BELLY BLOATING: DOC SHARES WHAT TO EAT AND WHAT TO AVOID

PHOTO CREDIT | UnSplash

PHOTO CREDIT | UnSplash

Regardless of weight or body type, it’s common to see some belly bloat. The foods we choose, how we’re digesting and simply the air we’re swallowing, can all add up to feeling and looking bloated. To help us keep our bellies as bloat free as possible, is Dr. Niket Sonpal, Adjunct Assistant Professor at Touro College of Osteopathic Medicine, Board Certified in Internal Medicine specializing in gastroenterology, digestive health and nutrition, who shares what to eat and what to avoid and why.

“It’s really important to pay attention to bloat, especially when it either comes on suddenly or is prolonged with pain. It is possible to develop an overgrowth of bacteria in the small intestine which gives that distended belly and full feeling,” explains Dr. Sonpal.

The discomfort caused by bloating is a fixable issue. Watching the choices you are making and the way your body is reacting to them is key.

According to Dr. Sonpal, here are some foods to steer clear of when it comes to banishing the bloat.

 1.     Simple Carbs 

The general population is aware that foods like soft drinks, sweets, desserts, and white bread are not conducive to a healthy diet. Simple carbs are processed into the bloodstream very quickly and have little nutritional value other than the energy they add to your body. When there is an overflow of energy being stored in your body versus what you are burning you begin to gain weight and feel bloated.

2. Processed starches

Limiting pasta or bread to a once per week treat can really make an impact when addressing bloat. These foods are like sponges when it comes to water.

When you cut starches, you’ll notice bloat minimizes pretty quickly.

3. Sugar substitutes and faux sweeteners

Here’s the catch, you may think you’re doing the right thing by opting for “fat-free” or “sugar-free” food options that say they are “derived from real sugar.” Dr. Sonpal clarifies that these kinds of sugars are actually low-digestible carbohydrates. Our bodies metabolize them differently due to their chemical structure leaving them hanging around in our small intestine leading to bloat.

4. Raw cauliflower (and other uncooked cruciferous vegetables).

Cauliflower has become the “it” vegetable because it takes on the flavor of anything it’s mixed with. We see recipes for cauliflower mashed, cauliflower pizza, fried “rice,” and even mac and cheese; all created with cauliflower as the main ingredient. When cooked, these vegetables are great sources of nutrition and fine side dish substitutes for pasta, rice, and potatoes. However, when cauliflower is chopped up and eaten raw along with kale, broccoli and brussels sprouts you can expect bloating to occur. Cooking is key!

5. Salt

If you want to reduce water retention which always leads to a bloated stomach, cut out the salt. In fact, if you have a lunchtime meal you can significantly reduce the bloat and puffiness simply by avoiding salty foods for the remainder of the day. People who are mindful of their salt intake, prepare their own foods and avoid things like canned soups, chips, bacon, sausage, lunch meats will look and feel leaner.

What not to fear:

1. Ripe Bananas!

What’s not to love about bananas. You can grab one on the go, they are high in potassium which is another thing that rids water retention.

2. Cucumbers

They’re known to reduce swelling and given they contain the flavonoid antioxidant, quercetin. Cool crisp and delicious they’re common to salads and they can also be eaten solo as a snack. You can also add them to water.

3. Watermelon

Chunks of watermelon are low calorie and filled with water (over 90%) and very low sugar.

Watermelons are mostly water — about 92 percent — but this refreshing fruit is soaked with nutrients. Each juicy bite has significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids. There's even a modest amount of potassium.

4. Fermented Foods

Kimchi, sauerkraut, pickles, and kombucha. These high probiotic, bacteria-friendly fermented foods are key to maximizing digestion and maintaining a healthy gut.

5. Drink water and green tea! 

Since carbonated beverages contribute to bloat stick to water and flavored teas. Sipping on these beverages throughout the day keeps the digestive system moving. When you are water deprived your body will hold on to the water already in your body without excretion leading to appearing bloated.

Things to avoid when dealing with belly bloat include:

 1.    Drinking from a straw

The mechanisms of straws make it so that you suck air in to take sips of your drink. An excess of this can fill you up with air and cause bloating. 

2.    Sleeping right after eating

Many people get drowsy right after a meal. The best course of action is to go for a walk or do something that gives you a bit of energy and helps your body process your meal. Going to bed right after eating cripples your digestive process, slowing down the breakdown of your food.

