How to Sleep Better NATURALLY | No Supplements

Sleep Better naturally with Queen of the Thrones® set of practices and products

“I’ll sleep when I die”. This is a quote from an Instagram influencer that I follow Kenzie Brenna, on how she thought about her sleep (don’t worry, she’s now getting help!).  Do you think this way too?  Are your nights a living hell or a nightmare on Elm Street, instead of levitating with angels on a white, fluffy cloud? 

I used to feel this way.  I know exactly what it feels like when you lay there, trying to get into that deep restorative sleep that you know you so deserve… Or rather NEED to get into.  Because your body feels it and well, everyone keeps telling you, “You look so TIRED.”  Gee, thanks!  You actually are tired, exhausted, drained, deflated and slightly anxious about the daily rat race that you have been running.  Not to mention the intense cravings.  Oh boy! 

Your chest starts pounding, as the fluffy, white-as-snow sheep you are counting begin to trample in a stampede across your chest instead of jumping over the fence.  You toss and turn, get caught up in your sheets.  Tangled up just like the Disney princess’s hair.  UGH you get up, and think, “maybe if I pee”…  

You go to the bathroom, sit there (you just peed not too long ago) and a teeny, tiny trickle sprinkles into the toilet bowl, not enough to even wipe, you should just air dry.  Now you make your way back to the hell hole that has become your bed.  The dark hole that you fall into and can’t get out of.  You are tortured by the thought of trying to get to sleep.  Because it just seems like Mission Impossible.  If only Tom Cruise were there to help you get out of it.  Pre-Scientology.

Why do some people sleep so deep almost as though dead, and others fidget like corn being popped?

Sleep is one of the most important health practices that we must journey to learn how our own individual body best achieves it.  Yes, you read that right.  Sleep is very individual, it isn’t a one size fits all kind of thing. 

Individualized Sleep Patterns 

I remember when I was a kid growing up in a Spanish family, we always took naps.  My parents would put my sister and I down for nap.  My sister’s head would hit the pillow and before my mother and father could even give her a kiss, she was fast asleep, in Lala land.  I would wait my turn, chit-chat with my mother and father, get their kisses and think up excuses to keep them in the room talking with me because I didn’t like what came next. 

Wide awake I would stare at the ceiling, look over at my sister… she always looked so calm in her dreams.  We were sisters, from the same seed, yet so different.  I started planning ahead, leaving Marvel and Archie comics and Choose Your Own Adventure books under my bed, with a flashlight. 

So many factors can affect the natural flow of our bodies, and because we are all individuals, sleep is individual to each of us. 

Your Natural Rhythms 

We each have naturally engrained rhythms.  Ever hear someone say, “I’m such a night owl”?  There are very clear sleep types.  Dr. Micheal Breus, A.K.A. the Sleep Doctor, discusses in his book, The Power of When, four very clear-cut chronotypes: lions, dolphins, wolves and bears. 

 Biological response modifiers affect our sleep cycle

 Your probably familiar with the popular social references of being a ‘night owl’ or ‘morning glory’.  What’s your story?  Think of it like this.  Some people naturally go to bed early and wake up before the sun rises with the sounds of the birds chirping.  Others stay up late, longer into the twilight… perhaps our genetic line descended from the vampires of Transylvania?

Natural Rhythms of Nature 

Mother Nature also consistently shows us her rhythms.  You are all too familiar with the day and night cycle, that has in part been dictating your sleep cycle since you were born, and is very important to respect.  Light and darkness affect our melatonin and cortisol (stress hormone) levels.  When these are off, distressed and disordered sleep predominates. 

The day and night cycle is something called a biological response modifier. 

But guess what, it’s not the only one… there are many of them.  These biological response modifiers affect our sleep cycle.  So there could be things that you are taking, eating, drinking, or watching that are affecting why you’re so disappointed in your nightly practice that feels  more like an insane asylum instead of a sanctuary. 

Common Biological Response Modifiers

Also known as zeitgebers!  Love that name!  It’s German – one of the amazing languages I can speak, albeit not as good as before but I’ve still got it!  Das ist zehr gut! 

Zeitgebers entrain our bodies to do certain actions.  They have a biological effect to change how we react.  They are incredibly powerful, you may not even realize it.  Some, like the caffeine in coffee, you typically do notice.  But many sheepishly slide into your lifestyle, affecting how your body regulates hormones, happiness and your health without you even knowing.

So many things that we do on a regular basis are zeitgebers and a major way to ‘fix’ your health practice, and in turn, sleep soundly.  The key is to watch when and how you are exposed to these in order to better reset the balance in your body. 

It’s not that you have to avoid them completely, it’s just that you want to make sure to do them at the appropriate times of the day.  These messengers for your body to do certain things work based on the autonomic nervous system. 

They will either stimulate your nervous system into the stressed “sympathetic” state via cortisol and adrenaline, or will ease you into the rest and digest state, the peaceful “parasympathetic” state.  

Common zeitgebers (love writing and saying this out loud!) are:

All it takes is understanding and you have the magic mix.  Are you ready to become the maestro of magnificent sleep time? 

Manifest your sleep sanctuary, maestro!

So here is what to do:

  1. Learn the zeitgebers – sleep sirens, wake up wired! 
  2. Use them at the right time of the day, and stop when you need to.
  3. Practice health everyday and feel better – sleep hygiene and health practices. 

Back to Basics For Your Sleep Biology 

So what to do with all of these zeitgebers?  Sleep hygiene is imperative, but it’s not the only thing.  We must also look at what goes on during the day to really set ourselves up for success.  Some of the ‘sympathetic’ zeitgebers are great, like cardio and certain herbs, but should be avoided after 4pm and switched to ‘parasympathetic’ zeitgebers so the body knows it’s time to wind down.  We’ll talk more on this later in this article.

Create Your Sleep Sanctuary

Here are some tips for creating an environment in your bedroom that will help to ease you into Dreamland, where you can fly like Peter Pan, relax on a yacht in a sea full of tulips, or sing karaoke with a kangaroo.  There’s no limit to the possibilities your beautiful brain might concoct when it’s getting the sleep it needs!

1. Dark room

Darkness is a super important zeitgeber for sleep.  Darkness mimics nighttime, it’s very simple really.  Scientific studies done on rats and human subjects have shown that darkness promotes deeper, more rejuvenating and restful sleep.  Sleeping in an environment exposed to light may actually have negative effects on breathing and heart rate.

2. Only sex & sleep in the bedroom

Keep your bedroom as a sacred space for rest, sleep and love making. No Netflix and chill here – save that for your living room!

3. Turn off your wifi

Electromagnetic pollution such as wifi, cell phone towers and signals have been shown to disrupt our day night rhythms.  Many wifi routers have a timer setting that you can program to automatically turn off at a certain time in the evening and turn on again in the morning.  Put your phone on airplane mode and charge it in a separate room. 

4. Same routine every night 

Queen of the Thrones® eye mask for a restful night.

Regulation of the sleep cycle is benefitted by creating a “bedtime” routine within the ideal environment that you have created for your super sleep.  You want to create a pattern over time and with repetition and practice, your body will recognize the signals to shut things down and begin to drift off into sweet sleep.  This can be your beauty care and bathroom routine like washing your face and taking off your makeup (castor oil works amazing for this!), putting on your Queen of The Thrones® Castor Oil Pack™, reading a book.  Make it feel great for YOU. 

