The dreaded belly bloat
One day your jeans zip up without a problem… the next day you’re undoing the top button or browsing for clothes with elasticated waistbands. Belly bloat, food baby, abdominal bloating, abdominal distension…whatever it’s called it’s uncomfortable!
What causes bloating?
A bloated stomach is that feeling of pressure or fullness in your belly. It may or may not be accompanied by distension, which is a noticeable difference in the size of your abdomen.
A build-up of gas in the stomach and intestines is one of the most common causes of bloating.
Intestinal gas can be caused by eating certain foods, particularly beans and cruciferous vegetables such as cauliflower, broccoli, and cabbage.
Some foods are high in a type of sugar called FODMAPS. In people sensitive to FODMAP-rich foods, the small intestine doesn't always fully absorb these carbohydrates, and instead passes them to the colon, where they are fermented by bacteria and produce gas. FODMAPs don’t affect everyone equally, so while certain FODMAPs may make you feel bloated, you may be able to process others just fine.
Eating too quickly, drinking through a straw, or drinking lots of fizzy drinks can cause you to swallow lots of air and make you feel full.
Constipation can cause a build-up of faecal matter in the intestine leading to abdominal distension and bloating.
Bloating can also be caused by medically diagnosed conditions such as food intolerances and intestinal disorders such as IBS (irritable bowel syndrome), IBD (inflammatory bowel disease, including Crohn’s disease and ulcerative colitis), and SIBO (small intestinal bacterial overgrowth).
Is bloating the same thing as fluid retention?
Yes and no. Fluid (water) retention, also known as oedema, is related to the kidneys, while bloating is usually related to the gastrointestinal tract. Fluid retention can make you feel bloated, but it doesn’t usually affect your abdomen as much as bloating caused by intestinal gas.
Fluid retention occurs when excess fluid builds up in your body's circulatory system and generally causes swelling in your extremities, such as your feet, ankles, legs and hands. A common sign of fluid retention is when your rings feel tight on your fingers, or your ankles are swollen after sitting down for a long time.
A diet high in carbohydrates, sugar and salt can cause your body to retain water, leading to that feeling of puffiness and heaviness. Fluid retention can also be caused by hot weather and hormonal changes.
What can I do about bloating?
Bloating that comes and goes is usually digestive-related and tends to disappear after a couple of days.
It will often help if you cut down on salty foods, carbohydrates and fizzy drinks.
If you have a food intolerance, or suspect that FODMAPS might be the issue, try eating less of the problem foods for a while. Keep a food diary for a couple of weeks, noting everything that you eat and drink and when bloating troubles you most. If you find you have a regular problem with certain foods though, you should consult a doctor or dietitian before making any permanent dietary changes.
Adopting a few simple lifestyle changes may also help.
Avoid chewing gum
Eat slowly
Avoid drinking from a straw
Drink plenty of water
If you suffer from constipation, try eating more high-fibre foods, increasing the amount of water that you drink, and exercising regularly.
It might also be helpful to try taking probiotics. These can support a healthy gut bacteria population and help your digestive system moderate the effects of a bloated stomach.
If bloating or fluid retention persists for more than a couple of days, or is accompanied by pain or diarrhoea, then you should speak to a doctor.
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The dreaded belly bloat
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Men's Mental Health & Wellbeing
It is a common stereotype that men have a tendency to bottle up their feelings – but mental health is no topic to be shy about, it’s something that should be comfortably discussed, just like our physical health is. Mental health is an essential component of overall health, alongside physical and social wellbeing. It is a state of wellness that is more than just psychological wellbeing or having the absence of mental illness, it’s fundamental in our everyday lives, relating to cognitive functions, behaviours, processing emotions, social interactions, ability to cope with stress and essentially, a positive state of mental health allows us to realise our abilities and function at our full potential. The phrase ‘mental health’ is often confused with the conditions that impact mental health, however the two are very different. A mental illness is defined as “a clinically diagnosable disorder that significantly interferes with a person’s cognitive, emotional or social abilities” and can include conditions such as stress, mild anxiety, sleep disorders, affective or mood disorders and substance use disorders. There are varying degrees to these conditions and an individual does not need to meet all of the criteria of a mental illness or disorder to display some of the signs and symptoms.
