Latest news with #bloating
Washington Post
2 days ago
- Health
- Washington Post
Why does travel make me constipated? A gastroenterologist explains.
Adapted from an online discussion. I have to travel for work sometimes and may be gone a week or more. I end up not having a bowel movement the entire time I'm gone. By the end, I'm bloated and miserable. Any suggestions? Here's a fact: We all poop weirdly on vacation. That goes for any kind of travel, whether for work or pleasure. Our bowel movements love a routine. We're wired to optimally poop at certain times: within the first one or two hours upon waking, soon after eating meals, after a cup of coffee and after exercise. These classic triggers tell our colon to start contracting — propelling our poop forward and helping us feel the 'urgency' to go. When we travel, everything about our routine goes awry. We're running around and become easily stressed, which greatly alters our poop patterns, and we're often left with no choice but a public bathroom when we feel the call. That alone creates so much poop anxiety that people are just unable to go. Furthermore, when we travel, we tend to drink less water, eat more processed, carb-rich foods either on the go or indulging at restaurants, and we rarely get to drink coffee and exercise the same ways we do in the comfort of our home routines (sitting for hours on a plane isn't helping your bowels one bit). Because of all this, traveler's constipation is quite common. I strongly recommend you start taking something that will help at the start of the trip — even a day or two before leaving. It's always easier to get ahead of a problem than to chase after it when it becomes a crisis. Start with something easy like an extra fiber supplement or MiraLax, which is a mild laxative that pulls water into your intestine. If that doesn't do the trick and you find you're seriously backed up, go for a stimulant laxative like senna, which you can pick up over the counter. My brother has watery, loose stools, four or more times a day. He does admit that it would be nice not to go so often, so what OTC remedy could he try? You don't need to poop once a day to be healthy. The number of times we poop depends on a multitude of individual factors — our diets, our exercise patterns, how stressed we are and our circadian rhythm to name a few (did you know that, unlike many other organs, your colon rises and shines just like you do — it's why having a bowel movement in the first hours after waking is easier than later in the day!) So I tell my patients that 'normal' is what's comfortable for you. In general, Americans think that anywhere from three bowel movements per week to three bowel movements per day is 'normal.' It sounds like, for the most part, your brother is pleased with his habits. Four stools a day is on the higher end of typical, and I can't comment specifically on his situation without knowing his whole history. But assuming all else is stable, and he's perfectly content, I might let someone like this be. If he finds that the frequent call of nature is interfering with his ability to socialize, or leading to discomfort, he should absolutely talk to his physician. 'Change' is definitely possible ('improvement,' however, depends on your perspective here). Perhaps the thing I love most about your asking this is that you and your brother seem to have a healthy open dialogue about poop! In so many families, this is not the case. In my own poop-friendly family, my father is also a gastroenterologist, so you can imagine what a delight the pair of us are at dinner parties. After being as regular and predictable as Old Faithful until the age of roughly 48 (I'm a 51 year-old male), I find that I rarely have the sort of satisfying, bowel-emptying events that typified my 30s and 40s. Is this normal for a man of my age? Dear Poopless, Lord Tennyson once wrote: ''Tis better to have loved and lost than never to have loved at all.' The same could be said of a great poop. Much like love, those who have known a life of effortless bowel movements suffer dearly when it's lost, but I'm happy to hear that you were able to experience that sheer joy for so many years. And I'm optimistic we can get you back on track! Our bodies are constantly changing. Sure, some of it is age — constipation, after all, comes for us all and is more common among older Americans. But it's often other factors for which we may not be connecting the dots: Has your exercise routine shifted? Did you start any new medications or supplements? Has stress from your job, relationships or family shifted? For women, are you entering menopause? I love starting with old-fashioned psyllium husk when things first begin slowing down. Fiber is a powerful, shape-shifting ally — it can bulk up loose stool and also soften hard stools. Here's a pro tip: Try taking two kiwis a day — a 2021 study found that consuming two kiwis per day was just as effective in increasing stool frequency and reducing straining as prunes. But unlike prunes, eating kiwis helped with bloating too. Since being on Ozempic, I'm always constipated. Without laxatives, I get severely impacted. Softeners and fiber were not effective. Any suggestions? GLP-1 agonists, like semaglutide (brand name Ozempic), slow down our gastrointestinal motility, or in other words, how quickly our guts can propel contents forward. I know this comes as no surprise to anyone on these medications: the GI side effects are a huge reason many people can't stick with them in the long-term. This delay can affect our GI tracts from our stomachs all the way down to our colons. In a much-discussed randomized-controlled trial of semaglutide for weight loss published in 2021, about 23 percent of people on semaglutide experienced constipation and 44 percent experienced nausea. So what you're experiencing is common — and as more people get access to GLP-1 agonists, we're going to have to start being more preemptive in addressing these concerns. Everyone's bodies and lifestyle is different — for some, increasing fiber or using the occasional over-the-counter laxative may be sufficient to keep things moving smoothly. But I'd explore options with your physician about what else you can try if you feel you've exhausted your options. We have many ways we can treat constipation, including safe but strong prescription medications at our disposal. It could also be that you warrant other tests to see whether there may be any other issues contributing to your symptoms. For me, the main thing is not to suffer silently. If you let your doctor know how bad things are, we can work together on possible solutions.
