DR MICHAEL MOSLEY: The simple 麻薬-解放する／自由な 直す／買収する，八百長をするs to cure bloating and tummy troubles
People いつかs stop me in the street to 雑談（する） about a health problem. And because gut health is my pet topic, the thing they often want to discuss is their bowels ― and in particular, irritable bowel syndrome (IBS).
That's not surprising, given that as many as one in three of us 苦しむs from it, によれば the charity Gut UK.
IBS symptoms ― such as cramps, bloating, 苦痛 and diarrhoea or constipation ― 普通は rumble on for a while, but often get worse when 患者s 攻撃する，衝突する their 30s, though we don't know why.
In fact we don't really know what 原因（となる）s the 条件 itself, either ― and there is no known cure.
But ますます 研究 示唆するs simple lifestyle changes could help 妨げる (and perhaps also minimise) symptoms.
In a 熟考する／考慮する just published in the 定期刊行物 Gut, not smoking, vigorous 演習 and getting at least seven hours' sleep at night appeared to have the biggest 影響 ― かもしれない because smoking raises inflammation, while 演習 and sleep help 規制する bowel 機能（する）／行事 and support 免疫.
患者s who followed dietary 計画（する）s did much better than those on 医薬, with 76 per cent of the low-FODMAP group, and 71 per cent of those on the low-carb diet,?報告（する）／憶測ing 意味ありげに 改善するd symptoms
Now an even more 最近の 熟考する／考慮する, 報告（する）／憶測d just last week, has 確認するd the 利益 of cutting out 確かな carbs, showing that this can be more 効果的な than 医薬.
研究員s at the University of Gothenburg 無作為に 配分するd 患者s with 穏健な to 厳しい IBS symptoms to a low-carb diet; a low-FODMAP diet (where you 削減（する） out particular carbohydrates, known as FODMAPs, that our small intestine often struggles to 吸収する); or 医薬 to 扱う／治療する their particular symptoms, such as constipation or diarrhoea.
The 患者s who followed either of the dietary 計画（する）s did much better than those on the 医薬, with 76 per cent of the low-FODMAP group, and 71 per cent of those on the low-carb diet, 報告（する）／憶測ing 意味ありげに 改善するd symptoms, compared to 58 per cent in the 医薬 group.
After six months, while some had returned to their previous eating habits, 68 per cent of the low-FODMAP group were still 報告（する）／憶測ing 利益s, compared to 60 per cent on the low-carb diet.?
By this point most of those who'd started on 医薬 were also on one of these diets and were delighted with the results.
So what's going on? One of the more plausible theories about IBS is that it's the result of an 極端に 極度の慎重さを要する large bowel (or 結腸), or かもしれない a problem with your 免疫の system, either of which could be the result of having had a previous gut 感染.
Once your gut has been sensitised by an 感染, there are 確かな carbs that can 誘発する／引き起こす an attack of IBS.?
These are the FODMAPs ― or fermentable oligosaccharides, disaccharides, monosaccharides and polyols. The 誘発する／引き起こす foods 変化させる with the individual, but typically 含む:
? 酪農場 製品s, such as milk, cheese, yoghurt and ice cream
? Wheat-based foods, such as bread, cereal, 薄焼きパン／素焼陶器s and pasta
? Beans and lentils
? Vegetables, such as artichokes, asparagus, onions and garlic
? Fruits, such as apples, cherries, pears and peaches
FODMAPs in these foods can be 貧しく 吸収するd, so reach the large bowel 大部分は undigested, where they're fermented by gut bacteria which produce gas and 原因（となる） symptoms such as bloating.
The low-FODMAP diet was developed at Monash University in Melbourne, Australia, around 15 years ago, and has been shown to 改善する IBS symptoms and help 患者s identify their 誘発する／引き起こすs (because it is 高度に 制限する, it's not meant to be used long 称する，呼ぶ／期間／用語 and should be 監督するd by a 医療の professional).
