tract and promote overall good health. I recommend you take almost the same steps or heartburn as you would or ull-blown GERD. Please turn the page or your action plan or heartburn.

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➠ Your Action Plan for Heartburn ➠ 1. ot Eat acoon healthy, hetbun low-at diet. Mkeoo”  concou eot tohe, o tee ce o hgh-t the “tgge uch  pcy e n oo, totoe n toto-be pouct, ctu ut, gc, onon, nt, cohoc beege, cente coee n te, n cbonte nk. Ao,

o exce t. Inte, expeent wth hethu heb n pce to enhnce the o o you oo. It’ o  goo e to et e e pe thoughout the y, to et owy n chew thooughy, n nee et  you’e not hungy o  you’e upet. Ate etng, wt t et n hou beoe execng, n t et thee hou beoe yng own. A  bonu, you hethy etng hbt hou hep you oe exce poun, whch hep euce the peue on you boen tht cn cue c eux n hetbun. 2. Drink at least 8–10 eight-ounce glasses o pure, clean water every day. T hep to keep ty toch c o gettng nto you eophgu, n o poote goo geton oe. Dnk one to two ge o wte when you get up n the onng n  h hou beoe e. An tke you nutton uppeent t e te wth t ge o wte. 3. Stop smoking. T b hbt h been hown n tue to ncee you k o c eux n the hetbun tht oten eut,  we   hot o othe heth pobe. 4. Avoid tight-tting clothing tht cn contct you boen. 5. Chew gum. T pe ttegy hep to oothe the eophgu n wh gete c bck

own nto the toch whee they beong. Chooe  bn weetene wth xyto, whch h been hown to poote ent heth n euce o bcte ee. 6. ry hydrochloric acid. I you e oe 50 ye o ge,  ntu ecne n you hyochoc c poucton y be contbutng to c eux n hetbun,

n whchecoen ce uppeentton cn hep. I wy betne hyochoe, whch you cn get t heth oo toe. One ey potnt pont to eebe  to tke one o two tbet te you n et, ecete not beoe o ung you e. Young wnt you toch toc. pouce  uch c  t cn beoe the ton 7. Add digestive enzymes. In ton to hyochoc c, thee e ozen o

gete enzye ongete the ket tht cn hep e-cy you ntetn tct, poe you oe cpbte, n eee hetbun ypto.

99



A goo pouct w ncue chyochoe. n enzye  to thoe pouce by the toch, ke pepn n betne It hou o ncue enzye coony pouce by the pnce n thoe peent n the be o the gbe. I you cn’t n  goo gete enzye pouct t  heth oo toe, c Pogee Lbotoe t 800-527-9512 o t the Web te o oe noton, progressivelabs.com Tey n exceent pouct ce Dgetn #987. Jut oow the ecton .on thee botte. 8. ake deglycyrrhizinated licorice (DGL). T heb extct poote you

gtontetn tct’ ntu echn, ncee poucton o potecte uco ce, neene hep euce nton. Te uggete oe o DGL  two tbet, chewe bout 20 nute beoe e, thee te  y. Ue ony chewbe DGL—t ut be xe wth  n oe to be eecte. Unke egu coce, DGL w not cue wte etenton, e boo peue, o owe tetoteone ee. T uppeent, whch  o benec o uce n cnke oe, cn be oun n ot heth oo toe. 9. ry D-limonene. Onge pee extct, n peccy t cte ngeent—

-onene— nothe ntu outon hetbun.nng It ottht to the uce o the content n you toch n ceteo  potecte hep peent gtc eceton o nekng bck nto you eophgu. It o  enty to you toch content, encougng the to epty popey nto you  ntetne. In  oube-bn, pcebo-contoe tuy, 83% o peope tkng 1,000 g o -onene pe yoo expeence ee othe hetbun pn. You cn n -onene t heth toe o though ety o onne ete. P

a 10. Raise the head o your bed by 4–6 inches. Mke ue you o th by netngrt

bock, bck,uppy o  wege o th pupoe be t ot ec toe,e unepeccy you tte…n not by n ng pow une you he. Aton pow cue you boy to ben t the wt ne you toch n cn ctuy ggte nghtte eux n hetbun ypto. 11. Keep a glass o water by your bed. I you expeence ny uncootbe

bunng enton wke you up, you cn tke  quck p to wh ty c bck nto youtht toch.

II

PaRt iii:


Track Your Success! To track your success with this Action Plan, I highly recommend that you record the exact steps you’re taking to address your heartburn each day, as well as the symptoms you are experiencing at the time, and how you are feeling emotionally.


101



Indigestion

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une both te  e,  weecbe  bunng pn o n uncootbe you bon ngeton, oung knownn  ypep,  uuy   o eeng e between the owe en o you chet bone n you ne. Ingeton  oten  ypto o GERD n peptc uce. An nue n botng e othe ypto oete octe wth ngeton. Stoch upet cn be cue by  nube o cto, ncung oeetng, etng h-to-get ecton, n phyc o pcy o eoton oo, nkng te. cohoc beege, okng, cetn

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Did You Know…

Chonc ngeton cn be  gn o penng het pobe. Ingeton, ncung bon botng n une,  we  othe bon ypto uch  pn, excee g, o nue, cn ncte tht you boy  tuggng to bek own t, poten, n cbohyte. When th hppen, boo  hunte to you GI ogn to  geton, whch ee e boo n oxygen o the het. T, n tun, ke you het oe unebe to che (ck o boo ow) n hyth (egu hetbet). Ingeton cn oten be ee eectey wth oe coonene ety n etye chnge. I you ge thee  ty n e t expeencng egu ngeton, thee e uppeent you cn tke tht oten bng ee.

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➠ Your Action Plan for Indigestion ➠ 1. Eat several small, low-at meals thoughout the y.

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2. Chew your ood well and don’t overeat. 3. ry not to chew with your mouth open, talk while chewing, or eat too ast. Tee hbt cn cue you to wow exce , whch ggte ngeton. 4. Build more raw ruits and vegetables into your diet. Tey contn t ognc eeent, ptcuy enzye tht hep get poten, t, cbohyte, n oube be. 5. Eat cultured or ermented oods, uch  uekut, tou, t, n o, on  egu b. 6. Avoid foods that are known contributors to stomach upset, including

chocolate, ats, milk, orange juice, spicy and ried oods, sugar, and tomato products.

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7. toch Avoid cofee, nngcarbonated tnt. beverages, and alcohol. Tee e  we-known 8. Never eat when you’re emotionally upset or not hungry. 9. Drink at least 8-10 eight ounce glasses o pure, clean water each day. But ty to nk u te e, the thn ung the. 10. ecne Soothe your with ginger tea. centue, h stomach ue gnge   tonc oFo geton. It’tton Chnee coony ue o ngeton toy becue t bob n neutze toxn n the toch. It o ee the tnpot o ubtnce though the gete tct n ecee tton to ntetn w. Gnge te  be n heth oo toe. Sy, you cn ty choe

o peppent te, whch e o known to he  exng eect n to eee ngeton, hetbun, n tuence. 11. Stop smoking. Te tuy ene t o heth k octe wth th hbt ncue toch tton. 12. Limit or stop using medications that are known to irritate the stomach lining, uch  pn, NSAID, teo ecton, cetn ntbotc, thyo ecne, n een etogen n o contcepte. 13. Get plenty o rest. Quty eep hep keep te t by n ge you boy te to ep, echge, n egenete. T  eent o hethy geton  we  oe goo heth. 14. thepy Find other ways to decrease physical and emotional stress, uch  exton o yog.

I these diet and liestyle changes aren’t enough to stop your indigestion, then consider next steps… 15. ake a probiotic supplement to cete bnce bcte o n you bowe n poe geton thoughout you gtontetn tct. 16. Add digestive enzymes. Tee cn hep e-cy you ntetn tct poe you oe gete cpbte, n hep oothe ngeton.

A goo pouct w ncue c n enzye  to thoe pouce by the toch, ke pepn n betne hyochoe. It hou o ncue enzye coony pouce by the pnce n thoe peent n the be o the gbe. I you cn’t n  goo gete enzye pouct t  heth oo toe, c Pogee Lbotoe t 800-527-9512 o t the Web te o oe noton, progressivelabs.com. Tey e n exceent pouct ce Dgetn #987. Jut oow the ecton on the botte.

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17. gtontetn ake deglycyrrhizinated licorice (DGL). T heb extct poote you tct’ ntu eene echn, ncee poucton o

potecte uco ce, n hep euce nton.

Te uggete oe o DGL  two tbet, chewe bout 20 nute beoe e, thee te  y. Ue ony chewbe DGL—t ut be xe wth  n oe to be eecte. Unke egu coce, DGL w not cue wte etenton, e boo peue, on owe tetoteone ee. T uppeent, whch  o benec o uce cnke oe, cn be oun n ot heth oo toe. 18. whch, ry herbal bitters. Bttethe ctte the btte-tte ecepto the tongue, n tun, tute eceton o gete juce. on See heb e

conee btte. Tey ncue neon oot, wowoo, choe

owe, goene, n gentn oot. Gentn oot  pobby the ot ue nce t contn one o the ot btte ubtnce known to n ( gycoe ce ogentn). Euopen tue he hown tht  gentn pouct cn eectey eee ngeton. In th county gentn be n powe o, cpue, o   concentte extct. Fo gete pupoe the extct ee to be oe eecte n conenent. Tee e be t ot heth oo toe n o  ety o onne ete. Geney  coupe o op n  tte wte tken bout 15 to 20 nute beoe e w hep wth ngeton. (Be we tht too ge  oe y cue otng. T tu  btte!)

