Have you loved your gut today? We have!Across the UK, millions of people are suffering from a range of digestive problems. Each day some people continue to suffer in silence, too nervous or embarrassed to talk about their situation.

Take action today and love your gut. It’s easy to take simple steps every day to help improve your gut health – and detecting problems early can increase the opportunity for successful treatment.

TheLoveYourGutcampaignaimstohelppeopleunderstandhowimportant gut health is to overall wellbeing – and encourage them to discuss gut issues. So what are you waiting for – come and join us!

The gut is responsible for processing the food we eat, so that essential nutrients, vitamins and minerals can be absorbed, providing vital fuel for our body.

But everyday factors such as stress, poor diet, illness, certain drugs and even the natural ageing process can have a detrimental effect on the gut. So understanding how it works and how to look after it can help things run more smoothly.

1 THE MOUTH breaks food down into manageable pieces.

2 THE OESOPHAGUS Powerful, muscular contractions push food down to the stomach.

3 THE STOMACH Food mixes with gastric juices over several hours. Enzymes begin to break down the protein and starches, helped by acid which also kills off bacteria. The resulting thick liquid passes slowly into the small intestine.

4 THE SMALL INTESTINE Around 6 metres in length, food particles move along this intricate tubing where carbohydrates, protein and fat are broken down into smaller molecules. These are then absorbed into the blood stream.

5 THE LARGE INTESTINE Remaining food spends 12-48 hours here. Water and minerals are absorbed here while ‘good’ bacteria break down some of the undigested material into fragments which can then be useful to us as foods.

6 THE PANCREAS which sits just behind the stomach - secretes an alkaline juice which neutralizes stomach acid, while its enzymes break down protein, fat and carbohydrates.

7 THE LIVER The chemical factory and warehouse of the body. It receives blood directly from the gut via a special set of blood vessels, and it is the first place for the absorbed nutrients to be processed and used.

8 THE GALL BLADDERConcentratesbileandsqueezesit into the small intestine, where it helps to digest fat.

Are you keeping regular?One of the first indications of a digestive problem is through your bowel movements. This is our digestive system’s way of talking to us – and persistent problems should not be ignored!

But first you need to recognise your bowel habits – and know that what works for others, may not necessarily work for you. Try to adopt the 3 & 3 rule when monitoring your bowel movements:

• Nomorethan3timesaday• Nolessthan3timesaweek

Bowel habits which don’t follow the above could suggest a digestive problem. Of course, from time to time, we can all suffer from diarrhoea or constipation due to illness and then the rule does not apply. But if you find that you are persistently irregular and suffering from the problems listed on the back page of this leaflet, then you need to speak to a doctor.

1

2

37

8 6

5

4

Good Gut HealthLooking after your gut is easier than you might think. A balanced diet, regular exercise and a healthy lifestyle can all have a beneficial effect.

DIET AND MEALTIMES

Nutritional therapist Melanie Flower offers top tips on eating for digestive health: • Areyouhungry?Eatingthroughboredomor

unhappiness can lead to unhealthy snacking, which will do your digestive system no good at all.

• Beprepared.Thesmelloffoodsendsnervoussignalsfromthe brain to the digestive system, causing digestive enzymes tobeproduced.Cookmealsfromscratchandthesmelloffood will prepare the digestive system for what’s to come.

• Chewyourfood.Chewingmixesfoodwithsaliva,whichstarts to break down starches. If food is poorly chewed, stomach enzymes and acid in the stomach have to work harder to break it down, which can cause bloating and heartburn.

Melanie offers extended versions of these and other tips at www.loveyourgut.com

LIFESTYLE

Ongoing stress can be harmful to your digestive system.GastroenterologistandpsychotherapistDr. Nick Read shares tips on coping with stress:• Leadabalancedlife.Ifyoucanregulateyourlife,thenyou

will regulate your bowels as well. Take time off – relax, listen to music, read a book, meet friends or take a stroll.

• Listentoyourbody.Ifyouareexhaustedandstressedout,your body will reflect this. If your gut seems irritable, this is your alarm bell. Pay attention to it. Take a break.

• Trytofindoutwhatismakingyou–andyourbowels–upset.Byidentifyingtheunderlyingproblem, you are on your way to finding a solution. Work out what you are really worried about.

For more tips from Dr. Read, visit www.loveyourgut.com

EXERCISE

Fitness expert Nicki Waterman offers tips on taking easy daily exercise:• Leavethecarathomeforshortjourneys-walk

to the shops, school, pub or post office.

• Parkyourcarawayfromthesupermarketentrance – the extra walk will be good.

• Banallliftsandescalatorsandusethestairsinstead.

• Plugthephoneinupstairssothatwhenitringsyouhavetoclimbthestairs(andthencomedownthemagain).

For more advice and a range of special ‘digestion-friendly’ yoga poses from Nicki, see www.loveyourgut.com

Love Your Gut PO Box 364 Ruislip, HA4 4BU Tel: 020 8839 3258 Fax: 020 8839 3250 www.loveyourgut.com

Love Your Gut is an initiative of Core and The Gut Trust in association with Yakult.Core and The Gut Trust do not endorse any specific commercial or pharmaceutical products.

Love Your Gut PartnersCore – the Digestive Disorders Foundation – is a national charity that funds medical research into the prevention, cure and treatment of digestive disorders, and provides information for patients and sufferers.

For free information and leaflets send an SAE to:Core 3 St Andrews Place, London NW1 4LBwww.corecharity.org.uk

The Gut Trust provides the only dedicated support in the UK to people with IBS, helping them and their families and carers to manage their IBS and achieve an improved quality of life.

The Gut TrustUnit 5, 53 Mowbray Street. Sheffield S3 8ENTel: 0114 272 3253 www.theguttrust.org

Helpline: 0114 272 3253Monday to Friday 6pm–8pm Saturday morning 10am–12 noonAll helpline calls answered by IBS specialist nurses

When to see a doctorIt is important to remember that many digestive disorders can be treated. Whatever your age, you should see your doctor if you experience the following symptoms, particularly if they are unexpected or persistent:

• Abdominalpainbeforeoraftermeals• Persistentfeelingoffullness,bloatingorflatulence• Nauseaorvomiting• Heartburnorregurgitation• Painordifficultyinswallowing• Lossofappetite• Continuingunexplainedweightloss• Indigestiondevelopingforthefirst

time in mid or later life• Persistingdiarrhoea,constipationor

any alteration in bowel habit• Changeinstools(bowelmotions)especiallyifthey

becomeblack,dark,red,paleorcontainmucus(slime)• Bleedingwhenyoupassastool• Painwhenyoupassastool• Feelingthatyourbowelsarenotemptyingcompletely• Generallyfeelingtired,lethargicorunwellin

association with any abdominal symptoms

Guidelines for early diagnosis of gut problems from theBritish Society of Gastroenterology and Core