WELLUThe Inconvenient Truth About Gas

New meaning to ….

OLD FARTS

What’s Normal?

• 6-20 times a day most “pass gas”• Some more some less• Not all odiferous• Normal isn’t the same as Desirable!

•AGING • FOODS•PREPARATION•COMBINATIONS

AGING• Diseases• More Rx Antibiotics• Malabsorption or maldigestion• Dietary Changes• Less Salivation• Inadequate Carb Digestion• Loss of Muscle Tone & Elasticity in Anal

Sphincter

Aging Solutions

• Probiotics – naturally or in supplement formincluding fermented foods, yogurt

• Exercise – to enhance muscle tone around digestive organs, enhance digestion

• Kegel-specific with the anal sphincter• Dietary Changes – dairy, fiber, wheat,

cruciferous vegetables, and yes, beans

Over-The-Counter SOLUTIONS

• Enzymes – Zinc• Anylase, Bromelase, Lactase, Lipase, Papain,

Peptidase, Proteas• During or after a meal• Yogurt or buttermilk• “Beano” brand, Gas-X, Mylican

HABIT Solutions• Chew thoroughly and Eat Slowly, Relaxed• Avoid Cabbage, Dairy, Beans (temporarily)• Avoid Poorly Digestible Carbs (fructose)• Avoid carbonated beverages• Walk 10-15 after each meal

FOOD Suspects

#1 Dietary Culprit is

NOT BEANS

Carbohydrates and Dairy….

• Dairy Foods – less so hard cheeses

• Cruciferous Vegetables • Some Fruits• Wheat, Wheat Bran• Fried and Fatty• Sugar and Artificial• Beans, legumes

• Apricots, bananas, melon, prunes, green pepper, broccoli, cauliflower, artichokes, asparagus, brussel sprouts, cabbage

Preparation Solutions• Avoid Breaded and Fried • Spices for some aid digestion (chili, ginger) • Coconut milk fat content can inhibit digestion• FAT + PROTEIN foods containing little carbs

tend to produce least amount of gas• Soluble Fiber = greatest amount (Starchy

Vegetables)

EXERCISE• Improves speed of

digestion• Improves muscle tone

in digestive muscles • Improves tone of anal

sphincter muscles

• Pressure on abdominals and core muscles promotes gas

• Running, walking and other cardio activities act as internal “jogging”

• Yoga poses can aid digestion

YOGA POSES• Seated Forward Bend• Standing Forward Bend• Knee To Chest• Cat – Cow Back• Spinal Twist• Bridge• Rotated Triangle• Prayer Pose

• Rotation and twists massage the digestive organs

• Forward Bends compress and relieve

• Alternately lengthening and shortening the spine aids the digestive tract in moving

• Bridge adds tone to the core muscles

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