Ayble Health

Please no, not now 😰

🦠 Ayble is the easiest way to self-manage your IBS or IBD flare ups at home. Start a 7-day free trial today: https://www.ayblehealth.com/

Digestive diseases affect about 40 million people in the United States, resulting in numerous clinical visits and accumulating healthcare costs of an immense $119.6 billion annually.

🔎 https://www.frontiersin.org/articles/10.3389/fpubh.2023.1061453/full

💡 certain foods can help naturally lift your mood and increase your energy level?

Research shows there are twelve nutrients relate to the prevention and treatment of depressive disorders: folate, iron, long-chain omega-3 fatty acids (EPA and DHA), magnesium, potassium, selenium, thiamine, vitamin A, vitamin B6, vitamin B12, vitamin C, and zinc.

These foods had the highest Antidepressant Food Score (AFS); a nutrient profiling system created to inform dietary recommendations concerning mental health.

🦪🥗 Here is a list of the few foods that contain mood-boosting serotonin and dopamine:

• Oysters (56% AFS)⁠
• Watercress (127% AFS)⁠
• Spinach (97% AFS)⁠
• Mustard, turnip, or beet greens (76-93% AFS)⁠
• Clam (30% AFS)⁠
• Lettuces (74-99% AFS)⁠
• Mussels (28% AFS)⁠
• Swiss chard (90% AFS)⁠
• Fresh herbs (cilantro, basil, or parsley) (75% AFS)⁠
• Kale or collards (48-62% AFS)⁠
⁠
*Consult with your doctor or Ayble Health coach for more information and questions. ⁠

Read more here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6147775/

Also me: *steps back inside the house*⁠
⁠
🦠 Ayble is the easiest way to self-manage your IBS or IBD flare ups at home. Get started today with a 7-day free trial: https://www.ayblehealth.com/

🍗 Craving protein but managing IBS on a low-FODMAP diet? Here are four low-FODMAP proteins and its serving that equals 10g protein.⁠
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Share your favorite low-FODMAP protein swaps if you don't see them on the list👇⁠
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*Please consult with your doctor or your Ayble Digestive Health Coach for questions and comments.⁠
⁠

🔎 https://www.monashfodmap.com/about-fodmap-and-ibs/high-and-low-fodmap-foods/

And then you’re too afraid to eat anything for the next 2-5 business days...

Ayble is the easiest way to self-manage your flare-ups at home. Start a 7-day free trial today: https://www.ayblehealth.com/

81% ‍of Ayble users reported significantly improved IBS or IBD symptoms.

Ayble is a science-backed digestive health app that's built on the largest GI data ecosystem in the world.

Start your 7-day free trial today: https://www.ayblehealth.com/

Your essential guide to gut-friendly carbohydrates and recommended serving sizes 🍚🌽

Corn: 2.12 oz.
Oats: 1.41 oz.
Quinoa: 5.47 oz.
Rice: 6.70 oz.
Sorghum: 3.53 oz.
Tapioca: 5.64 oz.

Remember, everyone's gut health journey is unique. Please consult with your doctor or Digestive Health Coach for questions and comments.

🔎 https://www.healthline.com/nutrition/fodmaps-101 -fodmap-foods

New year, new gut health choices 💫 2024 is just around the corner, it’s the perfect time to embark on your journey to find freedom in your food choices, and comfort in traveling.

We exist to help you do just that -- Ayble is the easiest way to self-manage your IBS symptoms at home. No waiting rooms. No awkward appointments.

We build you a personalized plan for a happier, healthier gut - based on science.

🔗 Start your free 7-day trial today: https://www.ayblehealth.com/

Just trying to survive…

🦠 Ayble is the easiest way to self-manage your IBS symptoms at home. Get started today with a 7-day free trial: https://www.ayblehealth.com/

Take care of your gut, it’ll reward you in many different ways ✨

We build you a personalized plan for a happier, healthier gut - based on science 🔗 Start your free 7-day trial today: https://www.ayblehealth.com

Embrace the bloat ✨

🦠 Ayble is the easiest way to self-manage your IBS symptoms at home. Get started today with a 7-day free trial: https://www.ayblehealth.com/

🍳 Easy to make breakfast ideas that are ready in 15 minutes or less! Let’s get it 🤌

Recipe and ingredients below👇

1️⃣ Avocado & smoked salmon omelet - 2 large eggs, 1 teaspoon low-fat milk, pinch of salt, 1/4 avocado, 1 ounce smoked salmon, 1 tbsp chopped basil, .

