Ok so I have just eaten my last VSL #3 sachet. I am also near the end of my second Endep course. I am still pretty close to following the FODMAP diet. Kind of have become lazy in taking Vitamin D everyday. I know, not wise, but I'm just getting sick of it all. Still drink Sustegen everyday. Trying to keep the exercise up, but don't usually during menstruation because of cramping. Stopped seeing the psychologist. I do not believe that it was really helping. Started to paint, write and sketch, and still from time to time play the piano.
Here are the current symptoms:
- I still have pain every morning and night. More so at night.
- I still have excess flatulence which at times is intolerable and embarrassing.
- My symptoms worsen during menstruation. Ahh the joys of womanhood. I have discovered that Ibuprofen 200 mg seems to work better than Panadol because it also assist with inflammation.
- I have gained a few kilos which is excellent, but must gain at least 4-5 more kilos. Believe it or not but this is very hard to achieve when you are not allowed to eat junk, on a limited diet and experience pain everyday.
- Still have a little nausea every morning and other times but it is tolerable.
Next action plan:
I no longer want to take Endep. Not exactly sure if it is helping in any way so will see how I go without taking it for a few weeks.
I have started to drink Aloe Vera juice. 40ml every morning before breakfast. It is recommended 40ml twice a day but I want to ease into it.
I might even try homeopathy.
Shikz
Monday, 30 July 2012
Sunday, 24 June 2012
Benefits of Aloe Vera Juice/Gel
30/3/2013
If you have a severe case of IBS taking Aloe Vera is unlikely to help. I tried taking it for a few months and it did nothing.
24/6/2012
Aloe vera has been cultivated for several thousand years throughout the tropical and subtropical areas of the world. Its first medical use is not recorded, but the ancient Chinese, Egyptians, Greeks, Indians and Romans all used it extensively as a laxative when taken internally and as an astringent when applied topically.
The following information was gathered from http://www.naturalnews.com/021858.html
Benefits include:
• Halts the growth of cancer tumors.
• Lowers high cholesterol.
• Repairs "sludge blood" and reverses "sticky blood".
• Boosts the oxygenation of your blood.
• Eases inflammation and soothes arthritis pain.
• Protects the body from oxidative stress.
• Prevents kidney stones and protects the body from oxalates in coffee and tea.
• Alkalizes the body, helping to balance overly acidic dietary habits.
• Cures ulcers, IBS, Crohn's disease and other digestive disorders.
• Reduces high blood pressure natural, by treating the cause, not just the symptoms.
• Nourishes the body with minerals, vitamins, enzymes and glyconutrients.
• Accelerates healing from physical burns and radiation burns.
• Replaces dozens of first aid products, makes bandages and antibacterial sprays obsolete.
• Halts colon cancer, heals the intestines and lubricates the digestive tract.
• Ends constipation.
• Stabilizes blood sugar and reduces triglycerides in diabetics.
• Prevents and treats candida infections.
• Protects the kidneys from disease.
• Functions as nature's own "sports drink" for electrolyte balance, making common sports drinks obsolete.
• Boosts cardiovascular performance and physical endurance.
• Speeds recovery from injury or physical exertion.
• Hydrates the skin, accelerates skin repair
There is a lot of information on the website I referred to. I just put up a summary of benefits. So I would advise to actually check out the website.
Now I'm not quite sure which is better, aloe vera gel or juice. It would appear that the gel straight from the plant is quite bitter so some people have recommended adding it to a smoothie. Also, aloe vera from stores can actually contain a lot of chemicals, so you might want to check the labels to avoid the chemicals.
Now I am one to believe that you can't trust everything you read on the internet because I'm not sure how much research has really gone into the topic. So I looked up Aloe Vera on 'The Complete Guide to Herbal Medicines' by Charles W. Fetrow, Pharm.D., and Juan R. Avila, Pharm.D. The book I have was printed in the year 2000. I thought that the information here was important to share.
----------------------------------------------------------------------------------------------------------------------------------
Aloe
Aloe has a long history of popular use. It comes from the aloe vera plant (also called Aloe barbadensis, A. vulgarise hybrids, A. africana, A. ferox, A. perryi, and A. spicata). The plant's large, blade like leaves are a source of aloe gel. Aloe preparations for oral use contain either the colourless juice that comes from plant's top layer or a solid yellow latex obtained by evaporating the juice.
Aloe comes as both topical and oral preparations. Topical preparations contain the colourless aloe gel or aloe vera gel (sometimes mistakenly called "aloe juice"). Aloe gel can be prepared by various methods. Some people prefer to obtain fresh gel directly from the aloe vera plant.
Why people use the herb
- Acne
- AIDS
- Arthritis
- Asthma
- Bleeding
- Blindness
- Bursitis
- Cancer
- Common cold
- Colitis (inflammation of the large intestine)
- Constipation
- Depression
- Diabetes
- Glaucoma
- Hemorrhoids
- Lack of menstruation
- Seizures
- Skin conditions (abrasions, cuts, irritations, minor burns, frostbite, sunburn, and wounds)
- Stomach ulcers
- Varicose veins
Side effects
- Delayed healing of deep wounds (with topical forms)
- Dehydration (with frequent use)
- Intestinal spasms
- Reddish urine (with frequent use)
- Skin irritation (from direct contact)
Aloe can also cause:
- Blood build up in the pelvis (with large does)
- Low blood potassium, resulting in irregular heartbeats, weakness, and flaccid muscles
- Severe diarrhoea, kidney damage, and possible death (from overdose)
- Spontaneous abortion or premature birth if taken during late pregnancy
Interactions
Combining herbs with certain drugs may alter their action or produce unwanted side effects. Don't use aloe internally if you're taking:
- Digoxin (Lanoxin)
- Drugs that cause potassium loss, such as Bumex, Demadex, Edecrin, Lasix, and Sodium Edecrin
- Diuretics
- Drugs for irregular heartbeats
- Steroids
Important points to remember
- Don't use external aloe preparations if you're allergic to aloe of plants in the Liliaceae family (garlic, onions, and tulips)
- Don't take aloe internally if you're pregnant, breast-feeding, or menstruating
- Don't give aloe to children
- Avoid aloe if you have kidney disease or heart disease
- Don't use aloe gel or aloe vera juice internally. You may experience severe stomach discomfort and serious problems from body salt imbalances
- Be aware that four people have died after receiving aloe vera injections for cancer. Injecting aloe vera isn't recommended
What the research shows
Studies show that topical aloe gel application eases acute inflammation and itching, promotes wound healing, and reduces pain. Fresh aloe may have value in treating burns and minor tissue injury, although studies aren't well documented. The Food and Drug Administration considers topical aloe to be generally safe, although it doesn't recommend aloe for any specific condition.
