Why do we need Gas
Gas is essential for regulation all the pressure in the body. It is what moves blood and other fluids, balances blood pressure. Some of this gas also converts to stomach acid.
The average adult generates 0.6-1.8 L of gas per day. Swallowed air and gas produced by bacteria in the colon produce this. Gas releases from the digestive tract via the mouth by belching/burping or via the anus as farts. Typically, swallowed air remains in the stomach for a while and then passes through the digestive tract in small amounts at regular intervals. It moves rapidly through the small intestine, by the normal rhythmic contractions of the digestive tract (peristalsis). Once gas enters the colon, its propulsion slows and eventually the anus releases it in (usually) small amounts.
This passage of gas is smooth when our GUT muscles (from the throat to stomach, small intestine to large intestine & anus), are healthy and toned and why staying active througout the day makes so much sense. Stuck gas often moves during exercise making people belch & fart.
Too Much Gas
Ayurveda will tell you that ‘VAAT’, the air element in human body increases with age. This makes older bodies lose muscle, sleep and nerve functioning as well as cause stiffness of joints.This is why women nearing Menopause, complain a lot more of ‘Farting’, something they didn’t do earlier (minus the ‘social propriety’ angle to it).
It is not all about the hormones, though they play a role! And this is why the push to strength training post 40 makes so much sense!
You know you have too much gas when there is:
-Excessive belching or farting. Unusual bloating, although bloating can also be caused by inflammation
-Tight muscles, moving pain in the body that moves from your hips to pelvic area, to legs to lower back. Pain can shift from one leg to another.
-Prolonged gas and if accompanied by an overheated body will produce dryness: of skin, nasal passage, ears, etc.
– Gas and contipation are highly correlated. If there is constant excess gas in the body, then it is very likely you are constipated.
Raw Foods that Help
One is basically looking for foods that clean/tone the area below the navel: the place of VAAT. The best foods are those that come with small edible seeds. In order of priority, the best natural foods to clean /clear gas out of the body through the anus are as follows:
- Ripe Guava
Guava is the fruit that clears all gas from below the navel. Depending on how bad the gas is and how stubborn or old constipation is, large quantities of the fruit may be required. The thai variety without seeds is not recommended, use the basic Indian variety and only have them ripe, with peel.If you are doing this without supervision, then change one meal to only guava + 1 coconut water. If you have daytime work, then do this at dinner time. Eat a lighter lunch and make sure you finish by 1 pm, then start eating guava after 4 pm. When guava mixes with cooked food, it produces a lot more gas initially, hence best if diet is completely changed to fruits for some time.
- Soaked Dry Figs
Overnight soaked dry figs are the best gas busters. If you are going to have them at night, then soak for 5-6 hrs with just enough water as to cover the figs. Use a flat bottom bowl. If not diabetic, then drink the water and eat the figs. Depending on condition & age 3-6 figs per day might be needed.
Many in the older generation had a habit of drinking a glass of milk last thing at night. This too was done both to get a clear stomach and deal with dryness. However, most people today experience a reverse effect, are lactose intolerant and get gas with dairy products.
- Soaked Manaka/Seeded Dry Grape
This works the same way as figs to clear gas and needs to be had after overnight soaking. The only difference: soak about 12-15 in half a glass of water and do drink the soaked water too! Remember to eat with the seeds and drink the water it is soaked in. Manaka is dried grape, hence less sweet than figs. Thees are best had as first thing in the morning or post a glass of raw juice. Don’t mix with cooked food.
- Raw Spinach
Two handful of properly washed fresh spinach leaves in 200-250 ml of carrot juice, can be had continuously for a few days to clear gas and constipation. Again, don’t mix any other food item with this juice for 1 hour. Best to have it empty stomach first thing in the morning or 3 hours post cooked meal.P.S: Constipation and gas go hand in hand, so one must make sure one deals with constipation first. Please read this post on how to deal with constipation.
- Rock Salt/Kala Namak with Ginger
This combination comes in the category of home remedy which offers symptomatic relief and I don’t recommend making this a habit. If after a meal you experience a lot of discomfort because of gas, then take a small piece of fresh ginger, rub Indian black salt/kala namak on it and chew it thoroughly. Black salt contains some magnesium and sulphur that help activate the muscles, thereby releasing gas.
Rock salt is NOT pink salt or Himalayan salt or Sendha namak. One way to know you have the right salt is if it is smooth on touch, looks pink, and turns black once water touches it.