Track Your Success!

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To track your success with this Action Plan, I highly recommend that you record the exact steps you’re taking to address your indigestion each day, as well as the symptoms

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you are experiencing at the time, and how you are feeling emotionally. Putting these details on paper is an excellent way to see what works for you. It’s also a great way to document the improvements you’re experiencing and just how far you’ve

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come using safe, natural solutions to your digestive problem. Turn to pages 135–136 for sample pages that makes tracking this information simple. Use these pages as your master copy and photocopy more pages to ll in with your details.

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Nausea

N

ot. Ittheoten ente onogn o the uppe tct,toncung ue enton o unee the toch, uuy gtontetn pe wth the uge the eophgu, toch, n  ntetne;  we  o ogn pephe to the gete yte, uch  the e, pnce, n gbe. Moton ckne n etgo e ptcu kn o nue tht eut o equbu. Nue cn o eut o ecton, uch  cheothepy egen though n nethe. woenWhen cn ue ete wthtoth pegnncy, contonnue ung known houo“onng the y n ckne,” nght. It’ een ette tht 80 pecent o pegnnt woen expeence oe egee o nue ung the t tete ue to we hoon uctuton. Athough nue cn be ebe, t’ geney not  eou ec conton.

➠ Your Action Plan for Nausea ➠ 1. unegone Start with controlled breathing. See tue nong ubject hbethng jut ugey n wee eeng nuete oun tht  ow,who eep technque hepe to gncnty euce nue. When you’e eeng  bout o

nue, tytwo to nhe though you noe n exhe owy though you outh o to eowy nute. 2. ake ginger root. Gnge h been ue by Inn woen   onng

cknenue eey centue. Anh n ecent ye, gnge’ eectene gnt nooton ckne been we ocuente. In ct, n P a ee tue, gnge w eontte to be  upeo to Dne, the r popu oe-the-counte nt-nue pepton. An t wok ecty on thet gtontetn tct, the thn though the cent neou yte,  ot I I nt-nue ug o. Gnge oot pouct cn y wey n quty n potency, o t’ potnt to ue gnge uppeent o  eputbe poe. Te gngeoot tht I ue coe o Penn Heb Copny, Lt. (pennherb.com o 800-523-9971). Fo nue, the geney ecoene oge  500–600 g eey thee to ou hou. 3. ry Sea-Band wristlets. One wy to e nue—whethe o gtontetn upet o othe cue— tute the cupunctue pont P6 (Ne Kun). T pont  bout 2 nche boe the ne o you wt. Now thee’  pouct ce Se-Bn tht tke ntge o th “nt-nue” cupunctue pont. Se-Bn   p o 1" we woen-etcze bn wth  ptc b-hpe button ewn ne. A bn  won oun ech wt o tht the button pce

PaRt iii:


contnt peue on thewetbn, P6 cupunctue pont. Tebeen pouct, coeyto tet eebe  tenn-type h epotey uewhch ucceuy oton ckne on hp, onng ckne, n the nue oten octe wth cheothepy. Se-Bn e o bout $10 n  wey be o onne ete n phce. Howee, thee’ no eon you cn’t ke you own ung  neee n the,   oun b-hpe button, n two tenn wt wetbn. I you on’t wnt to ke the nt-nue bn, o hppen to ee the t hoe, you cn wy ge the P6 pont on both wt o thee to e nute,  oten  neee.

Track Your Success! To track your success with this Action Plan, I highly recommend that you record the exact steps you’re taking to address your nausea each day, as well as the symptoms you are experiencing at the time, and how you are feeling emotionally.


107



Excessive Gas

A

he oe thn ke 20 g-png ech y,g. eeng to peope ou pnt o though we on’t to tk bout“epoe” t, eeyboy pe In ct, up ot g n the poce. But jut becue t’ no oen’t en t’ pent. Excee g cn eut n botng n coot. An the bechng n tuence t cue cn be ebng.

The details on gas Te g n you boy  e up o  nube o eent po, ncung oxygen n ntogen o the  we bethe n wow,  we  cbon oxe, hyogen, n ethne, whch eut o gete pocee thoughout you GI tct.

?

Did You Know… Ony bout  th o the poputon pouce ethne g, the ot

ooou o  ge o the hun gete tct. Fee ten to pouce oe thn e o, n thee y be  genetc coponent to ethne g poucton,  t ee to be   tt. Much o the ou-eng g pouce n you gete yte coe o the bcte n you bowe. Foo ubtnce tht en’t bobe n the  ntetne n e pe on to the ug ge ntetne becoe oe o thee bcte. Tee oo ubtnce e py n cbohyte.

Causes of excess gas G cn occu   eut o the oo you et n the wy they e (o en’t) gete. P a Hee’  ook t oe o the ot coon cupt o oo-ete g. r t

Sugars

II

Type

Food Sources

Details

Rafnose

Beans, cabbage, Brussels sprouts, broccoli, Beans contain the largest amount of this asparagus, other vegetables, whole grains complex sugar.

Lactose

Milk and milk products, such as cheese and Many people have low levels of lactase, the ice cream; processed foods, such as bread, enzyme needed to digest lactose. Lactose cereal, and salad dressings intolerance is common in Africans, Native Americans, and Asians. Also, as people age, their production of natural digestive enzymes decreases, resulting in gas from lactose-containing foods.

Fructose

Artichokes, pears, onions, and wheat

Sorbitol

Apples, peaches, pears, and prunes

Also used as a sweetener in sodas and fruit drinks.

This is a natural sugar found in some fruits, Dietetic foods and sugar-free candies and but it’s also used as an articial sweetener in many diet foods. It is particularly well gums known for causing gas.

(Continued on next page…)

PaRt iii:


Fiber

Type

Food Sources

Soluble

Oat bran, beans, peas, and most fruits

Details

Soluble ber dissolves in water and creates a soft, lubricating in the intestines. It isn’t digested untilgel it reaches the colon, where it can cause gas.

Insoluble

Wheat bran and some vegetables

Starches Potatoes, corn, pasta, wheat

This ber passes through the intestines undigested and produces little gas.

Starches produce gas when they’re broken

Beverages Carbonated drinks, beer, wine, fruit drinks

down in the large intestine. Although not true “foods,” beverages are elements of your diet that can cause gas, too.

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Did You Know…

Conty to conenton wo, coee wth you e cn hep euce g the thn  to you gete woe. Coee tute toch c, whch hep poe geton n euce g poucton. Jut eebe to nk t n oeton.

Anothe cue o excee g  wowng too uch . T cn hppen when you nk though  tw, et o nk too t, uck on cny, chew gu wth you outh open, o wow oten when you’e neou. It cn o be cue by okng, chewng tobcco, o etng wth entue tht on’t t popey. T type o exce g  oten eee though bechng o bupng, but cn o e to tuence.

Medicines and medical conditions

Excee g cnFo coe o othe ouce, ncung  nube o ecne ec conton. ntnce, ntbotc, NSAID, cetn bete ug, n n

A Surprising Cause of Chronic Bad Breath

If you’re troubled by chronic bad breath and have checked your teeth, gums, throat, and sinuses for problems, but turned up empty-handed…and if brushing, gargling, eating breath mints, and chewing gum don’t help, you may have to look down lower for the answer to your problem. As the bacteria in your colon breaks down undigested food and produces certain gases, some of the gases are absorbed into your blood and exhaled through your lungs. In fact, as much as 20 percent of the hydrogen produced in the colon is exhaled in your breath. So if your digestive system is not working properly, your breath may be foul-smelling. The best solution for this bad breath problem is to nourish or replenish the good bacteria in your gut.

109



Drug Type—Prokinetic agents

Drug chart: excessive gas

Brand Name

Generic Name


Reglan

metoclopramide

Diarrhea; less frequently, may cause involuntary movement of limbs, restlessness, drowsiness, muscle tremor, spasms, breast discharge

Brand Name

Generic Name


Actidose-Aqua, CharcoCaps

activated charcoal

Black stools, abdominal pain

Beano

alpha-galactosidase

No known side effects

Pepto-Bismol

bismuth subsalicylate

Dark tongue, grayish-black stools; excessive doses may cause anxiety,

Lactaid

lactase

Xifaxan

rifaximin

Drug Type—Other Agents

Gas Relief, Gas-X, Mylanta simethicone Gas, Phazyme

constipation, dizziness No known side effects Headache, constipation, hives and itchiness No known side effects


choeteo-oweng ug he  been known to ncee g poucton. T  pobby becue thee ecton ten to upt the no chety o the gete yte. Ao, ug encpute wth  obto e cn cue g becue the obto  cut to get. A you know o eng bout pecc gete heth conton n Pt II o th book, thee e gete ent tht e octe exce g,Tee ncung cot,P Cohn’ ee, IBS, uce, ctoe ntoence, n wth cec ee. conton a nteee wth no, hethy geton, n exce g  oten  eut. r t

Ao,eecton, peope who he h jo ugey onbyp, gete ogn,eo, ncung coon II cnce coon econtucton, gtc nyte g be y o expeence n ncee n g te the poceue.

