These Tips for Relieving Flatulence Are Quite Helpful

 Flatulence is a natural and normal part of the digestion cycle. If we didn’t release the excess air through the intestinal tract, our intestines could pop. Even though the subject of flatulence has been a topic of jokes for ages, passing gas is a sign that you have a healthy digestive system. In fact, most people fart between 14 and 23 times per day, according to the Cleveland Clinic. Still, excessive flatulence can be quite uncomfortable and unpleasant. Here are a few simple but effective ways to help you control it. 

 What causes excessive gas?

Most of the gases in our body are actually the air we swallow while eating and drinking throughout the day. Gases are also formed in our digestive tract when the foods we eat are broken down. Usually, the breakdown of many undigested foods in our body is done by friendly bacteria that are naturally present in the GI system. The air we release is primarily made up of odorless vapors like carbon dioxide, oxygen, nitrogen, hydrogen, and even methane, at times.

Excessive gas can build up in your system if your intestines have become a little weak and are passing foods too slowly. When foods keep sitting in our system for a long time, it can cause more gas-producing bacteria to grow, thus leading to abdominal discomfort. 

 

We also produce more gas as we age because our metabolism slows down and that slows down the movement of food through the intestines. Usually, there’s no need to worry about farting. But some may feel that they are almost always unusually bloated or are passing an unreasonable amount of gas. Even though gas is a normal part of human digestion, excessive flatulence could make you feel uncomfortable. 

Below, we list 9 simple ways you can manage it. 

 

Tips To Help Control Excessive Gas 

 

1. Eat meals slowly and mindfully

As we mentioned earlier, most of the gases we produce are the air we swallow while eating and drinking. So, the next time you eat, avoid chewing your food too fast, as this could be allowing too much air to enter your body. This is especially common when you are in a hurry to finish your meal. 

 

Practice eating slowly with your mouth closed, and make sure that you avoid having your meals when you are engaged in other activities. Sit down and take your time while chewing your food. 

 

2. Avoid chewing gum

Chewing gum keeps our breath fresh. However, if you are chewing gum throughout the day, you are also continuously swallowing air, which will then lead to excessive gas in the body. If you are worried about bad breath, try sugar-free mints instead, and make sure that you use mouthwash twice a day after brushing and flossing.

3. Opt out of gas-producing foods

The friendly bacteria in our gut that help our body break down foods and produce gas can have trouble doing that job with certain foods. Many foods, particularly those containing fructose, lactose, insoluble fiber, and starch, can cause gas, as they can be tough for the digestive system to process. The types of foods that cause the most gas include: 

 

* Beans, lentils, and leafy green vegetables, such as cabbage, Brussels sprouts, broccoli, and asparagus. These veggies contain complex sugars that the body finds a little hard to break down. 

 

* Dairy products contain lactose, which can lead to the build-up of gas. 

 

* High-fiber diets that include foods like cereals, bread, oatmeal, oat bran, berries, whole grains, dried fruits, and cabbage can also cause increased gas. All fiber-rich foods can cause flatulence, regardless of their source. However, “since bacteria vary in their ability to digest different types of fiber, different sources of fiber may produce different amounts of gas,” says Jay W. Marks, MD. 

 

* Starchy foods like potatoes, pasta, wheat, and corn. 

 

* Soft drinks, fruit juice, and other foods rich in fructose. 

 

Most of these foods are healthy and essential to your body, and you need not eliminate them entirely from your diet just to minimize flatulence. However, reducing their amount in your diet may provide some relief to your gas problem. Start by adding just one or two servings of high-fiber foods a day to your regular diet for a week, and see if that makes a difference. Also, try and maintain a food diary. Every time you feel bloated or gassy, note the foods you’ve eaten within the last few hours. Those foods might be the culprit, and opting out of them might help.

 

4. Check to see if you have any food intolerance

Many people are sensitive to foods that contain dairy or gluten, which might lead to digestive upset like diarrhea, gas, abdominal pain, or bloating. Lactose and gluten intolerance are two of the most common food intolerances. Lactose is found in almost all dairy products. Gluten, though, can be hidden in many food products like soy sauce, deli meats, and even salad dressings. Generally, it’s found in grains like wheat, barley, and rye. 

 

Thus, someone struggling with too much gas may have an intolerance to some food. You can try a gluten-free or lactose-free diet to control excessive gas. But first, try and remove all the gas-inducing foods from your diet for a while, and then add them back in one by one. This will let you know which foods are the culprits. 

 

If you continue to experience abnormal gas, an appointment with a gastroenterologist is in order. He or she will help you know if there is any other issue causing the problem.

5. Avoid wearing tight-fitting clothes during mealtime

Avoid wearing tight-fitting clothes, particularly during and after eating, as that can constrict your stomach and put pressure on the intestines. This compression can then hinder your normal digestion, causing symptoms like abdominal pain and flatulence. Try to wear comfortable pants while having a meal, as that will allow gas to leave the body freely later.

6. Cut back on drinking carbonated beverages

Consuming carbonated beverages like beer, soft drinks, and soda may taste good, but they cause a lot of harm. Apart from leading to tooth decay, increasing your obesity risk, and reducing bone strength, having these carbonated beverages regularly may also lead to excessive flatulence. 

 

These drinks contain dissolved carbon dioxide, which becomes a gas in the stomach. While a lot of this air is released from the body through burping, some of it can exit through the rectum after passing through the digestive tract. Also, soft drinks and high-fructose corn syrup can make you feel gassy, as they contain artificial sweeteners, such as sorbitol, acesulfame potassium, and aspartame. 

 

Replace these drinks with water, green tea, or sugar-free juices.