Beat eggs with milk, add egg mixture to oiled pan and cook until bottom is set and center is slightly runny, flip omelet over and cook until set, top with avocado, salmon and basil. Drizzle with remaining oil.

2️⃣ Overnight oats & chia - 1 1/3 cups unsweetened almond milk, 1 cup old fashioned rolled oats, 3 tablespoons chia seeds, 1-2 tablespoons maple syrup, 1 serving of preferred low-FODMAP fruit.

Mix everything together in an airtight container, then refrigerate overnight.

3️⃣ Blueberry pecan oatmeal - 1 cup water, pinch of salt, 1/2 cup old-fashioned oats, 1/2 cup blueberries, 2 tbsp lactose-free yogurt, 1 tbsp chopped pecans, 2 tsp maple syrup.

Bring water and salt to boil, stir in oats and cook until liquid is absorbed. Remove from heat, cover and let stand for 2 minutes. Top with blueberries, yogurt, pecans and syrup.

4️⃣ Egg and cheese bake - 1 cup chopped spinach, 2 large eggs, 1 tsp milk, 2 tbsp lactose-free cheese.

Add spinach to ramekin with cooking spray, crack eggs on top, drizzle with milk and season with salt and pepper. Sprinkle with cheese, microwave for about 2 minutes until eggs are set.

*Consult with your doctor or one of Ayble’s Digestive Health Coaches for more information and questions. ⁠

🔎 https://www.eatingwell.com/gallery/8025329/warm-comforting-breakfast-recipes-in-15-minutes/

🦠 IBS comes in different types, each with its own set of challenges.

There are four main subtypes: IBS-C, IBS-D, IBS-M, and IBS-U.
Each is named in relation to experience in bowel movements.

1️⃣ IBS-C (IBS with constipation): You will experience fewer bowel movements overall and may strain when passing a stool. Common symptoms are infrequent bowel movements, lumpy or hard stools, straining when passing a bowel movement, and feels of blockage.

2️⃣ IBS-D (IBS with diarrhea): You may feel like you need to go to the toilet more frequently. Common symptoms are frequent bowel movements, loose stools, feelings of urgency.

3️⃣ IBS-M (IBS with mixed bowel habits): Your bowel habits are inconsistent. You may experience changes in your stools and bowel habit on a daily basis.

4️⃣ IBS-U (IBS unclassified): You have met the criteria for IBS but your symptoms don't fall into the other categories.

Whether you're dealing with IBS-C, D, M, or U, our dedicated GI-centric health coaches understand the nuances and can help you manage your symptoms more effectively.

➡️ Start your 7-day free trial today: https://www.ayblehealth.com/

🔎https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3865067/

🧘‍♀️When coping with high stress or anxiety, various breathing techniques can offer a sense of calm and relaxation.

Here are five different breathing techniques to start doing today.

Note: Try dedicating a certain amount of time a few times per week to get started. Even just as much as 5 minutes a day can make great habit!

1. Pursed lip breathing - relax neck and shoulders, inhale slowly through nose for 2 counts, purse your lips as though you were going to whistle, exhale slowly for a count of 4

2. Diaphragmatic breathing - lie on back with knees slightly bent, one hand on upper chest and one below rib cage, slowly inhale through nose, feeling your stomach pressing into hand and keeping other hand as still as possible, exhale using pursed lips

3. Breath focus technique - lie down, bring awareness to breaths and notice differences between normal and deep breathing, practice your deep breathing, place one hand below belly button, notice how it rises with each inhale and falls with exhale, let out loud sigh with each exhale, begin practice of breath focus by combining deep breathing with imagery and a focus word or phrase to support relaxation, begin inhaling positive phrase and exhaling negative (ex. Inhaling peace, exhaling anxiety)