No studies support internal consumption of aloe juice. Aloe laxatives that contain anthraquinone have dramatic effects, and most experts recommend less toxic laxatives.
A recent study found that aloe can alter the body's DNA. This finding may lead to research investigating aloe's possible role in treating cancer.
----------------------------------------------------------------------------------------------------------------------------------
Here are some other useful sites relating to aloe vera:
http://www.earthclinic.com/Remedies/aloe_vera.html - A lot of individuals have replied on this site to inform others of the effects they had when taking aloe vera. Most replies are positive.
http://www.ehow.com/how_2068245_take-aloe-vera-health.html - Typical average intake is about 30 ml one to three times a day. I personally would start small to see how it reacts with your body. You don't want to make things worse.
http://www.aloelife.com/aloeverapages/aloedigestive.html - Another interesting site relating to IBS and Aloe Vera. Recommended dose is 1 tablespoon before each meal to assist with repairing damaged cells.
Shikz
If you have a severe case of IBS taking Aloe Vera is unlikely to help. I tried taking it for a few months and it did nothing.
24/6/2012
Aloe vera has been cultivated for several thousand years throughout the tropical and subtropical areas of the world. Its first medical use is not recorded, but the ancient Chinese, Egyptians, Greeks, Indians and Romans all used it extensively as a laxative when taken internally and as an astringent when applied topically.
The following information was gathered from http://www.naturalnews.com/021858.html
Benefits include:
• Halts the growth of cancer tumors.
• Lowers high cholesterol.
• Repairs "sludge blood" and reverses "sticky blood".
• Boosts the oxygenation of your blood.
• Eases inflammation and soothes arthritis pain.
• Protects the body from oxidative stress.
• Prevents kidney stones and protects the body from oxalates in coffee and tea.
• Alkalizes the body, helping to balance overly acidic dietary habits.
• Cures ulcers, IBS, Crohn's disease and other digestive disorders.
• Reduces high blood pressure natural, by treating the cause, not just the symptoms.
• Nourishes the body with minerals, vitamins, enzymes and glyconutrients.
• Accelerates healing from physical burns and radiation burns.
• Replaces dozens of first aid products, makes bandages and antibacterial sprays obsolete.
• Halts colon cancer, heals the intestines and lubricates the digestive tract.
• Ends constipation.
• Stabilizes blood sugar and reduces triglycerides in diabetics.
• Prevents and treats candida infections.
• Protects the kidneys from disease.
• Functions as nature's own "sports drink" for electrolyte balance, making common sports drinks obsolete.
• Boosts cardiovascular performance and physical endurance.
• Speeds recovery from injury or physical exertion.
• Hydrates the skin, accelerates skin repair
There is a lot of information on the website I referred to. I just put up a summary of benefits. So I would advise to actually check out the website.
Now I'm not quite sure which is better, aloe vera gel or juice. It would appear that the gel straight from the plant is quite bitter so some people have recommended adding it to a smoothie. Also, aloe vera from stores can actually contain a lot of chemicals, so you might want to check the labels to avoid the chemicals.
Now I am one to believe that you can't trust everything you read on the internet because I'm not sure how much research has really gone into the topic. So I looked up Aloe Vera on 'The Complete Guide to Herbal Medicines' by Charles W. Fetrow, Pharm.D., and Juan R. Avila, Pharm.D. The book I have was printed in the year 2000. I thought that the information here was important to share.
----------------------------------------------------------------------------------------------------------------------------------
Aloe
Aloe has a long history of popular use. It comes from the aloe vera plant (also called Aloe barbadensis, A. vulgarise hybrids, A. africana, A. ferox, A. perryi, and A. spicata). The plant's large, blade like leaves are a source of aloe gel. Aloe preparations for oral use contain either the colourless juice that comes from plant's top layer or a solid yellow latex obtained by evaporating the juice.
Aloe comes as both topical and oral preparations. Topical preparations contain the colourless aloe gel or aloe vera gel (sometimes mistakenly called "aloe juice"). Aloe gel can be prepared by various methods. Some people prefer to obtain fresh gel directly from the aloe vera plant.
Why people use the herb
- Acne
- AIDS
- Arthritis
- Asthma
- Bleeding
- Blindness
- Bursitis
- Cancer
- Common cold
- Colitis (inflammation of the large intestine)
- Constipation
- Depression
- Diabetes
- Glaucoma
- Hemorrhoids
- Lack of menstruation
- Seizures
- Skin conditions (abrasions, cuts, irritations, minor burns, frostbite, sunburn, and wounds)
- Stomach ulcers
- Varicose veins
Side effects
- Delayed healing of deep wounds (with topical forms)
- Dehydration (with frequent use)
- Intestinal spasms
- Reddish urine (with frequent use)
- Skin irritation (from direct contact)
Aloe can also cause:
- Blood build up in the pelvis (with large does)
- Low blood potassium, resulting in irregular heartbeats, weakness, and flaccid muscles
- Severe diarrhoea, kidney damage, and possible death (from overdose)
- Spontaneous abortion or premature birth if taken during late pregnancy
Interactions
Combining herbs with certain drugs may alter their action or produce unwanted side effects. Don't use aloe internally if you're taking:
- Digoxin (Lanoxin)
- Drugs that cause potassium loss, such as Bumex, Demadex, Edecrin, Lasix, and Sodium Edecrin
- Diuretics
- Drugs for irregular heartbeats
- Steroids
Important points to remember
- Don't use external aloe preparations if you're allergic to aloe of plants in the Liliaceae family (garlic, onions, and tulips)
- Don't take aloe internally if you're pregnant, breast-feeding, or menstruating
- Don't give aloe to children
- Avoid aloe if you have kidney disease or heart disease
- Don't use aloe gel or aloe vera juice internally. You may experience severe stomach discomfort and serious problems from body salt imbalances
- Be aware that four people have died after receiving aloe vera injections for cancer. Injecting aloe vera isn't recommended
What the research shows
Studies show that topical aloe gel application eases acute inflammation and itching, promotes wound healing, and reduces pain. Fresh aloe may have value in treating burns and minor tissue injury, although studies aren't well documented. The Food and Drug Administration considers topical aloe to be generally safe, although it doesn't recommend aloe for any specific condition.