Gas pain

Supngy, g oue n g pn on’t necey go hn n hn. Peope who ue wth g pn uuy he bout the e ount o g tht othe o, but t ect the oe nteney. Fo ntnce, peope wth IBS oten he ypto o g pn, n eech ncte tht they o he oe ente bowe thn ege. Soe peope wth g pn n botng he bowe wth uggh pet, enng the ucu contcton o the ntetne en’t ucent to puh tte though t  hethy pce. T cn cue toxn to ccuute n the gut n ntetn g to bck up nto the toch. Tee e  nube o pe tep you cn tke to cut own o een ente exce g o you e, n I’e te the n the Acton Pn on the next pge.

PaRt iii:


➠ Your Action Plan for Excessive Gas ➠ 1. the Identiy cutthe back onwy, oods trigger your Not eeyone to eand oo e o that th y tke  btgas. o etecte wok.ect ck the oo you e etng n the g ypto you e ueng to ke the connecton. Focu t on oo I’e outne o you n the cht on pge

108–109,  thee e coon g-cetng oo. 2. I you increase the ber in your diet, do it slowly. Wth  ow-be et, you boy w key not poucng equte gete enzye. T hou jut eentuy,  you contnue you hethy, hgh-be et. 3. While you wait for your body’s natural digestive enzyme production to come up to speed, take supplemental digestive enzymes to help your body better process the oods you eat and reduce chances o excess gas production. (However, as you age, your body’s natural production o these enzymes declines, so you may need to continue with the supplements indenitely.) I recommend the product Digestin #987, made by Progressive Laboratories (progressivelabs.com or 800-527-9512).

4. Create a healthy bacterial balance in your bowels with probiotics. Snce penty o the g you’e ueng o  cete by ntetn bcte, t ke ene to enue tht thoe bcte e hethy, bnce, n wokng tow opt geton o the oo you et. Pobotc w o hep to keep you

bowe ong popey o tht oo tte oen’t t n you ntetne too ong. T hep peent you ntetn bcte o eeng too ong n poucng exce g. 5. Drink beore, not during your meals. When you nk qu wth you e, t ten to wh wy oe o the gete c n you toch, eng you toch e be to popey get the oo you et. Dnk bout  h hou

beoe you e to pe you gete c nte o wteng the own. 6. Eat and drink at a leisurely pace. Don’t uh though e o gup own nk when you’e thty. T jut ncee the  you tke nto you gete yte n poote g oton. Et owy. Chew thooughy. An enjoy. 7. Avoid drinking through a straw or eating with loose dentures. Both o thee cn ncee the  you tke n n pouce unwnte g. 8. Eliminate habits like smoking and chewing tobacco tht cn  you toch wth  n e to g. Tee e tebe hbt o othe heth eon nywy. 9. I you chew gum (n t’ ctuy ecoene o oothng c eux), ke ue you chew small pieces with your mouth closed o you on’t wow exce .

111



10. be Consider the medications take regularly andwth determine i these might contributing to your gasyou problems. I o, wok you octo to jut

you oge o ente the ug entey.

11. ry activated charcoal  you he  bout o b g. It ttct n neutze g n the owe ntetne n  be n ey-to-tke cpue n tbet though  ety o onne ete n n ot heth oo toe. Foow be

ntucton. 12. ake peppermint oil,  poen eey o eeng g pn n botng. I ugget tkng ony entec-cote cpue, whch on’t bek own unt they’e pecontnng though you toch. Te oe ueI o n ot tue  one two cpue 0.2 L o o twce  y. ecoen cuptoo gnt peppent te te e to  geton. (Een though coee cn poe Look o geton, peppent I pee o cpue te on t ny te nothe you heth-enhncng heth oo toe. benet.) 13. Exercise regularly. O the ny heth benet you’ get o egu exece,

poe geton one oyou the geton ot potnt. ctuy ge you nten ogn,keep ongExece ong, n peent oo o tng, tgntng, n becong  beeng goun o exce g.


exact steps you’re taking to address your excess gas each day, as well as the symptoms you are experiencing at the time, and how you are feeling emotionally. Putting these details on paper is an excellent way to see what works for you. It’s also a great way to document the improvements you’re experiencing and just how far you’ve come using safe, natural solutions to your digestive problem. Turn to pages 135–136 for sample pages that makes tracking this information simple. Use


P

a r t

II

PaRt iii:


113



Diarrhea

D

equenty—uuy ene  oe thn thee y. It cn n o be he  typcy ene  ooe, wtey too thtte coe on ugenty ccopne by bon pn, g, botng, n een nue. A you the ene when qu you et, youchye. tochTe ecete ge ount o wte tno oo ee, nto  ugy ce  ntetne, pnce, n to gbe o  eceton to keep the oo n n ey-to-oe qu tte. Ten, the owe nto  oe ontetne o. Tn  you coontoo bob o ece. the wte, tunng the ungete oo tte Abno ount o wte n the too cn be the eut o you toch o  ntetne ecetng too uch u,too thequcky owe  ntetne n coon bobng too n tte qu, o the chye png though the  ntetne n coon, not owng o pope wte bopton by thee ogn. Teen eecoene two type o he—chonc n cute, n they ech he eent cue tetent.

Chronic diarrhea Chonc he  oten ete to uncton GI oe, uch  IBS, IBD, n coon cnce, o une ecency ee, uch  AIDS. T type o he  oten ccopne by othe ypto, uch  boo o ucu n the too n weght o. An wth IBS, he n contpton e tentng ypto. Te key to eong chonc he  to e the uneyng conton. T book h coee  we ety o outon o gete conton tht he chonc he   ypto. P a r t

Acute diarrhea

Acute he  qute coon. In ct, ot ut he bout o t ee te  I ye. But t uuy ony t  ew y n oen’t e to ny eou copcton. I Drug chart: diarrhea Drug Type—Antidiarrheal agents Brand Name

Generic Name


Lomotil, Logen

diphenoxylate, atropine

Abdominal discomfort, constipation. Less frequently, may cause blurred vision, urinary discomfort, dry mouth or skin, rapid heartbeat, restlessness, or warm,

Imodium, Imodium A-D

loperamide

ushed skin. Abdominal discomfort, constipation. Less frequently, may cause drowsiness, dizziness, dry mouth, nausea, vomiting, rash.


PaRt iii:


T o typebe o cue heby n uuy bought on to by ecton  bcte, o , o ntoence. ptc necton. It cn ee ecton oo Hee’  bekown o oe o the oe coon cue o cute he: Type

Specic Pathogen/Cause Rhinovirus, rotavirus, norovirus, inuenza

Viral

Bacterial

Escherichia coli, Shigella, Vibrio cholerae, Clostridium difcile

Details These viruses cause viral gastroenteritis, an infection of the stomach and small intestines, and are the most common cause of diarrhea worldwide. Produce toxins that cause diarrhea.

Salmonella, Campylobacter, Staphylococcus Food is caused by before these bacteria, aureus, Clostridium perfringens whichpoisoning produce toxins in food or after it’s eaten. Parasitic

Drugrelated

Giardia, Cryptosporidium, roundworms,

Parasitic infections are not common causes

tapeworms

of diarrhea in drinking the U.S.,untreated and are usually picked up by water when traveling abroad, or drinking lake or river water when camping or hiking.

Antacids, supplements magnesium, antibiotics,containing NSAIDs, medications to control irregular heartbeat, chemotherapy medications, high blood pressure medications

This of diarrhea usually begins soon after type starting on the drug.

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Did You Know…

Antbotc k the ntu bnce o bcte n the gut n cn ke t oe unebe to  ptcuy toxc bcteu known  Clostridium difcile. T pthogen  coony cque n hopt, but  now howng up n nu who he nethe been on ntbotc no been n the hopt, whch ncte t  becong oe uent.

Complications Acute he  you boy’ ttept to ce n unwnte eeent o the ntetne. In ot t’ keep bet to et you boy o th cenng wok own, whe kng ue ce, tht you ucenty hyte to ke up o the on uto tht tke pce. T  occu potnt, becue  the ot copcton o he. It oten n ut wthehyton cute he who ocoon he nue n otng, kng t cut to keep own ny qu. An t cn be qute eou n chen becue they ten to becoe ehyte qute qucky. In ct, he  the econ eng cue o eth wowe n chen une the ge o e.44 Sgn o ehyton ncue y p n outh, eye tht ook u o unken, cnt conuon, n concentte n ccuuton une, no ethgy. c n the Seee boo, ehyton n een kney cn cue ue, ntng, hock, wekne, n co.