The Independent
5 days ago
- Health
- The Independent
I tested popular debloating supplements – here's what actually worked
Feeling bloated after every meal is not only uncomfortable, but it can also impact your confidence. There are several reasons for feeling bloated after eating, including underlying health issues, gut microbiome imbalances, hormone levels, your temperature, the types of food you consume and how fast you eat. Interestingly, Eleanor Hoath, Healf's lead nutrition and wellbeing practitioner, says that temperature can also impact how bloated you feel. 'During hotter months, your body becomes more prone to water retention and bloating. Heat and humidity can lead to vasodilation of blood vessels, trapping excess water in our cells. And when the body is dehydrated, it conserves water, leading to bloating and swelling,' she explains. With a balanced diet, you should be able to control bloating, but processed, high-sugar, and high-fat foods can throw your gut off balance. High-fibre foods can also make you feel bloated – though they're an important part of a balanced diet. Some people don't tolerate a lot of fibre very well and find that too much of it can cause painful gas and bloating. Experts recommend foods and drinks that contain natural digestive aids to help break down things that take longer to move through your digestive tract, so if you're eating fast food, chasing that with peppermint or ginger tea can help. Hoath also suggests stimulating your digestive juices to help the process along: 'Try eating bitter foods before a meal to stimulate the liver and produce bile from the gallbladder to release digestive juices.' Of course, even if you eat a balanced diet of whole foods and use these hacks to help your gut, bloating might still be an issue for you. Some studies have shown that an excess of the stress hormone cortisol can cause swelling and puffiness, resulting in a bloated belly and ' cortisol face '. Other hormonal factors can cause bloating too – you might feel more bloated during the luteal and ovulation stages of your cycle, so it can be useful to track this and log your symptoms to see which foods you might benefit from eating more of. Similarly, food intolerances can also cause gas and bloating, so tracking what you're eating, eliminating certain aggravators or working with a nutritionist can help identify what's causing your gut to complain. Really, there is a lot to consider. A destabilised gut can be a major source of discomfort. However, some supplements can help. They can balance the gut microbiome and top up the vital nutrients that your intestines need to break down food effectively. They can ease bloating, regulate your bathroom habits and in some cases stabilise your blood sugars to avoid spikes and slumps caused by your eating habits. There are several different types of supplements for bloating, and most contain digestive enzymes, herbs and probiotics to keep your gut functioning optimally. I tested a range of different supplements to find the best ones. How I tested Some digestion aids work differently from others. Some are recommended before a meal, and some take a consistent protocol to have a positive impact on your gut health. I tested each according to the recommended use and tracked my symptoms after eating different types of food. Of course, these supplements may work differently for you owing to a whole host of reasons, but keep reading for the best on test. The best digestive supplements for 2025 are:
Yahoo
5 days ago
- Health
- Yahoo
7 Foods that Cause Bloating—and How to Keep Enjoying Them
You've probably been there. Bloating is a somewhat common, albeit frustrating, state of digestive distress characterized by the feeling of being uncomfortably full or swollen in your abdomen. Sometimes it occurs right after a meal and can plague you for hours, making you regret the decision to have that bean salad or broccoli for lunch. We consulted nutritionists to identify the foods that are the most likely to wreak gassy havoc on your stomach and intestines. Some of these foods are highly nutritious, so completely avoiding them isn't advisable. However, there are ways to prepare and eat them that can help reduce their bloat-inducing Our Expert Toby Amidor, MS, RD, nutrition expert and Wall Street Journal bestselling author of Health Shots Staci Gulbin, MS, MEd, RDN, registered dietitian and health writer for MyChronsandColitisTeamRelated: 6 Healthy Foods Martha Eats on the Regular What Is Bloating and What Causes It? Bloating occurs when your digestive system accumulates excess gas, causing your belly to feel tight and sometimes distended. While there are several reasons why bloating can happen, such as hormones or an actual medical condition like irritable bowel syndrome (IBS), the most common cause of temporary bloating is your diet. Foods That Commonly Cause Bloating Beans and Lentils Beans, lentils, and other legumes are the best-known culprits of gas and bloating in the food world. And that's because they contain several compounds that can have this effect on your digestion. For one, they're rich in dietary fiber, which isn't fully digested by our bodies and instead ferments in the gut. And according to dietitian Staci Gulbin, they also contain something called raffinose oligosaccharide, a