All individuals face the risk of being affected by mental health conditions, although there are factors which can make certain groups of people more vulnerable to developing mental health problems. Factors that can play a role in this include: psychological, biological and genetic, environmental, social, lifestyle and dietary factors. Negative mental health can be associated with traumatic life experiences, a rapid change in social settings, discrimination, exclusion, stressful work conditions or the misuse of recreational drugs, alcohol and tobacco. Socioeconomic factors such as a person’s education level, employment status, level of income, housing conditions and accessibility / availability to services also strongly influence mental health. Mental health conditions and disorders are more common than you may think. The most recent National Health Survey indicated that almost 1 in 2 (46%) of Australians aged 16-85 years have experienced a mental health disorder during their lifetime and of this, 48% were males which is a higher proportion when compared to females. The most prevalent type of disorder was mild anxiety (14%), followed by affective disorders (6.2%) and substance use disorders (5.1%). Substance use disorders were male dominated, with men displaying twice the rate of women. The data suggested that there is also a strong association of co-morbidity with mental health conditions and physical chronic conditions, meaning these two areas often overlap.
So what can this look like in populations of men? Well some of the early warning signs can be vague although they can be seen as withdrawal from social activities, trouble sleeping, low energy and fatigue, inconsistent eating patterns, difficulty with daily tasks, impacted cognitive functions such as focus, concentration and clarity, changes in mood/emotions and increased feelings of irritability, nervous tension, restlessness and/or stress. Mental health disorders and their related signs and symptoms can appear differently for everyone, as it is a unique experience for every individual with varying levels of severity, duration and this may also change throughout different stages of life. There are specific types of health factors known as ‘modifiable risk factors’, which are recognised influencers of mental health, both positively and negatively. Maintaining a healthy balance of these modifiable risk factors may help you to keep a consistent positive state of mental health.Examples of modifiable risk factors include:
An unhealthy weight can also be a contributing factor to conditions of poor mental health. Research has shown the association between the two, but it being overweight can impact additional things such as our self-confidence levels, which can be closely related to our mood. Data showed that of Australians aged 18 and over, there was a greater proportion of men who were overweight or obese (74.5%). To support a healthy weight range, start by calculating your Body Mass Index (BMI) and set target goals to achieve, using the BMI scale as a reference guide. If you are unsure how to start, don’t be afraid to seek the advice of a qualified health practitioner who specialises in this area.
In Australia, the minority of the population has met the national physical activity guidelines, with only 15% of people aged 18-64 years achieving these daily recommendations. Physical activity is essential for our wellbeing, not just physically but mentally too – It helps to simulate the release of brain chemicals that are essential for a healthy mood balance. The Australian guidelines recommend adults participate in 30 minutes of moderate to intense physical activity, daily. This is equivalent to a total of approximately 2.5 – 5 hours per week.
Men have a higher prevalence of substance use compared to women, but they also have higher rates of tobacco smoking (16.5%) and exceeding alcohol consumption of more than four standard drinks per day (54.2%). The misuse of substances alongside mental health disorders is known as a ‘dual diagnosis’ and can have a complex relationship. People may initially find the reduction of substances difficult, however the long-term benefits outweigh these complaints and they are likely to experience improvements in various aspects of their general health with the positive changes.
Diet plays a major role in many aspects of our life, and this doesn’t fall short when it comes to mental health. Our diet is a source of important vitamins, minerals, amino acids, antioxidants and much more, which all support numerous body systems and functions. In Australia, only 5.4% of adults had met the guidelines for daily intake of both fruit and vegetables. The Australian guidelines recommend enjoying a wide variety of nutritious, colourful foods from the main five food groups: vegetables, fruits, grains, lean meats and reduced fat dairy. Statistics show that when compared to women, men are almost twice as likely to consume sugar sweetened drinks daily (11.8%), so it is also important to minimise the intake of junk foods such as sugary drinks, saturated fats, processed and refined foods, which contain minimal nutrients .