115



Can’t Get to the Store? Make Your Own Rehydration Solution! In a pinch, you can make your own oral rehydration solution from things commonly

found your kitchen cabinet. Here’s the formula recommended by the U.S. Public 45 HealthinService : Glass 1:

8 ounces of apple, or other pure water fruit juice (for potassium); ½ teaspoon of honey or corn syrup (for glucose, which is necessary for absorption of salts); and ¼ teaspoon of table salt. Glass 2: 8 ounces of pure water plus ¼ teaspoon of baking soda (sodium bicarbonate). Sip alternately from each glass below until you quench your thirst.

Fo  ce o he, ty hyte wth wte n othe ce qu, ke both, n gnge e. No ug-e ppe juce  o  goo tente, but ty wy o ctu Coee n coho e o becue they’e ehytng. hou o nk. o ctoe-contnng oo, keno-no’ ot y pouct, becue they cnYou excebte he. When he  chonc o eee, t cn e to n eectoyte bnce. Mot oten, t w eut n ou n potu ecence. Hytng wth eectoyteepceent nk  be n th ce. I ke HEED pot nk by He Nutton. Ae I entone n th book, they e oute ote enunce thete n e oee copex cbohyte, weetene wth n xyto, poe  u pectu o -chete ne, n they coe n  ety o o. Tey cn be puche t nueou unnng, cycng, ut-pot, n outoo outtte toe. Go onne to hammernutrition.com to n  ee ne you, o you cn oe P a ecty o th te. r t

Othe opton e o ehyton outon (ORS), whch e e peccy o ehyton pupoe, n ncue Rehyyte oqu ut n PeyteI I n Inyte o chen n nnt. I thu t n’t ehyte you, eek o you octo. You y he to ecee n enough nutenttoby IV to counte whthep you’e ot. Ate ehytng, you hou eue etng o oo when ny ccopnyng nue otng wth ey-to-nge choce, ke ppe uce, bnn,n cee, ce,ube. pottoe,Stt n ctoe-ee te. You cn expn on th once you he ube n you egn you ppette.

Traditional treatments

Conenton ecne oe  nube o ecne to countect he. Soe, ce bobent, bn wth wte n the  ntetne n coon to ke too e wtey, othe, eee to  nt-otty ecton, ex the uce o the  ntetne n coon n ow the ow o ntetn content. An buth-contnng

PaRt iii:


copoun, uch Pepto-Bo, en thought to he ntbotc-ke popete whch ect bcte thtcn cue he, o nt-ntoy popete tht cn e to euce wte eceton by the ntetne. Hee’  ook t oe o the ot coon he ecne. Type

Common Brands

Details

Absorbents with

Diasorb, Donnagel,

Absorbents bind with water in the small intestine

Attapulgite

Kaopectate Advanced Formula, Parepectolin, Rheaban

Absorbents with Polycarbophil

Konsyl Fiber, Mitrolan, Polycarb

to make stools less watery. They can also bind with medications and impair their absorption, so these medications should not be taken at the same time.

Anti-Motility Medications

Imodium (loperamide), Lomotil (diphenoxylate)

Imodium is non-prescription and Lomotil is prescription-only. Anti-motility drugs should NOT be used to treat diarrhea related to UC, Clostridium difcile, or intestinal bacterial infections as they can lead to increased inammation and prolonged infection. Also not recommended for children under age 2. If acute diarrhea doesn’t improve after 72 hoursyour on an anti-motility drug, discontinue and consult doctor.

Bismuth-containing Compounds

Pepto-Bismol

Contains bismuth and salicylate (aspirin). Helps reduce inammation, which may reduce water secretion in the intestines. May turn stool and tongue black. Should not be taken by those with allergies to aspirin or used with other aspirin-containing medications. Can interact with anticoagulants, like warfarin (Coumadin) and ulcers. lead to excessive bleeding. Can aggravate peptic Should not be given to children with inuenza or chickenpox, as it may cause Reye’s syndrome. Not recommended for children under age 2.

Alternatives to consider for treating diarrhea A you cn pny ee o the cht boe, the ot coon ecton o he coe wth the own e eect n cue o woy. I epecy he concen bout the nt-otty ecton, ke Iou n the oe poweu Loot. T  becue, whe they y top you he, they o bng you boy’ ntu cenng poce to n bupt ht. T, n tun, cn cue  poonge toxcty pobe thoughout you boy. Tee e e, ntu tente o tetng you he. Foowng e the ou tht I’e oun ot ueu.

Enemas One o th the y qucket to eoe cute he  wth  ee ene. Athough eewy counte-ntute t t, t ey ke goooene. Dhe  you boy’ ttept to ce out n tnt, n the ene py pee th poce ong.

117



I ecoen uhng theppe coon ce wth neg outontoo oughy one qut o te wte pu one h cup o the coon o bcte o othe oenng pthogen. T, n tun, hou top you he.

Lactic Acid Yeast Waers

I you he   eut o n bnce n ntetn bcte—  oten the ce wth he tht coe when tkng ntbotc—you hou etey tt tkng Lctc Ac Yet we. T pouct qucky etoe the ntu bcte n you owe bowe. Uuy, chewng two we wth ech e w o the tck wthn  y. Fo  chen, one o een ½ o  we cn be cuhe n conue wth oo o nk. Lctc Ac Yet we cn be puche though you heth ce poeon, o o Stn Poce, (standardprocess.com o 800-558-8740).

Clay Snce ot peope t equte cy wth t n u, the thought o ngetng cy nteny y ee  tte unettng. houn’tIn be. Fot’centue, ou cy he poen ey eecte t ey toppngIt he. ct, been ue eectey n Chn, Geny, n Fnce to eectey tet choe n to cobt yentey n othe o o he. One tuy o the 1960 noe 35 eent nu whoe he pobe wee beng cue by oo poonng, oo ege,  necton, ptc cot, o ucu cy (ontoonte) wee gen wthpe y tecot. wte wo theetbepoon te  y.o(Inectte the oo egy ce, x tbepoon o cy wee ue.) In 34 o the 35 nu, the he toppe n n ege o 3.8 y. Te oo egy–nuce he poe to be the ot cut to eoe, whee he o  necton w the eet.46 P Clay 101

a r t

Cy opton  n exteey eecte etoxcton gent becue poee the popete II o both n bopton. Aopton (wth  “”)  thetpoce n whch ubtnce e wn to, n tck to, the oute o the cy ptce. Te oute uce o cy h  negte eectc chge. oxn n pute typcy cy  pote chge. When the two e n coe poxty, they ttct n checy bn togethe. Cynto on h becoe tong bopton (wth “b”) popete.  whee ubtnce e wn ttche to the nten tuctue T o the cy the thn jut ttchng to the uce e…oe n keepng wth the wy  ponge wok. Ao, cy h type unquey ge uce e. Toewht  ptcuy o the ontoonte o cy, whch  tuctue ke tue  cet c. Te t uce  negtey chge, wth pote chge ong the ege. Mneogt he oun tht  nge g o th cy h  uce e o 800 que ete. T poe the cy wth enoou bnng cpbty when t coe to eong toxn.

PaRt iii:


By hepng toto eoe n you ntetne, cy cn get to the oot o you he top t toxn e nn t pthogen tck. Additional benets of clay

One o the benets o consuming clay orally, in addition to its detoxiying eects, is th wide range o trace minerals you receive. I you look at an analysis o many “consumab clays, the number o trace minerals present is astounding. Practically every mineral you c

imagine will be there—including micro-trace amounts o some known to be toxic, such as lead, arsenic, and cadmium. Tis has led many people to condemn the consumption o cla

Wht  oten oeooke, howee,  the ct tht ou othe copetng ne n thee cy e peent n uch ge quntte. Fo expe, znc n coppe copete wth cu, n, when peent n ucent ount, bock cu’ bopton. T  tue o othe toxn  we. Cy wth the ght ne content he been ey o thoun o ye. Te key  to ony ue cy tht e known to be conue e. How to use clay to stop diarrhea

Cy powe cn be py xe wth juce o wte. Mke ue the wte  ethe png wte o te  pobe. Soe peope ke to x the powe wth wte, o t nto  b, n et the y n the unght. Tee “p” cn be oe o et ntu, n then ucke on thoughout the y, ke cny. When you x cy, ty wy o et uten o xng contne becue thee cn ect wth the cy. Inte, wy ue wooen uten n g, cy, o cec contne. ypc y uppeent oe o cy e: • •

Innt: ¼ to ½ tepoon Chen n  ut: 1 tepoon

•

Aut o eu bu: 1 hepng tepoon

•

Aut o ge bu: 1 tbepoon

•

Aut o ext-ge bu: 1 hepng tbepoon

Snce cy h uch tong bopte n opte popete, t  bet not to tke t wth you tn o t the e te you tke pecpton ecton,  t y bn to n peent the cton o thee. I ugget tkng cy on n epty toch n then wtng t et 4 hou beoe tkng ny ecton o uppeent. Ao, I on’t ecoen ngetng cy  you he n ntoence to on o hgh boo peue. Where to get quality clay

One ouce o cy tht I’e ue o ye n cn hghy ecoen  Pcte, Inc., (pascalite.com o 307-347-3872), T   y opeton out o Wyong. Te y ctuy oe the nng o the cy theee n the cy   ccu bentonte/ontoonte type.

