Category: MFDU

Irritable bowel syndrome (IBS) is a chronic condition affecting the large intestine. Symptoms include abdominal pain, bloating, diarrhoea, and constipation. IBS flare-ups can be frustrating and disrupt daily life. Having the right tools on hand can help you better manage symptoms when they occur. This article outlines 7 must-have items for your IBS flare-up toolkit. Being prepared is key to handling flare-ups when they strike.

Monitor Your Diet

Diet plays a big role in IBS. Certain foods like dairy, beans, cabbage, and broccoli contain FODMAPs that can trigger IBS symptoms. Keeping a food diary during a flare-up helps identify problem foods. Eliminating those foods through a gluten free diet plan for IBS can provide relief. Pay attention to how your body responds after eating and make note of any foods that seem to make your symptoms worse.

Try Digestive Teas

Sipping on tea for IBS can help ease abdominal cramping during an IBS flare up due to its antispasmodic properties. Peppermint, ginger, and fennel teas are soothing choices. Drink these teas 30 minutes before or after meals for best results. Keep a variety on hand so you can choose a flavour you enjoy when a flare-up occurs.

Take Probiotics

Probiotics help restore balance to the gut microbiome, which often gets disrupted in IBS. Look for a multi-strain probiotic with at least 10 billion CFUs. Take one capsule daily, even when symptoms subside, to maintain digestive health. Talk to your doctor to determine which specific strains might help your IBS symptoms.

Use Heating Pads

A heating pad can provide relief when IBS pain strikes. The gentle heat helps relax abdominal muscles and alleviate cramping, bloating, and gas. Use a heating pad on your abdomen for 15-20 minutes as needed to soothe discomfort. Placing a heating pad on the area of pain can provide quick, soothing relief during a flare-up.

Try Antispasmodics

Over-the-counter antispasmodics like hyoscyamine can prevent or reduce intestinal spasms. These medications relax the smooth muscles in the digestive tract. Take them as soon as cramps start for fast-acting relief. Discuss with your doctor if prescription antispasmodics could also help manage your symptoms.

Reduce Stress

Stress significantly exacerbates IBS symptoms. Practicing relaxation techniques like deep breathing, meditation, yoga, or Tai Chi helps lower stress so the mind-gut connection isn’t amplified during a flare-up. Even 10 minutes per day can make a difference. Identify healthy stress management habits you can turn to when you feel a flare-up coming on.

Adjust Your Lifestyle

Making healthy lifestyle changes can improve gut health over time. Follow a regular sleep schedule, exercise moderately, drink plenty of water, and use body recomposition strategies to achieve a healthy weight. These habits support the digestive system. Developing an exercise routine you enjoy can help improve gut function over time.

IBS flare-ups can be managed with the right treatments on hand. These essential tools will help you minimise the frequency and severity of flare-ups. With a properly equipped toolkit, you can gain more control over IBS symptoms. 

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A bright, healthy smile is important for everyone – kids and adults alike. Good dental hygiene not only makes your teeth look their best but also protects your overall health. Poor oral health can lead to issues like gum disease, tooth decay, and even heart disease down the road. The good news is there are simple habits people of all ages can form to take great care of their teeth and gums. This article will provide eight tips to help you and your family achieve excellent dental health.

1. Get Regular Dental Exams and Cleanings

See your dentist every six months for exams to catch issues early and professional cleanings to remove hardened plaque. Take kids starting around age one or when first teeth arrive. Good oral hygiene is a team effort with your dentist. This prevents more invasive procedures later on like root canal treatment.

2. Brush Teeth Thoroughly Twice a Day

Brushing twice daily is the most basic habit for good dental hygiene. Take at least two minutes each time to brush all tooth surfaces – front, back, top, and bottom. Use gentle circular motions. Adults should use a soft-bristled toothbrush, and kids should use a child-sized brush with soft bristles. Don’t forget to also brush tongues to remove bacteria.

3. Floss Once a Day

Flossing removes plaque and food from between teeth and just below the gumline, where brushing can’t reach. Doing this daily prevents buildup, leading to cavities and gum disease. Gently insert floss between teeth and rub against both sides of each tooth in a C-shape. Supervise kids while flossing until they can do it properly on their own.

4. Use Antibacterial Mouthwash

Mouthwash provides extra bacteria-killing power to your oral hygiene routine. Adults and older kids can swish for 30 seconds once or twice a day after brushing. Look for rinses with cetylpyridinium chloride, which research shows is most effective.

5. Rinse After Eating

After meals or snacks, rinse away food particles by drinking water or chewing sugarless gum. This neutralizes plaque acids and clears debris before your next brushing. If you can’t brush right after eating, this buys you some time.