5. Cool your room

A cooler temperature in your bedroom mimics the natural cooler temperature of the evening as the sun goes down.  A room that is too hot will leave you restless and unable to fall into a deep sleep.  Keep it cool as a cucumber baby!

Successful Sleep Starts In The Daytime

Now when it comes to learning to balance your bedroom routine, this doesn’t happen only at bedtime.  It’s a whole day and night routine that builds up to the sleeping beauty sonata that you are looking for every night. 

Here are some quick tips for easy daytime sleep prep.

1. Zip up the zeitgebers so you can zen out! 

Stop any major biological response modifiers by 4 pm at the latest.  Some of my patients have even needed to cut them out at noon, because the effects are felt by their bodies longer than others.

Special note on how our body processes these zeitgebers:  It is very individual.  Some of us are very slow to detoxify, which is basically the process of clearing out molecules.  Some can have caffeine after 4 pm, and others must cut it off before 12pm or they won’t sleep.  The key is body connection, always be listening and conscious of how different stimulus affects you.  

2. Balance your hormones for sleepQueen of the Thrones® eye mask for a restful sleep.

Wear an eye mask to bed – This is a simple way to stimulate production of melatonin from the pituitary gland.  Some people think it’s the blocking of light that orchestrates this, but the other part of it has to do with compression around the eyes, which actually triggers the release via the nervous system.  The key is to use an eye mask with very soft, tactile and nurturing material, like the one included in the Beauty Sleep Brow and Lash Kit™.

Blue light blocking glasses – If you have excessive exposure to artificial light (such as computer or cell phone screens), blue light blocking glasses such as these are a great tool to wear after sundown to protect the brain and begin the pump of melatonin. 

3. Stress reduction with stimulation of oxytocin 

Castor Oil Packs – At night, or anytime of the day you feel overstimulated, throw on your Queen of the Thrones® Castor Oil Pack™, trust me.  The biggest reason I love Castor Oil Packs so much is their effect on practicing the peaceful, parasympathetic state.  When worn before bed they are an incredible preparation for a deep and recharging sleep. 

Queen of the Thrones® Castor Oil Pack™ for better sleep

The packs stimulate oxytocin, the love and connection molecule.  It is the most powerful and mighty hormone that actually reduces the stressed state.  That’s right.  Your Castor Oil Pack feels like a hug, just like the hug machine created by Temple Grandin.  This is the smaller version that you can access in the comfort of your own home. 

If you consistently feel very stressed during the day, have you had your hormones tested?  They can be tested via the Dutch Hormone Test. When daytime cortisol is very high, it can be helpful to start your Castor Oil Pack™ practice earlier in the day.  I’ve had patients do it in the morning, that’s actually where I started because my daytime cortisol was so high.

Typically you want to do your pack before bed to wind down, and those sheep you’re always counting will carry you away on a fluffy white cloud into Never-Neverland.

Unwire your wifi – With exposure to wifi, we begin to see changes in plant’s biology.  In a study done on rats, hormonal issues with the adrenal glands were observed as well as stress mediators in the brain, the producer of melatonin, oxytocin and all other sleep aids.  Best to turn your wifi off at night and leave your cellphone/computer in another room.

 Queen of the Thrones® Eau de Throne™ with organic essential oils4. Build your Progesterone and GABA to maintain sleep

Grateful Practice – Grateful practices are an incredible way to calm your nervous system and augment your natural progesterone and GABA.  When you are grateful, it’s impossible to be in a negative mood.  The more you practice gratefulness during the day, the better you will feel and sleep.  Use the Queen of the Thrones® Grateful Dung™ Bracelet as a daily reminder.

Aromatherapy – I love using Queen of the Thrones® Eau de Throne™ for the organic essential oils of lavender, clove, rosemary and lemon.  These essential oils, when sprayed after you poo, have a calming effect on your nervous system and gut.  They balance you out and help you feel good.  You can also spray it in your room or on your pillow at night, or use in an essential oils diffuser.

All of the awesome health tools discussed in this article are included in the Queen of the Thrones® Queen Kit™ for your own unique self-care ritual.

Life Is a Stage, Set It

Not sure if you’re noticing here, but we are using, smell, touch, thought, sound and all of the senses to engage the relaxed state.  The more senses that you can engage during the day and night, the better your sleep will be. 

Life is a stage and the more you ensure to set the stage properly, the result is you will be able to serenade yourself into the sleep of a lifetime.

These are all non-supplemental practices that engage your behaviour, mindset and senses to serendipitously fall into a deep sleep.

Surrender to the fact that you have to be in charge and design your destiny when it comes to your sleep.  If not you will fall to your fate, and sleep should not be fated.  It is undeniable and the most important part of your day.  Respect it and do your duty to be the best you can be.  Time to drift off into your deep recharge!

Don’t forget to share this with your friends on social media, through email and to like us on Facebook, Instagram and YouTube to learn more about how to join the movement so that we can all have an improvement!

Disclaimer: Any opinions, advice, statements, services, offers, information or content expressed or made available by third parties, including information providers, are those of the respective authors or distributors. Neither Queen of the Thrones® nor any third-party provider of information guarantees the accuracy, completeness, or usefulness of any content. This communication does not create a doctor-patient relationship. Information provided does not replace the advice of your health care practitioner. If you happen to purchase anything we promote, in this or any of our communications, it’s likely Queen of the Thrones® will receive some kind of affiliate compensation. Still, we only promote content and products that we truly believe in and share with our friends, family and patients. If you ever have a concern with anything we share, please let us know at care@drmarisol.com. We want to make sure we are always serving Our Queendom at the highest level.


References:
Dirk Jan Stenvers,a,1 Rick van Dorp,1 Ewout Foppen,1 Jorge Mendoza,2 Anne-Loes Opperhuizen,3 Eric Fliers,1 Peter H. Bisschop,1 Johanna H. Meijer,4 Andries Kalsbeek,1,3 and Tom Deboer4 Dim light at night disturbs the daily sleep-wake cycle in the rat. Sci Rep. 2016; 6: 35662. Published online 2016 Oct 20. doi: 10.1038/srep35662 PMID: 27762290

 Chul-Hyun Cho,1,2 Ho-Kyoung Yoon,1,2 Seung-Gul Kang,3 Leen Kim,1,2 Eun-Il Lee,4 and Heon-Jeong Lee1,2,5 Impact of Exposure to Dim Light at Night on Sleep in Female and Comparison with Male Subjects. Psychiatry Investig. 2018 May; 15(5): 520–530. Published online 2018 Mar 19. doi: 10.30773/pi.2018.03.17 PMID: 29551048

Yamauchi M1, Jacono FJFujita YKumamoto MYoshikawa MCampanaro CKLoparo KAStrohl KPKimura H. Effects of environment light during sleep on autonomic functions of heart rate and breathing. Sleep Breath. 2014 Dec;18(4):829-35. doi: 10.1007/s11325-014-0951-7. Epub 2014 Feb 13.