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Pcte  You won’t but ecent opeton o pee ptent I you co nenton the phone  buy. n ene, oe cng be nu. hou tht thee e oe copne on the Intenet now ey cng to e Pcte cy t count pce. IYou on’twon’t knowhe whttht you’ get  you theeo copne, but t won’t be Pcte. pobe youoe oeo ecty the copny.

Ileocecal valve adjustment You eocec e    conto ece octe between you  n ge ntetne. T tte e h two ey potnt job to o. Ft, t bock toxc content n the ge ntetne o bckng up nto the  ntetne. Secon, t keep oo pouct n the  ntetne o png nto the ge ntetne beoe they e popey gete. Unotuntey, you eocec e cn oete get tuck hut o tuck open. When t’ tuck hut, t cn e to contpton n when t’ tuck open, t cn e to he. When the valve sticks open

When you eocec e  tuck open, the oo n you  ntetne oe too py nto you ge ntetne n oen’t ow the  ntetne enough te to bob wte. Ao, wte pouct o the ge ntetne cn bck up nto the  ntetne, whee they e ebobe nto you boy. Why the valve sticks

Tee e ee eon the e wy wokpcy ght,obut I’ ony enton  ew o the oe why coon oneoen’t hee. Soete oughge-type oo w tte the e n cue t to tck. Anothe cto tht gety nuence the e  P a te o eoton tu. Ao, r peope who he h the ppenx t eoe, ee to he oe pobe wth the eocec e. Soe eeche beee tht the ppenx, whch  octe ght next to th e, ct ke “n oeow bg o toxn,” hong the unt the boy cn owy ente the wthout nteeng n the wokng o the eocec e. So, wthout n ppenx, th ety eue  no onge n pce to potect you eocec e. What to do

I you eocec e  tuck open, you cn o thee thng to encouge t

II

PaRt iii:


Prevent Traveler’s Diarrhea With This “Friend” Whenever I travel, whether it’s abroad or just close to home, I always take a bottle of grapefruit seed extract called “Traveler’s Friend.” Grapefruit seed extract is a powerful all-around antimicrobial product that’s effective at killing dozens of varieties of bacteria, fungi, yeast, and other harmful organisms. The product referred to asof“Traveler’s helps prevent traveler’s diarrhea.I use Justisone drop daily the liquid Friend” mixed inbecause at least itve ounces of water can effectively prevent this dreaded condition. “Traveler’s Friend” contains just Citricidal—a natural quaternary compound from the seed and pulp of certied organic grapefruit—and deionized water.synthesized It’s available from NutriBiotic and you can nd it in health food stores or you can get it directly from NutriBiotic (nutribiotic.com or 800-225-4345).

to coe. Te t  to ub pecc peue pont on you boy octe wth eocec uncton. Tee e e ke n the utton to the ght. Mge thee pont wth  peue o bout 10–20 econ ech. No oe, no e. You cn o th wth  bto, too,  you n tht hepu. Soete thee peue pont cn be qute oe—epecy  the e h been tuck o  ong te. But, n gene, th pe, nonne poceue cn ntnty coect you e pobe n bng ntnt ee o you he. I you n the peue pont etho oen’t wok o you, howee, thee e two oe thng you cn ty. One  to nuy ho the e hut o ee nute. o o th, py pce you hn oe the e (t’ octe bout hwy between you bey button n you ght hp bone) n puh n whe t the e te pung up tow you et houe. Fny, you cn ty ung  co pck to encouge the eocec e to coe. Jut pce the pck, e o co wte o ce, oe the e o bout 15 to 20 nute.

1.

Your Action Plan for Diarrhea ➠ ➠ I you have chronic diarrhea associated with an underlying digestive

condition, ollow the steps outlined in this book to address that condition.

When you tcke oot cue th wy, you hou get ee o octe ypto, ke he. 2. I you think your chronic diarrhea is related a ood intolerance, keep a journal o the oods you eat and the digestive symptoms that ollow. T wy, you’ know whch oo to o n the utue. 3. condition, I your diarrhea is acute, related to an take heart that and it willnot likely resolve onunderlying its own in digestive a matter o days.

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4. ttng Get some soothing medicated T w hep you cen wthout you ect e, whch wipes.   coon copcton wthuphe. 5. Stay hydrated thoughout the coue o you he epoe. Dnk penty o

wte n othe ce qu, ke both, gnge e, o n eectoyte-epceent nk. 6. I your diarrhea is severe, try one or more o the our natural therapies

outne boe to hep bng t qucky une conto. Tee ncue ene, Lctc Ac Yet we, cy, n eocec e jutent. 7. Keep your diet basic whe you boy wok to noze you bowe oeent. Stt wth ey-to-nge choce, ke ppe uce, bnn, cee, ce, pottoe, n ctoe-ee te. You cn expn on th once you he ube n you egn you ppette. 8. Know when to contact your doctor. Whe ot ce o he e , thee e te when you nee to be een by  ec expet. Tee e when: • •

You he  ee gete thn 101° F You’e expeencng oete o eee bon pn

•

You he booy he, whch cou en eee ntetn nton

•

You he oen’t poe wthn 72 hou

•

You cn’t keep own u n becoe ehyte

• •

You becoe ethgc, wek, nt, o conue You he tte te  coue o ntbotc. T cou ncte n necton by the uent Clostridium difcile bcteu

P

Track Your Success! To track your success with this Action Plan, I suggest that you record the exact steps you’re taking to address your diarrhea when it strikes, as well as the symptoms you are experiencing at the time, and how you are feeling emotionally.


a r t

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Constipation

A

t theon octoAecn ech ye.ue Contpton ee to ccountng ect woen oe thn en, t ettoou o contpton, o 2.5 on n ut 65 n oe oe thn ny othe ge goup. We pen ppoxtey $725 on nnuy on xte to ete the pobe. But t oen’t ee to be wokng, In ct,  you’ en n  nute, t ony ke thng woe.

What is constipation? Contpton  oten ene  hng  bowe oeent ewe thn thee te  week. But, I py on’t gee. You hou be ong you bowe t et once  y, n ey two o thee te y. Ate , you et thee e  y, n ech e cete t own wte pouct tht nee to be ente. When you too p though you ge ntetne too owy, t get bcke up. Te too t thee too ong n you coon contnue to bob wte o the. Te eut  wte tte tht’ h, y, n cut to p. Tt’ contpton n  nuthe.

Causes and conditions associated with constipation ot ce,exece. contpton  the eut  poo et, n nequte o u, nInnucent Soe ug cn o cue contpton, ncung ntke pnke wth coene, ntc tht contn unu n ccu, ccu chnne bocke, ntepent, p.” Suppeent ntconunt, wth ccuntpoc, n on e contpton-cue, n een the uetc too.known  “wte Ste n te cn e to contpton becue they nteee wth you no y outne. Pegnncy n ch bth e we o cung whch  key the eut o the teenou phyc nknown hoon chngecontpton, tht occu ung P a r t

Dening Normal: What Is a Healthy Human Stool?

Of course, everybody’s different when it comes to bowel habits. But, I think there’s a general misconception about what a healthy human stool actually is. Even medical schools teach that a normal stool is “well formed” or tubular, like a link of sausage. But, history shows that this just isn’t the case. And as you may already know, “well-formed” stool can be difcult to pass.

Two physicians, Hugh Trowell and Denis Burkitt, spent most of their careers in Africa, and took note of the African people's large, moist, unformed stool. It spread out in a circle on the ground like cow droppings. And Africans, with their high-ber vegetable diet and healthy stools, have little problem with constipation. If you’re eating three meals a day, then ideally you should be having three bowel movements a day to eliminate the waste material from those meals. But, at the very

minimum, you should have one healthy bowel movement a day. If you’re not, then you’re constipated and should take the steps outlined in this chapter to address the condition.

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Drug Type—Prokinetic agents

Drug chart: constipation

Brand Name

Generic Name


Reglan

metoclopramide

Diarrhea; less frequently may cause involuntary movement of limbs, restlessness, drowsiness, muscle tremor, spasms, breast discharge

Brand Name

Generic Name


Colace, Surfak

docusate

Stomach or intestinal cramps, stomach upset, throat irritation

various

mineral oil

May cause deciencies of fat-soluble vitamins if used regularly; can cause lung damage if accidentally inhaled

MiraLAX Correctol, Dulcolax, Fleet, others

polyethylene glycol bisacodyl

Upset stomach, bloating, cramping, gas Stomach cramps, upset stomach, diarrhea, stomach and intestinal irritation, faintness, irritation or burning in the

Fleet, Purge

castor oil

Drug Type—Laxatives

rectum (from suppositories) Diarrhea, upset stomach, vomiting, irritation, stomach cramping

Ex-Lax, Fletcher’s Castoria, senna

Diarrhea, upset stomach, vomiting,

Senokot, others

irritation, stomach cramping, pseudomelanosis coli

Total Amount Spent on Laxatives per Year: $725 Million—Source: AARP Source: Adapted from, Harvard Medical School, The Sensitive Gut Report (Boston: Harvard Health Publications, 2010)

thee e eent. Agng   e poce tht eguy e to contpton. In th ce, the contpton  pobby  eut o owe etbo,  e cte etye, n wekene uce. Cetn ee e o octe wth contpton, ncung gete conton ke IBS, Cohn’ ee, ee coon cnce, etcuo (oe on n th hypothyo; n  nute); etboc n enocne uch n bete, hypegyce, n een neuoogc oe, ke utpe ceo, Pknon’ ee, pn co njue, n toke.