No studies support internal consumption of aloe juice. Aloe laxatives that contain anthraquinone have dramatic effects, and most experts recommend less toxic laxatives.
A recent study found that aloe can alter the body's DNA. This finding may lead to research investigating aloe's possible role in treating cancer.
----------------------------------------------------------------------------------------------------------------------------------
Here are some other useful sites relating to aloe vera:
http://www.earthclinic.com/Remedies/aloe_vera.html - A lot of individuals have replied on this site to inform others of the effects they had when taking aloe vera. Most replies are positive.
http://www.ehow.com/how_2068245_take-aloe-vera-health.html - Typical average intake is about 30 ml one to three times a day. I personally would start small to see how it reacts with your body. You don't want to make things worse.
http://www.aloelife.com/aloeverapages/aloedigestive.html - Another interesting site relating to IBS and Aloe Vera. Recommended dose is 1 tablespoon before each meal to assist with repairing damaged cells.
Shikz
Saturday, 23 June 2012
Benefits of Cabbage Juice
From researching the internet I came across quite a few sites claiming that cabbage juice has medicinal qualities. It can assist with health in a number of areas, such as reflux and ulcers.
The following information was gathered from Wiki Answers:
http://wiki.answers.com/Q/What_are_the_benefits_of_cabbage_juice
Cabbage contain phytonutrients, works to protect the body from free radicals that can damage the cell membranes. Phytonutrients also signal our genes to increase its production of enzymes involved in detoxification. Cabbage may lower the incidence of cancer, especially in the lung, stomach and colon prostate. Cabbage is a muscle builder, blood cleanser and eye strengthener. The juice of fresh raw cabbage has been proven to heal stomach ulcer. Cabbage is rich in iron and sulfur.
Juice of fresh cabbage is effective in treating fungus infection(due to it sulfur content). Cabbage can lower serum cholesterol. Cabbage contain Sulforaphane, a substance that can increase the production of antioxidant and detoxification enzymes. Sulforaphane works by stimulating the production of glutathione, the body's most important internally produced antioxidant which plays a role in liver detoxification.
Red Cabbage has more phytonutrients than the green cabbage. The vitamin C content of red cabbage is 6-8 times higher than that of the green cabbage. Red cabbage contain anthocyanin (red pigment/color) is an antioxidant that can help protect brain cells, thus can help prevent Alzheimer's disease.
It has the capacity to cure cancer and this is the known fact. There is a big history behind this vegetable if you look back to those Roman and Greeks; they used to drink white fresh cabbage to relive sore or infection eyes. They used to drink to prevent intoxication.
Cabbage acts as to disinfect colon since it contains lactic acid. It also reduces your headache. People suffering from cancer should increase the intake of cabbage as it has got anti-cancer properties to heal. This is good for your skin as well. You can eat cabbage as a cooked vegetable or in the form of salad and you can take it in the form of juice.
You can drink cabbage juice 25-50 ml everyday to treat headache, asthma, bronchitis and other digestion problems. You can also dab white cabbage juice on your mouth to cure ulcer and they say it heals faster.
Cabbage contain phytonutrients, works to protect the body from free radicals that can damage the cell membranes. Phytonutrients also signal our genes to increase its production of enzymes involved in detoxification. Cabbage may lower the incidence of cancer, especially in the lung, stomach and colon prostate. Cabbage is a muscle builder, blood cleanser and eye strengthener. The juice of fresh raw cabbage has been proven to heal stomach ulcer. Cabbage is rich in iron and sulfur.
Juice of fresh cabbage is effective in treating fungus infection(due to it sulfur content). Cabbage can lower serum cholesterol. Cabbage contain Sulforaphane, a substance that can increase the production of antioxidant and detoxification enzymes. Sulforaphane works by stimulating the production of glutathione, the body's most important internally produced antioxidant which plays a role in liver detoxification.
Red Cabbage has more phytonutrients than the green cabbage. The vitamin C content of red cabbage is 6-8 times higher than that of the green cabbage. Red cabbage contain anthocyanin (red pigment/color) is an antioxidant that can help protect brain cells, thus can help prevent Alzheimer's disease.
It has the capacity to cure cancer and this is the known fact. There is a big history behind this vegetable if you look back to those Roman and Greeks; they used to drink white fresh cabbage to relive sore or infection eyes. They used to drink to prevent intoxication.
Cabbage acts as to disinfect colon since it contains lactic acid. It also reduces your headache. People suffering from cancer should increase the intake of cabbage as it has got anti-cancer properties to heal. This is good for your skin as well. You can eat cabbage as a cooked vegetable or in the form of salad and you can take it in the form of juice.
You can drink cabbage juice 25-50 ml everyday to treat headache, asthma, bronchitis and other digestion problems. You can also dab white cabbage juice on your mouth to cure ulcer and they say it heals faster.
The following information was gathered from Healthy-Juicing.com:
Cabbage juice helps to:
- Prevent cancer
- Slow ageing
- Prevent cataracts
- Lowers the risk of babies being born with Spina Bifida
- Heal ulcers
- Lower serum cholesterol
- Reduce risk of heart disease and stroke
- Lose weight
- Clear skin
- Prevent Alzheimer's
- Boost immune function
- Prevent cell damage
- Promote strength
- Relieve muscle soreness
- Treat fungal infections
- Boost energy
- And more
Nutrition includes:
Vitamins and Minerals
- Vitamin A
- Vitamin B6
- Vitamin B12
- Folic Acid
- Niacin
- Riboflavin
- Thiamin
- Vitamin C
- Vitamin E
- Vitamin K
- Calcium
- Copper
- Iron
- Manganese
- Magnesium
- Phosphorus
- Potassium
- Selenium
- Zinc
- Sodium
Shikz
Vitamins and Minerals
- Vitamin A
- Vitamin B6
- Vitamin B12
- Folic Acid
- Niacin
- Riboflavin
- Thiamin
- Vitamin C
- Vitamin E
- Vitamin K
- Calcium
- Copper
- Iron
- Manganese
- Magnesium
- Phosphorus
- Potassium
- Selenium
- Zinc
- Sodium
Shikz
FUTURE NOTE:
I wrote the above in June 2012. It is now February 2013. After trying cabbage juice I believe that this was not helpful in relieving IBS symptoms.