 Bogdan Lewczuk, Grzegorz Redlarski, Arkadiusz Żak, Natalia Ziółkowska, Barbara Przybylska-Gornowicz, Marek Krawczuk Influence of Electric, Magnetic, and Electromagnetic Fields on the Circadian System: Current Stage of Knowledge Biomed Res Int. 2014; 2014: 169459. Published online 2014 Jul 22. doi: 10.1155/2014/169459

 Jodie Harris, PhD,1,2 Leon Lack, PhD,1,2 Kristyn Kemp, PhD,3 Helen Wright, PhD,1 and Richard Bootzin, PhD4 A Randomized Controlled Trial of Intensive Sleep Retraining (ISR): A Brief Conditioning Treatment for Chronic Insomnia. Sleep. 2012 Jan 1; 35(1): 49–60.Published online 2012 Jan 1. doi:  10.5665/sleep.1584 PMCID: PMC3242687

 Kazue Okamoto-Mizuno1 and Koh Mizuno2 Effects of thermal environment on sleep and circadian rhythm J Physiol Anthropol. 2012; 31(1): 14.Published online 2012 May 31. doi:  10.1186/1880-6805-31-14 PMCID: PMC3427038

Rong-fang HuXiao-ying JiangYi-ming ZengXiao-yang ChenYou-hua Zhang. Effects of earplugs and eye masks on nocturnal sleep, melatonin and cortisol in a simulated intensive care unit environment. Published online 2010 Apr 18. doi: 10.1186/cc8965

 Löken LS, Wessberg J, Morrison I, McGlone F, Olausson H. Coding of pleasant touch by unmyelinated afferents in humans. Nat Neurosci. 2009 May;12(5):547-8. Epub 2009 Apr 12.

 Halgamuge MN. Review: Weak radiofrequency radiation exposure from mobile phone radiation on plants.Electromagn Biol Med. 2017; 36(2):213-235. Epub 2016 Sep 20.

Shahabi S, Hassanzadeh Taji I, Hoseinnezhaddarzi M, Mousavi F, Shirchi S, Nazari A, Zarei H, Pourabdolhossein F. Exposure to cell phone radiofrequency changes corticotrophin hormone levels and histology of the brain and adrenal glands in male Wistar rat. Iran J Basic Med Sci. 2018 Dec; 21(12):1269-1274.

How Food Allergies, Sensitivities and Intolerances are Messing With Your IBS

How Food Allergies, Sensitivities and Intolerances are Messing With Your IBS - Blog Header

Food is foundational to our lives. What do we do when our food is causing us problems? With my irritable bowel syndrome (IBS), I was always trying to follow my diet and figure out what was triggering my symptoms. The thing was, I wasn’t like others and that was one of the bottlenecks that was keeping me stuck. Also the fact that I had to stay on a specific diet, which as you know is very difficult when you’re in pain and just want to eat your comfort food. From clinical practice and personal experience this is what I found to be the best way to modify your food choices when you are living with IBS.

Food as a Fixation when you have IBS 

I know I know, I too was super obsessed with my diet. I definitely googled it a variety of times, ‘what should I eat, what should I do?’

When you wake up in the morning with a flat stomach, put something in your mouth and BOOM!, you are 4 months pregnant, this does not make for a happy life. It’s proven that the quality of life for people dealing with irritable bowel syndrome is truly in the gutter1.

Food – Your Irritable Bowel Syndrome Friend

Food should be our friend. It is supposed to nourish us, help us live well, and give us life. We get protein, fats and carbohydrates from our foods. These give us the building blocks to create the communication messengers of our bodies, like hormones, neurotransmitters, digestive enzymes and immune messengers. These are all created from the proteins, fats and carbohydrates that we ingest. Food is a messenger and it commands and tells our body what to do. 

How Communication Works in the Gut

The gut is so genius, that it can function completely on its own if it needed to. It has its own nervous system known as the enteric nervous system that responds to stimulus, like the food you are eating and pressure from volume of the food. It understands the messages because it has endocrine receptors2, yes that’s right, endocrine is another word for HORMONES. These receptors take in the stimulus from what you are eating to help you go about your day in a healthy way.

The only problem is that in irritable bowel syndrome, there is likely an issue with these receptors not working so well and this causes issues.

Why Food Irritates your Irritable Bowel Syndrome 

If you’ve been dealing with irritable bowel syndrome, you are one of the 14-20% of the world’s population that may blame it on the following foods:

  • Spicy Foods
  • Caffeine
  • Milk and Dairy Products
  • Wheat and Gluten Products
  • Meats (but not all meats)
  • Cabbage and Cruciferous Vegetables
  • Onion Family Vegetables
  • Peas and Beans
  • Fried Foods
  • Smoked Food

This is just to name a few. But there has been some kind of correlation to food3.

Learn about Food Allergies with Dr. Marisol ND Queen of the Thrones®

Why should Food be One of the First Things you Address in IBS? 

Believe it or not, food is a strong messenger. It commands what our body should and shouldn’t do. It also provides antioxidants, nutrients and everything that we need to have our system working well and being protected. When you’re dealing with irritable bowel syndrome, part of how you’re feeling, (the fatigue, the stress) is because your body isn’t being nourished properly. You are feeling the backlash of that.

Food – Your Irritable Bowel Syndrome Foe

As much as food is the ultimate giver of life, it is also the ultimate stressor. If there are foods that you don’t do well with, then instead of giving you life they take it away. They are like a poison. If you haven’t been able to figure out what your aggravators and irritants are, I hope that in this blog you’ll get a good idea of your next steps.

Why your IBS Food Triggers Might be Different than what they Say in the Studies 

Your food foe is unique to you. In tummy trials, there is a significant different between scientific validity for foods that cause problems and the patient’s lived experience4. Which means that patients seem to experience food triggers differently than what it says in the studies. I know that for me this was absolutely the truth.

Gluten and Wheat Products Weren’t my Problems? What???!!

Gluten and wheat weren’t my triggers. Ironically, a food that was being highly recommended at the time for cleansing and healthy diets was rice. However, for me being of Spanish origin and genetic background, the over consumption of rice in my family throughout my life had created a sensitivity in my body. I had been over exposed to this “health” food and because of this it was a ‘food foe’ and not a ‘food friend’.

Wheat, on the other hand, the villain of all diets, was well tolerated and I could eat it without experiencing symptoms.

Find out what are the most common Food Sensitivities with Dr. Marisol ND Queen of the Thrones®

So How Do you Know what your Food Triggers Are? 

There are a few ways to figure this out. They include diet diaries, elimination diets or testing of food allergies, sensitivities and intolerances.

It’s incredible that 70% of irritable bowel syndrome patients correlate their symptoms to foods5. Ironically, the most common foods that people avoid, which may be the case for you, are the likely villains of wheat, dairy, citrus fruit, caffeine and alcohol. But removing these often show little to no improvement or change6.

Do Diet Diaries Work?

Food elimination diets and diet diaries are actually the gold standard to help figure out what foods may be bothering your system. The biggest problem is that they are super hard to follow through on. I have seen this time and time again in clinical practice and in all honesty in myself as well. I attempt to do it, because it makes sense to do it, but you lose track, you get confused, and you’re unsure what caused what and then it’s just frustrating and a total disaster. Been there, done that, saw too many patients do it too. Plus it’s supported by the literature that it is an ineffective way to do things.

Why? Because you are not a scientist, and you can’t do a scientifically rigorous experiment to actually get it right. Plus there are too many uncertainties in life and this is what the research discloses7. Touché, I’m a naturopathic doctor and neither can I. I’m human, just like you. So why guess? I can’t tell you how many times I’ve counselled patients to invest in knowing.