Diverticulosis—another condition commonly ound with constipation and a low-ber diet Detcuo   conton n whch  c ce etcu potue though e o wekne n the coon w. T conton  e n cutue tht et  hgh-be et. But n the U.S., whee ow-be, hghy pocee oo e the no, bout h o  ut between the ge o 60 n 80 he etcuo. Diverticulosis usually produces no symptoms. However, a are-up o diverticulitis (inammation o the diverticula) can cause severe lower abdominal pain, cramping,

and tenderness. o reduce the risk o an attack, doctors generally advise patients with

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diverticulosis to avoid eating nuts andtriggering especially seeds because it’s believed that these oods could lodge in the diverticula, symptoms. Athough thee’ tte eech to uppot th hypothe, t’ we to oego nut n ee ung  bout o etcut. You cn expeent wth thee oo when you e yptotc becue oe ee-hey oo, uch  totoe n twbee, he nueou heth benet. And don’t be scared o by axseed. Grinding axseed in a coee grinder eliminates any potential or the seeds to become lodged in your diverticula. Adding ¼ cup o ground axseed to your diet will promote healthy bowel unction and decrease the risk o diverticulitis. As a bonus, it will also help lower cholesterol and protect against cancer.

I ecoen buyng whoe xee n gnng t jut beoe ung. You cn x t n wte o juce (t n nk qucky, becue t thcken  t t), o pnke t on cee o . Ao, oow  the hethy et ecoenton I’e outne o you n th book. Tey w go  ong wy to potect gnt the oton o etcu n hep peent etcut e-up.

Hemorrhoids—a the strain When you tn topain experom contpte ece, you e puttng youe t k o nothe pnu conton—heoho.

It’ ette tht nywhee o 50 to 75 pecent o the ut poputon he the pobe n tue how tht Aecn e penng n the neghbohoo o 75 to 80 on o  ye on heoho ce n e, een though none o the pouct get be  oe o thehgh-tech pobe. outon A coon  heoho e, you ght tht thee wou o the by now. Unotuntey, thexpect n’t the P a ce. Sugeon e t “tyng o,” njectng, eezng, n bunng heoho, jut  r t they he o ye. About the ony peentte ce oee to the uee noe ung  too otene n tyng on  hgh-be et. I Fotuntey,  you unetn why n how  heoho eeop, you cn ee

I

thee e thng you cn o to eoe the.

How a hemorrhoid forms

Vey py put,  heoho  jut  tene o buge en. Ven,   gene ue, he  check ethee o p nee to keep boo onpoong o en owng bckw. Fo oe eon, check en’t peent the  tht n the n e. Wthout the check e, thee en t the en o the yte, o to pek, he to uppot the weght cong o the coun o boo boe. T one  enough to cue pobe, but thee’ een oe b new. Tee e en e egne to be oe o  ght-uty bckup yte to hne ony exce boo ow totn—ke the e. Te ght-uty tuctue ny te w  when to extee when you’e contpte n tyng to oe you ubjecte bowe. A 

PaRt iii:


eut, the en buge, n the though buge cn pop out o between uce ye n the ectu o oe exteny theethe n phncte uce. Once the tene en get n thee poton, the uounng uce keep t o etunng to t no octon. Expoe n unpotecte, the heoho get cpe, bupe o ggte by eeythng ong though the ectu. Jut t peence n the ectu cn cete the enton tht  bowe oeent  neee o w ncopete. Te pn cn be excuctng.

Current “treatments” for hemorrhoids

Te cuent type o ugc tetent ue o heoho ncue ubbe bn gton, njecton wth chec to k expoe tue, eezng, bunng, o ugc eo. Unotuntey,  tetent e uncootbe to y the et. A better way

Fotuntey, thee  nothe wy. o coect heoho ntuy, you he to te, tetch n/o ghty epte thee uce bune to ow the en to epoton theee. I he h ny ptent o th poceue ucceuy on the own, but I on’t ecoen t. It houn’t be cut to n  octo to hep you wth th poceue n t’ bet to ke ue you’e eng ony wth heoho beoe ong nythng. Te poceue  qute pe, though not too cootbe. Ung  ugc goe n oe type o ubcnt, one nge  nete nto the ectu n the phncte uce  tetche n  ccu oton. Ten two nge e nete, gn ung  ow, tey, ccu tetchng oton. Ten the poceue  contnue wth thee n then ou nge. Fotuntey,  one popey, one te o th y be  tht’ neee. Occony, t ut be peoe  coupe o te, but not on the e y. T pe poceue cn euce the ount o heoho potung o the nu. You hou oow up th poceue wth  ew oe tep to een bon peue o bon boo poong to uthe coect heoho o peent new one o ong. •

ake sitz baths ollowed by an application o witch hazel or temporary pain

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Foow the cton pn t the en o th chpte o entng contpton.

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Drink ¼–½ cup o aloe vera gel daily to speed healing in the rectal and ana

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regions. ke  bono copex (1,000–4,000 g y) ong wth tn C (500–1,000 g y) to euce the pn n beeng o heoho, n to

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tengthen the  boo ee n the n e. Ao tnng to p too.

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Ue you eg uce when you t. Ung the uce o the toch n bck exet peue n the n egon.

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Don’t ho you beth when you t o eecte. T uthe copee the boen.

Exece by wkng to tengthen you buttock n ect e, whch  eent o ceng up heoho. Loe exce weght, epecy n the bon e, whch cn  to the type o tn tht e to heoho.

Misguided bowel habits A ou e becoe ee oe teu n hue, ny peope py gnoe the boy’ uge to he  bowe oeent. K o th becue they’e too buy pyng. Aut he othe eon. Mybe they’e n n potnt eetng, n the c unnng en, o oewhee un wth bthoo tht e unppeng. Whtee the eon, they uppe the uge to puge. An, oe te, th e to contpton. Anothe gue bowe hbt tht cn e to contpton , oncy, oeue o xte. Oten, peope tt tkng xte to ncee the nube o bowe oeent n then n they he totke n oe xte contnue bowe oeent. Lxte becoe hbtoe o  cutch, eng the to boy unbehng to peo no bowe enton on t own.

Get things moving

Te ot potnt thng you cn o to e you contpton pobe  to ncee you ntke o be-ch pnt oo. Feh egetbe, ut, ben, n gn hou ke up the joty o you et,  the be n thee oo ncee both the equency n quntty o bowe oeent. You hou o ke ue to nk penty o wte n get oe exece ot y o the week. Tee bc etye chnge hou be enough to pouce egu, hethy bowe P oeent wthout the nee o xte. But,  you n the occon nee to hepar t you bowe ong, I ugget ung n heb xte.

II Is Your Ileocecal Valve Stuck Shut?

In the last chapter, I discussed the ileocecal valve —a small control device located between your small and large intestines—and how it can become stuck open, leading to diarrhea. But this valve can also get stuck shut, which contributes to constipation. When the valve is stuck in a shut position, your feces cannot be expelled properly from your small intestine into your large intestine. The toxic material backs up and you

become constipated. But that’s not all. As the fecal matter sits, your small intestine continues to absorb water and toxins back into your body, which puts added pressure on your immune system as well as your digestive system. To release the value and restore its normal functioning, follow the steps I outlined for you on pages 120–121.

PaRt iii:


Herbal laxatives

Vou heb wok n eent etho to tute the coon. Soe, uch  cc g, nuce pet, the no we-ke oton tht puhe too though the ge ntetne. T  the e type o oton tht hep puh you chewe oo own you eophgu. Othe heb, uch  hubb, hep w wte nto the ntetne, whch poote the ucu contcton tht poote bowe oeent. Anothe pnt pouct  ctuy  cobnton o thee heb—, beec yobn, n erminalia chebula —known  tph. T ou  the ot popu Ayuec heb n eence wth gootht eon. I’e ecoene n the pt o on uppot, neey, thee’ o t poote cocut heth. ph bob qu nto the too, kng t ote n ee to p. Mote too  o buke, n the ncee oue ct  t own tunt to enton. Tee heb xte e be though  ety o onne ete n n ot heth oo toe. I ecoen n heb xte tht contn cc g n hubb, o Tone Reech (www.thorne.com o 800-228-1966). But, beoe you tke ny o the, thee e  ew thng I wnt to pont out: •

•

Heb xte ten to pouce nt eut wthn x to eght hou. You on’t wnt to tke one then he out to the pot o  ong pne e. A bette outon ght be to tke t t nght, o you’ be ey to go jut bout the te you get up the next onng. When you tke  xte, o ncee the be n you et gncnty, t’ pete to ncee you wte ntke. T w hep the be o t wok eectey.

•

No tte wht, you houn’t tke ny xte pouct o oe thn two week. It cn e to the epenence on xte tht I entone ee.

•

Iwhen you tkng he o eeoptop he ooe too, o ny type o bon pn,  xte, tkng o t etey.

