Despite eating healthy and regular exercise, if there’s one thing that frustrates both men and women alike, it’s that jiggly, wobbly middle-aged paunch that just won’t budge no matter what. Yet from medical issues to dietary no-no’s, Saadiya Ahmad learns that getting to the root of belly fat is the first step towards getting a terrific tummy.
Besides not being able to fit into our jeans, experts now understand that the fat that collects around the abdomen has dangerous implications for our health; raising blood pressure and cholesterol levels, and increasing your risk of diabetes, Alzheimer’s, and even some cancers. And it’s far more sinister than fat elsewhere in the body.
Tummy Problems Checklist
Problem: Irritable Bowel Syndrome (IBS)
The Lowdown: Classic signs of IBS include cramping, abdominal pain, bloating gas, diarrhea, and constipation says Dr. Emad Fayyad, Consultant Gastroenterologist at Medcare Hospital. In fact, for many people with IBS, the gut is happiest when it is empty, either before eating or after a bowel movement.
Causes: “Some triggers for IBS can range from gas or pressure in your intestine to certain foods, medication, or emotions,” says Dr. Fayyad. “Foods such as chocolate may cause constipation or diarrhea while carbonated beverages and certain fruits and vegetables can lead to bloating and discomfort in some people with IBS.” Some individuals with IBS don’t have the right balance of good bacteria in the intestine and stress too may exacerbate symptoms of IBS. Hormones can also play a role with many women finding symptoms are worse during or near their menstrual periods.
RX: Licensed dietitian at Right Bite Nutrition Centre Riham Shamseddine suggests that a few dietary tweaks can help with IBS. “Some common foods that may trigger IBS and increase its symptoms include pulses; beans, fava beans, chickpeas, and lentils, whole-grain products, and raw vegetables like broccoli, asparagus, cabbage, and cauliflower,” she says. Even spicy foods, alcohol, and caffeinated beverages are shown to aggravate the symptoms of IBS. To identify food triggers of IBS, trial and error methods work best so it’s advised to keep a daily food diary to narrow down culprits. Also, small but frequent meals can help as large food portions may increase the chances of developing IBS. Probiotics, which Shamseddine says are “good bacteria” found in yoghurt and dairy products, can decrease the symptoms of diarrhea, yeast infections, IBS, intestinal infections, and ulcerative colitis.
Problem: Heartburn
The Lowdown: Gastroesophageal Reflux Disease (GERD), often referred to as reflux, occurs when acid from the stomach backs up into the esophagus. Dr. Fayyad says that signs of heartburn include an uncomfortable sensation of warmth or burning in the chest which tends to occur after eating or during sleep and can last from a few minutes to several hours. Also, when bending over or lying down, the pain gets worse. Some patients may even experience a burning sensation in the throat, he says, and there may even be an accompanied chronic cough, sore throat, or hoarseness.
Causes: Frequent heartburn, the most common symptom of GERD, is the result of gastric acid backing up into the esophagus, tells Dr. Fayyad. “If the lower esophageal sphincter does not close properly, gastric acids can seep back up into the esophagus causing heartburn,” he says.
RX: The most common foods that lead to heartburn, says Shamseddine, are citrus fruits, garlic/onion/spicy foods, alcoholic beverages, caffeinated beverages, chocolate, and cocoa. “Some tips to help reduce the symptoms of heartburn include quitting smoking, keeping your head elevated 45 degrees while sleeping, and not lying down directly after consuming a meal,” she says. Wear loose and more comfortable clothing. “Again, eating frequent meals can help but practicing portion control is key,” she says.
Problem: Constipation
The Lowdown: Constipation refers to the bowel movements that are infrequent or hard to pass, says Dr. Fayyad. Generally, chronic constipation is a stool frequency of less than three per week that lasts several months. Still, experts believe that many who think they suffer from chronic constipation may actually underestimate the frequency of their bowel habits, so this definition may not be accurate.
Causes: One main cause is a poor diet–one that focuses on processed foods and sugar and lacks fresh vegetables that are good sources of fiber. Fiber helps move bulk through your intestines and promotes bowel movements. Other common causes include laxative abuse, hypothyroidism, IBS, and even ignoring the urge to go. “If you consistently ignore the urge to have a bowel movement, eventually you may stop feeling the urge,” tells Dr. Fayyad.