This is why for me, when it came to food, I opted to get food sensitivity and allergy testing done. Intolerances you know because it is pretty immediate. Let’s find out the difference and why it’s important to know.

The Difference Between Food Allergies, Food Sensitivities and Food Intolerances

I commonly notice that my patients and I (until I learned better, which took time) really don’t have a solid understanding of the differences between food allergies, sensitivities and intolerances.

What does this have to do with IBS? Well, everything. You see, because food is affecting us in a certain way, the reaction could be immediate, within 72 hours. Or maybe the reaction is so far removed from your gut you don’t even know that you have a problem with it. So we need to figure out the mechanism of action to help improve what is happening.

Food Allergies and Irritable Bowel Syndrome

These typically react immediately. I always explain it as being just like a peanut allergy. These are common in children these days, they can get exposure by touch, air and through food, depending on how sensitive you are to them. Then BOOM, throat closes, hives appear, swelling all around the face, eyes and throat.

This is an outright medical emergency, requiring immediate epinephrine and a trip to the hospital. To a lesser degree, these allergies could manifest within 24 hours with mild to moderate swelling and are less worrisome. Food allergy is commonly tested by the skin scratch test and are an IgE mediated reaction8.

Food Sensitivities and Irritable Bowel Syndrome 

This is my jam, I love food sensitivity testing! I was sick and struggling with food for a long time and this testing was my saving grace. I had visited countless naturopaths and doctors and no one had tested me. I spent thousands, not hundreds, of dollars on supplements and treatments and none were working because I wasn’t doing my due diligence. I was eliminating what everyone else was sensitive to.

However, sensitivities are extremely personal. They have to do with exposure over time as well as cultural and genetic factors. It’s very hard to deduce them until you see them on paper.

Healthy Foods can be Sensitivities

As I mentioned above, rice was my villain, yet it was what I was consuming daily. It’s funny when things are brought to light and they make a lot of sense. I’m Spanish, so rice is a staple in  the cultural dishes, such as paella. Needless to say I’m confident that my entire life I likely ate rice with most of my meals, including refried at breakfast. Oy! So when I finally asked a naturopathic doctor that I was shadowing to test me, it all made perfect sense. I was doing these cleansing diets, all laden with rice and feeling like my world was ending. I thought I was never ever going to beat IBS or get better, only worse.

So to prevent this, in my practice find it beneficial for all of my patients to get this testing, especially those with IBS. It not only serves to demonstrate overexposure and your immune system’s overreaction to foods (as it tests IgG) but if those foods are eliminated as compared to not, symptoms in IBS may improve9.

Queen of the Thrones® Dr. Marisol ND. explains the causes of Irritable Bowel Syndrome IBS

Sensitivities are REALLY hard to pinpoint. Very difficult because they are sneaky. They don’t always create symptoms in your gut, they can show up on your skin as eczema or rashes, in your mind as depression or anxiety, or manifest as fatigue or hormone and metabolic derangement. They can create low grade chronic inflammation and directly affect your gut and be accompanied by loose stools, constipation, nausea and even vomiting.

The biggest issue is that the reaction can manifest up to 72 hours after eating a food, which you can imagine makes it quite difficult to deduce which food could be your personal villain.

Is Food Sensitivity Testing Valid? 

Many critics of food sensitivity testing argue its validity10. They say that yes, you can measure your body’s reaction to these sensitivities, but they discuss that an IgG response for food sensitivities is a naturally occuring phenomena and over time creates tolerance and desensitization11 12.

The way I look at it is this, you can be tolerant to something, but that sure doesn’t mean that you are happy with it or that it isn’t doing you any harm. So if you’re tolerant with your husband who is cheating on you, or coworker that is constantly putting you down, or your mother in law that criticizes your every move, is this not causing some level of stress in your system? I do believe so.

Food Sensitivity Testing in Irritable Bowel Syndrome

With irritable bowel syndrome being so complicated and multifactorial, it’s important to reduce and remove as many things as possible so that you can find out what is causing your system stress. Otherwise you’re just gangbusters and in the wild west of craziness.

Your ability to manage stress is like a fine glass of wine, you can fill it up only so much. If you keep on adding wine (or adding stress), guess what? It is going to overflow into a whole bunch of other systems and your gut is the one that feels it the most, as we clearly know the link between stress and irritable bowel syndrome13.

I believe that the validity of critics or those that take food sensitivities as the end all be all of your treatment may be what is causing this uncomfortable reputation for food sensitivities. But I urge you to look at the whole picture, and food sensitivities are part of YOUR picture and your reaction to food. Also, there are some labs that perform tests to help you discover certain food sensitivities.

Do you Have to Retest your Food Sensitivities? 

Oh and by the way, everyone thinks that you test this once in your life and never again. This is not the case at all. As with all testing, it’s not perfect. It’s not a one time thing either. You will need to retest, usually in about 1-2 years. If you have been avoiding those foods that marked from medium to high immune reactivity, my experience and others14 has been that it will help a great deal.

**Please note that this is not a replacement test for IgE or food allergy testing. If you suspect that you or your child may have severe, life threatening allergies, please always make sure to consult your doctor for all your health care needs**.

Food Intolerance and Irritable Bowel Syndrome 

As compared to food allergies and food sensitivities, food intolerances tend to be a breeze to deal with. As both food allergies and sensitivities are mediated by your immune system and based more specifically on a reaction to protein in your foods, food intolerances are an inability to absorb carbohydrates. As an example, lactose intolerance is when your body is missing the ability to digest the carbohydrate lactose, found in milk15. You are more than likely familiar with dairy intolerance.

Fructose intolerance is also common. The popular Fodmaps diet, which up to now has shown evidence of improvement in short term for irritable bowel syndrome16, is based on an intolerance or avoidance of carbohydrates and sugar alcohols that aggravate digestive symptoms.

The issue with intolerance is if it can’t be broken down and absorbed, then it stays in the intestine and becomes fermented by bacteria and yeasts as a source of food. What should be feeding you, feeds the dysbiosis in your intestine. This is a major aggravating factor for pain and bloating in irritable bowel syndrome.

Where to Go From Here? What Would be the Best Strategy to Take?

The number one strategy that is the most important is to try reducing as much stress as possible that is occurring in your gut and in your life.

1. Skip Breakfast! Intermittent Fasting

Yes, that’s right! Breakfast is not the most important meal of the day. In fact for those with irritable bowel syndrome, since they already have a high level of cortisol in the a.m., higher than healthy subjects, it could be very beneficial to fast. This is a practice known as intermittent fasting that I have used both in my clinical practice and personally.

Firstly, skipping breakfast avoids many common supposed irritants of the digestive tract because most breakfasts are a combination of dairy/wheat/egg.

With intermittent fasting you eat less times per day, and only eat within an 8 hour period. Eating less frequently equals less reactivity when you do eat. So this is one way to reduce the irritation on the gut mucosal membrane.

2. Drink Green Tea Instead of Coffee 

During the morning fasting period, it’s ideal if you ditch your coffee. Coffee promotes the stress response, which is a no-no for those with irritable bowel syndrome. Switch it for green tea! Green tea heals the gut lining, improves the microbiome and stimulates you like a coffee, but relaxes you at the same time, negating the cortisol spike that may occur. Highest quality Organic Loose Leaf Estate Green Tea is now available on the Queen of the Thrones® Canadian shop and Pique Tea also carries a delicious organic green tea!