complex carbohydrate that is similarly tough to digest and leads to gas and bloating as well. But there is something you can do to mitigate the effects of legumes on your digestive system. Rinsing canned legumes and soaking dried beans and lentils before cooking (and cooking them thoroughly) can help. Gublin further suggests adding antioxidant-rich spices like fennel, turmeric, and ginger to your bean and lentil dishes, which can help digestion and potentially reduce gas. Cruciferous Vegetables Broccoli, cauliflower, cabbage, Brussels sprouts, and kale are the most common offenders in the cruciferous family. They contain plenty of fiber and compounds called glucosinolates, both of which support health, but can lead to extra gas when gut bacteria get to work breaking them down. Nutritionist Toby Amidor advises against skipping these great-for-you vegetables and instead making sure you don't consume them in their raw form. 'Cooked crucifers are easier for the gut to digest and can lead to less bloating.' Dairy Products For those with lactose intolerance, dairy can be a fast track to bloating, gas, and even diarrhea. However, Amidor points out that the recommendation by the National Institutes of Health expert panel is that even those with an intolerance might want to find a way to keep dairy in their diets. 'Research shows that people with lactose intolerance can tolerate up to 12 grams of lactose in one sitting, and there are plenty of lower-lactose foods and lactose-free foods that can still be consumed." For example, she says, one cup of milk has 12 grams of lactose, but half a cup of Greek yogurt has 4 grams, and natural cheeses like Swiss have 1 gram per ounce. Other things that can help include consuming lactose with meals instead of on its own, or taking lactase enzyme pills to help mitigate the negative effects. Wheat and Certain Grains Wheat, barley, and rye contain gluten and poorly-absorbed carbohydrates (FODMAPs) that are tough for some to digest. 'Those with celiac disease, gluten sensitivity, or just a sensitive gut, may experience gas and bloating after eating wheat-containing foods,' Gulbin notes. Gradually increasing the intake of these grains can help the gut to adjust, but it's always wise to consult a dietitian if you suspect a grain intolerance. Fructan-Packed Fruits and Vegetables While tasty and flavorful, foods like onion, garlic, apples, and pears are packed with fructans, a type of carbohydrate that's difficult to digest for some. 'Vegetables like onions and garlic have fructose-containing compounds called fructans that are indigestible, especially in those with IBS,' says Gulbin. Similarly, apples and pears contain fiber and sugar alcohols, which are fermentable and can easily cause bloating in a sensitive gut. To make onions and garlic easier on the stomach, try soaking them in water or milk before using them in cooking. Alternatives that impart the flavor of these alliums, like the powder version or garlic-infused oil, can also help minimize bloating. Fruits like apples and pears, on the other hand, can be easier to digest when cooked. Carbonated Beverages It's not just what you eat; what you drink matters, too. 'Fizzy drinks like seltzer waters, carbonated energy drinks, and colas can cause gas build-up in the gut,' says Gulbin. This makes sense since carbonated drinks introduce extra gas directly into your stomach, which can quickly cause bloating and discomfort. To minimize the risk of bloating from a drink, sip it slowly, avoid using a straw, and try gently stirring your carbonated drink and letting it sit for a while, which will help release some of that carbonation. Fatty and Fried Foods Because fat tends to take longer to digest than other nutrients, high-fat foods slow the rate at which the stomach empties and can lead to bloating. To avoid being gassy after that delicious fast-food treat you've been planning for the week, try eating smaller portions of fried foods and avoid consuming fatty stuff late at night (or else it'll disrupt your sleep, too). How To Avoid Regularly Feeling Bloated Besides avoiding the foods above in their most gas-inducing forms, our experts shared these tips to minimize frequent bloating. Eat smaller meals spread throughout the day, rather than fewer bigger meals. Chew and swallow slowly, and eat mindfully to avoid swallowing additional air. Keep a food and symptom journal to identify personal sensitivities. Try enzyme supplements before eating notorious gas-causing foods. If you're adding fiber to your diet, do so gradually to give your gut time to adjust. Don't hesitate to involve a health professional if your home remedies still keep you feeling bloated more often than not. Read the original article on Martha Stewart
Yahoo
6 days ago
- Health
- Yahoo
If You're Suddenly Gaining Weight Despite Doing Everything 'Right,' Doctors Say This Might Be Why
