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Gas is not a popular subject! Yet, its important. And important that its here. Where else are you going to search for a taboo topic and how to get help. As an exercise professional for 30 years and an avid athlete and exerciser myself exercise is both a part of the problem and the cure. Far too many of those would would benefit from exercise avoid it due to embarrassment of gas. The sound and or the odiferous clue to those around you are enough to send you running for the hills. The slide show here represents a part of the live WellU webinar presented October 14, 2014. Learn more at www.voiceforfitness.com or visit www.voiceforfitness.com/activeagingsecrets for current suggestions and tips about topics you need to know about …but might be afraid to ask. For a simple set of yoga poses for non-yoga practitioners visit https://www.youtube.com/allagesfitness
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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
WWW.YOUTUBE.COM/ALLAGESFITNESSFOR The Next YOGA Sequence for Digestive Health: SUBSCRIBE
ForeverFit&FabAfter50 5 Week Workshop
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