?

Did You Know…

Sobto   ey coon weetene o ug-ee gu n nt. An t’  ntu xte. Chewng 1–2 pece o gu wth obto  equ to etng  pune!

Keep things moving Once you ntetne he egne the pope ucu oton, n you’e begun gng the the pope te to wok wth, they houn’t nee ny oe tuton. Wht they o nee, howee,  oethng to ct on. An tht oethng  be.

129



I’ect ey cue the potnce be noPt I o th book, butn et noube e epet co ew hee. We hou et 25–30og be y, oube bne, to keep ou bowe n goo conton. But ot Aecn conue ony bout 12–17czton g pe y. You y thnk g o be  hgh go, but thee ny n whch peope et30  pnt-be et y n outney get oe thn e 50 g o be  y. A ncee youT y be ntke, n up ke et 25 pecent youwth ety be thetooube o. type o be we nto  ge when o xe wte, cetng buk n you too n ctng   ubcnt to hep you too p ey. Goo ouce o oube be e ut, ot, nut, xee n othe ee, n ch.

Fiber supplements I you nd that you’re having difculty getting enough ber in your diet on a regular basis, then you may want to add a ber supplement. In act, I believe that you absolutely should add a ber supplement while you’re taking a laxative. I you’re stimulating your bowel, but there’s nothing to push against, you’ll just be wasting your time and energy. A goo be uppeent hou contn py ouce o oube be, ncung ut n ee. Te pyu n oe be pouct   goo tt, but you cetny

nee oe thn jut the one ouce. Othe benec be uppeent ngeent e x n ot. You cn een get oube be o egetbe gu, uch gu gu, cc, n xnthn gu. Tee ngeent e oten e to oo becue the wte they bob poe the textue n ee o the oo. A you begn to ke chnge n you et, you ey houn’t nee to keep ng be   uppeent. Chnge you uu bekt o  bow o cee n g o onge juce to  bownck o ote (e not the ntnt kn) ey wth bee. Ten ke you tenoon  hnu oote, nut o popcon, n you’e hwy toaP hethy y ount o be. r t

When you hen’t  be to you et—ethe uppeent—o o II owy. I you been gettng equtethough be ooo  ongote, you boy pobby n’t poucng enough o the enzye neee to bek own the be, n th cou eut n exce cn oI ty pnee ne. It’ ntonc tht hep to ette the key gete yteg. nYou expe g. you’e eten n Inn etunt, you’e been ee   poonu o ne ee t the en o you e. Tey’e oee o oe thn jut the o. Pee tun the pge o you cton pn o contpton.

PaRt iii:


➠ Your Action Plan for Constipation ➠ 1. eat o promote lots o ber-rich healthy plant digestion oods with , ncung no constipation, ut n egetbe, ben, nut, ee, n gn. A o 30 g o be pe y. 2. Drink at least 8–10 eight-ounce glasses o water daily. T w poote pope geton, hep to buk up you too, n nze g n botng  you ncee the be n you et. 3. Exercise for at least 30 minutes, 5 to 6 times a week. I you commit to a vigorous workout every day, you’ll reduce your risk o constipation by about 40 percent. 4. ake top-quality probiotics regularly, to epenh the poputon o hethy

bcte n you gut. An the et ctc c–eente n hep e cutue yogut eguy to hep pope. T tep woo not ony keep you egu, but o poe you oe gete heth n une heth. 5. cc I you still nd you are constipated, try on’t a natural laxative , uch  g, hubb, o tph. But ue herbal xte o oe thn 2 week t  te. ke the owet pobe oe to eby enue  bowe oeent ech onng. Ten, the next week, cut you oge n h. 6. Increase your ber intake, epecy  you e tkng  xte. y ong th ny wth be-ch oo, but you cn   be uppeent, too, 

necey. 7. Retrain your bowels by tteptng  bowe oeent t the e te eey y, peeby etey te bekt o exece. 8. Never repress an urge to deecate. 9. alk to your doctor about the prescription and over-the-counter medications you take on  egu b to ee  they e contbutng to you

pobe. ❖ ❖ ❖

You now he the et on 5 o thehetbun, ot coon n ebttng ypto g, octe wth gete yuncton— ngeton, nue, excee he, n contpton. ogethe wth the too n technque you ene o conton bung  o pgung gete ou poputon, heth ounton you he nwht eng you nee theto ot cete coon you own gete eong gete wene. In the next, n tte n, chpte, ygete ecoenton up the goo wok you’e hee o I’ youge cnyou enjoy eeo, o nowkeepng n oee.

131



Track Your Success! To track your success with this Action Plan, I highly recommend that you record the exact steps you’re taking to address your constipation each day, as well as the symptoms you are experiencing at the time, and how you are feeling emotionally.


P

a r t

II

PaRt iii:


133



PaRt iv

Digestive Freedom, Now and Forever

poen outon tht cn hep you ebu  tong, cpbe gete yte. ongtuton! You’e tken n potnt ep ow n nng e, ntu, Fo hng  bette unetnng o you zng gete yte n  tht t

C

oe ot o you, to enng bout tte-known tp, too, ntht technque you peng gete concen n the ypto go ong o wtheng the, you now he the powe n know-how to tke cton n ecue you own gete eeo. Tt en eeo o the phyc coot n pn,  we  the eoton te n woy tht gete ent cn bng. A I’e entone thoughout th book, t’  goo e to tck you eot on ppe o tht you cn eebe excty wht tep you’e tken tow you go o bette gete heth n eouton o pecc gete ent. It w o et you ee—n bck n whte—the poeent you e eeng n jut how  you’e expeence w be coe tc, on the but o othetote gete they’ wene. be ubte. Soete the chnge you Wtng eeythng own w ge you  bette wene o n ppecton o ech a poeent. An t w you chnce o hng thoe “h-h!” oent, when you ueny connect thencee ot o you pt expeence n ee cey  new pth o rP t enhnce goo heth.

Oneot the oowng pgeUe e thee pe o y Sheet thtn youphotocopy cn ue to oe eco IVto you n poge. pge  ckng you te cope  n wth you et.

PaRt iv:


Digestive Health Tracking Sheet Action Step Taken Date Condition

Symptoms I’m Feeling

Physical/Emotional Changes

135



Digestive Health Tracking Sheet Action Step Taken Date Condition

Symptoms I’m Feeling

Physical/Emotional Changes

a rP t

IV

PaRt iv:


137



Give Yoursel a Digestion Tune-Up Each Year

etoxcton. It w hep ce ngeou toxn o you boy n ejuente ctc ogn n yte o tht they cn uncton oe eectey n you cn e ne t thng I’ ke to ecoen  tht you cone n nnu gete yte wth oe tty.

O

ocue A egu n bnce. etoxcton It ww wok hep hn younee hn oe wthcootbe,  the otheegu, tep I’e enegetc, outne o you n th book to poe you gete uncton n oe wene. An t w hep you enue tht you gete yte  opetng t top ecency.

Detoxify gently A gente etoxcton  goo wy to keep you gete yte on tck n unnng opty. On the othe hn, hh “cene” cn ge ecte gete yte tue, etoy the eny bcte thee, n e toxn tht e teng though you bowe eepe nto you boy. Cey, choong the ght etho o etoxcton  eent. Foowng  wht I ugget you o.

Start with an herbal laxative and natural ber supplement

xte. BegnT you type gete o xte yte  qute etoxcton eent o by tutng thoe I cue you coon ee wth tht ne heb ue o coon cenng po to  coonocopy. A I cue n thex Contpton ecton, heb xte  gente ten to pouce eut wthn to eght hou ten you tke t. Fo th eon,n I ugget you tke t t nght jut beoe gong to be o you’ be “ey to go” bout the te you get up the next onng. Ue the heb xte o two week. I ecoen tph, the popu Ayuec eey tht’  cobnton o thee heb—, beec yobn, n erminalia chebula . It’ be n ot heth oo toe n o nueou onne ete. O you cn ty y own Heb Lxte be o Mountn Hoe Nutton (w.co o 800-888-1415). At the e te, uppeent wth  ntu be pouct contnng ctu pectn, ot bn, o pyu. T  potnt o two eon. Ft, the ton be ge you bowe oethng to puh gnt whe beng tute wth the heb xte. Ao, when wette, the be nutent o  ge tht hep to hep pu o wte n contnnt out o the nook n cnne n you coon. Tee toxn then bn wth a be n you too, whch ow the to be ey uhee out o you boy. rP Goo ntu be pouct to cone e Supe Fbe Pyu See Huk Powe t o County Le (www.vitaminshoppe.com o 800-293-3367) o y own Ntu Fbe

uppeent be o Mountn Hoe Nutton (drdavidwilliams.com o 800-888-1415).

IV

PaRt iv:


ue to ncee you ntke o becoe pue, cen wte you’e tkng xte nNote: be.Be Othewe, the bou ge cn thck nwhen cue n obtucton n you bowe the thn hep wth enton. When you ue n heb xte n ntu be uppeent o two week, you’ notce  chnge n you enton outne. You bowe oeent wth key be oe equent, ge, n ee to p. You une output w key ncee  we, ue to you ncee ntke. Both o thee chnge w enhnce the eectene o you gete ytewte etoxcton.