Whether you deal with constant bloating or you tend to feel heavier during your period, seeing seemingly unexplainable weight gain on the scale can be frustrating. However, weight fluctuation is a natural part of life, and factors like age, decreased activity levels, loss of muscle mass, and a slower metabolism can all contribute to unexplained weight gain. In some cases, there may be a connection between your weight gain and insulin. 'Weight gain around the waistline in adults—outside of pregnancy—is often a sign of insulin resistance or insulin hypersecretion,' says Naomi Parrella, MD, a family physician and obesity medicine specialist at Rush University Medical Group. Although it's less common, Parrella adds that weight gain may also be a sign of excess cortisol, a condition like Cushing's syndrome, or in more serious cases, an illness like ovarian cancer. If a few extra pounds are starting to impact your mental health or way of life, it may be time to consider an appointment with your dietitian or doctor—especially if you're noticing joint pain in the hips and knees, reduced daily activities and movement because of pain, or a worsening mood. Before you decide to book a visit to your doctor's office, keep a log of everything you eat as well as your exercise habits (including activity outside of your workouts) for at least a few days if not a week or two, says Melina Jampolis, MD, an internist based in Los Angeles. Perhaps you are eating more calories throughout the day or you're sitting at your desk more often than usual due to a heavier workload. Even a busy schedule involving being away from home with lots of travel can impact unexplained weight gain. As for a general benchmark, Dr. Parrella says it is common to see a weight increase of one to two pounds per year from the age of 20 to 65. However, if your weight gain is greater than that and you can't seem to pinpoint the underlying reason, here are some potential conditions that may be at play. 1. You have hypothyroidism. When a young woman walks into a doc's office with unexplained weight gain, the thyroid is the first place most physicians will investigate, says Dr. Jampolis. And for good reason: A whopping one in eight women will develop a thyroid disorder in her life, according to the American Thyroid Association. That butterfly-shaped gland in the neck is responsible for secreting a hormone that regulates your metabolism, and if you've got an underactive thyroid (called hypothyroidism), your metabolism may slow down, triggering weight gain. Women with hypothyroidism may also suffer from low energy levels or fatigue, dry skin, hair loss, muscle cramps, or constipation, says Dr. Jampolis. Notice any of these signs and you should book a chat with your doc, who can check on your thyroid with a simple blood test if necessary. 2. You have polycystic ovary syndrome. Research shows that as many as one in five women have polycystic ovary syndrome (PCOS), an endocrine disorder that throws off the balance of reproductive hormones estrogen and testosterone and can trigger a number of unpleasant symptoms like wacky periods, facial hair growth, and migraines. PCOS can also muck up the way your body uses insulin (the hormone that helps turn sugars and starches into energy), which means (womp, womp) unexplained weight gain around the mid-section is common, says Dr. Jampolis. If your menstrual cycles are off, a gyno will likely take a peek at your hormones to diagnose this one. 3. You are dealing with depression or anxiety. When you're stressed, you're thrown into fight-or-flight mode and get a surge of adrenaline, along with a heavy dose of the hormone cortisol, which is supposed to help you restore energy reserves and store fat. The problem? Lots of us get chronically stressed sitting at our desks all day or just living a crazed life, says Dr. Jampolis. When your cortisol levels stay elevated for a prolonged period, then your body continues storing fat, which can lead to weight gain. If you've persistently felt down in the dumps or anxious, have trouble sleeping, feel fatigued, or you've lost interest in the stuff that used to make you tick, talk with an MD or mental health pro who can make suggestions for getting back on track if stress seems to be the culprit behind your sudden weight gain. 4. You're not sleeping well or enough. There's nothing like a trash night of sleep to make a girl crave sugar and fat (anything to survive at work the next day, right?). That's because missed shuteye does a number on your hunger hormones and metabolism: Sleeping too little raises ghrelin, the hormone that signals it's time to eat, while lowering your levels of leptin, the hormone that conveys the 'I'm full' feeling, says Dr. Jampolis. The result: a totally unsatisfying chow-fest the next day. In a randomized, controlled 2023 study of 195 adults in Sleep, adults with obesity were put on an eight week-diet and were monitored over the next year after losing about 28 pounds on average. Those with shorter sleep duration (less than six hours per night) regained an average of a little over 11 pounds and reduced less body fat than those with a normal sleep duration (more than six hours per night). 