Sleep schedule and digestive system a total wreck! I need some advice please!

Finishfirst2014
Finishfirst2014 Posts: 11 Member
edited November 17 in Food and Nutrition
I work out on a very consistent routine and eat a clean diet about 80% percent of the time, but I cannot seem to get my digestive system on track and it's making me miserable! I'm not sure if it is what is affecting my sleep but I also have a hard time with insomnia as well. I have worked extremely hard to get to where I am in my fitness journey, lost 150 pounds and this battle with my digestive issues and sleep is starting to make me feel very discouraged. I have literally put on 5 pounds in the last week but I know it's because my body is not getting rid of what it needs to and I feel horrible! So horrible that I've even begin to try to talk myself out of working out which I NEVER DO! I love working out! But when u feel like this it is extremely difficult. I have been to the doctor who did an endoscopy, put me on meds that did not help, so I'm hoping maybe someone here might have any suggestions of something I could try, something I could add or take away from my diet. I experience severe bloating, pain, and cramping after almost every meal, and (this may be a little tmi but can't go to the restroom without taking something ), I cut back on protein to about 75 grams a day. I am 5'9 and fluctuate between 140 and 145. I've been seeing a gastrointestinal specialist so you think I would have some answers but still stuck here without any :( I am only able to sleep between 3 to 4.5 hours on most nights. I realize that working out 5-6 days a week as hard as I do and eating healthy is great but my digestive issues and my lack of sleep can be undoing all of the benefits of all of my hard work and I am definitely feeling that right now in my body! Any advice would be greatly appreciated!! Thanks so much!!

Replies

  • JstTheWayIam
    JstTheWayIam Posts: 6,357 Member
    Psyllium husk... The end
  • minstine
    minstine Posts: 38 Member
    Were you tested for gluten or dairy allergy?
  • TheCupcakeCounter
    TheCupcakeCounter Posts: 606 Member
    So you described me pretty closely. I was eating so much fiber that I was bloated and gassy and still couldn't poop. Tried kombucha every day and while that helped a bit not enough. Figured out there wasn't enough fat in my diet. I started adding 1 tsp of coconut oil to my coffee in the morning and switched to whole milk yogurt and it has helped a lot. Still not perfect but a vast improvement. I've always had some issues in that area but it got a lot worse when I started watching my calories.
    I changed my macros and upped my calories a bit to compensate for the extra fat so I am expecting a slow down in my weekly losses.
    As for the sleep check your magnesium intake and up it. If all else fails take a couple of benedryl an hour before you want to fall asleep. Grandma was a nurse and she took 2 every night for decades (first because of swing shifts and later because of insomnia).
  • YvetteK2015
    YvetteK2015 Posts: 654 Member
    I have pretty much the same problems. Just on a whim, I wanted to look into a different form of magnesium, because it is supposed to help keep you regular and also help with sleep but it never worked for either issue for me. I found a powdered magnesium supplement called "Natural Calm". You can get it on amazon. I have no digestive issues anymore, which is amazing because I could own stock in laxatives. I think it helps with me sleep, but I also add liquid melatonin to my drink, so that could be it too.
    There are other brands of powdered magnesium but this brand has good flavors and it doesn't have a mineral taste. Just something to think about.
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    TheCupcakeCounter wrote: »
    So you described me pretty closely. I was eating so much fiber that I was bloated and gassy and still couldn't poop. Tried kombucha every day and while that helped a bit not enough. Figured out there wasn't enough fat in my diet. I started adding 1 tsp of coconut oil to my coffee in the morning and switched to whole milk yogurt and it has helped a lot. Still not perfect but a vast improvement. I've always had some issues in that area but it got a lot worse when I started watching my calories.
    I changed my macros and upped my calories a bit to compensate for the extra fat so I am expecting a slow down in my weekly losses.
    As for the sleep check your magnesium intake and up it. If all else fails take a couple of benedryl an hour before you want to fall asleep. Grandma was a nurse and she took 2 every night for decades (first because of swing shifts and later because of insomnia).

    I was going to ask about fibre too - how much are you getting? And how much fat? And what do you eat - if it's lots of vegies, what type are you eating? What about sugar alcohols?

