Download - WELLU After 50 Webinar: Got Gas?
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WELLUThe Inconvenient Truth About Gas
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New meaning to ….
OLD FARTS
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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!
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•AGING • FOODS•PREPARATION•COMBINATIONS
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AGING• Diseases• More Rx Antibiotics• Malabsorption or maldigestion• Dietary Changes• Less Salivation• Inadequate Carb Digestion• Loss of Muscle Tone & Elasticity in Anal
Sphincter
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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
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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
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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
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FOOD Suspects
#1 Dietary Culprit is
NOT BEANS
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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
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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)
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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
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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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