4. Lion’s breath - sit down and cross legs, press palms against knees with fingers spread, inhale deeply and open eyes wide, at the same time open your mouth and stick your tongue out downward, contract muscles at front of your throat as you exhale by making a long “haaa” sound

5. Alternate nostril breathing - sit down, lift right hand toward nose, pressing pinky and ring fingers down toward palm and leaving others extended, after an exhale use right thumb to close right nostril, inhale through left nostril then close left nostril with your right index finger, release your thumb and exhale out through right nostril. continue cycle

🔎 https://www.healthline.com/health/breathing-exercise -lip-breathing

Tis’ the season to indulge in this bloat-free low-FODMAP sugar cookie recipe 🍪🎄You won't even be able to notice they are different from the usual treats!

〰 Serving Size: 6

〰 Ingredients for cookies:⁠
2 cups Gluten free baking powder
1/4 tsp salt
1/2 cup unsalted butter, room temp, cut into pieces
1 cup sugar
2 tsp vanilla extract
1 large egg

〰 Ingredients for icing:⁠
3 cups sifted confectioners sugar
3 large egg whites
2 tbsp water
Gel or paste food coloring
Low-FODMAP sprinkles

〰 Method for cookies: ⁠
1. Whisk flour and salt together in a small bowl to aerate and combine; set aside.
2. Place butter in bowl of mixer and beat with flat paddle on medium-high speed until creamy, about 2 minutes. Add sugar and continue beating until light and fluffy. Add in vanilla extract and egg and beat until well combined.
3. Add about 1/3 of the flour, then mix. Gradually add remaining flour until blended. Form into a very flat disc and wrap in plastic wrap. Refrigerate for at least 1 hour.
4. Position racks in lower and upper oven. Preheat oven to 350°F/180°C. Line two cookie sheet pans with parchment paper.
5. Remove cookie dough from refrigerator and roll out to ¼ inch thickness on lightly floured parchment paper; Cut out cookies with shapes of choice. Transfer cookies to prepared pans placing 1 ½ inches apart.
6. Bake for about 8 to 10 minutes or until edges have just begun to turn light golden brown. Slide parchment onto racks to cool cookies completely.

〰 Method for icing: ⁠
1. Place confectioners’ sugar and egg whites (or substitute), and water, if using, in a clean and grease-free bowl.
2. Whip on high speed with electric mixer until thick and creamy, about 6 minutes. (If using a stand mixer, use the balloon whip attachment). Tint, if desired, with food coloring. Use a toothpick to pick up small amounts of color; you can always add more.
3. Apply to cookies, add sugar on the icing if you would like a sparkle! Add low-FODMAP sprinkles for the final touch

Tips:
To make thicker icing that can be used for bold 3-D type effects, remove the 2 tbsp of water from the recipe.

*Consult with your doctor or Ayble Health coach for more information and questions. ⁠

🔎 https://www.fodmapeveryday.com/recipes/decorated-sugar-cookies-low-fodmap-gluten-free/

With Ayble, we help you find lasting digestive relief and improve your overall gut health.

Start a free 7-day trial today: https://www.ayblehealth.com/

💡Learn how to fix the miscommunication between your gut and brain.

Our psychological support will help you learn practices to reduce your stress response and calm your gut-brain connection.⁠

Don’t suffer in silence, get started with a free 7-day trial today: https://www.ayblehealth.com/

No more waiting rooms, no awkward appointments, no costly pills.

Ayble is the easiest way to self-manage your gut symptoms without leaving the comfort of your home.

Our mind-gut program combines evidence-based psychology techniques in a personalized program that includes…

✅ Cognitive behavior therapy (CBT), to help change unhelpful ways of thinking, feeling and behaving pertaining to your gut symptoms

✅ Gut-directed hypnotherapy (GDH) so you can practice deep relaxation techniques to calm your gut

✅ Acceptance and commitment therapy (ACT) to help you make specific adjustments to thoughts and feelings around your gut symptoms

✅ Breathing, relaxation and mindfulness techniques to use whenever life gets a bit hectic

Start your 7-day free trial today: https://www.ayblehealth.com/

Exciting news 🚀We are proud to announce a groundbreaking, first-of-its-kind partnership with the Mayo Clinic!