5. You have small intestinal bacterial overgrowth (SIBO). The gut relies on good bacteria to function well (probiotics, anyone?), but there's also bad bacteria chilling in your digestive tract. When that balance of good to bad gets thrown off, small intestinal bacterial overgrowth (SIBO, for short) can take place, triggering extra gas in your GI tract along with bloating, abdominal pain, diarrhea, and—you guessed it—sudden weight gain. Docs aren't entirely sure how SIBO may trigger those extra pounds, says Dr. Jampolis, but treatment typically includes antibiotics to treat the bacterial overgrowth, according to the U.S. National Library of Medicine. Making changes to your diet can also help. 6. You're going through perimenopause. The transition period to menopause (a.k.a. perimenopause, which can start in women as early as their mid-30s, but usually starts in your 40s) triggers hormones like estrogen to rise and fall unevenly, which can cue weight gain in some women, says Dr. Jampolis. Other signs of perimenopause include irregular periods, hot flashes, mood swings, and a change in your libido—symptoms your doc can usually suss out with her eyes closed. Compound perimenopause with the other inevitable body changes that happen with age (like a loss of muscle mass and increase in body fat), and it may feel like the scale's tipping fast. Talk to your doctor to manage "the change" in stride. 7. You're taking certain medications. There's a laundry list of both prescription and over-the-counter meds that can trigger sudden weight gain or water retention that show up on the scale as extra pounds. 'Antidepressants—most commonly the selective-serotonin reuptake inhibitors (SSRIs) such as Paxil, Lexapro, and Prozac—may affect the appetite center in the brain,' says Rocío Salas-Whalen, MD, an endocrinologist at the Medical Offices of Manhattan. Meanwhile, beta blockers (meds that reduce blood pressure) can slow your metabolism, and certain steroids (like prednisone—an anti-inflammatory that causes water retention and an increase appetite) can add on pounds. Even OTC antihistamines like Benadryl, which can disrupt an enzyme in the brain that helps regulate food consumption, can trigger noticeable weight gain, says Dr. Salas-Whalen. A word to the wise: Don't stop taking any pills cold-turkey—chat with your doctor, who may be able to find a substitute. 8. You have Cushing's disease. A super rare condition called Cushing's disease (only 10 to 15 people per million are affected, but 70 percent of those diagnosed are women) causes excess cortisol production and can trigger excessive weight gain just around the abdominal area (the legs and arms usually stay lean) and the back of the neck, says Reshmi Srinath, MD, an assistant professor of diabetes, endocrinology, and bone disease at the Icahn School of Medicine at Mount Sinai. It can sometimes be caused by certain medications like steroids used to treat asthma and autoimmune disorders. 'Cushing's typically presents with significantly low energy and complications like diabetes, high blood pressure, and high cholesterol. But the telltale sign is very large, red stretch marks on their belly,' she says. If this sounds eerily familiar, talk to your doctor ASAP. Cushing's disease can be managed with medication, radiation, or surgery, adds Dr. Parrella. You'll also want to tamp down your stress levels, which means taking really good care of yourself and finding ways to recharge on a regular basis. 9. You're dehydrated. There's a reason behind the bloat, and it may have just as much to do with the water you forgot to drink as the food that you ate. Most of us aren't drinking nearly enough water, says Kristen Neilan, RD, of University of Florida Health. That's because many of us mistake the feeling of thirst for the feeling of hunger. 'Confusion, tiredness, and lightheadedness are all signs of even mild dehydration,' she says. Sounds a lot like how we feel when we're hankering for a snack. Mixed signals aren't the only only possible culprits behind your unexplained weight gain. 'Adequate hydration increases mitochondrial function—what that basically means is that it increases your metabolism,' says Neilan. Without enough water, your cells can't do their thing (namely, convert your food into energy) quickly and efficiently. Make sure to drink plenty of water, especially at higher altitudes (like air travel), on hot days, with fevers and infections, or with extra physical exertion. Choose options with the least amount of sugar—coconut water, clear broth, and of course pure H2O, are all fair game. If your pee looks darker than usual or you're not using the bathroom as often, that's a sign to begin drinking more fluids, notes Dr. Parrella. Other warning signs include fatigue, muscle cramps, and lightheadedness when standing up. 10. You have ovarian cancer. In rare cases, an expanding belly is the result of an ovarian tumor and the fluid buildup associated with it, says Sanaz Memarzadeh, MD, PhD, a gynecologic cancer surgeon at UCLA Health. 'Patients come in with abdominal bloating, and their usual pants are not fitting,' she says. 'Sometimes the tumor is so large, it can cause distention of the abdomen." Women are more likely to be diagnosed with ovarian cancer after menopause. But it's important for women at every age to look out for this symptom, as well as feeling full too quickly, pain in the lower stomach area, and extra pressure on the bladder. See your doc if the bloating persists, especially if your family has a history of ovarian cancer. 