3. Castor oil Packs For Stress Reduction, Absorption, Reduced Inflammation and Better Bowel Movements 

This practices not only calms the nervous system so that you can see improvement17 18, but also helps with reduction of inflammation19 in the intestine. Castor Oil Packs help with improving your microbiome20 and regulation of your bowels21, so if anything is irritating them, it helps them to come out. More importantly, it helps to improve how you digest and absorb. In terms of food, this helps to reduce the irritability of the foods you may be eating that can affect you negatively. Get your Queen of the Thrones® Castor Oil Pack and 500 ml Castor Oil™ and start to improve your gut health.

4. Fix your Sleep Patterns

Your natural rhythm is extremely important to your healing and to the health of your gut. The first step is to get your body to produce its own factors for sleep. It’s so easy to do! Wear an eye mask to bed that supports an increase in melatonin22 in the body and better hormonal, immune and nervous system balance. Castor Oil Packs help to also promote great sleep so get into a pattern of putting your pack and eye mask on before bed! Get your Queen of the Thrones® Beauty Sleep Brow & Lash Kit™ now for a better sleep.

Queen of the Thrones® Beauty Sleep Brow & Lash Kit™ help to promote better sleep

4. Start Investigating Diets Beneficial for IBS 

Fodmaps, my Dysbiotic Diet (otherwise known as the Fermentation-Free Diet and Bloat Be Gone Diet) are all excellent ways to address your food dilemma. I would personally investigate what you feel would be best for you. Each of these work significantly better if you know what you are allergic, sensitive and intolerant to because then you can pick that which is suited best to you. Later on you can get into other more specific diets, after you have your food sensitivities tested.

5. Before You Eat, Be Grateful

Be grateful, like saying grace. Use the Queen of the Thrones® Grateful Dung™ Bracelet as a way to learn how to relax before you eat. Just relaxing your system and having a calm body before you accept food will significantly improve your digestion and the amount of stress that food causes to your body.

Queen of the Thrones® Grateful Dung™ Bracelet to find relaxation

6. Find Out what your Poo Says About you

Download the first step to understanding the weaknesses in your body, the 50 Shades of Poo. Getting to know how to analyze our stools for signs of nutrient deficiencies, digestive issues and hormonal imbalances is one of the easiest ways to figure out what’s going on inside our bodies.

Keep on following me and reading my blogs. Follow the links above to get more in tune with what is occuring in your body. I promise to continue helping you on your journey to regain your life, free from an irritable bowel, indigestion and problems going to the bathroom!

Don’t forget to share this with your friends on social media, through email and to like us on Facebook, Instagram and YouTube to learn more about starting a movement together so that we can all have an improvement!

References:

1 Han CJ1, Yang GS2. Fatigue in Irritable Bowel Syndrome: A Systematic Review and Meta-analysis of Pooled Frequency and Severity of Fatigue. Asian Nurs Res (Korean Soc Nurs Sci). 2016 Mar;10(1):1-10. doi: 10.1016/j.anr.2016.01.003. Epub 2016 Feb 1.

2 Tarek Mazzawi1,2 and Magdy El-Salhy1,2,3 Effect of diet and individual dietary guidance on gastrointestinal endocrine cells in patients with irritable bowel syndrome (Review). Int J Mol Med. 2017 Oct; 40(4): 943–952.PMID: 28849091

3  El-Salhy M1, Gilja OH2, Gundersen D3, Hatlebakk JG2, Hausken T2. Interaction between ingested nutrients and gut endocrine cells in patients with irritable bowel syndrome (review). Int J Mol Med. 2014 Aug;34(2):363-71. doi: 10.3892/ijmm.2014.1811. Epub 2014 Jun 17.

4 Karkar R1, Schroeder J1, Epstein DA1, Pina LR1,2, Scofield J1, Fogarty J1, Kientz JA2, Munson SA2, Vilardaga R3, Zia J4. TummyTrials: A Feasibility Study of Using Self-Experimentation to Detect Individualized Food Triggers. Proc SIGCHI Conf Hum Factor Comput Syst. 2017 May 2;2017:6850-6863. doi: 10.1145/3025453.3025480.

5 Farré R, Tack J. Food and symptom generation in functional gastrointestinal disorders: physiological aspects.Am J Gastroenterol. 2013 May; 108(5):698-706.

6  Moayyedi P, Ford AC, Quigley EM, Foxx-Orenstein AE, Chey WD, Talley NJ, Brandt LJ The American College of Gastroenterology irritable bowel syndrome monograph: translating systematic review data to clinical practice.Gastroenterology. 2010 Feb; 138(2):789-91; author reply 791-2

7 Karkar R1, Schroeder J1, Epstein DA1, Pina LR1,2, Scofield J1, Fogarty J1, Kientz JA2, Munson SA2, Vilardaga R3, Zia J4. TummyTrials: A Feasibility Study of Using Self-Experimentation to Detect Individualized Food Triggers. Proc SIGCHI Conf Hum Factor Comput Syst. 2017 May 2;2017:6850-6863. doi: 10.1145/3025453.3025480.

8 Susan Waserman,1 Philippe Bégin,2 and Wade Watson3 IgE-mediated food allergy. Allergy Asthma Clin Immunol. 2018; 14(Suppl 2): 55. PMID: 30263035

9 Atkinson, W., Sheldon, T.A., Shaath, N., Whorwell, P.J. Food elimination based on IgG antibodies in irritable bowel syndrome: a randomised controlled trial. Gut. 2004;53:1459–1464

10 Kelso, John M. Unproven Diagnostic Tests for Adverse Reactions to Foods. The Journal of Allergy and Clinical Immunology: In Practice , Volume 6 , Issue 2 , 362 – 365

11 Gocki, J., Bartuzi, Z. Role of immunoglobulin G antibodies in diagnosis of food allergy. Postepy Dermatol Alergol. 2016;33:253–256

12 Marinkovich, V. Specific IgG antibodies as markers of adverse reactions to foods. Monogr Allergy. 1996;32:221–225

13 Nagisa Sugaya, Shuhei Izawa, Keisuke Saito, Kentaro Shirotsuki, Shinobu Nomura, and Hironori Shimada Effect of prolonged stress on the adrenal hormones of individuals with irritable bowel syndrome. Biopsychosoc Med. 2015; 9: 4.PMID: 25632298

14 Mullin GE1, Swift KM, Lipski L, Turnbull LK, Rampertab SD. Testing for food reactions: the good, the bad, and the ugly. Nutr Clin Pract. 2010 Apr;25(2):192-8. doi: 10.1177/0884533610362696.

15 Kleine-Tebbe J1, Waßmann-Otto A2, Mönnikes H3. Food Allergy and Intolerance : Distinction, Definitions and Delimitation]. Bundesgesundheitsblatt Gesundheitsforschung Gesundheitsschutz. 2016 Jun;59(6):705-22. doi: 10.1007/s00103-016-2356-1.

16 Schumann D1, Klose P2, Lauche R3, Dobos G2, Langhorst J2, Cramer H3. Low fermentable, oligo-, di-, mono-saccharides and polyol diet in the treatment of irritable bowel syndrome: A systematic review and meta-analysis. Nutrition. 2018 Jan;45:24-31. doi: 10.1016/j.nut.2017.07.004. Epub 2017 Jul 13.

