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

1. WELLU
The Inconvenient Truth About Gas

2. New meaning to ….
OLD FARTS

4. 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!

5. •AGING
• FOODS
• PREPARATION
• COMBINATIONS

6. AGING
• Diseases
• More Rx Antibiotics
• Malabsorption or maldigestion
• Dietary Changes
• Less Salivation
• Inadequate Carb Digestion
• Loss of Muscle Tone & Elasticity in Anal
Sphincter

7. Aging Solutions
• Probiotics – naturally or in supplement form
including 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

8. 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

9. 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

10. FOOD Suspects
#1 Dietary Culprit
is
NOT BEANS

13. 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

14. 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)

15. 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

16. 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

17. FOR The Next YOGA Sequence for Digestive Health: SUBSCRIBE
WWW.YOUTUBE.COM/ALLAGESFITNESS

18. ForeverFit&FabAfter50 5 Week Workshop

19. SEND YOUR QUESTIONS or COMMENTS
debra@voiceforfitness.com