I have been impressed with the large numbers
of patients who report uncomfortable symptoms of gas and embarrassing
flatulence. Certainly, these symptoms occur at any age, but it appears that the
menopause and perimenopause transition is a peak time for these symptoms.
John
A. Sunyecz, M.D., President, MenopauseRx , Inc.
About half of all menopausal women report they experience
increased flatulence. While the overwhelming numbers of the related disturbance
cannot be waived, the actual reasons might or might not be related to the
menopause related health conditions. It is possible that the declining estrogen
levels could be the cause. At the same time, it might also be due to the aging
digestive system that might produce more gas for many middle-aged people of
both genders. Another possible cause could be changes in diet, coming with
lifestyle adjustments.
What Is Gas?
Building up and passing gas is part of life at any stage.
The body sheds gas by burping it through the mouth or releasing it through the
rectum. A person--menopausal or not--may require 14 efforts to pass 1 to 3
pints of gas daily. The odor of intestinal gas is attributed to its combination
of hydrogen, nitrogen, oxygen, carbon dioxide and occasionally methane.
Bacteria in the large intestine breaks down food substances into gas and adds
the distinctive odor. That odor is no cause for health concern.
Passing gas between 15 and 25 times per day and some
amount of abdominal bloating related to digestion is considered normal and
nothing to be concerned about medically. Excessive gas production , more than
25 times per day, may be a sign of a malabsorption problem that can be detected
by your doctor.
Is Menopause Really the Cause?
While many health care professionals conjecture that
increased flatulence may be related to menopause, it may not be a physiological
result of reduced estrogen. Doctors report their patients are changing their
diets to aid their transition into menopause and the foods they are eating are
ones that produce increased gas and bloating. According to a survey cited by
the North American Menopause Society, 70 percent of women in menopause have
made nutritional changes to fight menopausal symptoms like bone loss. Diets
recommended keeping bones strong after menopause - low in saturated fats and
high in fiber and soy – may actually contribute to the production of gas. And,
women who attempt to increase their calcium intake with milk may have some
intolerance to lactose, which can also add to the production of gas.
What Foods Cause Gas?
It's more difficult for the body to absorb some fibers,
sugars and starches, so the large intestine breaks those down into the gases
that result in flatulence and/or bloating. Gas-causing foods include vegetables
like beets, broccoli and Brussels sprouts; legumes like black-eyed peas,
lentils and a variety of beans; grains; cereals; nuts; and carbonated beverages
like soda pop and beer. Rice is the only starch that doesn't cause gas.
A 2001 National Health and Nutrition Examination Survey
concluded that not only is soda the major source of calories in the United
States but it overwhelms even the best digestive capacities and feeds
gas-producing bacteria. If you are menopausal and struggling with flatulence,
you might want to seriously consider eliminating soda from your diet or limiting
your consumption.
Medications
Many "older" people, including women who are
menopausal, may be taking medication for various disorders. The medication,
combined with your less than efficient digestive system, compounded by the
foods that we choose to eat, can lead to what Scott Olsen, a naturopathic
doctor, refers to as "room-clearing" gas. Ask your physician if your
medication may be exacerbating your gas problem.
There Is Relief – Diet and Lifestyle Recommendations
1. Eat Fewer High Glycemic-Index Carbohydrates. "White" foods such as potatoes, white
bread, donuts and pretzels are considered high glycemic-index foods. Consuming
large quantities can cause cellular inflammation, and increase production of
insulin and stomach acid. A diet lower in carbohydrates and higher in fat and
protein can prevent bloating along any accompanying heartburn and indigestion.
2. Low Saturated Fat Intake. If you are upset by the passing gas problem, take the advice of the North
American Menopause Society and eat meals that are high in whole grains,
vegetables and fruits, helping to combat menopausal symptoms (night sweats, hot
flashes and so on), but are low in saturated fats.
3. Include Protein and Healthy Fats in Every Meal. Examples of recommended foods are fruits
and vegetables, brown rice, chicken breasts, peanut butter, eggs, yogurt,
cheeses, tuna, nuts and seeds. However, fruit should be eaten alone. Consuming
it with fat may cause bloating and indigestion.
4. Eliminate Gluten. During
menopause shifting hormones may cause some women to develop a gluten
intolerance. Try eliminating all breads and baked goods from your diet for at
least one week to see if it relieves bloating.
5. Drink Plenty of Water. Not only does
water rid the body of toxins, it also decreases appetite, moisturizes the skin
and relieves tension headaches and hot flashes. Aim for four to eight 8 ounce
glasses of water per day, but be still sure to drink when you are thirsty, not
forcing yourself to increase the water consumption beyond your natural needs.