7. Try enzyme supplements

Some over-the-counter supplements contain digestive enzymes that help break down hard-to-digest foods. Beano, for example, consists of natural enzymes and is known to prevent flatulence, abdominal bloating, and stomach pain by breaking down complex carbohydrates. 

 

If dairy products give you gas, you can buy lactase enzyme supplements like Lactaid. Lactase is the enzyme that’s responsible for the breaking down and digestion of lactose, and it can make people sensitive to dairy products less gassy. 

 

Research has already shown that enzyme supplements can assist in the breakdown of proteins and complex carbohydrates. If you are unsure about taking enzyme supplements, consult your gastroenterologist. 

 

8. More exercise will help

One good way to keep your digestive system in good shape is to increase your physical activity. Moderate exercises like swimming or cycling four or five times a week will be good. Going for a short walk after your meal every day can also really help improve blood flow through the body. But more importantly, physical activity helps move the food along the gut smoothly. Start with 10-minute walks every day and then slowly increase the momentum once you are comfortable with it. 

 

9. Quit smoking

We are all aware that smoking cigarettes is bad for health and can cause issues like cancer, heart disease, stroke, lung diseases, diabetes, and more. However, smoking can also make you gassy, as people who smoke frequently tend to swallow more air than people who don’t. 

 

Regular smoking can also irritate the digestive system and cause excessive gases to form in the body. So you have much to gain from quitting smoking altogether.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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How to Keep Your Bones Strong

The base on which our whole body is built is the skeleton. It gives us our stability, as well as our ability to move and function. Our bones are also a factory for manufacturing red and white blood cells. It's extremely important to keep bones strong and healthy, especially in more advanced ages, when calcium seems to drain away.

A little about bone depletion: 

Bone depletion, or osteoporosis, is a disease that occurs as a result of dwindling bone mass and a decrease in the levels of calcium. Throughout our whole life, our bones are in a continuous process of construction and deconstruction. However, at a young age, there is more construction than destruction. 

 

Things even out as we grow older. In our fourth decade, destruction finally overtakes construction. As a result, our bone density drops and our bones become more prone to fractures. When this process happens in an extreme way, it is known as bone depletion. It's important to note that losing calcium also makes the bones more sensitive, even if it happens slowly. At an older age, when our balance is not what it used to be, the danger only gets worse. 

 

Because women start with a bone density that is already about 30% less than men's, and because they produce less estrogen as they grow older, they face a bigger risk when it comes to bone depletion. 

 

What is the recommended calcium amount? 

The process of bone depletion in the body is a natural one and cannot be prevented. But it can be minimized in volume and influenced by maintaining our bones and building bone mass through correct nutrition. 

 

The daily calcium amount recommended for the general population is 1000 mg a day. For adults it is 1,200-1,500 mg a day. Vitamin D is also important, as it helps the calcium absorb in the body. So if you want to keep your bones strong, you should also consume vitamin D rich foods. You can get it from the sun or from certain food items.

10 Tips to Keep Our Bones Strong 

1. Consume milk products - Every child knows that milk is rich in calcium and is essential for strengthening bones. This goes for all milk products, including cheese and yogurt. If you don't like cow's milk, try soy milk enriched with calcium.

2. Add nuts to your diet - Although milk has the highest ratio of calcium to volume, it is not the only source. Some nuts and seeds have handsome amounts of calcium. A 30-gram course of almonds contains 75mg of calcium, 30 grams of sesame seeds contains 37mg of calcium and sunflower seeds have 33mg of calcium. 

 

3. Eat dark green vegetables - Broccoli, Chinese cabbage, arugula, parsley, lettuce and others are excellent sources of calcium, and contain many additional health advantages. This will help you to diversify your sources of calcium, which is important to maintain your health.

4. Take the right Vitamin A - 

Vitamin A appears in two forms. The first is retinol, which appears in animal products, such as the liver. The second is beta carotene and it is the way the vitamin comes from plants, especially orange vegetables like carrot, squash or sweet potato. Studies have found that consuming too much of retinol vitamin A raises the risk of bone fraction, while vitamin A in its plant form, Beta Carotene, does not damage the bones. 

 

5. Strengthen your bones with Vitamin K - 

This vitamin helps activate 3 essential proteins that are crucial for bone health. As in the case of calcium that comes from green vegetables, vitamin K also comes from the same sources. Two daily helpings of green vegetables a day give the body as much as it needs. 

 

6. Physical activity strengthens the bones - 

This might sound like no big news, but when we carry out a physical activity, we create pressure on our skeleton. While it is bad to overdo it, a moderate pressure is actually very health, as it sends the body signals to create more bone cells, increase the density and make it stronger. Operate the body with moderation, and don't go too far with it. 

 

7. Eat fish - 100 grams of sardines contain an amazing amount of over 400 mg of calcium! It's recommended to consume fresh fish, of course, and not the canned variety. The little bones are also edible and contain a lot of calcium. Sardines, like salmon, are also a great source of vitamin D.

8. Reduce your consumption of carbonated drinks and treats - The acid that exists in some of the popular carbonated drinks raises the amount of acid in the blood. To compensate, the body uses the body's minerals, including calcium. If calcium is not readily available in the blood, the body will take it from the bones and this will harden the density and strength of the bone. There is no problem drinking them once in a while, but if it is a daily habit, you could be doing a lot of damage to your bones over time. 

 

9. Avoidance measures - Like a lot of other health problems, we return to smoking. Studies have shown that smoking harms bone density, and so does over-consumption of alcohol and caffeine. 

 

10. Resource allocation - We must carry out our calcium consumption in a smart way. Our body absorbs calcium best when it takes no more than 500 mg at a time. So, if you are planning on consuming a large amount of calcium-rich foods or drinks, try to divide the meal or eat again later, to make sure the body is able to absorb all you are giving it.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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