17  Walker SC1, Trotter PD2, Swaney WT2, Marshall A3, Mcglone FP4. C-tactile afferents: Cutaneous mediators of oxytocin release during affiliative tactile interactions? Neuropeptides. 2017 Aug;64:27-38. doi: 10.1016/j.npep.2017.01.001. Epub 2017 Jan 19.

18  Rolls ET et all. Representations of pleasant and painful touch in the human orbitofrontal and cingulate cortices. Cereb Cortex. 2003 Mar;13(3):308-17. ( Dopamine release, Limbic System of brain- Fatty Meal Satisfaction)

19 Vieira C et al. .Effect of ricinoleic acid in acute and subchronic experimental models of inflammation. Mediators Inflamm. 2000;9(5):223-8.

20 Badaró MM, Salles MM, Leite VMF, Arruda CNF, Oliveira VC, Nascimento CD, Souza RF, Paranhos HFO, Silva-Lovato CH. Clinical trial for evaluation of Ricinus communis and sodium hypochlorite as denture cleanser.J Appl Oral Sci. 2017 May-Jun; 25(3):324-334.

21 Arslan GG, Eşer I. An examination of the effect of castor oil packs on constipation in the elderly. Complement Ther Clin Pract. 2011 Feb;17(1):58-62. doi: 10.1016/j.ctcp.2010.04.004. Epub 2010 May 18.

22 Rong-fang HuXiao-ying JiangYi-ming ZengXiao-yang ChenYou-hua Zhang. Effects of earplugs and eye masks on nocturnal sleep, melatonin and cortisol in a simulated intensive care unit environment. Published online 2010 Apr 18. doi: 10.1186/cc8965

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The First 3 Things To Do If You’ve Been Diagnosed With Irritable Bowel Syndrome (IBS)

The first three things to do if you've been diagnosed with Irritable Bowel Syndrome (IBS)

How stress, poor sleep, and too much sugar is messing with your bowel movements!

Bowel movements, defecation, going poo… the #1 most important process of the human body, and not the #2! If you’re one of the 14-20% of the world population with irritable bowel syndrome (IBS), that’s approximately one BILLION people1. And it is hypothesized that those who have gotten the diagnosis are only the tip of the iceberg, meaning that there are so many more people that have it but haven’t been diagnosed yet. You know all too well how it can negatively affect your life. Here are the first 3 things you need to do to take control of what is happening to yourbody. It has to do with 3 “s” words, and shit isn’t one of them. Stools, stress and sleep.

 

Irritable Bowel Syndrome – What is it?

Irritable bowel syndrome is a chronic, long term, recurring functional condition, meaning that when you are tested via labs or colonoscopy, everything looks normal. There seems to be no reason for your symptoms, nevertheless you have them and they are debilitating.

 

The Frustration of an Irritable Bowel Syndrome Diagnosis 

This is extremely frustrating to hear from your doctor, especially after you have been suffering with these symptoms that have had a detrimental impact on all aspects of your life. From limiting your social life for fear of an adverse bowel movement, to affecting your work life by causing you to spend too much time in the bathroom or taking more sick days than the norm. Not to mention huge psychological impact on your well being, living with this ever growing problem.

 

Risk Factors for Irritable Bowel Syndrome 

The most noted risk factors for irritable bowel syndrome are being a women, of young age, and having a preceding gut infection of some sort2. The risk is actually four times higher for those who have had an infectious gut condition3.

 

Symptoms of Irritable Bowel Syndrome 

The most common symptoms of IBS include a combination of recurring:

  • Abdominal pain
  • Distension, bloating and gas
  • Abnormal bowel movements – diarrhea and/or constipation

The Categories of Irritable Bowel Syndrome

It is classified in three categories – constipation, diarrhea or an alternation between both.

  • IBS-C: Predominantly constipation
  • IBS-D: Predominantly diarrhea
  • IBS-M: Mixed, alternating between constipation and diarrhea
  • IBS-U: Unclassified

The classification is based upon the Bristol Stool Scale (see below), designating the form of bowel movements.

 

Bristol Stool Scale for Bowel Movements

 

My Experience As a Naturopathic Doctor with IBS-M 

I have suffered with mixed type irritable bowel syndrome for the greater part of my life. In my youth I was constipated, mostly due to food choices and a home life that was incredibly stressful. The child of immigrants, with very little family or social support, we were poor and trying to succeed in a new world, which added an unbelievable burden to a family.  After an episode of food poisoning in my early 20’s I began to experience alternating constipation and diarrhea, in effect the symptoms of irritable bowel syndrome mixed (IBS-M). I didn’t get the diagnosis until about a decade later and suffered in silence.

 

You Think your Bowel Movements are Normal, But They’re Not

I didn’t go to the doctor, mostly because I thought my bowel movements were normal. Both of my parents had chronic bowel problems but were never diagnosed. Looking back now, the signs were very clear. My father had IBS-D, predominantly diarrhea and my mother IBS-C, predominantly constipation.

 

Dr. Google Can’t Tell You Everything About Irritable Bowel Syndrome

I went back to school to become a naturopathic doctor after being diagnosed and told, “You have IBS, sorry for your luck, there really isn’t anything you can do.” I had Dr. Googled it and became enlightened, realizing that this was an epidemic in my family. I soon found out that it was an epidemic in the world as well! I wanted to change that and help people, just like yourself, and in the process ‘fix’ myself and my family. Much like what you’re probably trying to do right now.

My goal is to fix this, to create the platform to really help those that are suffering. To get the proper information to you, so that you can be empowered to live your best life, the legendary life you deserve. Together we can do it. Please share this article with your friends and those that you know are suffering.

 

The Things I Had to Do to Survive IBS – Warning: GRAPHIC CONTENT 

I lived with worries of not being able to go to the bathroom, mechanically (with my hand yes) trying to get the poo out. Gosh I can’t believe that I am sharing that. This is super embarrassing, but after sitting on the toilet for hours, feeling like I have to go and straining and I can’t, you do anything to get it out.

I would avoid social situations all together, preferring to hang out at home, close to the bathroom. I was worried I would have an accident at any given point in time. This was very hard for me, especially because I’m such an outgoing social person. I like my alone time, but being forced to spend time at home wasn’t pleasant. I even got into the habit of carrying a spare pair of underwear in my bag everywhere I went, ‘Just in case!’. It was devastating. Not a way to live at all. I’m so deeply saddened as I write this, reliving the emotions that I went through in that time.

 

My Parents Also Had IBS But Weren’t Diagnosed 

I know both of my parents spent more time dependent on the nearest bathroom than not. I realized that they weren’t as social as they aged because this was also a huge pain point for them. It’s sad that they spent their entire life chained to the bathroom, not understanding what was wrong, and not knowing what to do about it.

I DON’T WANT THE SAME FOR YOU.

 

Is Irritable Bowel Syndrome Genetic? 

It is possible. There is a link to early life exposure to stress affecting the bodies natural response to stress. So, your exposure to stress in utero or fetal programming4 as well as  experiences as a young child can pre-program you into a maladaptive, unhealthy response to stress, changing the way that your hypothalamic-pituitary-adrenal axis (HPA) functions5. These are the master organs that balance the regulation systems of your body, most responsible for the way your body deals with stress.

