TODAY'S TOPIC: Gas, Bloating, Gut Health, Digestion
I guess that is quite a few topics. But overall... GUT HEALTH!
I will be working on improving in lots of different ways during this improvement season. And this is a big one for me. I have always had pretty bad digestion/gut health.
Bloated quite often. I fart all the time (Tony's just loves it HAHA). I also have problems going to the bathroom.
None of these things are fun. Nor is it healthy... Well I mean farting isn't bad... But the amount that I fart isn't normal. Haha!
So let's start off with what could possibly be causing these issues.
1. Certain foods can cause bloating &/or gas. For instance, I know that brown rice makes me bloated. Normally high fiber foods will do this. Too many veggies can definitely mess up your tummy! Dairy can also cause discomfort if your body doesn't digest it easily. The stomach also doesn't digest artificial sweeteners very well... So I know that this is an issue for me because I am obsessed with Mio. Oh and, too much seasoning can also irritate your stomach. Also, carbonated drinks can cause bloating. So if you minimize your intake of these things... It could definitely help with your bloating and gas.
2. Not drinking enough water will not only dehydrate you, but it can also cause the above issues. Water helps flush your system. Another thing that I recently learned... You should not drink liquids with your meals. It makes it more difficult for your stomach to break down/digest your food. Try drinking your water 30ish minutes before your meal to help with better digestion.
3. Eating or drinking too fast... This can cause you to swallow more air, which would cause bloating. Then the air has to go somewhere, so you will either burp or fart. Ha. Just slow it down a bit. It takes about 20 minutes for satiety signals to reach the brain. Therefore, slowing down will also help avoid overeating.
OTHER OPTIONS TO HELP WITH GUT HEALTH:
1. Digestive enzymes
I take 3 digestive enzymes in a day. I split them up throughout the day; and take it with a meal.
I used to take Papaya enzymes (the same way as the digestive enzymes) but they started to upset my stomach because I took too many in a day. So now I don't want to use them.
2. Magnesium supplements at night
I take Calm and Magnesium Glycinate every night. The magnesium help relax the muscles. The digestive tract is full of muscles. Need I say more?
3. Probiotic
Taking a probiotic helps with gut health because it provides the body with a healthy balance of gut bacteria. Just remember to keep the pills in the fridge. They are live microorganisms.
4. Fermented foods
The most common are Kombucha (drink), Kimchi, Kefir, Yogurt, Coffee, Sauerkraut, Pickles, Garlic, Collagen, and Bone Broth.
5. Breathing properly!
You must read this article.
https://startingstrongman.com/2017/09/19/strength-fundamentals-breathing-bracing/
It is mostly about how to breathe and brace for strength training.. But it does explain how it can also help with digestion.