On The Mend: Status 2
Ok, so I agreed to give an update once I have taken a course of antibiotics. Keep in mind that I continued with Endep, the FODMAP diet, Vitamin D and daily exercise which consists of a walk around the block, reps, squats, star jumps and stretches.
Just to fill you in my gastroenterologist prescribed a two week course of rifaximin 500mg. There have been studies showing that 40% of patients with IBS that took rifaximin had symptoms improved. Symptoms improved for a period of two months, sometimes longer.
I am at the end of my second week of taking the antibiotics and unfortunately I did not get the results I was hoping for, however, I have appeared to improve a bit overall over the past month.
- I have not been spitting out bloody mucus. I have come to conclude on this that perhaps at times I may have scratched my throat somehow causing a mild infection which developed the bloody mucus. Not so worried about it. And just incase if the bloody mucus was caused by reflux my mum suggested that I drink half a glass of raw cabbage juice every morning before breakfast for two months. Refer to post "Benefits of Cabbage Juice" for more details.
- The abdominal discomfort and pain and chest discomfort when going to bed does appear to have reduced a bit. I still sometimes have discomfort. I also assisted this by eating a bowl of rice bubbles with little milk and sugar before bed. Thought that this might assist with keeping acid levels low.
- I still have excess flatulence, but overall pain levels have seemed to reduce a little.
Although things appear to be going in a positive direction I still have my off days where I just feel utterly fed up, hopeless and just want it all to end. I sometimes feel as though I will never feel normal again, but all I can do when this happens is try to block that thought out of my head and distract my mind with TV, or piano, or something else.
I am now going to take another course of VSL #3 (a strong pro-biotic filled with 450 billion good bacteria). Each package of VSL has 30 sachets, so the course lasts for a month. At the end of this month I will let you know how I have progressed. If I'm still having problems I am going to try drinking aloe vera juice every day for one to two months. Refer to post "Benefits of Aloe Vera Juice" for more details.
Shikz
Just to fill you in my gastroenterologist prescribed a two week course of rifaximin 500mg. There have been studies showing that 40% of patients with IBS that took rifaximin had symptoms improved. Symptoms improved for a period of two months, sometimes longer.
I am at the end of my second week of taking the antibiotics and unfortunately I did not get the results I was hoping for, however, I have appeared to improve a bit overall over the past month.
- I have not been spitting out bloody mucus. I have come to conclude on this that perhaps at times I may have scratched my throat somehow causing a mild infection which developed the bloody mucus. Not so worried about it. And just incase if the bloody mucus was caused by reflux my mum suggested that I drink half a glass of raw cabbage juice every morning before breakfast for two months. Refer to post "Benefits of Cabbage Juice" for more details.
- The abdominal discomfort and pain and chest discomfort when going to bed does appear to have reduced a bit. I still sometimes have discomfort. I also assisted this by eating a bowl of rice bubbles with little milk and sugar before bed. Thought that this might assist with keeping acid levels low.
- I still have excess flatulence, but overall pain levels have seemed to reduce a little.
Although things appear to be going in a positive direction I still have my off days where I just feel utterly fed up, hopeless and just want it all to end. I sometimes feel as though I will never feel normal again, but all I can do when this happens is try to block that thought out of my head and distract my mind with TV, or piano, or something else.
I am now going to take another course of VSL #3 (a strong pro-biotic filled with 450 billion good bacteria). Each package of VSL has 30 sachets, so the course lasts for a month. At the end of this month I will let you know how I have progressed. If I'm still having problems I am going to try drinking aloe vera juice every day for one to two months. Refer to post "Benefits of Aloe Vera Juice" for more details.
Shikz
Saturday, 26 May 2012
On The Mend: Status 1
Ok, I did mention that I'll keep you informed of how things were going. I haven't yet seen my specialist, so I haven't started the antibiotics yet. I'll be seeing him in roughly a weeks time.
I have finished my course of VSL #3 and am still on the FODMAP diet and Endep. Refer to previous posts for more details on these products.
I'll be honest, the FODMAP diet does not seem to have much effect on me. Granted, too much wheat and onions do seem to cause a bit more trouble, but only if I eat in excess. Since I have started it and to this date, however, there has not really been much changes to my symptoms.
The VSL #3 did seem to help a bit, but not completely, and since I've stopped I seem to be reverting slightly, and I'm not quite sure what Endep is doing.
Current symptoms:
- I often tend to spit a bit of mucus with blood in it usually in the mornings. I am assuming this relates to reflux but I cannot be sure
- When I am ready to go to sleep and lie down in bed I experience abdominal discomfort and mild pain. I also experience discomfort at the back of my throat and chest
- In the evenings, around dinner, I usually experience discomfort and mild to medium pain
- From time to time I experience excruciating pain where I just want to die
- I still have excess flatulence
- Majority of the time I feel weak and fatigued
So overall, not quite the results I was hoping for at this point of time. I do believe continuing with VSL #3 cannot hurt. Even the mild dose of Endep should not cause too much harm.
I am concerned about the FODMAP diet because I do not want my body getting used to eating such a limited amount of food. It is also practically impossible to dine anywhere on this diet. To me, the FODMAP diet does not seem to be a solution. Having said that, the dietician did warn me that this diet may not have any impact on me. In other words, my problem does not appear to be food related because when I had honey or mushrooms in the past this did not seem to trigger abdominal discomfort or pain and these foods have high levels of fructose in them. Of course, when one does have abdominal problems it is just common sense not to eat too much fatty foods or sweets, or foods that are hard to digest anyway. So you need to be careful with what you eat.
I'll post next when I have taken a course of antibiotics and let you know if that has any impact.
Shikz
I have finished my course of VSL #3 and am still on the FODMAP diet and Endep. Refer to previous posts for more details on these products.
I'll be honest, the FODMAP diet does not seem to have much effect on me. Granted, too much wheat and onions do seem to cause a bit more trouble, but only if I eat in excess. Since I have started it and to this date, however, there has not really been much changes to my symptoms.
The VSL #3 did seem to help a bit, but not completely, and since I've stopped I seem to be reverting slightly, and I'm not quite sure what Endep is doing.
