It's easy to ignore frequent bloating, gas or digestive issues but these are signs of inflammation in the gut. We have to reprogram our carelessness around gas & bloating and realize it's more than a smelly toot it's our body telling us that something in our digestive tract is not working optimally, or a food we are eating is causing inflammation.
Inflammation & bloating are typically caused when you don’t eat healthy, don’t get enough exercise, aren't coping well with stress, or eat foods that don't agree with your digestive tract enzymes.
Common signs of bloating:
Stomach pain, discomfort, and gas.
Burping & Belching frequently.
Abdominal rumbling or gurgling.
Severe bloating may cause blood in your stool.
Common but Acute inflammation may cause:
Flushed skin at the site of an injury.
Pain or tenderness.
Common Signs of chronic inflammation:
Fatigue. (example: systemic lupus)
Joint pain or stiffness.
As inflammation progresses it can begin to damage your arteries, organs and joints. And when left unchecked, it can contribute to chronic diseases, such as heart disease, blood vessel disease, diabetes, obesity, cancer, Alzheimer’s disease and other conditions.
So how do we improve, decrease and eliminate INFLAMMATION & BLOATING?
Increase your consumption of anti-inflammatory foods
Increase your micro nutrients & phytonutrients. Use code FITSLANA and pick up NACPRO+ to help increase these nutrients
Your Food choices are the first and most important place to start. Make healthier more nutritious choices and include fresh vegetables and fruits in your diet.
Reduce refined sugar.
Eat more fruits and vegetables.
Eat more foods containing omega-3 fatty acids. sources of omega-3s are cold water fish, such as salmon and tuna, and tofu, walnuts, flax seeds and soybeans.
Anti-inflammatory foods include grapes, celery, blueberries, garlic, olive oil, tea and some spices (ginger, rosemary and turmeric).
Eliminate or cut back inflammatory foods
Inflammatory foods include red meat and anything with trans fats.
Examples: a margarine, corn oil, deep fried foods and most processed foods.
Improve & Control blood sugar
AVOID WHITE FOODS: white flour, white rice, refined sugar and anything with high fructose corn syrup.
white bread, rice and pasta, as well as foods made with white sugar and flour have less nutrients.
Create meals around whole foods high in fiber, such as vegetables, fruits, lean proteins and whole grains, such as brown rice, whole wheat bread
Check the back before you snack and make sure that “whole wheat” or another whole grain is the first ingredient.
Prioritize and make time to exercise
Set a 4-5 day fitness routine
For 30 - 45 minutes of aerobic exercise & 10 to 25 minutes of weight training.
Lose weight & decrease body fat percentage & BMI
People who are overweight have more inflammation.
Losing weight may decrease inflammation.
Manage and improve stress levels
Chronic stress contributes to inflammation. Try coping mechanism like meditation, yoga, biofeedback, guided imagery or some other method to manage stress throughout the day.
We know there's no perfect approach when breaking old routines and habits. But I highly recommend you start listening to your body and how it responds to food, stress, and inactivity. If you aren't sure how to implement my suggestions or need a more customized coaching experience, check out one of my nutrition plans!