11. You quit smoking. Smoking can often act as an appetite suppressant, so when you quit, the cravings can hit you hard. Smoking can lead to a rise in dopamine, the neurotransmitter responsible for instant pleasure, says Pouya Shafipour, MD, a weight loss specialist at Paloma Health. It's the same kind of pleasure you get when you eat a sweet snack, like ice cream. "When one quits smoking, the body still has cravings for dopamine and often, people get this craving from excess intake of refined sugar and starch (i.e., candy and other starchy snacks) and gain weight," says Dr. Shafipour. To counteract the lower levels of dopamine once you quit smoking, it's important to engage in other behaviors, like exercise or meditation, that help release feel-good endorphins and also provide a nice distraction and healthy new habit. Try our exclusive 4-week walking plan 12. You have diabetes. Type 1 and type 2 diabetes both require insulin management in order to keep blood sugar levels regulated. In people with type 1 diabetes, the pancreas essentially isn't producing enough insulin, so those that have it need to regularly insert themselves with the hormone. Insulin allows the body to absorb glucose (or sugar) and use it for energy. Generally, type 2 diabetes is associated with insulin resistance from a poor diet, a sedentary lifestyle, and unhealthy eating behaviors. That can usually contribute to weight gain in itself, explains Dr. Shafipour. Type 2 diabetics have a higher baseline insulin level which by itself causes more weight gain, typically around the belly," he says. But an increase in insulin from external hormone treatments can also lead to weight gain. Insulin lets glucose into your blood cells so that it can be stored for energy, but if you're eating more calories than your body needs, your cells will take what they need, leaving the remaining glucose to be stored as fat. To counteract the weight gain, it's important to closely monitor your diet and avoid eating too much fast food or foods high in refined sugar, Dr. Shafipour says. 13. You have other types of cancers. Most cancers in their early stages will result in weight loss instead of weight gain—unless it's a cancer that causes the release of cortisol, like a tumor in the adrenal gland. However, as cancer progresses, it can lead to weight gain. "This weight gain can be due to growth of the size of the tumor itself or [if it spreads] to other organs like the liver, which can cause fluid buildup in the stomach or the stomach cavity," says Dr. Shafipour. But don't be too alarmed, as this is usually a worst-case scenario. Most cancers will cause other symptoms that may warrant you seeing a doctor while it's still in an early stage. When should I see a doctor for unexplained weight gain? First, you should take a look at your lifestyle. If your diet is poor, it's normal to gain between a half a pound to a pound of weight a week. Your menstrual cycle can also cause your weight to fluctuate between four and five pounds, depending on the stage of your cycle. But when is weight gain a cause for concern? If you're gaining one to two pounds or more a week, and you don't see the numbers going down, then it might be time to see a doctor. "If one notices that they're gaining weight rapidly, one to two pounds a week, and it's not related to menstrual cycle, poor sleep, anxiety or depression, or snacking or overeating, then they should probably see their primary care physician, who will do a thorough history and physical as well as some appropriate laboratory work-up to find the causes of weight gain," says Dr. Shafipour. A doctor can work with you to determine whether an underlying condition is contributing to your weight gain, and find appropriate remedies to help you maintain a weight that makes you feel good. Common Questions About Unexplained Weight Gain Why am I gaining weight even though I'm eating healthy and working out? 'There are many reasons this could be happening and the only way to understand it is to systematically investigate what is going on, like a detective solving a mystery,' says Dr. Parrella. 'Weight gain as an adult, outside of pregnancy, is (most of the time) about the hormone balance.' For many people, this means examining thyroid function. 'Thyroid disorders and untreated sleep apnea can cause unexplained weight gain,' she says. 'A few cancers can cause unexplained weight gain, but those are less common.' The most common cause of unexplained weight gain is insulin resistance, she says, which is associated with weight gain (especially around the waistline). However, this can be treated and managed in multiple ways, and you should always consult your doc to see what's best for you. Some commonly used medications may also cause weight gain, but there may be alternatives that won't bring unwanted side effects. 'If you are taking chronic medications, it is worth asking a pharmacist or your doctor if this applies to you,' says Dr. Parrella. Apart from these reasons, your weight gain may be a sign to evaluate your nutrition, stress levels, physical activity, and sleep habits in detail. There may be certain behaviors (including those you believe are "healthy") that are contributing to your weight gain without you realizing it. What is unexpected weight gain a symptom of? Could it be menopause, aging, or genetics? Your weight can certainly be impacted by menopause, aging, genetics, and hormones like insulin, Dr. Parrella says. 