Current symptoms:
- I often tend to spit a bit of mucus with blood in it usually in the mornings. I am assuming this relates to reflux but I cannot be sure
- When I am ready to go to sleep and lie down in bed I experience abdominal discomfort and mild pain. I also experience discomfort at the back of my throat and chest
- In the evenings, around dinner, I usually experience discomfort and mild to medium pain
- From time to time I experience excruciating pain where I just want to die
- I still have excess flatulence
- Majority of the time I feel weak and fatigued
So overall, not quite the results I was hoping for at this point of time. I do believe continuing with VSL #3 cannot hurt. Even the mild dose of Endep should not cause too much harm.
I am concerned about the FODMAP diet because I do not want my body getting used to eating such a limited amount of food. It is also practically impossible to dine anywhere on this diet. To me, the FODMAP diet does not seem to be a solution. Having said that, the dietician did warn me that this diet may not have any impact on me. In other words, my problem does not appear to be food related because when I had honey or mushrooms in the past this did not seem to trigger abdominal discomfort or pain and these foods have high levels of fructose in them. Of course, when one does have abdominal problems it is just common sense not to eat too much fatty foods or sweets, or foods that are hard to digest anyway. So you need to be careful with what you eat.
I'll post next when I have taken a course of antibiotics and let you know if that has any impact.
Shikz
Sunday, 20 May 2012
Small Intestinal Bacterial Overgrowth (SIBO)
So I've been doing some research, because unfortunately to this date I'm still getting daily gastrointestinal problems, and I came across this article from medicinenet.com. It's about Small Intestinal Bacterial Overgrowth (SIBO) and how it can be closely related to Irritable Bowl Syndrome (IBS).
The article was written by Dr Jay W Marks, a board-certified internist and gastroenterologist. He graduated from Yale University School of Medicineand trained in internal medicine and gastroenterology at UCLA/Cedars-Sinai Medical Center in Los Angeles. For twenty years he was the Associate Director of the Division of Gastroenterology at Cedars-Sinai Medical Centerand an Associate Professor of Medicine, In Residence, at UCLA. At Cedars-Sinai he co-directed the Gastrointestinal Endoscopy Unit, taught physicians during their graduate and postgraduate training, and performed specialized, non-endoscopic, gastrointestinal testing. He carried out Public Health Service-sponsored (National Institutes of Health) clinical and basic research into mechanisms of the formation of gallstones and methods for the non-surgical treatment of gallstones. He is the author of 36 original research manuscripts and 24 book chapters. He is Co- Editor of the Webster's New World™ Medical Dictionary, Year 2000 First Edition. Dr. Marks presently directs an independent Gastrointestinal Diagnostic Unit where he continues to perform specialized tests for the diagnosis of gastrointestinal diseases.
I'll give a summary here of the article, but for the full version refer to http://www.medicinenet.com/small_intestinal_bacterial_overgrowth/article.htm.
What is SIBO?
The entire gastrointestinal tract, including the small intestine, normally contains bacteria. The number of bacteria is greatest in the colon (at least 1,000,000,000 bacteria per milliliter (ml) of fluid) and much lower in the small intestine (less than 10,000 bacteria per ml of fluid). Moreover, the types of bacteria within the small intestine are different than the types of bacteria within the colon. Small intestinal bacterial overgrowth (SIBO) refers to a condition in which abnormally large numbers of bacteria (at least 100,000 bacteria per ml of fluid) are present in the small intestine and the types of bacteria in the small intestine resemble more the bacteria of the colon than the small intestine.
What Causes SIBO?
- excess gas
- abdominal bloating and distension
- diarrhoea
- abdominal pain
A small number of patients with SIBO have chronic constipation rather than diarrhoea. When the overgrowth is severe and prolonged, the bacteria may interfere with the digestion and/or absorption of food, and deficiencies of vitamins and minerals may develop. Weight loss also may occur. Patients with SIBO sometimes also report symptoms that are unrelated to the gastrointestinal tract, such as body aches or fatigue. The reason for these symptoms is unclear. The symptoms of SIBO tend to be chronic. A typical patient with SIBO can experience symptoms that fluctuate in intensity over months, years, or even decades before the diagnosis is made.
In patients with SIBO, large numbers of gas-producing bacteria (normally present in the colon) are present in the small intestine. The abundant bacteria in the small intestine compete with the small intestine the digestion of sugars and carbohydrates, but unlike the small intestine, the bacteria and produce large amounts of gas.
How does SIBO cause symptoms?
When bacteria digest food in the intestine, they produce gas. The gas can accumulate in the abdomen giving rise to abdominal bloating or distension. Distension can cause abdominal pain. The increased amounts of gas are passed as flatus (flatulence or farts). The bacteria also probably convert food including sugar and carbohydrate into substances that are irritating or toxic to the cells of the inner lining of the small intestine and colon. These irritating substances produce diarrhea (by causing secretion of water into the intestine). There is some evidence that the production of one type of gas by the bacteria-methane-causes constipation.
Relationship between SIBO and irritable bowel syndrome (IBS)
Irritable bowel syndrome (IBS) is a common gastrointestinal condition. Patients with IBS typically complain of abdominal pain associated with bloating, gaseousness, and alterations in their bowel habit (diarrhea, constipation, alternating diarrhea and constipation, or a sense of incomplete evacuation of stool). IBS is a chronic condition. Symptoms can be continuous or vary over months, years, or even decades. While irritable bowel syndrome is not life-threatening, symptoms of irritable bowel syndrome can have a major impact on a person's quality of life and can even be debilitating. For example, a patient with diarrhea after meals may avoid eating out. Patients who experience bloating and abdominal pain after meals may develop a fear of eating. In its extreme, they may even lose weight. Even flatulence can be socially limiting.
There is a striking similarity between the symptoms of IBS and SIBO. It has been theorized that SIBO may be responsible for the symptoms of at least some patients with irritable bowel syndrome. The estimates run as high as 50% of patients with irritable bowel syndrome. Support for the SIBO theory of IBS comes from the observation that many patients with IBS are found to have an abnormal hydrogen breath test, and some patients with irritable bowel syndrome have improvement of their symptoms after treatment with antibiotics, the primary treatment for SIBO. Furthermore, it has been reported that successful treatment of symptoms with antibiotics causes the hydrogen breath test to revert to normal, suggesting that bacteria indeed are causing the symptoms.