In a nutshell, if your mother was dealing with stress, or she was just a stress-head like mine was (and my grandmother, and grandmother before that – may they all rest in peace) while she was pregnant with you or if high stress was the norm in your household, it is possible that it set you up to have a weaker ability to adapt to stressors. Because remember, everything is about practice. If your stress response was over practiced in an unhealthy way in this formative time in your life, this could definitely be a precursor to irritable bowel syndrome and…

IT IS NOT YOUR FAULT, BUT IT IS UP TO YOU TO DO SOMETHING ABOUT IT.

 

The Regulatory Systems Impacted In Irritable Bowel Syndrome 

When you are under stress, whether it be emotional or physical stress, the body does not have the ability to differentiate6. Two processes occur in the body to try and maintain balance. The inflammatory arm of the immune system activates to try and burn off the stressor. The hypothalamic-pituitary-adrenal axis (a combination of the hormonal and nervous system7) also activates to turn off less important mechanisms that don’t deal with immediate life right now.

These three regulatory systems of the body, the immune, nervous and hormonal system’s goal in health is to keep everything in balance, everything functioning well. But under stress, they shut down non-vital functions for preservation of life. Therefore there’s dysregulation in these systems with IBS8. We also see an elevation of glucocorticoids and inflammatory markers.

So don’t be surprised if you find yourself with multiple conditions on top of your IBS. For me, I had both irritable bowel syndrome as well as polycystic ovarian syndrome (PCOS). These are often conditions that respond to an elevation of the bodies’ immune inflammatory messengers and the neurohormonal glucocorticoids.

 

Hormone Problems and IBS

Is this a coincidence then, that I, like many who have IBS, also have PCOS? No it is not, because the body can only balance so much. In PCOS there are elevated levels of leptin, a hormone that affects food intake, energy balance and fat tissue stores but is also pro-inflammatory to the intestinal tract. Research shows that with irritable bowel syndrome there is also this elevated level of leptin in the intestine9.

When there is stress, many of our non-vital systems like being being fertile, having regular periods, or having a healthy metabolism go into preservation mode, because the infinite intelligence of our bodies doesn’t want to use up resources because it has no idea how long the stressor will last.

Another co-existing hormonal problem that is common with IBS type symptoms, like constipation, is hypothyroid10.

 

Immune System Problems and IBS

The immune system is regulated by the MICROBIOME. The ever important home of billions of bugs that live on our mucosal membrane and skin.

Healthy, friendly probiotics help to improve the mucosal immune system11, whereas conbiotics™, as I like to call them, or pathogenic bacteria cause total dysfunction of the immune system12.

This leads you susceptible to constantly getting sick. Overreacting to foods as your gut’s reaction to foods is based on the immune system. It is well known that people with IBS react to many foods such as lactose13, gluten14 and other components of wheat to name a few. This is a complex subject on its own and you can discover more about it reading ‘How Food Allergies, Sensitivities and Intolerances are Messing with Your IBS’.

 

Nervous System Problems and IBS

Google IBS and you will soon find many links that discuss the coexistence of depression and anxiety with IBS, but also as a coexisting factor with most chronic conditions. Many say that it may be in response to the condition, but it very well may be the cause of the condition, (is it the chicken or the egg, which came first?) as stress significantly alters the bodies’ regulatory homeostatic mechanisms15.

 

Is Stress the Cause of IBS?

Stress is a root cause of many conditions and chronic diseases. It is likely that it is a root cause of IBS, as the overlap of anxiety, depression, hormonal disturbances and immune variations are all linked to irritable bowel syndrome.

 

Treatments for Irritable Bowel Syndrome 

It’s no surprise that at present the majority of treatments and medicines for irritable bowel syndrome are tools that mediate the functions of these three regulatory systems of the immune, nervous and hormonal systems, as the gut is the main hub for all three.

Antidepressants and anti-anxiety medications have been used for IBS, as well as antibiotics such as Rifaximin, as a way to improve the gut microbiome16.

 

My Choice for Treatment 

When I was diagnosed, I was already doing all the supplements, I had done rounds of antibiotics, I wasn’t interested in taking anti-anxiety drugs or antidepressants because I didn’t feel that I was deficient in them. I felt better supported if I would take multivitamins, a B-complex and other vitamins and minerals known to be low in people with anxiety, which for me was also a coexisting problem. The problem was I wasn’t getting any better.

 

Fix the FOUNDATION, Don’t Palliate the Problem

So I choose to look at things from a different, more foundational perspective, and this is how I got relief of my symptoms. Not by looking at what I could take to fix the problem, but what I could do and practice that would prepare my body to be in the best shape and target the regulation of the 3 systems that weren’t in balance. The immune, hormonal and nervous systems of my body. This was my 3 step plan to set the foundation for my healing of irritable bowel syndrome, and what become the foundational plan for all of my patients in clinical practice where I have treated thousands, improved their irritable bowel syndrome and healed their guts.

 

The 3 steps to alleviate IBS

 

Learn with Dr. Marisol ND. what your poo says about IBS

 

1. KNOW YOUR STOOLS 

Your stools say everything about you. It’s no surprise that irritable bowel syndrome is classified based on the form according to the Bristol Stool Scale and Frequency.

After years of living with IBS, inspecting my stools, then becoming a naturopathic doctor I realized that there was so much more to learn from your stools than just a diagnosis.

I found out that stools could tell you how your hormonal system, immune system and nervous system was working.

They could also tell you key nutrient deficiencies that were implicated in problems with those systems, like magnesium being low in hormonal problems and zinc deficiency in nervous system problems, as an example. They tell about B-vitamins and other necessities to keep the foundation of our bodies functioning in harmony.

I discovered 11 factors of our stools, I call them the Golden Nuggets about your poo. They can tell you about how your digestion is working and so much more. It’s a wealth of information to the extent that if I sat with a patient, I would know exactly what I needed to do just by what they told be about their stools.

This is the most important place to start, because as Maya Angelou said, “When you know better, you do better.”

It’s time for you to know better. Download my free guide called the 50 Shades of Poo that is the first step in understanding what your poo says about you. This will set you up with an excellent practice so you can take control of your irritable bowel syndrome!

 

According to Dr. Marisol ND. Queen of The Thrones® stress plays a role in IBS

 

2. ADDRESS YOUR STRESS

Stress plays such a key role in IBS and the problem is we are constantly bombarded with stress. Massages and acupuncture are great ways to balance our stress levels, but we can only do them from time to time because cost is prohibitive and we are so busy, it’s hard to go to an appointment.

I was told for years to do a Castor Oil Pack. A legendary health practice that has been in existence since biblical times and practiced by all systems and cultures of medicine. Indian, Chinese, Greek, Mediterranean, Caribbean, etc.

This tool is predominantly used to practice the pause, or the relaxed state17. It is the staple of my clinical practice, the very first prescription before anything else. Because in the relaxed state you can heal. Your gut microbiota is healthier, your inflammation is down, you cleanse better and your bowels move (these are also all the things the Castor Oil Pack does, independently of helping you to practice the pause). This is the tool that was the MISSING LINK for me in my treatment, as I was doing everything else ‘right’. A healthy diet, good quality supplements, and regular exercise… but once I did this my world changed.