6. Ask About Fluoride Products

Fluoride strengthens enamel against decay by fighting plaque acids. Discuss fluoride mouthwash or toothpaste options with your dentist, especially if you or your child has a dry mouth or is at high cavity risk. Fluoride is safe and recommended for protection against tooth decay.

7. Eat Tooth-Healthy Foods

Some wholesome foods promote oral health. Cheese raises pH, helping prevent cavities. Fruits and crunchy veggies like apples, carrots, and celery scrub teeth. Dairy products, leafy greens, nuts, and lean protein provide enamel-strengthening calcium and vitamins.

8. Limit Sugary, Acidic Foods and Drinks

Frequent snacking or sipping highly acidic and sugary items wears down tooth enamel over time. Limit candy, cookies, soda, sports drinks, juice and coffee. When kids do have these treats, serve them alongside a meal and have them rinse their mouth with water after.

Excellent dental health comes down to developing consistent, thorough hygiene habits and avoiding things that can damage teeth. Follow these tips as a family, and you’ll all be flashing bright, beautiful smiles for years to come!

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A family reunion is a wonderful opportunity to bring together your extended family from near and far. With some thoughtful planning and organisation, you can create a memorable event that allows everyone to celebrate your family ties in comfort and style. Here are some tips for planning the ideal family reunion that will have everyone looking forward to the next gathering.

Choose the Right Location

One of the first decisions you’ll need to make is choosing an appropriate venue that can comfortably accommodate your group. Consider booking a large holiday rental home or cottage that has lots of bedrooms, multiple bathrooms, and plenty of common areas for gathering, playing games, and dining together. A large holiday home, Yorkshire with hot tub and other amenities would be ideal. Check that the location is conveniently accessible for most guests.

Send Save-the-Date Notices

Once you’ve selected a date for the reunion, send save-the-date notices to all potential attendees at least 6 months in advance. This gives everyone time to make travel arrangements and block out their schedules. Include key details like the location, dates, and suggested local accommodation options. Ask people to RSVP with a head count of who is planning to come.

Book Activities and Entertainment

Brainstorm fun activities that will appeal to all ages and interests. For kids and teens, consider setting up games or organising a talent show. For adults, you can plan lawn games, trivia, or karaoke. See if there are interesting local attractions or tours you can book as a group. Having scheduled activities makes the time more memorable.

Plan the Menu

Food always brings people together. Pull together some crowd-pleasing recipes and make task assignments for dishes people can contribute. Make sure to include options for any dietary needs. Having some meals catered is a great way to give the hosts a break from cooking. You can do a welcome dinner or farewell brunch. Stock up on snacks, drinks and desserts.

Create a Reunion Website

Set up a reunion website or Facebook group to coordinate everything in one place. This allows you to share details about travel, lodging, activities, and more. Visitors can RSVP, sign up to bring food, and post questions. Share photos from the event afterwards to memorialise all the fun you had.

Send Formal Invitations

About 2-3 months before the reunion, mail out formal invitations with all the key information finalised. Include accommodation suggestions and travel directions. Create an Evite or online invitation as well for convenience. Start a packing list on the reunion website so people remember to bring supplies, games, or anything else to contribute.

Plan Group Transportation

Figure out an airport shuttle schedule or shared carpooling plans to transport guests from airports, train stations, or bus depots if needed. This ensures everyone can get to the venue conveniently without the stress of renting cars. Have clear arrival instructions available on your website.

Delegate Responsibilities

Get family volunteers to help with tasks like making welcome bags, planning games and activities, managing the sign-up sheets for food, and taking photos during the event. Share the duties so it’s not all on your shoulders. Take time to enjoy the fruits of your planning labour.

With these tips in mind, you’ll be prepared to host an organised, engaging reunion your family will talk about for years to come. The time invested in thoughtful planning will pay off with wonderful shared memories you’ll all cherish.

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Becoming a parent is one of life’s most profound changes. The demands of caring for little ones can completely transform your lifestyle and priorities. It’s easy to lose touch with the person you were before having children. Reconnecting with your pre-kids self is important for your mental health and happiness, and ultimately benefits your whole family. Here are some tips for rediscovering the hobbies, interests and personality traits that give you joy outside of parenting.

Make Time for Old Hobbies

When you have young children at home, finding time for yourself can seem impossible. But carving out even small windows to engage in hobbies you enjoyed before becoming a parent is vital. Don’t wait for the perfect chunk of free time – it won’t come! Instead, identify ways to incorporate past passions into the margins of your day. Even 15-20 minutes of making art, playing guitar or reading can help centre you. Share your interests with your kids as they grow older.