Treatment
The two most common treatments for SIBO in patients with IBS are oral antibiotics and probiotics. Probiotics are live bacteria that, when ingested by an individual, result in a health benefit. The most common probiotic bacteria are lactobacilli (also used in the production of yogurt) and bifidobacteria. Both of these bacteria are found in the intestine of normal individuals.
I hope this article helps some people out there. I am currently on VSL#3 myself, and it has reduced the flatulence a bit in my opinion, but I still have problems. I'm going to suggest taking a course of antibiotics to my specialist and see what he thinks. Personally, I don't see the harm in taking one course of antibiotics and then after take a course of probiotics. Reminds me of a computer. Cleaning out all of the bugs and then reintroducing the software.
Shikz
The article was written by Dr Jay W Marks, a board-certified internist and gastroenterologist. He graduated from Yale University School of Medicineand trained in internal medicine and gastroenterology at UCLA/Cedars-Sinai Medical Center in Los Angeles. For twenty years he was the Associate Director of the Division of Gastroenterology at Cedars-Sinai Medical Centerand an Associate Professor of Medicine, In Residence, at UCLA. At Cedars-Sinai he co-directed the Gastrointestinal Endoscopy Unit, taught physicians during their graduate and postgraduate training, and performed specialized, non-endoscopic, gastrointestinal testing. He carried out Public Health Service-sponsored (National Institutes of Health) clinical and basic research into mechanisms of the formation of gallstones and methods for the non-surgical treatment of gallstones. He is the author of 36 original research manuscripts and 24 book chapters. He is Co- Editor of the Webster's New World™ Medical Dictionary, Year 2000 First Edition. Dr. Marks presently directs an independent Gastrointestinal Diagnostic Unit where he continues to perform specialized tests for the diagnosis of gastrointestinal diseases.
I'll give a summary here of the article, but for the full version refer to http://www.medicinenet.com/small_intestinal_bacterial_overgrowth/article.htm.
What is SIBO?
The entire gastrointestinal tract, including the small intestine, normally contains bacteria. The number of bacteria is greatest in the colon (at least 1,000,000,000 bacteria per milliliter (ml) of fluid) and much lower in the small intestine (less than 10,000 bacteria per ml of fluid). Moreover, the types of bacteria within the small intestine are different than the types of bacteria within the colon. Small intestinal bacterial overgrowth (SIBO) refers to a condition in which abnormally large numbers of bacteria (at least 100,000 bacteria per ml of fluid) are present in the small intestine and the types of bacteria in the small intestine resemble more the bacteria of the colon than the small intestine.
What Causes SIBO?
The gastrointestinal tract is a continuous muscular tube through which digesting food is transported on its way to the colon. The coordinated activity of the muscles of the stomach and small intestine propels the food from the stomach, through the small intestine, and into the colon. Even when there is no food in the small intestine, muscular activity sweeps through the small intestine from the stomach to the colon.
The muscular activity that sweeps through the small intestine is important for the digestion of food, but it also is important because it sweeps bacteria out of the small intestine and thereby limits the numbers of bacteria in the small intestine. Anything that interferes with the progression of normal muscular activity through the small intestine can result in SIBO. Simply stated, any condition that interferes with muscular activity in the small intestine allows the bacteria to stay longer and multiply in the small intestine. The lack of muscular activity also may allow bacteria to spread backwards from the colon and into the small intestine.
SIBO Symptoms- excess gas
- abdominal bloating and distension
- diarrhoea
- abdominal pain
A small number of patients with SIBO have chronic constipation rather than diarrhoea. When the overgrowth is severe and prolonged, the bacteria may interfere with the digestion and/or absorption of food, and deficiencies of vitamins and minerals may develop. Weight loss also may occur. Patients with SIBO sometimes also report symptoms that are unrelated to the gastrointestinal tract, such as body aches or fatigue. The reason for these symptoms is unclear. The symptoms of SIBO tend to be chronic. A typical patient with SIBO can experience symptoms that fluctuate in intensity over months, years, or even decades before the diagnosis is made.
In patients with SIBO, large numbers of gas-producing bacteria (normally present in the colon) are present in the small intestine. The abundant bacteria in the small intestine compete with the small intestine the digestion of sugars and carbohydrates, but unlike the small intestine, the bacteria and produce large amounts of gas.
How does SIBO cause symptoms?
When bacteria digest food in the intestine, they produce gas. The gas can accumulate in the abdomen giving rise to abdominal bloating or distension. Distension can cause abdominal pain. The increased amounts of gas are passed as flatus (flatulence or farts). The bacteria also probably convert food including sugar and carbohydrate into substances that are irritating or toxic to the cells of the inner lining of the small intestine and colon. These irritating substances produce diarrhea (by causing secretion of water into the intestine). There is some evidence that the production of one type of gas by the bacteria-methane-causes constipation.
Relationship between SIBO and irritable bowel syndrome (IBS)
Irritable bowel syndrome (IBS) is a common gastrointestinal condition. Patients with IBS typically complain of abdominal pain associated with bloating, gaseousness, and alterations in their bowel habit (diarrhea, constipation, alternating diarrhea and constipation, or a sense of incomplete evacuation of stool). IBS is a chronic condition. Symptoms can be continuous or vary over months, years, or even decades. While irritable bowel syndrome is not life-threatening, symptoms of irritable bowel syndrome can have a major impact on a person's quality of life and can even be debilitating. For example, a patient with diarrhea after meals may avoid eating out. Patients who experience bloating and abdominal pain after meals may develop a fear of eating. In its extreme, they may even lose weight. Even flatulence can be socially limiting.
There is a striking similarity between the symptoms of IBS and SIBO. It has been theorized that SIBO may be responsible for the symptoms of at least some patients with irritable bowel syndrome. The estimates run as high as 50% of patients with irritable bowel syndrome. Support for the SIBO theory of IBS comes from the observation that many patients with IBS are found to have an abnormal hydrogen breath test, and some patients with irritable bowel syndrome have improvement of their symptoms after treatment with antibiotics, the primary treatment for SIBO. Furthermore, it has been reported that successful treatment of symptoms with antibiotics causes the hydrogen breath test to revert to normal, suggesting that bacteria indeed are causing the symptoms.
Treatment
The two most common treatments for SIBO in patients with IBS are oral antibiotics and probiotics. Probiotics are live bacteria that, when ingested by an individual, result in a health benefit. The most common probiotic bacteria are lactobacilli (also used in the production of yogurt) and bifidobacteria. Both of these bacteria are found in the intestine of normal individuals.
