How to end the Embarrassing Gas Crisis

By Nathan Schiller
Reviewed by QualityHealth's Medical Advisory Board

Power saws and car horns, at 110 decibels each, are jarring noises that cause you to cover your ears. They’re annoying and obnoxious. Yet neither of them is louder than what an Englishman did in 2001—burped at 118 decibels, the loudest belch ever recorded.

While you will probably never burp that loudly, you might, after drinking carbonation, like a can of Coke, or eating a heavy meal, burp continuously. Consuming food is the time when gas builds up in your system because you A) swallow air and B) have harmless bacteria breaking down undigested food. To get rid of the 1-4 pints of gas the body produces each day, most people pass gas 14-23 times. How do they do so? One way is burping. Flatulence, or farting is another.

Statistics may say it’s normal, but passing gas will always be embarrassing, particularly if done so in front of people. Luckily, it can be treated. The most common ways of doing so, according to the Natural Digestive Diseases Information Clearinghouse, are dieting, medications, and reducing the amount of air swallow.

Dieting. Though dietary limitations will vary from person to person, rendering trial and error the best way to figure out which foods can reduce your gas production, there are a few general rules to follow. Gas is a digestive disease, so avoiding fatty foods helps the stomach empty faster. Unfortunately, many healthy foods can produce gas, like beans, broccoli, whole grains, and dairy products. Additionally, foods containing sorbitol, like dietetic foods and sugar-free candies and gums, should be avoided.

Medications. You won’t need a prescription for most of these meds. Dietary enzymes work because they help digest carbohydrates. An example is lactase, whose common brands Lactaid and Lactrase are available over the counter (OTC) as caplets or chewable tablets. These are the same enzymes used by those who are lactose intolerant; purchasing lactose reduced milk and other diary can help with gas. Also, check out the OTC med Beano (liquid or table) to help digest sugar in beans and many vegetables. And if you think you might have Irritable Bowel Syndrome (IBS), your doctor can prescribe a medicine to help reduce symptoms.

Air swallowing reduction. Bad news for gum chewers and hard candy devourers: curtail your habits. Health professionals agree that doing so is one of two ways to reduce your swallowed air intake. The other? Simple. Eat slower. Between bites you won’t be gasping for breath, and when you’re finished, you might have just a single burp to offer. Best make it a loud one.

Updated: March 4, 2009

Copyright © 2010 QualityHealth.com. All rights reserved.

5 Signs of Uterine Fibroids

Do you suffer heavy bleeding?

By Jeanne Faulkner
Reviewed by QualityHealth's Medical Advisory Board

Approximately 75 percent of women will develop uterine fibroids during or after her childbearing years. Most will never know they have them. Sometimes, however, uterine fibroids become troublemakers - causing pain, bleeding and rarely, infertility. So, how do you know if you have them?

Fibroids are non-cancerous muscular tumors that grow in the wall of the uterus. They almost never turn into cancer though they can grow quite large. Size varies from "too small to notice" to as big as a grapefruit. It's not uncommon for women to have several fibroids.

According to the Department of Health and Human Services, Women's Health Division, fibroids are most commonly found in women 40 to 50 years of age. They're more common in African American women, women whose mother or sisters have fibroids, obese women and women whose diet is heavy on red meat and ham.

Not all women with fibroids have symptoms. Women who do, often find fibroids hard to live with. Five symptoms of uterine fibroids include

1) Pain. Though fibroids themselves are not usually painful, the pressure they place on surrounding tissues and/or the displacement of other organs, can be painful. Some women experience more menstrual cramping due to fibroids. According to the Mayo Clinic, fibroids can become painful if they outgrow their blood supply or become twisted.

2) Heavy or irregular menstrual bleeding. Fibroids contain blood vessels that can bleed with or without a period. They can also put pressure on uterine blood vessels and increase the uteruses surface area, causing profuse or prolonged bleeding with menstruation. Heavy bleeding can sometimes lead to anemia.

3) Bladder and/or rectal pain and pressure. Fibroids can get so large or be located in areas that press on the bladder or rectum. Some women feel the need to urinate frequently (as the fibroid takes up space the bladder needs to fill properly) or have pain with urination.

4) Pain during sex. Fibroids can get bumped or irritated during intercourse or be pushed against surrounding tissues.

5) Abdominal swelling. When fibroids get very large, they can make women appear to be pregnant.

How are fibroids diagnosed? Your gynecologist may feel them during a routine pelvic exam or find them with ultrasound, MRI or other diagnostic imaging techniques.

Can they be treated? Yes, there are many treatments ranging from hormonal to surgical that can shrink or remove fibroids or make them more comfortable to live with. Sometimes, they go away by themselves. This is more common after menopause when fibroids are deprived of hormone supplies. Talk to your gynecologist about possible treatment options.

Updated: January 12, 2010

Copyright © 2010 QualityHealth.com. All rights reserved.

The Food, Exercise, and Digestion Connection

By Nathan Schiller

Reviewed by QualityHealth's Medical Advisory Board

Our bodies need enough stored energy to go for a jog, but no one wants spaghetti sloshing around in their stomach when they’re bouncing on the pavement. Jogging, though, is a high-impact exercise that jostles the stomach. While you don’t want to exercise on a full stomach, you do want to exercise to help stave off digestive problems stemming from food.