We're working together with the Mayo Clinic Complex Care Program to offer a hybrid care model that matches patients with the appropriate virtual and in-person care based on acuity and need. By matching the right care for a patient at the right time, we're finally able to meet the needs to ALL GI patients.

This pioneering partnership between Ayble Health and Mayo Clinic introduces a hybrid care model, blending virtual and in-person care.

This model is designed to provide the most appropriate care for each patient, based on their individual needs and the severity of their condition, ensuring comprehensive care for all gastrointestinal patients.

We believe that transformative progress in population health is rooted in community building. Partnering with the Mayo Clinic, a leader in gastrointestinal care since 1990, represents a significant step forward in our mission to revolutionize collaborative care models in digestive health.

🗞 Read more here: https://www.fiercehealthcare.com/digital-health/ayble-health-mayo-clinic-collaborate-treat-high-acuity-patients

Did you know? A staggering 60-70 million people are affected by digestive diseases in the US alone 📊 And out of that, about 48 million people seek help from primary care.

These can create serious disruptions to your daily life, and many of which can only be diagnosed by a medical professional. Yet, patients often wait to get help until it becomes severe to finally take action.

It’s important to seek help if you’re struggling with a digestive disease like IBS, IBD, Crohn’s Disease and UC — as finding lasting digestive relief will improve your overall gut health including unexplained depression, mood swings and anxiety.

Waiting to see your doctor? Ayble is also for undiagnosed patients. Get started today to find digestive relief: https://www.ayblehealth.com/

The dinner vibes are great but my stomach decided to throw its own party... 🍽️

Researchers found that 29% of coffee drinkers report a desire to p**p after drinking coffee. Here’s what’s going on.

Coffee contains acids shown to boost levels of the hormone gastrin, which stimulates involuntary muscle contractions in your stomach to get your bowels moving. It happens with both regular and decaffeinated coffee, but research shows that caffeinated coffee can boost activity in your gut 23% more than decaf coffee.

If you add milk or cream in your coffee like most, it also may be contributing. These can trigger GI issues within 30 minutes of the consumption if you have lactose intolerance, which an estimated 65% of people suffer from.

Health conditions like IBS may heighten your restroom response to coffee, and you might just even be more prone to having a gastro reaction to coffee than others.

So while coffee can act as a double-edged sword, potentially aiding in relief from constipation for some, it may also trigger digestive discomfort for others, especially those with underlying health conditions. As everyone's body responds differently, it's crucial to consult with your Ayble health coach to understand what works best for you.

🔎 https://health.clevelandclinic.org/why-does-coffee-make-you-p**p/ #:~:text=Coffee%20stimulates%20colon%20contractions&text=(Medical%20lingo%3A%20Peristalsis%20is%20the,to%20get%20your%20bowels%20moving.

“The king of fruits,” commonly known as kiwifruit, has been praised based on its remarkable abundance of vitamin C, polyphenols, and other health-beneficial metabolites that have excellent antioxidative properties. They also contribute to improved mood, memory and mental function.

Kiwi could improve these impairments through activation of microglia, the immune cells of the brain, which inhibits neuroinflammatory and neurodegenerative processes. This leads to enhanced cognitive performance, thus reducing brain fog.

Research has shown there is a negative association between vitamin C intake and fatigue, with a doubling of symptoms observed in people consuming less than 100 mg of vitamin C daily compared to consuming more than 400 mg daily.

Also, those with adequate vitamin C levels showed significantly better memory, attention, reaction time, and focus than those with low vitamin C levels. Low levels of vitamin-c have also shown to be associated with other changes in mental function like depressive symptoms, irritability and confusion.

Eating two kiwis per day will result in saturating levels of vitamins; more than 200 mg of vitamin C which is considered an optimal intake to show positive effects.

🔎 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4153016/