'How you eat, how you move, and how regularly you get rest can affect your hormones and the genes that are activated,' she explains. But the good news is, you can help influence how these changes occur in your body, and seeing a provider can be a great first step. Dr. Parrella recommends working with a specialist who can help you uncover your body's 'signaling pattern' and learn how it may be impacting your weight gain. This ongoing process may involve ongoing investigation, self-tracking, and trying different options, she adds. Weight gain can also be a sign that your body is experiencing chronic stress, Dr. Parella adds—especially if you're a caregiver for a small child, someone with a chronic disability, or an aging parent, for example. '[If] your work demands interfere with your ability to relax and recharge regularly or to sleep well, you may gain weight even if your daily food intake is low,' she explains. Can I just use medication to manage my weight, then stop meds later? The short answer: It's complicated. 'If you use medications to lower your weight, with the medications currently available, you will likely need to stay on those medications to keep the weight down,' says Dr. Parrella. Everyone's body is different, so always consult your doctor about starting and stopping meds, and what dosage and frequency is right for you. You may find that medication is helpful for a while, but everyday lifestyle changes might benefit your body just as much. 'If your doctor has ruled out obvious and less common medical issues like thyroid disorder or cancer, [the reason] could be the timing of when you eat, how often you eat, if you are drinking alcohol, what you are eating, medications, sleep, or chronic stress," Dr. Parrella says. I'm barely eating, but I'm still gaining weight. Am I not getting enough calories? Should I eat breakfast? '[Unexplained weight gain] is rarely about not eating enough calories or whether or not you eat breakfast,' says Dr. Parrella. Weight gain can occur if you're not 'eating the right nutrients, are eating the wrong nutrients for your body physiology, are not getting adequate sleep, or you have chronic stress with high cortisol,' she adds. It's entirely possible to eat little and still have unexplained weight gain, and it can also happen if you eat or snack frequently throughout the night, she says. The key, Dr. Parrella explains, is to eat the right nutrients for you and your body. For example, if you deal with insulin resistance, protein and fibrous vegetables can help keep your insulin at a lower level so that you can get health-promoting nutrients that allow your body to burn fat. Rather than undereating, Dr. Parrella suggests that every 24 hours, you allow your body at least 12 continuous hours (usually overnight including your sleep hours) of not eating or drinking anything other than water, black coffee, or unsweetened tea. 'It is good for your health to let your gut rest on a regular basis,' she says. Moderating alcohol use may also help, she adds. Try eliminating alcohol for one month and seeing what happens with your weight, or alternatively, explore a sugar detox month without any sweets or sweetened beverages. How can I stay motivated to eat less and exercise more? You may have heard that 'eating less and exercising more' is the solution for weight loss, but according to Dr. Parrella, weight gain is usually way more complicated than that. 'Motivation is not the problem for most people, and trying to eat less and exercise more is not the answer for most people,' she says. For many, weight gain is a sign of a hormonal imbalance. 'Based on what you eat, how you move, how you socialize, sleep, and recharge, your hormones will vary,' she adds. 'If your hormones are set up to cause you to grow, that is what you will do. If your hormones are set to burn, then you can burn fat [more easily].' That said, if you are struggling with motivation to make lifestyle changes, consider your intentions behind wanting to manage your weight. Is it that you want to feel more energized during the day? Make it through your fun workout classes? Feel more confident taking cute selfies? Whatever your reason is, tapping into your internal motivation (and not just rushing to crash diet) can help you make sustainable, long-term changes. Meet the experts: Naomi Parrella, MD, is a family physician and obesity medicine specialist at Rush University Medical Group. Melina Jampolis, MD, is an internist based in Los Angeles and the host of the Practically Healthy podcast. Rocío Salas-Whalen, MD, is an endocrinologist at the Medical Offices of Manhattan. Reshmi Srinath, MD, is an assistant professor of diabetes, endocrinology, and bone disease at the Icahn School of Medicine at Mount Sinai. Kristen Neilan, RD, a dietitian at the University of Florida Health. Sanaz Memarzadeh, MD, PhD, is a gynecologic cancer surgeon at UCLA Health. Pouya Shafipour, MD, is a weight loss specialist at Paloma Health. 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5 Things to Do in the Morning to Prevent Bloating Throughout the Day