6. Consume Less Alcohol. Alcohol is a
gastric irritant and should be avoided by anyone who regularly experiences
bloating and indigestion. If you cannot completely eliminate it from your diet,
try cutting your regular consumption in half.
7. Take Supplements and Digestive Enzymes. Supplements
such as enteric-coated peppermint, evening primrose, lemon balm and aloe vera
have been shown to soothe digestive problems. Digestive enzymes are naturally
occurring substances which help the body process sugars, starches, proteins and
fats and reduce bloating and gas. Supplements and digestive enzymes are
available at most drug and health food stores. As with any medication, do not
take any supplements or enzymes without first consulting your doctor.
8. Eat Slower. Chewing your food longer
allows saliva enzymes to break food down before it heads for the digestive
tract. That reduces gas production. Eating slowly is another deterrent, since
it reduces the intake of air, another contributor to flatulence.
9. Avoid
Large Meals. Consuming large meals - even those made up of healthy foods -
elevates insulin levels and increases bloating. To prevent digestive
difficulties and maintain insulin levels, better eat a 200 to 300 calorie meal
every 2-1/2 to 3 hours.
10. Stop Eating Three Hours Before Bed Time. Going
to bed on a full stomach can cause acid reflux and bloating. Conversely, going
to bed with an empty stomach has been shown to prevent bloating and minimize
hot flashes.
11. Use OTC
Medications. Medications, sold over the counter to reduce gas, can be effective
against flatulence. So can products, which help you to digest lactose. For
example, you can try activated charcoal. Activated charcoal tablets may be
helpful in preventing flatulence, since they can absorb any excess gas in your
system. However, it is important to note that activated carbon can also
interfere with the action of other medications. So, if you are taking any
medications, you may need to consult with your pharmacist about it.
12. Reduce Stress
Factors. Stress is known to trigger and aggravate the flatulence issue.
Have you noticed how your abdominal muscles tighten when you are under a great
deal of stress? The gastrointestinal tract is closely connected to the brain
and is extremely sensitive to anxiety, anger and depression. Under stressful
situations, the brain sends signals to the gastrointestinal tract, which then
results, to the tightening of the muscles and painful spasms.
13. Decrease
Air Intake through the Mouse. Avoid activities that result in increased
intake of air through mouth such as smoking and chewing bubble gum for a very
long time and drinking with the help of straw.
14. Exercise.
Exercise at least four days per week. Regular exercise can help decrease water
retention and alleviate bloating while pumping endorphins - or "happy
hormones" - throughout your body.
Yoga and Flatulence
While we mentioned before that the physical exercises are
one of the efficient ways to easy flatulence, there is one of the activities,
which may be considered as extremely helpful – Yoga. Yoga is a way of life, an
art of righteous living or an integrated system for the benefit of the body,
mind and inner spirit. Performing regular yogic asanas and breathing exercises
along with taking some natural and herbal medicines is the best way to free your
life from the ailment of gastric problems. Regular focused breathing can open
up blocked areas of energy in the body and thus strengthen the digestive
system.
Similarly, there are certain special morning kriyas of
yoga which help in the strengthening of abdominal powers to prevent and treat
indigestion and other stomach related disorders. Aim of Yoga is the attainment
of the physical, mental and spiritual health. Certain yoga asana that are
inverted are extremely beneficial for treating indigestion since they force
your blood to flow in the opposite direction. This helps to take the strain off
from your lower body and when you return to your normal position the blood
rushes back, this helps to clear any blockages and also nourishes your system
with a fresh supply of fresh blood and oxygen so your system rejuvenates itself
and functions at its optimum level.
Yoga Poses for Flatulence
Boat Pose
Perform the Boat Pose to strengthen your abdominal area
and hip flexor, tone muscles in the midsection, improve digestion, and relieve
stress. You can use a Yoga Strap to aid you in holding the pose longer or if
you cannot keep your legs straight.
Bow Pose
The alternating stretching and releasing of the abdominal
muscles increases blood flow to this area and aids all sorts of digestive
disorders and discomforts. The Bow works all parts of your back simultaneously.
The pose is so named because as you hold it, your body is bent back like a bow
and your arms are held straight and taut like a bowstring.
Cobra Pose
This is simply the easiest of the yoga poses for anxiety.
Lying flat on stomach rest your palms besides your shoulders. Holding the feet
together and toes pointing away, push-up your head and chest gently off the
ground with head lifted up fully. Breathing sequence is inhaling while pushing
up and exhaling on the way back.