- The problem with Excess Protein
Sadly, most have fallen to the lure of ‘eat more protein’ these days. And while there is no doubt that proteins are useful, but only if you also have the digestive ability to digest & absorb them. Else your system is like a bio-gas plant, farting all the time because of putrefying protein waste. So, before you go down this path of more protein post 40, build your ability to digest first.
The Need for Lubrication in Gas
I mentioned earlier that prolonged gas or severe gas attacks can leave the body very dry. This can be dealt with by use of oil. Navel oiling greatly helps with releasing gas from and lubricating all organs and musculature below the navel.
1. Castor oil
Gets a special mention here, where too much gas has dried up a body and caused chronic constipation.
-In severe cases this will need to be taken orally: between 1-2 tablespoons with warm water. Remember this is a medicine and hence to be done with a certain dosage and for a certain period and not made into a habit. Best to do this under supervision initially.
-Castor oil packs, where the oil is made to fill the navel and wet or dry heat applied from top, also is very beneficial, especially if one also has stiffness or pain in the knees.
2. Mustard oil
Cold Pressed variety is best. Best applied as just drops in the navel. Lie flat on your back and add enough drops till the navel is almost full. Stay in the horizontal position for 10-15 minutes. Apply a wet hot towel on top. As you get up, some oil will come out of the navel, rub this oil with a flat hand over and around the navel area. This oil has the maximum magnesium amongst oils and can also help induce sleep if the application is done at night.
-Especially useful if one also experiences frequent bacterial infections and notices swelling in joints.
P.S: If your navel starts itching or you notice small boils around navel with the oil application, then don’t continue with the same oil. Try a different oil.
3. Coconut oil
Extra virgin variety is needed for oral intake. If one also notices inflammation with gas (bloating, unusual expansion or difficulty breathing) and acidity, then having coconut oil or raw fresh slices. 1-2 teaspoon with normal temperature or lukewarm water before each meal is what is recommended. Raw coconut slices are great at absorbing excess acid and keeping stomach cool.
The Role of Strength Training/Building Muscle
Why do Menopausal Women Fart More? It’s the muscles, Stupid!
Increasing stress levels, bad sleep, excessive protein intake and hormonal imbalances are all contributors. But loss of muscle tone is the bigger Elephant in the room!
So, if you find yourself farting a lot more as you age or hit your menopause, know that your muscles might be sagging. Strong & toned muscles will keep you healthy in your later years, especially as the estrogen drops and you lose its protective properties.
Don’t overthink this. Start soon, even if it is just a few minutes but be consistent. What is very important is to build the exercise habit, so that the day does not feel complete without it. Pass it on as a lifestyle habit, especially to your daughter, if you have one.
1. Building Muscle with Yoga
-It has been a few years since I started following the Bihar school yoga as my everyday yoga and what I use for treating my clients.
-I regularly do the GUT strengthening sequences which can also be found in other yoga schools. These help strengthen the core, lower pelvic and also tone the internal stratified muscles.
-I modified some asanas for arms, shoulders, torso and pelvic muscles to give my body a Kinesthetics experience: using own body weight without any equipment. Figured out how to use my calves, to build a stronger heart muscle.
-Push ups, torso & calf strengthening are a priority.
-To build muscles, one needs to do more repetitions rather than the holding yoga positions is what I figured.
-One can start with few repetitions or half movements and then slowly build it up. It is simple and can be done as 20–25-minute routines.
I am not a gym person, so not going to be able to write about deadlifts or strength training that happens there. But listening to some clients & women in the 40+ age group, Pilates & Kinesthetics seems to help immensely.
2.Walking
This walk is not as much to build muscle as it is to help with digestion. Strolls help gut muscles perform their natural movement, peristalsis. Peristalsis is a wave like motion that moves food from the oesophagus to stomach to small intestine to large intestine. If gas gets in the way of digestion, then this movement gets impacted causing more gas as food that stays longer in the gut, ferments or putrefies. Hence walking gently or strolling post big meals is what is needed. Dinner always needs more help than lunch as muscle power is naturally waning after sunset.
If walking is to be used to build muscle, then do it for minimum 40 minutes, make it brisk and engage your arms as you walk.
3. The problem with Surya Namaskars
There is a common belief among yoga practitioners that Surya namaskars are the best way to strengthen the musculoskeletal muscles. I don’t disagree with that, except that they also serve another very key function. And that is of increasing the fire element or heat in your body. So, if you already suffer from gas or acidity, there is too much internal heat and Surya namaskar will be counterproductive.