    Magnesium is great for improving sleep... And for getting things moving!
  • mom2colbyj
    mom2colbyj Posts: 119 Member
    I'm wondering about gluten also. Have you been tested for Celiac's or any other food allergies/intolerances?
  • Ironandwine69
    Ironandwine69 Posts: 2,432 Member
    I have sleeping issue too. I just started taking magnesium before bed. Not sure if it's working yet. I got 3 hours of sleep last night.
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    Ironandwine69 wrote: »
    I have sleeping issue too. I just started taking magnesium before bed. Not sure if it's working yet. I got 3 hours of sleep last night.

    How much are you taking? People training generally need a lot more than the recommended amount - it helps a lot with recovery.
  • fitzmonkey13
    fitzmonkey13 Posts: 88 Member
    Reading your post I can't tell if you've talked to your doctor about the sleep problems or just the digestive? (Maybe I missed that part?)

    I was having terrible problems with sleep and I talked to my doctor. She sent me for a sleep study where they diagnosed me with pretty severe sleep apnea. I've always had some digestive issues too, but I feel like there was some improvement in my digestive issues when I started using a CPAP machine and getting proper sleep.
  • Ironandwine69
    Ironandwine69 Posts: 2,432 Member
    livingleanlivingclean wrote: »
    Ironandwine69 wrote: »
    I have sleeping issue too. I just started taking magnesium before bed. Not sure if it's working yet. I got 3 hours of sleep last night.

    How much are you taking? People training generally need a lot more than the recommended amount - it helps a lot with recovery.

    I just started taking 500mg before bed.
  • Finishfirst2014
    Finishfirst2014 Posts: 11 Member
    I just left my chiropractor who did some acupuncture to see if maybe that will help and he suggested the magnesium as well! And yes my digestive doc did suggest I cut out gluten, but wow that is almost impossible! I do eat a clean diet but a gluten free diet is not only extremely pricey but in the area I live it's very hard to find a lot of gluten free products bc we do not have a lot of specialty stores. I usually only get about 3 to 4 hours of sleep, it's crazy but I actually like the amount of things I can accomplish bc i get up at 3 am every morning but I know pretty soon my body will crash! Kind of comforting to see that im not the onky one struggling with these issues! Hopefully we can all find some balance! I know my body needs rest and I can feel that I am really not getting enough! Thanks so much for all your suggestions and comments:)
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Are you eating too much fiber? Too much of a good thing is no longer a good thing. Do you get enough dietary fat? How's your magnesium...I supplement to aid in recovery and help with cramping in my legs, but it also helps keep things moving along and it can help with sleep issues as well. Could also possibly be a gluten intolerance.
  • zyxst
    zyxst Posts: 9,149 Member
    Finishfirst2014 wrote: »
    I just left my chiropractor who did some acupuncture to see if maybe that will help and he suggested the magnesium as well! And yes my digestive doc did suggest I cut out gluten, but wow that is almost impossible! I do eat a clean diet but a gluten free diet is not only extremely pricey but in the area I live it's very hard to find a lot of gluten free products bc we do not have a lot of specialty stores. I usually only get about 3 to 4 hours of sleep, it's crazy but I actually like the amount of things I can accomplish bc i get up at 3 am every morning but I know pretty soon my body will crash! Kind of comforting to see that im not the onky one struggling with these issues! Hopefully we can all find some balance! I know my body needs rest and I can feel that I am really not getting enough! Thanks so much for all your suggestions and comments:)

    You have to decide what's more important - better health and sleep or eating foods with gluten.
  • mom2colbyj
    mom2colbyj Posts: 119 Member
    ^^^I agree^^^ if improving your health is important than I'd be finding a way to cut out gluten. My MIL was diagnosed with Celiac's and has refused to cut back on gluten. I always made sure that I had gluten free foods available when she would come over and also served the entire family gluten free meals when she was there but eventually she'd turn her nose up. I still make gluten free options the few times I see her but I refuse to listen to how horrible all her symptoms are and how miserable she is feeling. At some point you have to take responsibility for your health and well-being. No one but you know how bad your body and mind feels but you.
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