Socialise with Child-Free Friends

It’s common for new parents’ social circles to shrink and consist mostly of other families. Make an effort to maintain friendships with people who don’t have children. Plan occasional adult-only outings to restaurants, shows or events that remind you of your pre-kids lifestyle. Your friends without kids can provide perspective and a sense of normalcy beyond the world of parenting.

Revisit Old Fashion Choices

Becoming a mum or dad often means adopting a more practical, low-maintenance personal style. Make space in your routine to reconnect with the fashion sense or beauty rituals you enjoyed before having kids. Wear the types of clothes and makeup that make you feel most authentically yourself, when practical. Even symbolic gestures like putting on an old favourite accessory can awaken a sense of your identity beyond parenthood.

Indulge Nostalgic Entertainment

Your TV shows, movies, books and music tastes likely look much different than in your child-free days. Set aside time to rewatch, reread or relisten to old favourites from your youth or that you associate with the person you were before becoming a parent. Feed your soul with entertainment that resonates with your core self. Share beloved classics with kids as appropriate.

Pursue New Interests Too

Reconnecting with your past doesn’t mean you must remain stuck in it. Carve out time to experiment with new hobbies, fashion choices and entertainment as well. Look for classes or groups that align with untapped interests. Adding novelty to your life helps prevent the monotony than can come with the daily parental grind. Bring a beginner’s mindset of curiosity and fun.

Work with a Coach

If you feel overwhelmed about rediscovering who you are beyond a parent, consider working with a parenting coach from The People Practice Group. A parent coach provides structure, accountability and guidance in setting and achieving goals related to your personal growth and fulfilment. Parenting coaching help you honour the demanding role of parenthood while reconnecting with needs beyond caring for your kids. Many offer remote sessions by phone or video chat.

The transition to parenthood often means parts of your pre-kids self recede into the background. But you are still a multidimensional person with a unique spirit to nurture. Reawakening and expressing your whole self – not just the parental role – allows you to bring more joy, presence and creativity to your family. Your journey will benefit your children as much as yourself.

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Sending your children off to school each day can be filled with both excitement and anxiety. As a parent, you want your kids to thrive academically, socially, and emotionally. While you can’t control everything that happens once they leave the house each morning, there are steps you can take to set them up for success. 

Establish a Routine

Having a predictable morning and evening routine can go a long way in making kids feel secure and prepared. Try to stick to regular times for waking up, eating breakfast, and getting ready. Build in time for things like brushing teeth, getting dressed, packing backpacks, and double-checking homework. Clear routines take the guesswork out of the morning rush.

Prioritise Sleep

Make sure your children get enough high-quality sleep each night. Most sleep specialists recommend 9-12 hours for primary school-aged kids and 8-10 hours for secondary schoolers. Establish a regular bedtime and relaxing pre-bed routine. Limit screen time before bed, which can negatively impact sleep. With adequate rest, kids will be more focused and better behaved at school.

Offer a Healthy Breakfast

Fuel up kids with a nutritious breakfast every morning. This gives them the energy to tackle the day ahead. Quick, healthy breakfast ideas include yoghurt with fruit, whole grain cereal or porridge, toast with peanut butter, boiled eggs, and avocado on toast. You can prepare grab-and-go options like breakfast burritos, overnight oats, and smoothies. Offer balanced options from multiple food groups like protein, complex carbs, and healthy fats. 

Teach Organisational Skills

Help kids stay on top of schoolwork by teaching organisational skills. Make sure they have a system for keeping track of assignments and packing what they need the night before. Provide an easily accessible workspace for completing homework. Check agendas and online portals daily to stay up-to-date with schoolwork and activities. Celebrate when they show responsibility in keeping track of their obligations.

Foster Positive Communication

Maintain open communication with your kids about school. Ask them each day about what they learned, who they played with at lunch, and what they’re excited or nervous about. Listen attentively to both the ups and downs. Provide empathy when they struggle with a subject or have a disagreement with a friend. Share in their pride over achievements like a good test score or making the basketball team. Letting them share both worries and wins helps you guide them.

Ask Your School to Provide Canine Assisted Learning

Research shows that having dogs in schools provides a wealth of benefits for kids. Called canine assisted learning, this involves highly trained dogs, like the ones from The Dog Mentor, working with students under a teacher’s supervision. Interacting with dogs cultivates empathy, teaches responsibility, reduces stress and anxiety, and is thought to improve academic engagement. If your school doesn’t have a dog integration programme, ask them to consider it. Explain the well-documented advantages and offer to connect them with reputable training providers. Seeing the far-reaching positive impacts dogs can have will help them say yes to bringing these paw-some classroom companions on board!

The key to school success is supporting your kids’ overall health, well-being and organisational skills. Establishing routines, fostering communication, and keeping them active gives them the tools to thrive academically, socially and emotionally.

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