Sleep is essential for our overall health, but it is especially important for our mental health, with research showing that there’s a strong association between sleep quality and mental health. During sleep, the body relaxes and restores itself while the mind calms down from daily chatter. Research from the 2016 Sleep Health Survey of Australian Adults has shown that 33-45% of adults have inadequate sleep, either duration or quality, and this has shown to consequently impact daytime performances in a negative way. The national sleep guidelines recommend that adults aged 18 and over sleep for 7-9 hours per night. To support a healthy sleeping pattern and bedtime routine, try out some of the practices of sleep hygiene.
**Statistics derived from the AIHW National Health Survey 2017-18 and ABS National Survey of Mental Health and Wellbeing, unless mentioned otherwise.
In the same way everybody presents differently with their mental health disorder, the treatments which are used to manage these conditions, will also be unique to each individual. The path to positive mental health can often be a journey where various methods and approaches are used, however they are most successful in combination. Seeking medical advice from a qualified health professional will ensure that suitable options are explored, to benefit the needs of each individual person.
In addition to modifiable risk factors, other ways to manage your mental health may include:
Psychotherapy, or ‘talk therapy’ such as with a counsellor, psychologist or psychiatrist
Relaxation techniques such as deep breathing, meditation or mindfulness
Support network of close friends, family or community – staying connected with others
Environments which are safe, respectful and protect all human rights
Increasing education and self-awareness surrounding mental health
Developing a range of coping skills and mechanisms to draw from in times of need
The use of nutritional supplementation or prescribed medications
So to all the men out there: whether you are recovering from a mental illness, wanting to improve your current circumstances or looking to help a friend – mental health disorders are more common than you may think, and most importantly, they can be effectively managed with the right treatment. Maintaining a positive state of mental health can significantly improve the quality of your life.
References available upon request
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Men's Mental Health & Wellbeing
It is a common stereotype that men can have a tendency to bottle up their feelings – but mental health is no top...
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Benefits of Ashwagandha
Withania somnifera is a popular herb which is commonly known as Ashwagandha, Indian ginseng, Poison gooseberry, Winter cherry or simply, Withania. Ashwagandha belongs to the Solanaceae (nightshade) plant family and grows as a small, woody evergreen shrub that reaches lengths of two metres in height. It is a branching shrub that has large dull green ovate leaves, sprouts green-yellow flowers and during harvesting season, bright orange-red berries with yellow seeds as they start to mature. Being naturally hard and resistant to drought, the plant has a preference for dry, sub-tropical regions and has been found throughout diverse landscapes including the Mediterranean areas, Middle East, Africa, Asia and Himalayas, although it is most widely cultivated and distributed throughout parts of India.
As a result of this wide diversity in growing environments, there tends to be variations within the species, however the active constituents found in the plant appear to be consistent. The main constituents found include steroidal lactones, alkaloids and flavonoids with the addition of phenolic acids, fatty acids, tocopherols, amino acids, iron and more. Withanolides are a specific type of steroidal lactones which are unique to the Solanaceae family, they’re biologically active and the majority of Ashwagandha’s health benefits are attributed to the withanolides.
The root is the main plant part used therapeutically, however the leaves and berries also contain medicinal properties with health benefits. The energetics and taste of Ashwagandha is described as warm, sweet, bitter, dry and pungent. The root is known to have an earthy smell, similar to that of a horse and the name Ashwagandha is actually is derived from the Sanskrit language where ‘ashwa’ means horse and ‘ghanda’ means smell, and this was once interpreted as ‘the essence of a horse’.
