4 exercises to avoid if you suffer from Irritable Bowel Syndrome

Exercising not only helps to tone your muscles and lose weight but is also considered excellent for a regular bowel movement. Experts suggest that exercising regularly can speed up the digestion process and prevents constipation. However, there are also some exercises that can worsen the symptoms of Irritated Bowel Syndrome or IBS, instead of improving them.
How exercising affects people suffering from IBS
A person suffering from IBS experiences episodes of diarrhea, constipation, and abdominal pain. To get rid of this uncomfortable situation, it is important to stay active and include healthy food in your diet. Exercise is good to get relief from the symptoms of IBS, provided you are performing them moderately. Rigorous workout schedule requires intense movements and bouncing, which can exacerbate the risk of gut damage and make it more vulnerable to pathogenic attack. This can worsen the symptoms of IBS.

Here are 4 exercises that you should avoid if you are suffering from the problem of IBS.

1. Running
Running is an excellent exercise to increase your cardiovascular strength. It helps to tone your legs and speed up the weight loss process. Apart from this, it is good for improving your overall health. But it can even lead to abdominal cramping, which can trigger diarrhea. Jogging might also have a similar impact as it requires continuous bouncing.

2. Ball games
For those who do not like to go to the gym, sports can be an excellent option to stay fit and healthy. Ball training is a perfect combination of strength training with cardiovascular exercise. It does offer numerous health benefits, but it not a good choice for people suffering from IBS. Rapid body movement and bouncing while playing ball games may irritate the stomach, which can trigger muscle spasms in the abdomen.


HIIT is a short burst of intense exercise that gives maximum results in a short time. It helps to build muscle and burn fat quickly. But due to high intensity, this workout can put a lot of stress on the gut, which can lead to digestive issues. If you are struggling with constipation, you should think twice before doing this exercise.

4. Crossfit and intense weight training

Crossfit is a high-intensity workout that requires powerful and sudden bursts of movement. The compound lifts such as squatting and deadlifting puts a lot of pressure on the abdominal area. Apart from this, the intensity of this form of workout can even lead to exercise-induced IBS.

The bottom line
Consider performing low-intensity exercises, which does not require repeated movement or bouncing. Try pilates, brisk walking and yoga to stay fit and healthy. If you love strength training exercise then prefer to lift lower weights.
Cashews contain zinc, which plays a vital role in the strengthening of the immune system against.

Here are some of the wonderful health benefits of cashew

1. It promotes healthy muscles and nerves

Studies have shown that cashew does not only play an important role when it comes to the development of bones, it is also vital for tissues, muscles, and other organs of the body owing to its good source of magnesium.

In addition, the magnesium contained in it helps facilitates the maintenance of healthy blood pressure, sustain the immune system, maintain nerve functions and keep the bones strong.

However, it is important to highlight that a deficiency of magnesium causes disruption in the metabolism of calcium and the hormones responsible for its regulation.

2. It boosts the immune system

Cashews contain zinc, which plays a vital role in the strengthening of the immune system against microbial infections, protein synthesis, and the healing of wounds.

It is extremely important during pregnancy for the growth of the baby and the developmental years of childhood to maintain a healthy body.

3. Cancer Chemopreventive Agent

Studies have shown that cashew contains antioxidants like anacardic acids, cardanols, and cardols. And research has proven that these antioxidants make cashew to be effective for people undergoing treatments for tumour and cancer.

4. It prevents the risk of stroke

Cashews are lower in fat than other popular nuts. It contains an average of 16 grams of fat per 1/4 cup. This fat is mostly unsaturated fatty acids, of which 75 percent is oleic acid, the same type of monounsaturated fat found in olive oil.

However, according to the American Heart Association, cashew can help lower your levels of “bad” cholesterol, or LDL, as well as preventing the risk of stroke and heart attack at the same time when eaten in moderation.

5. It prevents anemia

Studies have shown that cashews are a source of dietary iron which is vital for carrying oxygen around the body and aids in the functioning of enzymes and the immune system.

However, it is important to note that a deficiency of iron in the diet can lead to fatigue, anemia, and an increased susceptibility to infections.

Ebola: Death Toll In DR Congo Rises To 1,540, Says WHO


In an update on Friday, the world health body said 2,284 people had been infected since the outbreak in the country’s Ituri and North Kivu provinces nearly 11 months ago.

Health workers carry out the body of a patient with unconfirmed Ebola virus on August 22, 2018 in Mangina, near Beni, in the North Kivu province


The death toll in the latest outbreak of Ebola in the Democratic Republic of the Congo has risen to 1,540, according to the World Health Organisation (WHO).

In an update on Friday, the world health body said 2,284 people had been infected since the outbreak in the country’s Ituri and North Kivu provinces nearly 11 months ago.

However, vital work of tracing people infected with the deadly virus is progressing, in spite of evidence of “several” massacres in the affected area earlier this month, the organization said.

In spite of the insecurity, WHO insisted that frontline workers were doing all they could to tackle Ebola in North-east DRC.

“We had 637 people who survived the disease, and I think this is important,” Dr. Ibrahima Fall, WHO Assistant Director-General for Emergency Response, told newsmen in Geneva, according to a statement.

He noted that around 90 people were currently receiving treatment for Ebola virus disease infection, while new cases had dropped from 106 two weeks ago, to 79 last week.

At the same time, the UN human rights office, OHCHR, announced that a “robust” probe found that 117 people had been killed in “several massacres” involving multiple villages in gold-rich Ituri, between June 10 and June 13.

“The investigative team confirmed that at least 94 people had been killed in Djugu territory and 23 in Mahagi territory, including a yet to be an undetermined number of women and children.

“Some of the victims were beheaded. Homes and warehouses were burned down after being looted.

“The ferocity and scorched-earth nature of the attacks suggest the assailants intended to prevent survivors from being able to return to their villages,” OHCHR spokesperson, Marta Hurtado, said.

Hurtado was quoted as saying that most of the victims belonged to the Hema community, while the remaining ones were Alur people.

She added that the attackers were reportedly from the Lendu community, echoing an earlier alert from the UN refugee agency, UNHCR.

UNHCR had earlier reported that thousands of people displaced by violence had arrived in Uganda this month, with an average of 311 people crossing the border daily, double the number for May.

Fall explained that major urban centres of Butembo and Katwa were now seeing only “sporadic” cases of infection, thanks to full access.

He, however, cautioned that in Beni, a large town in North Kivu, Ebola had claimed nine lives since Monday.

Contact tracing there and other preventative work was slowed earlier this week amid attacks by taxi drivers who were upset about the death of a colleague who sought help too late, according to him.

Turning to remote areas, Fall confirmed that the “very volatile” security situation had complicated the WHO’s work to tackle “a new hotspot” in Mabalako and Mandima.

“The outbreak started there last year and spread to other regions, so it’s important to break the vicious cycle, to contain very quickly the situation in Mabalako and Mandima, where we have more than 55 percent of the cases coming from.”

He said for the first time in the current outbreak, Ebola had also reached small forest-based villages such as Alima, where access is “more challenging”.

Fall blamed the situation on the presence of armed groups from DRC and neighbouring Uganda.

“You cannot just say, ‘I have access, I can go.’ You have to negotiate; you have to assess conscious that the risk is still important.

“This is because as you know, with Ebola, you only need one case to start spreading or one high-risk contact not followed transfers the disease,’’ he said.