3.    Eating Too Rapidly

If you find yourself struggling with bloating observing the pace at which you eat can help reduce the amount of air you intake while consuming the foods you love. Generally taking more time to enjoy your meal.

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IT'S ALL ABOUT NAIL HEALTH

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Celebrity Manicurist and Owner of As U Wish Nail Spa, Skyy Hadley has a few tips on what we need to know about Nail Health especially for those of us that enjoy getting gel manicures!

  • If getting a gel or acrylic set is inevitable, take proper care of your nails prior to the treatment to reduce damage post-removal. Use a nail hardener so nails will become stronger and less prone to damage.

  • Avoid keeping gel or acrylics on for longer than two weeks, with three-week wear being the absolute max. Nails need to breath in order to be healthy, and these heavy polishes suffocate the nail beds and cuticles.

  • Once your polish is removed, it’s instrumental to begin the repair process immediately to minimize long-term damage. The Sally Hansen Gel Rehab Overnight Nail Mask is the perfect remedy because after applying, drying and going to bed, all you have to do is wash off the treatment to reveal healthier nails. For nails that are super damaged, apply the treatment three consecutive nights in a row.

  • In addition to the Overnight Nail Mask, moisturizing and taking vitamins will help to strengthen your nails between manicures, and helps to achieve strong, healthy nails for the long-run.

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HOLISTIC HEALTH, OR WHY MEN SHOULD SWEAT THE SMALL STUFF

PHOTO CREDIT | PERSONAL TRAINER ACADEMY

No man is an island, and the same principle rings true for each system of your body. It’s all too easy to compartmentalize health and well being into sections – exercise, diet, and so on – but research shows you need to look at the whole, not the individual. Take this study published in 2018 by the American College of Cardiology; they found that simply being optimistic is enough to reduce heart disease mortality by 38%. Being positive seems like a small change, but clearly has big results – and the pathway to understanding this is through your hormones.

The hormonal system

Your hormonal system is your internal messaging system and probably one of the most integrated parts of the body, with multiple different mechanisms working through it. It can be easy to overlook, given how they work very much in the background. Having your hormones in balance and in check is important, and is relatively easily achieved through proper sleeping schedules, eating at regular intervals, and engaging in physical activity. It can’t be overstated how important this is, and a 2011 study published by the National Institute for Health noted that decreased sleep is linked heavily to obesity. For some, there may be medical reasons for a hormone deficiency; this is common in both men and women, with it not uncommon for men to experience testosterone shortages. In these cases, it’s absolutely fine, and likely important, to look for hormone replacement therapy.

The power of breathing

Meditation, yoga, and measured breathing – these are buzzwords for a new generation of holistic health practices in the modern day, and are sometimes burdened with being seen as hippy-ish. However, deep breathing has been practiced for thousands of years by yoga, tai chi and other meditation practitioners. What’s interesting is that science backs up the powerful effect of deep breathing – tests on mice have shown deep breathing to directly reduce signals of stress in the brain, according to The Verge. Stress produces hormones of its own that can be unhelpful, flooding the body and causing strain; regular deep breathing and meditation helps to countenance that. 

Stretching your muscles

Stretching was probably discarded along with your school gym lessons, and was often an annoying precursor to having fun on the field. It really shouldn’t be disregarded, as it has a wide range of health effects that benefit more than just your bones and muscles. According to an article by UC Davis, stretching also helps to increase energy levels and release tension. Once again, this helps your body hormonally; it provides an impetus, assisting your metabolism, and makes you feel more full of vitality.

Through understanding your hormones, learning to take a deep breath and looking to stretch out, you can improve your life in subtle but powerful ways. Your hormones come together to be stronger than the sum of their parts, and that can be of immeasurable help in your day to day life. For the modern man, taking stock and addressing shortages in their daily routines is a must.

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5 KEY HEALTH EXAMS MILLENNIALS TO GET THIS YEAR

PHOTO COURTESY | Branden Harvey

PHOTO COURTESY | Branden Harvey

With more and more millennials skipping out on annual health exams in favor of a quick as needed, visit to an urgent care facility, doctors fear the largest generation in America, may overlook serious health issues. There are 83 million Americans between age 22 and 37 and according to a November 2018 survey by the Kaiser Family Foundation, 45% of those 18-29 and 28% of those age 30-39 do not have a primary care physician. The issue is that health conditions that can be caught early may slip through the cracks. Dr. Niket Sonpal, Adjunct Assistant Professor at Touro College of Osteopathic Medicine in New York City, offers 5 health exams millennials should get this year.