Reviewed by Dietitian Maria Laura Haddad-GarciaKey Points Simple morning habits can help prevent bloating and improve digestive comfort. Avoid gas-producing foods and drink warm water to ease digestion. Try deep breathing and light movement to support gut health and reduce can sneak up on you, even if you're eating 'healthy'. This common but uncomfortable sensation of pressure or fullness in the abdomen is often caused by constipation, irritable bowel syndrome (IBS), swallowing excess air, food intolerance or eating too much. The good news is you don't have to do an extreme detox regimen to prevent bloating. By incorporating a few simple habits into your morning routine, you can help keep bloating at bay for the day. Here's what a gastroenterologist and a dietitian recommend. 1. Eat a Mindful Breakfast You've surely heard that breakfast is the most important meal of the day. Experts say that staving off bloating is yet another reason to eat a morning meal. 'Skipping meals often leads to eating a larger meal later, which causes bloating,' says Kinga Portik-Gumbs, RDN. If you've ever skipped breakfast and been ravenous by lunchtime, you know what she means. It's not just that you eat, but how you eat that impacts bloating. Wolfing down your breakfast may not be the best for your gut. Instead, eat slowly and mindfully. 'Incorporating more mindfulness around eating slows down your eating pace, preventing you from swallowing excessive air, and reducing gas, which in turn improves your digestion,' says Portik-Gumbs. 2. Avoid Gas-Producing Foods Bloating can happen as a result of gas trapped in your gastrointestinal tract. So, reducing excess gas production may help prevent bloating. 'Avoid foods that can (but do not always) increase intestinal gas production, particularly in the morning,' recommends David D. Clarke, M.D., a board-certified gastroenterologist. He suggests keeping a food diary if you need help identifying foods that cause gas in your body. Some common triggers, according to Clarke, are dairy products (if you're lactose intolerant), cruciferous veggies (broccoli, cabbage, cauliflower, Brussels sprouts), carbonated beverages, sorbitol and processed foods containing fructose. 3. Drink a Glass of Water 'Drinking water helps stimulate movement through the digestive tract,' says Avery Zenker, RD, M.A. 'Water intake impacts gut motility, stool consistency and frequency,' she says. In other words, drinking water can help keep you regular, so you're not backed up and bloated for the day. Zenker recommends drinking 1 to 2 cups of water upon waking. 'Cold water may slow things down more, while warm water can help things move more smoothly,' she says. Studies have linked consuming more fluids—from drinks and water-rich foods—with a lower risk of constipation. So, in addition to drinking water, consider adding a fruit or veggie to your breakfast for added hydration. Mainly, if your bloating is caused by constipation, this can make a big difference. 4. Practice Deep Breathing Don't let the mindfulness end with your meal. Taking a few minutes to practice deep breathing may also help prevent bloating by calming your nervous system. 'Deep breathing helps train your abdominal muscles and diaphragm to work together, a successful method to release stress and anxiety, bringing your body into the 'rest and digest' state, a thriving environment for your gut,' says Portik-Gumbs. A 2022 study in Frontiers in Neuroscience found that practicing 30 minutes of slow, deep breathing improved symptoms of constipation and bloating in people with IBS. 'The gut and mind are tightly connected and communicate through the vagus nerve. This means your mental state directly affects your gut status and vice versa,' says Portik-Gumbs. Studies show that deep breathing can help bring down anxiety, promoting both mental and physical health. 5. Incorporate Gentle Movement If you're not already a morning movement enthusiast, you might want to consider making a change. A 2021 study found that taking a 10- to 15-minute walk after eating significantly improved bloating and abdominal discomfort in participants with persistent bloating. 'The walking promotes muscle contractions in the stomach and intestines that can lead to belching and farting, both of which reduce gas in the GI tract and thereby reduce the bloated feeling,' says Clarke. That said, experts recommend any kind of mild to moderate exercise you enjoy. 'This might include light exercises like a walk or gentle yoga, or even a run or strength training,' says Zenker. 'Some people find that bouncing or twisting exercises are especially helpful for digestion,' she adds. When to See a Healthcare Provider If your bloating persists despite lifestyle changes or you also experience symptoms such as pain, bloody stool, diarrhea, vomiting or unintentional weight loss, consult a healthcare provider. This may be a sign of something more serious that warrants a professional evaluation. Our Expert Take Your morning routine can significantly impact your digestive comfort. Instead of grabbing your coffee and rushing out the door, try making time for some gut-healthy habits. Experts recommend eating a mindful breakfast free from gas-producing foods, drinking a glass of water, exercising and practicing deep breathing. These simple habits can help you stay regular, prevent eating too much later in the day and regulate your nervous system for healthier digestion. It's not about perfecting your morning routine or buying into quick fixes. Instead, focus on being consistent with small habits that help you feel better. Read the original article on EATINGWELL