The difference it can make became （疑いを）晴らす to me last year when I made a TV series, Secrets Of Your Big Shop, for Channel 4.
One of the people we filmed was 34-year-old Natalie Sharpe, who 苦しむd from terrible bloating and 苦痛 原因（となる）d by IBS. With the help of a nutritionist we 工夫するd a new eating 計画（する） for her, cutting out garlic and onions, along with most foods 含む／封じ込めるing wheat or 酪農場, and swapping to a diet with rainbow veg ― e.g. peppers, carrots, courgettes and broccoli ― which are 罰金 on a low-FODMAP diet ― 加える, fish and chicken.
Before Natalie started on her new diet, we 実験（する）d her poo to see what was happening to her gut microbiome ― there were hardly any good bacteria, 特に those that play a 役割 in 静めるing 負かす／撃墜する inflammation in the gut.
After a couple of months of her new diet, Natalie had lost 6kg (just under 1st) and 3in from around her waistline. Her gut microbiome 繁栄するd and her symptoms had all 改善するd.
As she said to me at the time, 'I just feel really wow to be honest'.
I spoke to Natalie this week and she told me she's now eating some wheat and 酪農場, but not as much as before. She's lost more 負わせる and still feels fantastic.
If you have 厳しい IBS then do talk to your doctor before starting a new diet, and you might want to 支払う／賃金 to see a dietitian.
There's plenty of （警察などへの）密告，告訴（状） about low-FODMAP or low-carb diets on the internet (though it is meant to be a 一時的な 手段, while you 人物／姿／数字 out which foods 誘発する／引き起こす your symptoms). My 調書をとる／予約する, the Clever Guts 国会, is all about this, too. Whatever you decide to do, good luck!
Why music doesn't bring me joy?
Many of my friends love music and can hum the tunes and 引用する the lyrics from hundreds of songs.
Sadly, although I do やめる like music, it has never really touched my soul. And when it comes to the music 一連の会議、交渉／完成する in pub quizzes, I'm useless.
My musical anhedonia (the 称する，呼ぶ／期間／用語 for not 伸び（る）ing joy from music) could be because as a family, we never really listened to music at home. But there could also be a genetic 構成要素, which was the suggestion from a new 熟考する／考慮する of more than 9,000 twins by the Max Planck 学校／設ける for Psycholinguistics in the Netherlands.
The 熟考する／考慮する 設立する that 遺伝子s play a 重要な 役割 in whether you enjoy music, and that this 楽しみ doesn't depend on whether you can play an 器具 or sing.
Just 同様に I 港／避難所't been 招待するd on to 砂漠 Island レコードs yet.
The 演習 that's best for workaholics??
We know that one of the best ways to 減ずる our 危険 of having a heart attack or 一打／打撃 is to do plenty of aerobic 演習 (walking, swimming, cycling) and strength-building 演習s, such as squats. These can help by lowering 血 圧力, for instance ― but they also have a big 衝撃 on 強調する／ストレス, which is important.
At university I remember doing a personality 実験（する） which showed I'm a Type A ― this means I'm an impatient, driven, high-達成するing workaholic. I was also told that 強調する／ストレスd-out Type As have a greater 危険 of dying from heart 病気, so it would be a good idea to slow 負かす／撃墜する and smell the flowers. Now new 研究 示唆するs it's 強調する／ストレスd-out Type As who might 利益 most from 存在 more active.
In a 熟考する／考慮する published this month in the 定期刊行物 of the American College of Cardiology, 研究員s analysed data from more than 50,000 people over a ten-year period. This showed that people who did at least 150 minutes of moderately vigorous 演習 a week had a 23 per cent lower 危険 of developing heart 病気 than those who didn't.
But the 研究員s also 設立する that the people whose brain 実験（する）s showed they were 高度に 強調する／ストレスd got twice the 利益 from doing 演習 as their more 冷気／寒がらせるd-out 同僚s.