Follow with restorative aloe vera extract Once you’e gone though the poce o gettng you ntetne cene out, you nee to etoe you gtontetn tct, epecy the gut w te, o t cn o the job t nee to o n keepng toxn n gete eb o beng ebobe nto you boy. One o the ot heng ubtnce o you kn  oe n,  you’e ene n th book, t’ n potnt hee o the “nne kn” o you gut, too. Te ge o the nne oe e  hgh n ntoxnt tht tget the gete tct, n eech ugget tht oe o poe bowe tnt te n poote  obe bnce o bcte n the coon. Ue  quty oe e uppeent o two week oowng you two-week heb xte n ntu be egen. I ecoen Heb Lxte, whch contn both cc g n hubb, o Tone Reech (www.thorne.com o 800-228-1966).

Tend to your liver, too

Becue etoxcton  n cte poce tht cn genete ee c, t’ potnt to uppot you boy’ nube one etoxcton ogn—you e. Ao, you coon wok n concet wth you e, o t ke tte ene to cene one wthout the othe. Te ot we-tue heb ue to poote n potect you e  Sybu nu o k thte. Reech h hown tht yn—the cte ngeent n k thte—cn peent ge to e ce o eeythng o coho to cbon tetchoe, n o h the unque bty to tute egeneton o ge e ce. Extct tnze to 70 to 80 pecent yn e the ot eecte n I ecoen  oe o 150–300 g, thee te y. You cn n  ety o yn pouct n ot heth oo toe. Foow bee ntucton n tke you yn uppeent o  tot o ou week to wp up you gete yte etoxcton.

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Resources AHCC AHCC  Aecn uhoo n one whch o the ot coon copeenty cnce thepe. ecoene bnextct  IPowe, cn be puche o Hony Copny (theharmonyco.com o 800-521-0543).

Aloe Vera Concentrate Aoe e concentte   we-known nutent o oothng n nouhng the w o you gete tct. Look o Aoe Le, Aoe Mte, Ly o the Deet, n Aoe Ace bn o oe e concentte n heth oo toe. Avemar/ AvéUltra Ae   eente whet ge pouct tht  hepu o potectng n pootng you boy’ heth ung ny phe o cnce tetent. It  pouce n Bupet, Hungy, by Boecn. In the Unte Stte, the pouct  beng o une the ne AéUt nte o Ae, but othewe t’ excty the e. It’ be though Te Hony Copny

r e s o u youe butyc c ene o two week to hep top chonc he n etoe  bncerc n the coon. Te kt  be o Key Phcy t 800-878-1322. e s Chia (theharmonyco.com o 888-809-1241). Butyric Acid Enemas A copny ce ye Encputon ke  kt tht contn eeythng you nee to ge

Quty ch ouce e Ruth’ Hep Foo (ruthshempoods.com o 877-359-4508) n Ntu Re-e (naturalremi-teas.com o 866-428-0575).

Chlorophyll wo top choophy pouct tht you cn ue to ke oe e oe eecte n tetng the nton o IBD e Ntue’ Wy Chooeh n Ben Jenen Choophy. Both e ey be n ot heth oo toe. Citricidal T ntu quteny copoun  yntheze o the ee n pup o cete ognc gpeut n NutBotc. eonze wte. It’ tec oheth peentng n tetng tee’ be o You cn n t n oo toe o you cn get the ecty n o NutBotc (nutribiotic.com o 800-225-4345).

ColoSure™ DNA Home Test Kit T coonocopy tente nyze the DNA n you too to etene whethe thee’ eence o genetc utton tht occu n  cnce ce. When  cnce gow n the coon, t he ce nto the too. CooSue tetpoyp you too pe o 23 DNA wth cooect cnce n pe-cnceou n cot bout $399 peke kt. Foocte oe noton, go to dnadirect.com.

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Diamond V XPC T yet cutue pouct, ogny pouce o etock, cn be ue ey, eectey n oby to enhnce you une yte. It’ be o Whoee Fee n Mon, Iow. Tey on’t Intenet youk cnthe c queton the t 319-377-5528. (Reebe pouct  tke o o noe, ue, obut on’t bout ue o hun.) Youtht cnthe o ty you oc ee toe. I they on’t he the pouct, k  they cn oe t o you.

Digestive Enzymes Tee e be n ot heth oo toe o you cn contct Pogee Lbotoe (progressivelabs.com o 800-527-9512). Tey e n exceent pouct ce Dgetn #987. Electrolyte Rehydrating Drink y HEED pot nk by He Nutton. Tey e oute o enunce thete n e e o copex cbohyte, weetene wth te n xyto, poe  u pectu o -chete ne, n coe n  ety o o. Tey cn be puche t nueou unnng, cycng, ut-pot, n outoo outtte toe. Go onne to hammernutrition.com to n  ee ne you, o you cn oe ect o th te.

EpiCor Te une-enhncng eente yet cutue pouct o Don V M  be o qute  ew uppe, ncung Vtn Reech Pouct t vrp.com o 800-877-2447; n Hethy Ogn, t healthysrcins.com o 888-228-6650. Euro-Cuisine Yogurt Maker T top-ecoene yogut ke cn be puche o  ety o onne ete  we  though Mountn Hoe Nutton (drdavidwilliams.com o 800-888-1415).

Fruit and Vegetable Spray o hep chec, t,beoe n ge you It’ ut n egetbe, uegocey Hethytoe, Het Fut nente Vegetbe Rne Spy you o et the. be t nueou heth oo toe, n though  ety o onne ete.

Ginger Root Gnge oot  exceent o hepng to nze o peent nue. But pouct cn y wey n quty n potency, o t’ potnt to ue gnge uppeent o  eputbe poe. y Gnge Root o Penn Heb Copny, Lt. (pennherb.com o 800-523-9971). Home Fecal Occult Blood Test Kit EZ Detect,  hoe ec occut boo tet kt,  obe n ot nunce pog, ncung Mece, py o oe cooect ceenng. You on’t nee  pecpton o t n you cn oe ecty o ezdetect.com o by cng 800-854-3002.

Hydrogen Peroxide A goo hyogen peoxe pouct to hep ente pthogen n you gut tht y be contbutng to IBS ypto  Aeobc 07 o Aeobc Le (aerobiclie.com o 800-798-0707).

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Lactic Acid Yeast Wafers Tee hep wth he n cn be puche though you heth ce poeon, o o Stn Poce (standardprocess.com o 800-558-8740). L’Equip Juicer L’Equp juce e ecent, eecte, n ke the job o jucng n cen-up  beeze. A u nge o oe  be though nueou onne ete n eptent toe. Modied Citrus Pectin PectSo n PectSo-C e quty oe ctu pectn pouct. Tey coe n powe o, whch cn be xe wth wte o juce. PectSo-C  o be n cpue (6 cpue e equent to 5 g o powe). Both pouct e egne to be tken on n epty toch, t et one hou beoe o te oo. You cn oe PectSo o PectSo-C ecty o EcoNugenc t econugenics.com o 800-308-5518. Peppermint Oil Capsules Euopen tue he oun tht entec-cote peppent o cpue e ey eecte n tetng IBS. Tey’e be n the Unte Stte une the ne Menth by PhytoPhc (phytostore.com o 877-241-8822). Te oge geney ecoene o IBS ptent  2–3 cpue  y tken between e. Probiotics Goo pobotc choce e Acophu Pe by Enzytc Tepy (enzy.com o (800) 783-2286) n Pobotc Antge o Pobotc Antge CR, both o Mountn Hoe Nutton (drdavidwilliams.com o 800-888-1415). Psyllium Husks An exceent ouce o pyu huk  Fee Vtn (reedavitamins.com o

r e s o u rc e s

800-777-3737). Sialex T pouct  n tente to ppey e n  be o Ecoogc Fou. It contn n extct o ucn, the n coponent o ucu, whch e-etbhe the potecte ucu ye n the bowe n poe  ubctng cton. Te ecoene oge  1 to 3 cpue wth e. It cn be puche onne o Netriceuticals.com o c 888-852-4993 to oe. Slippery Elm You cn puche ppey e n buk o n cpue n ot heth oo toe o o copne uch  Penn Heb (PennHerb.com o 800-523-9971), o o Kyx.co (Kalyx.com o 315-245-3000).

Sugar Alternatives XyloSweet (Xylitol) Xe (xlear.com o 877-599-5327) Stevia Boy Ecoogy (bodyecology.com o 800-511-2660)

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Te Hetge Stoe (caycecures.com o 800-862-2923) “Traveler’s Friend” Antidiarrheal T ou  be o NutBotc. You cn n t n heth oo toe o you cn get t ecty o NutBotc (nutribiotic.com o 800-225-4345).

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145



Notes

7811 Montoe Ro, Potoc, MD 20854 Photocopyng, epoucton, o quotton tcty pohbte wthout wtten peon o the pubhe.

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for 18 had years…To my amazement and disbelief I have been I have the misfortune of (dealing with digestive problems) virtually symptom-free for over three months…I have never gone this long feeling this well. Thank you! *

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