Ashwagandha is often confused with plants of the ginseng family including Panax (Korean) and American ginseng, however the two plant families are not related and although they do share some of the health benefits, they have their own composition of constituents which provide different effects. Withania somnifera has been historically used in Ayurvedic, Unani and Middle Eastern traditional medicine systems for thousands of years. Traditional Ayurvedic medicine has been traced back to 6000BC where for most of these years, Ashwagandha has been one of the most highly valued and widely used herbs, particularly as a ‘rasayana’ which is a rejuvenative tonic for the mind and body.
Stemming from the ancient uses in traditional medicine systems, Ashwagandha has been the focus of various clinical trials and scientific studies in recent years, where many of the traditional uses and actions have now been validated and can support the therapeutic use of Ashwagandha for health. To learn more about the health benefits of Withania somnifera, continue reading...Ashwagandha is indicated for a wide range of conditions and symptoms, however most are in relation to the nervous system. This entails parameters such as healthy mood balance, vitality, the body’s ability to adapt to stress, healthy sleep patterns and cognition, but it also helps to maintain general wellbeing with its antioxidant properties working to reduce the formation of free radicals and the damage they cause. Traditionally in Ayurvedic medicine, Ashwagandha has been used as a tonic for longevity.MindAshwagandha helps to maintain overall mental wellbeing, including support for emotional wellbeing and a healthy mood balance. It helps to soothe the nerves and calm the mind. CognitionAshwagandha supports general mental functions but also improves cognitive performance. It can help to maintain concentration, focus and mental clarity which supports information processing and learning. Additionally, it enhances the attention span and promotes memory recall plus increases mental alertness and wakefulness, helping to reduce cognitive fatigue. Traditionally in Ayurvedic medicine, Ashwagandha was used as a ‘medhya’, or brain tonic. Stress & AnxietyAshwagandha has been traditionally used in Ayurvedic medicine as an adaptogen, which is a herbal action that essentially means helping the body to adapt to stress. Ashwagandha helps to support a healthy stress response, assists the body to cope with environmental stressors and also supports healthy stress recovery in the body. It enhances the body's adaptation to stress but can also be useful in relieving symptoms of mild anxiety, such as irritability, nervous tension, restlessness and reducing excess nervous energy. It has also been used in traditional Ayurvedic medicine to support healthy adrenal gland function.SleepAshwagandha can help to establish and/or restore the body's natural sleep-wake cycle, known as the circadian rhythm. It promotes healthy sleeping patterns and improves overall sleep quality by reducing the duration of time required to fall asleep and decreasing sleeplessness. It enhances a deep, refreshing sleep leaving you well-rested upon rising. VitalityAshwagandha increases vitality and helps to enhance endurance, stamina and physical capacity. This helps to combat general debility or malaise and relieve feelings of weariness, tiredness and weakness that may be associated with fatigue. Exercise PerformanceIn addition to physical capacity, Ashwagandha also helps to improve exercise performance. It enhances muscle endurance, stamina and strength but also aids in post-exercise recovery, helping to improve muscle recovery time after exercising. In traditional Ayurvedic medicine, Ashwagandha has been acclaimed as a ‘Balya’, which means to improve body strength. ImmuneTraditionally in Ayurvedic medicine, Ashwagandha has been used for the maintenance of immune system health. It was indicated to improve immunity, promote immune defence, stimulate a healthy immune response and aid with convalescence, the recovery from illness. So what are they ways that Ashwagandha can be consumed to reap these health benefits? Well, usages are many: traditionally it was consumed as a warm drink using heated milk, ghee and honey but today a more modern approach could be a tea infusion using the dry root or supplement form.
An important note to keep in mind is that Ashwagandha is not suitable for use during pregnancy and/or lactation, these women should always consult with a qualified health practitioner before use. If you’re looking to maintain healthy cognitive function, enhance sleep quality, increase vitality, improve exercise performance, balance your mood or relieve symptoms of stress and mild anxiety, try Ashwagandha today!
References upon request
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Benefits of Ashwagandha
Ashwagandha is indicated for a wide range of conditions and symptoms, however most are in relation to the nervou...
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