Pigeon Pose
The Pigeon Pose isolates various muscles in the hips,
reducing stiffness and increasing flexibility. It is this isolation of muscles
that can make this pose so challenging. Be aware that there is definitely some
physical work involved with the practice of this asana. The key is to bring
your attention to and observe the sensations created in your body during your
practice.
Pranayama
Pranayama or Breathing Exercise which promotes proper
breathing. In a Yogic point of view, proper breathing is to bring more oxygen
to the blood and to the brain, and to control Prana or the vital life energy.
Pranayama Yoga also goes hand in hand with the Asanas. The union of these two
Yogic Principles is considered as the highest form of purification and
self-discipline, covering both mind and body.
Yoga Asanas for Flatulence
Pavanmuktasana
Pavanmuktasana means freedom
from air which is related to gaseous distention of stomach and as the name
suggests it is beneficial in gas related problems of the stomach. It is also
very much useful for persons with spinal problems such as chronic backache,
slip disc or sciatica.
Steps:
·
Lie down on your back, fold your right leg up to
the knee and lift the right knee to the chest. Interlock both the hands and
keeping them on knee support knee to rest on the chest. Then lift your head and
try to touch the knees by your nose. Now hold your breath and remain in this
position for 10-20 seconds and then make your leg straight.
·
In second stage of Pavanmuktasanaboth knees
should be folded in the same way and the head should be lifted to touch in
between the knees by nose as shown in picture below. Duration and timing of
PavanMuktasana
·
The position of pawan muktasana should be holded
for 10-20 seconds and the entire procedure should be repeated 2-4 times, then
second phase of Pavanmuktasana should be done. Complete cycle should then be
repeated 3-4 times.
Halasana
Halasana makes the spine
flexible. Halasana improves the strength of the muscles and nerves of the
spine. Blood circulation to the neck is increased. The waist becomes free from
excess fat. The stomach is pressed well and the abdominal viscera improve their
function. Digestion is improved. Constipation is removed. Practice of halasana
slims the body.
Steps:
·
Lie flat on your back with legs and feet
together, arms at the sides, closed and placed beside the thighs.
·
Keeping your legs straight, inhale slowly, and
raise your legs to 30, 60 and 90, pausing at each stage. While exhaling push
your legs further over and above the head and then beyond, so that they touch
the floor (without bending the knees).
·
Stretch your legs as far as possible so that
your chin presses tightly against the chest. Then raise your hands and try to
hold the toes. Retain the pose from 10 seconds to three minutes. Breathe
normally.
·
While exhaling, return to the standing position.
Slowly go through the process in the reverse order.
Dhanurasana
This asana helps to relieve
arthritis and rheumatism. It strengthens the whole body, particularly the
lungs, abdominal organs, sciatic nerves, prostate glands and the kidneys. It
also provides relief in cases of diabetes, constipation, dyspepsia, bronchitis,
etc.
Steps:
·
Lie down with face and the forehead touching the
ground, arms extended along side the body and legs straight.
·
Bend your legs at the knees towards the hips,
bringing them forward so that they can be held firmly by the hands at the
ankles on the respective sides.
·
While inhaling, stretch your legs backwards and
raise your thighs, chest and head simultaneously. Hands should be kept
straight. The weight of the body should be on the navel. Knees should be kept
close, if possible, with eyes looking upwards. This posture should be retained
for at least a few seconds, holding the breath.
Bhujangasana is one of the most important Yoga poses.
Bhujangasana is also called by the name of Cobra pose. Begin inhaling and raise
your chest and head slowly to the maximum limit it can reach. While performing
the exercise remember to keep your hip muscles tight so that your lower back is
not injured.
Steps:
·
Lie in the prone position with the forehead
resting on the floor, legs straight and feet together, toes pointing backwards,
arms bent at the elbows, palms flat on the floor, shoulders and arms on the
sides of the chest and fingers kept straight And together.
·
Inhale slowly and the raise the upper body
(head, neck and chest). Look at the ceiling (sky) with the neck bent as far
back as possible. For raising the body, only the back muscles are to be used.
·
Do not push up with your arms. Waist, legs and
toes should remain on the ground. Raise your body as much as possible, holding
the position and retaining the breath for a few seconds.
·
Exhaling slowly, return to the original
position. Repeat three to four times.
Don't Ignore Possibility of Medical Conditions
Although increased flatulence is common in menopause, it
occasionally can indicate a medical condition that requires treatment.
Possibilities include: appendicitis, gallstones, irritable bowel syndrome, and
stomach ulcers. So consult with your doctor before you attribute increased
flatulence to middle age--or to menopause.
Sources and
Additional Information:
http://www.livestrong.com/article/237494-excessive-flatulence-in-menopause/
http://www.livestrong.com/article/237494-excessive-flatulence-in-menopause/