The following are some treatment options:
- Neomycin orally for 10 days. Neomycin is not absorbed from the intestine and acts only within the intestines.
- Levofloxacin (Levaquin) or ciprofloxacin (Cipro) for 7 days.
- Metronidazole (Flagyl) for 7 days.
- Levofloxacin (Levaquin) combined with metronidazole (Flagyl) for 7 days.
- Rifaximin (Xifaxan) for 7 days. Rifaximin like neomycin is not absorbed from the intestine, and, therefore, acts only within the intestine. Because very little rifaximin is absorbed into the body, it has few important side effects. Higher than normal doses of rifaximin (1200 mg/day for 7 days) were superior to the standard lower doses (800 or 400 mg/day) in normalizing the hydrogen breath test in patients with SIBO and IBS. However, it is not yet known whether the larger dose is any better at suppressing symptoms.
- Commercially available probiotics such as VSL#3 or Flora-Q, which are mixtures of several different bacterial species, have been used for treating SIBO and IBS, but their effectiveness is not known. Bifidobacterium infantis 35624 is the only probiotic that has been demonstrated to be effective in treating patients with IBS.
I hope this article helps some people out there. I am currently on VSL#3 myself, and it has reduced the flatulence a bit in my opinion, but I still have problems. I'm going to suggest taking a course of antibiotics to my specialist and see what he thinks. Personally, I don't see the harm in taking one course of antibiotics and then after take a course of probiotics. Reminds me of a computer. Cleaning out all of the bugs and then reintroducing the software.
Shikz
The Low FODMAP Diet
Future Update 1/3/2013
So I did follow the FODMAP diet quite religiously for 3-4 months with not much improvement in symptoms. I still experience daily symptoms. What I have realised that what's more important than FODMAP is to eat very light and healthy small meals that are easy to digest, and light easy to digest snacks in-between. Avoiding foods like the following should help:
Red meats, spicy, oily, onion and garlic rich, processed foods, very sugary e.g. chocolate, etc.
Eating half an apple or a few cherries, which are regarded as problem foods, should not cause problems, just don't over eat these items. In fact, it's a good idea not to over eat any item of food. Spread light easy to digests foods throughout the day.
Note that my symptoms are unrelated to intolerances, it's more based on hypersensitivity and a dysfunctional gut. You may have intolerances, so completely avoiding certain foods may help. Every individual case is different.
Posted 20/5/2012
That's right. Still discussing Irritable Bowl Syndrome (IBS). But for those in need of help I thought that it might be useful to provide more detailed information about the FODMAP diet.
History
Dr Sue Shepherd developed the low FODMAP diet in 2001. She has proven, through her pioneering PhD research, that limiting dietary FODMAPs is an effective treatment for people with symptoms of IBS. The low FODMAP diet has been published in international medical journals and is now accepted and recommended as one of the most effective dietary therapies for IBS. For more information refer to www.shephardworks.com.au
The Low FODMAP Diet
FODMAPs are found in foods we eat. FODMAPs is an acronym referring to Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are complex names for a collection of molecules found in food, that can be poorly absorbed by some people. When the molecules are poorly absorbed in the small intestine, these molecules then continue along their journey along the digestive tract, arriving at the large intestine, where they act as a food source to the bacteria that live there normally. The bacteria then digest/ferment these FODMAPs and can cause symptoms of IBS. Symptoms include abdominal bloating and distension, excess wind (flatulence), abdominal pain, nausea, diarrhoea, constipation and other symptoms.
What are the FODMAPs?
Fermentable Oligosaccharides (e.g. Fructans and GOS)
Disaccharides (e.g. Lactose)
Monosaccharides (e.g. excess Fructose)
Polyols (e.g. Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt)
If you have fructose malabsorption there is no need to avoid fructose completely. When glucose is balanced with fructose moderate amounts of fructose can be absorbed without symptoms, for example, kiwi fruit has 4 units of fructose per 100g and 4 units of glucose per 100g, which means that there will be zero excess free fructose. In other words, you can enjoy fruits that contain fructose, however, it is just not recommended to have large servings at a time.
Foods with Excess Fructose, Fructans and Polyols
PROBLEM FRUITS
Apple, cherries, mango, nashi fruit, pear, watermelon, natural juice in tin fruit, custard apple, figs, nectarine, peach, persimmon, watermelon, blackberries, nectarine, plum, prune, clingstone peaches
ALTERNATIVE FRUITS (in small amounts)
Banana, blueberries, boysenberry, canteloupe, carambola, cranberry, durian, grapes, grapefruit, honeydew melon, kiwi, lemon, lime, mandarin, orange, passionfruit, paw paw, pineapple, raspberry, rhubarb, strawberry, tangelo
Dried fruits - Banana chips, currants, dates, sultanas, raisins
Avocado, lychee, longon
PROBLEM VEGETABLES
Asparagus, artichokes, sugar snap peas, asparagus, chicory, dandelion leaves, garlic, legumes and lentils, leek, onion, shallot, spring onion (white part), cauliflower, mushrooms
ALTERNATIVE VEGETABLES
Alfalfa, bamboo shoots, bean shoot, beans (green), bok choy, capsicum, carrot, chives, choy sum, cucumber, endive, eggplant, ginger, lettuce, marrow, olives, parsnip, potato, pumpkin, silver beet, spring onion (green part), spinach, squash, swede, taro, tomato, turnip, yam, zucchini
In small amounts - Beetroot, butternut pumpkin, broccoli, brussel sprouts, cabbage, celery, corn, fennel, okra, peas, snow peas, sweet potato
Note: It has been observed that onion is one of the greatest contributors to IBS symptoms, so try to strictly avoid onion for at least three months. Also, onion is not an "allergen" so it does not have to be declared on the ingredients list if it is a component of other ingredients. It may also be found in the following:
- Chicken salt
- Vegetable salt
- Vegetable powder
- Dehydrated vegetables
- Stocks
- Gravies
- Soups
- Marinades
- Sauces
Other Foods Containing Fructose and FODMAPs
Honey
Alternatives - Golden syrup, treacle, pur/natural maple syrup, molasses, rice syrup, peanut butter, nutella, jam and marmalade
Corn Syrups
Alternatives - Table sugar, caster sugar, icing sugar, brown sugar, raw sugar
Pistachio nuts
Alternatives - Other nuts and seeds
Inulin (artificial fibre)
Alternatives - Chia seed, linseed, sunflower, almond meal, psyllium, oat bran, rice bran, nuts and seeds
Artificial sweeteners (e.g. gums, mints, lollies, dairy desserts)
Alternatives - Equal, Nutrasweet, Sucralose, Aspartame, Saccharine, Stevia, Minties, Tic Tacs, Mentos
Wheat and Rye Restriction
Wheat, rye and barley are only problem ingredients when consumed in large amounts (e.g. breads, cereals, pasta).