RX: The best foods for constipation, says Shamseddine, are the ones rich in insoluble fibers, like whole grains, corn, oat bran, nuts, flaxseeds, brown rice, peanuts, fruits, and vegetables with edible skin. “An average adult should consume 25 to 30 grams of fiber per day,” she says. However, for those individuals suffering from bloating and/or diarrhea, more consumption of soluble fibers is recommended, rather than grains and whole grains. “Moreover, proper hydration is very necessary for normal bowel movement with an average of 1.5 to 2 liters of water recommended daily unless otherwise indicated by the physician.”
Problem: Gastroenteritis
The Lowdown: According to Dr. Fayyad, gastroenteritis is the irritation and inflammation of the gastrointestinal tract. “Common symptoms include low-grade fever, nausea and vomiting, loss of appetite, diarrhea, painful cramps or bloating, headaches, and weakness,” he says.
Causes: Viruses, particularly rotavirus, and the bacteria Escherichia Coli and Campylobacter species are the primary causes of gastroenteritis. There are, however, many other infectious agents that can cause this syndrome.
RX: Treatment says Dr. Fayyad, is focused on rehydrating, replacing the fluids, electrolytes, water, and salts lost in the stool and vomit. Rehydration usually is accomplished by oral rehydration therapy or through intravenous delivery. Also, according to naturopathic physician Dr. Joseph Mercola, avoid sugar as it is particularly damaging to your immune system — which needs to be ramped up, not suppressed, in order to combat an emerging infection.
The Big Debate: Should You Go Gluten-Free?
To Eat or Not to Eat? Gluten is a protein found in grains, like wheat, barley, and rye. Shamseddine advises that individuals with Coeliac Disease, which is an autoimmune disease of the small intestines, and those suffering from gluten allergy, should strictly abstain from all gluten-containing products since gluten can then damage the intestines. “However, individuals, who do not suffer from coeliac disease or any gluten allergy, may be missing out on a lot of nutritional benefits by avoiding gluten products,” she says. While gluten itself is not nutritious, the grains containing it are. “In fact, eliminating gluten from one’s diet can be a tough experience if a person is trying to meet their daily nutritional requirements."
Ask Yourself
Do you have upper abdominal pain? This could indicate food poisoning, gallbladder stones, hepatitis, hiatus hernia, pancreatitis, or a peptic ulcer.
Do you have lower abdominal pain? This could indicate appendicitis, Crohn’s disease, ectopic pregnancy, diverticulitis, endometriosis, or kidney stones.
Do you have diffuse abdominal pain like bloating or gas? This may be due to gastroenteritis, intussusception, sickle cell anemia, and ulcerative colitis.
Why Do We Pass Wind?
When we digest food, gas, mainly in the form of hydrogen, methane, and carbon dioxide is released. As the gas builds up, the body gets rid of it by either burping or yes, even passing wind. Some foods are gas-producing due to the high content of fiber in them which include:
Pulses and vegetables: peas, lentils, beans, fava beans, chickpeas, artichokes, mushrooms, asparagus, broccoli, cauliflower, cabbages, green peppers, radish, raw potatoes, and onions
Fruits: apricots, banana, pears, prunes, raw apple
Wheat and wheat products: bread, pasta, wheat flour
Eggs
Carbonated beverages
Fatty foods
Sugar and sugar substitutes
Middle-Aged Spread
What is the telltale sign you have entered Boomtown? Grey or thinning hair? No, take a look down. It’s that slight, hardly noticeable little paunch which not only affects your wardrobe; it’s actually dangerous for your health. Basically, as we age, Dr. Jack Monaco, Medical Director and Founder of The Monaco Center for Health & Healing in the USA, explains that we typically gain fat and lose muscle. And underneath the subcutaneous fat (the muffin top you can grab with your hand) lies more harmful visceral fat, which builds up around your organs and pushes against your abdominal wall. “Visceral fat produces chemicals that create harmful inflammation in the body, increasing your risk of heart disease, diabetes, and even cancer,” he says.
Determining Your Visceral Fat
Using a tape measure, place the bottom of the tape at the top of your right hipbone, then pull the tape around at navel level (not the narrowest part of your torso). Do not suck in your gut or pull the tape tight enough to compress the area. In women, a waist circumference of 35 inches or more is considered a sign of excess