Dr. Sonpal, who at age 36 is a millennial himself, has compassion and understanding when it comes to millennials. “You’re looking at a generation with incredible debt and many don’t have jobs with health insurance,” he says. 

In addition to the financial aspect, Dr. Sonpal adds that this is a generation raised on the internet. “When we got sick as kids, our mom searched for answers online. If we went to the doctor, it was a day of missed school and boring waiting rooms. Now as adults, millennials want, fast affordable solutions and often take a DIY approach to health.”

He goes on to say that healthcare has become an expensive hassle millennials choose to avoid. They would much rather facetime or text a doctor as opposed to miss work hours. They prefer to just walk into an urgent care clinic, pay $40 and be done with it, fast. “The problem though is that while this approach may be ok for treating a sore throat or flu, millennials might be missing an opportunity to nip a bigger problem early on.”

I want to urge all millennials women to get women’s wellness exams which is a PAP Smear and breast exam as well as a screening for STD’s and bloodwork. HPV, can lead to cervical cancer so it’s important to monitor dysplasia.

Dr. Sonpal encourages millennials to get these exams out of the at either the start of the year or their birthday month so they can easily remember when they last went to the doctor for these exams.

1. Blood Pressure Screenings

You want to get blood pressure checked out at least once every 2 years and ever year if the top number is 120 to 139 and bottom between 80 to 89. High blood pressure is linked to diabetes which is really hitting millennials hard. According to the CDC, between 2001 and 2015 teen obesity rates rose 30%. “As kids, millennials were part of a supersize culture. Millennials also didn’t spend a lot of time going outside to play until the streetlights came on as Gen X’ers did. This all adds up to diabetes and heart disease if not monitored,” he says.

2. Eye Exams

Millennials were raised on technology and their eyes are reaping the cost of this. It’s estimated that millennials spend over 12 hours per day consuming media with a majority of it on mobile devices on screens held closer to the eye. This leads to “nearsightedness” or “shortsightedness” where the eye weakens and can’t see clearly at a distance. A lot of millennials will find themselves squinting to see things that are further away, they may have dull headaches and find themselves rubbing their eyes frequently. “A lot of millennials are popping ibuprofen for headache associated with eye strain and neck ache from prolonged computer jobs. This then leads to stomach issues,” cautions Dr. Sonpal.

3. IBS and Digestive Screenings

We also need to consider that the food we eat today is full of antibiotics and hormones. Millennials are a generation whose diet was primarily full of processed foods. We see a lot of Celiac Disease (intolerance of gluten). A study in the Journal of the National Cancer Institute, found that from the mid-80s to 2013, the incidence of colon cancer has been rising fastest for people between the ages of 20 and 29, by 2.4 percent per year. “The issue here is that we have millennials self-treating stomach issues that can be the start of something serious. If you’re experiencing chronic stomach pain, see a doctor. Gut health is incredibly important for overall wellbeing,” advises Dr. Sonpal.

4. Mental Health Screening

Millennials are one stressed out generation. According to Psychology Today, suicide rates among young adults have tripled since the 50’s with millennials are reporting a sense of “faking it until they make it.” The problem is they feel disconnected from themselves and wrong for the life they are living. They feel as if they are not enough and then they scroll on their Instagram feeds and see people their age with luxury watches, travel to the Maldives and Dubai and they feel hopeless, stressed and depressed.  They’re popping Xanax and smoking marijuana to take the edge off. The good news is that millennials are willing to discuss their feelings and studies show that this is the first generation who doesn’t see any stigma about seeing a therapist or mentor coach. Sometimes a break up or a layoff can trigger a downward spiral into depression or even drug or alcohol addiction.

5. Annual Exam and Immunizations

It’s recommended that you get the flu shot every year. Another important vaccine is for HPV which was mentioned earlier. Dr. Sonpal points out that the HPV vaccine has expanded coverage and is important to prevent certain types of cancer. Other vaccines may also be recommended depending on your health history. The only way you know is by having a yearly physical.

Read more from the latest issue of Athleisure Mag.