ALTERNATIVES TO WHEAT BASED FOODS
Rice, corn, potato, oats, topiaca, amaranth, quinoa, millet, sorghum, buckwheat (soba), arrowroot, sago
Anyway, I hope that above provided some useful information for some.
Shikz
So I did follow the FODMAP diet quite religiously for 3-4 months with not much improvement in symptoms. I still experience daily symptoms. What I have realised that what's more important than FODMAP is to eat very light and healthy small meals that are easy to digest, and light easy to digest snacks in-between. Avoiding foods like the following should help:
Red meats, spicy, oily, onion and garlic rich, processed foods, very sugary e.g. chocolate, etc.
Eating half an apple or a few cherries, which are regarded as problem foods, should not cause problems, just don't over eat these items. In fact, it's a good idea not to over eat any item of food. Spread light easy to digests foods throughout the day.
Note that my symptoms are unrelated to intolerances, it's more based on hypersensitivity and a dysfunctional gut. You may have intolerances, so completely avoiding certain foods may help. Every individual case is different.
Posted 20/5/2012
That's right. Still discussing Irritable Bowl Syndrome (IBS). But for those in need of help I thought that it might be useful to provide more detailed information about the FODMAP diet.
History
Dr Sue Shepherd developed the low FODMAP diet in 2001. She has proven, through her pioneering PhD research, that limiting dietary FODMAPs is an effective treatment for people with symptoms of IBS. The low FODMAP diet has been published in international medical journals and is now accepted and recommended as one of the most effective dietary therapies for IBS. For more information refer to www.shephardworks.com.au
The Low FODMAP Diet
FODMAPs are found in foods we eat. FODMAPs is an acronym referring to Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are complex names for a collection of molecules found in food, that can be poorly absorbed by some people. When the molecules are poorly absorbed in the small intestine, these molecules then continue along their journey along the digestive tract, arriving at the large intestine, where they act as a food source to the bacteria that live there normally. The bacteria then digest/ferment these FODMAPs and can cause symptoms of IBS. Symptoms include abdominal bloating and distension, excess wind (flatulence), abdominal pain, nausea, diarrhoea, constipation and other symptoms.
What are the FODMAPs?
Fermentable Oligosaccharides (e.g. Fructans and GOS)
Disaccharides (e.g. Lactose)
Monosaccharides (e.g. excess Fructose)
Polyols (e.g. Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt)
If you have fructose malabsorption there is no need to avoid fructose completely. When glucose is balanced with fructose moderate amounts of fructose can be absorbed without symptoms, for example, kiwi fruit has 4 units of fructose per 100g and 4 units of glucose per 100g, which means that there will be zero excess free fructose. In other words, you can enjoy fruits that contain fructose, however, it is just not recommended to have large servings at a time.
Foods with Excess Fructose, Fructans and Polyols
PROBLEM FRUITS
Apple, cherries, mango, nashi fruit, pear, watermelon, natural juice in tin fruit, custard apple, figs, nectarine, peach, persimmon, watermelon, blackberries, nectarine, plum, prune, clingstone peaches
ALTERNATIVE FRUITS (in small amounts)
Banana, blueberries, boysenberry, canteloupe, carambola, cranberry, durian, grapes, grapefruit, honeydew melon, kiwi, lemon, lime, mandarin, orange, passionfruit, paw paw, pineapple, raspberry, rhubarb, strawberry, tangelo
Dried fruits - Banana chips, currants, dates, sultanas, raisins
Avocado, lychee, longon
PROBLEM VEGETABLES
Asparagus, artichokes, sugar snap peas, asparagus, chicory, dandelion leaves, garlic, legumes and lentils, leek, onion, shallot, spring onion (white part), cauliflower, mushrooms
ALTERNATIVE VEGETABLES
Alfalfa, bamboo shoots, bean shoot, beans (green), bok choy, capsicum, carrot, chives, choy sum, cucumber, endive, eggplant, ginger, lettuce, marrow, olives, parsnip, potato, pumpkin, silver beet, spring onion (green part), spinach, squash, swede, taro, tomato, turnip, yam, zucchini
In small amounts - Beetroot, butternut pumpkin, broccoli, brussel sprouts, cabbage, celery, corn, fennel, okra, peas, snow peas, sweet potato
Note: It has been observed that onion is one of the greatest contributors to IBS symptoms, so try to strictly avoid onion for at least three months. Also, onion is not an "allergen" so it does not have to be declared on the ingredients list if it is a component of other ingredients. It may also be found in the following:
- Chicken salt
- Vegetable salt
- Vegetable powder
- Dehydrated vegetables
- Stocks
- Gravies
- Soups
- Marinades
- Sauces
Other Foods Containing Fructose and FODMAPs
Honey
Alternatives - Golden syrup, treacle, pur/natural maple syrup, molasses, rice syrup, peanut butter, nutella, jam and marmalade
Corn Syrups
Alternatives - Table sugar, caster sugar, icing sugar, brown sugar, raw sugar
Pistachio nuts
Alternatives - Other nuts and seeds
Inulin (artificial fibre)
Alternatives - Chia seed, linseed, sunflower, almond meal, psyllium, oat bran, rice bran, nuts and seeds
Artificial sweeteners (e.g. gums, mints, lollies, dairy desserts)
Alternatives - Equal, Nutrasweet, Sucralose, Aspartame, Saccharine, Stevia, Minties, Tic Tacs, Mentos
Wheat and Rye Restriction
Wheat, rye and barley are only problem ingredients when consumed in large amounts (e.g. breads, cereals, pasta).
ALTERNATIVES TO WHEAT BASED FOODS
Rice, corn, potato, oats, topiaca, amaranth, quinoa, millet, sorghum, buckwheat (soba), arrowroot, sago
Anyway, I hope that above provided some useful information for some.
Shikz
Subscribe to:
Posts (Atom)