 

Dr. Marisol ND. Queen of The Thrones® recommends improving your sleep to cope with IBS

 

3. FIX YOUR SLEEP 

Sleep resets the body and it undeniably helps with cleansing and calming, so that the nervous, hormonal and immune systems have a fighting chance.

One way to improve your sleep is simply by wearing an eye mask. Like the Castor Oil Pack™ placed on the liver, the eye mask stimulates the pituitary gland to produce melatonin naturally18. This is a supplement-free way to help your body sleep and it’s amazing how a simple strategy can help to improve the bodies’ ability to heal overnight.

The Queen of the Thrones® Beauty Sleep Brow & Lash Kit™ contains an eye mask as well as a 100ml Cosmetic Castor Oil and cosmetic brush for application of castor oil to the eyelash and eyebrow areas.

So there you have it. Those are the first three things that need to be done once you know you have been diagnosed with irritable bowel syndrome. Had I known about these at the beginning of my journey, I would have had a much easier time. My hope is that you take these and let them help you to  make a difference in your life. Because you don’t need to suffer. You need to learn and do what will help you to get your best body balance.

If you want to learn more about the re-setting your gut and how to become your best ‘digestive self’, order my book “Oh Sh*t, The 3 Stress-Less Steps to Connect, Clear and Calm Digestion”.

Make sure to follow me on social media so we can stay connected! Instagram @queenofthethrones

Facebook @Dr. Marisol ND – Queen of the Thrones®
We also invite you to join our Private Facebook Group The Royal Court where we share our experiences with the Queen of the Thrones® products and share love & support with the whole Queendom! 

xoxo

References:

1 Padhy SK1, Sahoo S1, Mahajan S1, Sinha SK2. Irritable bowel syndrome: Is it “irritable brain” or “irritable bowel”? J Neurosci Rural Pract. 2015 Oct-Dec;6(4):568-77. doi: 10.4103/0976-3147.169802.

2 Paul Enck,1 Qasim Aziz,2 Giovanni Barbara,3 Adam D. Farmer,2 Shin Fukudo,4 Emeran A. Mayer,5 Beate Niesler,6 Eamonn M. M. Quigley,7 Mirjana Rajilić-Stojanović,8 Michael Schemann,9 Juliane Schwille-Kiuntke,1 Magnus Simren,10 Stephan Zipfel,1 and Robin C. Spiller11 Irritable bowel syndrome  Nat Rev Dis Primers. Author manuscript; available in PMC 2016 Aug 26.Nat Rev Dis Primers. 2016; 2: 16014.PMID: 27159638

3 Fabiane Klem,1,2,* Akhilesh Wadhwa,1,* Larry Prokop,1 Wendy Sundt,1 Gianrico Farrugia,1 Michael Camilleri,1 Siddharth Singh,3 and Madhusudan Grover1,# Prevalence, Risk Factors, and Outcomes of Irritable Bowel Syndrome After Infectious Enteritis: a Systematic Review and Meta-analysisGastroenterology. 2017 Apr; 152(5): 1042–1054.e1.PMID: 28069350

4 Mariann A. Howland,1 Curt A. Sandman,1 and Laura M. Glynn1,2 Developmental origins of the human hypothalamic-pituitary-adrenal axisExpert Rev Endocrinol Metab. 2017 Sep; 12(5): 321–339.PMID: 30058893

5 Miranda van Bodegom, Judith R. Homberg, and Marloes J. A. G. Henckens* Modulation of the Hypothalamic-Pituitary-Adrenal Axis by Early Life Stress Exposure. Front Cell Neurosci. 2017; 11: 87. 10.3389/fncel.2017.00087PMID: 28469557

6 Vanja Duric, * Sarah Clayton, Mai Lan Leong, and Li-Lian Yuan Comorbidity Factors and Brain Mechanisms Linking Chronic Stress and Systemic Illness Neural Plast. 2016; 2016: 5460732. PMID: 26977323

7 Kate Ryan Kuhlman,1 Jessica J. Chiang,2 Sarah Horn,3 and Julienne E. Bower1 Developmental psychoneuroendocrine and psychoneuroimmune pathways from childhood adversity to disease Neurosci Biobehav Rev. Author manuscript; available in PMC 2018 Sep 1.Neurosci Biobehav Rev. 2017 Sep; 80: 166–184.PMID: 28577879

8 O’Malley D1. Endocrine regulation of gut function – a role for glucagon-like peptide-1 in the pathophysiology of irritable bowel syndrome. Exp Physiol. 2019 Jan;104(1):3-10. doi: 10.1113/EP087443. Epub 2018 Dec 10.

9 De-Rong Liu, Xiao-Juan Xu, and Shu-Kun Yao Increased intestinal mucosal leptin levels in patients with diarrhea-predominant irritable bowel syndrome World J Gastroenterol. 2018 Jan 7; 24(1): 46–57.PMID: 29358881

10 Anant D. Patil Link between hypothyroidism and small intestinal bacterial overgrowth. Indian J Endocrinol Metab. 2014 May-Jun; 18(3): 307–309.PMID: 24944923

11 Salvucci E1,2. The human-microbiome superorganism and its modulation to restore health. Int J Food Sci Nutr. 2019 Mar 7:1-15. doi: 10.1080/09637486.2019.1580682. [Epub ahead of print]

12 Shi N#1, Li N#2, Duan X2, Niu H1. Interaction between the gut microbiome and mucosal immune system. Mil Med Res. 2017 Apr 27;4:14. doi: 10.1186/s40779-017-0122-9. eCollection 2017.

13Bayless TM1,2, Brown E3, Paige DM3. Lactase Non-persistence and Lactose Intolerance. Curr Gastroenterol Rep. 2017 May;19(5):23. doi: 10.1007/s11894-017-0558-9.

14 Rej A1, Sanders DS1,2. The overlap of irritable bowel syndrome and noncoeliac gluten sensitivity. Curr Opin Gastroenterol. 2019 Feb 12. doi: 10.1097/MOG.0000000000000517.

15 Vanja Duric, * Sarah Clayton, Mai Lan Leong, and Li-Lian Yuan Comorbidity Factors and Brain Mechanisms Linking Chronic Stress and Systemic Illness Neural Plast. 2016; 2016: 5460732.Published online 2016 Feb 8. doi: 10.1155/2016/5460732PMID: 26977323]

16 Emanuele Sinagra, Gaetano Cristian Morreale, Ghazaleh Mohammadian, Giorgio Fusco, Valentina Guarnotta, Giovanni Tomasello, Francesco Cappello, Francesca Rossi, Georgios Amvrosiadis, and Dario Raimondo New therapeutic perspectives in irritable bowel syndrome: Targeting low-grade inflammation, immuno-neuroendocrine axis, motility, secretion and beyond. World J Gastroenterol. 2017 Sep 28; 23(36): 6593–6627.PMID: 29085207h

17  Rolls ET et all. Representations of pleasant and painful touch in the human orbitofrontal and cingulate cortices. Cereb Cortex. 2003 Mar;13(3):308-17. ( Dopamine release, Limbic System of brain- Fatty Meal Satisfaction)

18 Rong-fang HuXiao-ying JiangYi-ming ZengXiao-yang ChenYou-hua Zhang. Effects of earplugs and eye masks on nocturnal sleep, melatonin and cortisol in a simulated intensive care unit environment. Published online 2010 Apr 18. doi: 10.1186/cc8965

 

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