Food, exercise, and digestion are closely related. The digestive system is made up of organs that help the body change food into smaller molecules of nutrients before they’re absorbed into the blood and carried to cells throughout the body. When the system malfunctions, it can result in a gastrointestinal problem.

An example is constipation, which more than 4 million Americans have, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).¹Constipation is having bowel movement less than 3 times per week, and it is most commonly caused by a lack of fiber in the diet and a lack of physical activity. Thus preventing constipation can be as simple as dietary and lifestyle changes. Professionals suggest:

• Eating 20-35 grams of fiber per day, in the form of beans, fresh fruits, whole grain breads and cereals, and vegetables, like asparagus and carrots. Conversely, it is optimum to limit foods with little fiber, like ice cream, cheese, and meat.
• Exercising lightly an hour after a meal. Accelerating your breathing and heart rate helps your intestinal muscles contract, which assists in quick, fluid, and efficient bowel movements.

Another problem related to the digestive system is heartburn, the primary symptom of gastroesophageal disease (GERD), which over 60 million Americans experience, according to the National Heartburn Alliance.² The remedies here are different than for constipation. Three exercises that can reduce heartburn symptoms are:

• Riding a bike (low-impact)
• Relaxing with yoga (stress-reducing)
• Pilates (stomach-strengthening)

There are two other important things to remember: that you should wait at least two hours after eating to exercise, and that high-impact exercise will make symptoms worse.

The benefits of exercise on the digestive system extend to everyone. In 2005, in a study of 1,800 obese men and women, researchers discovered that physical activity and a healthy diet could help obese people reduce gastrointestinal problems such as stomach pain, diarrhea, and irritable bowel syndrome.³ And a study from The Netherlands that focused on determining whether the gut is an athletic organ, stated that “adequate [athletic] training” can help prevent gastro intestinal symptoms.⁴

Whatever the case, exercise is always good for your digestive system—as long as you know how and when to do it.

Sources:

http://digestive.niddk.nih.gov

www.heartburnalliance.org

Levy, Rona L., PhD, Clinical Gastroenterology and Hepatology, 2005.

Brouns F, Beckers E., “Is the gut an athletic organ? Digestion, absorption and exercise.” www.ncbi.nlm.nih.gov.

Updated: April 16, 2009

Copyright © 2010 QualityHealth.com. All rights reserved.

Stomach Slimming Selections

Wow!!! Interesting facts from Quality Health

Reviewed by QualityHealth's Medical Advisory Board

While certain foods can make bellies appear bloated and flabby, there are several selections that can give virtually any stomach a leaner, more toned look. To get started, stock your fridge with this ab-flattening fare.

1. Turkey. A lean cut of turkey offers the protein your body craves without the additional calories that come with many processed foods. Just be sure to order low-sodium turkey from the deli counter, and avoid purchasing the packaged kind, which can be loaded with belly-bulging preservatives.

2. Oranges. Instead of drinking a glass of orange juice with your breakfast in the morning, try eating a whole orange instead. According to the Centers for Disease Control and Prevention (CDC), whole fruit makes people feel fuller than juice does. In addition, a medium orange contains much more fiber than its liquid equivalent, and in several studies, fiber has been shown to reduce belly fat.

3. Popcorn. Whether they're labeled light, fat-free, or regular, most popcorn varieties are healthful. But for flatter abs, it's especially important that your popcorn isn't loaded up with extra butter and salt, either of which could lead to weight gain and bloating. For best results, opt for whole-grain brands with no trans fats.

4. Healthy fats. Certain types of fat, such as omega-6s and trans fats (most often found in baked goods and corn oils), can declare war on your waistline. But monounsaturated fats (found in olive oil, fish, and flaxseed), can have ab-flattening effects. According to a study published in the British Journal of Nutrition, a diet rich in monounsaturated fats helps people lose small amounts of body fat without reducing their caloric intake.

5. Celery with peanut butter. This children's favorite is often called "ants on a log" when raisins are added, but it can be a great snack for adults, too. Peanut butter in small quantities provides good sugars and quick proteins and can ease your food cravings. The celery is a primarily water-based vegetable, so you can eat as much as you want without feeling guilty.

6. Milk. As it turns out, milk really does do a body good. In fact, studies have shown that drinking three glasses of low-fat or fat-free milk every day can help maintain a healthy weight. If you aren't big on dairy products or don't like the taste of plain milk, try mixing milk into a protein shake or sorbet, or look into soy options. Other dairy products may also help; remember to eat in moderation low-fat or skim versions of cheeses and yogurts.

7. Wine. A growing body of research suggests that drinking a glass of wine with dinner may help you maintain a smaller waistline. According to the National Center for Health Statistics, one 4-ounce glass of red or white wine seems to be the optimal amount. However, moderation is key: Drinking any more alcohol than that could put you at risk for weight gain.

Updated: October 19, 2009

Copyright © 2010 QualityHealth.com. All rights reserved.