How To Lose Your Hanging Belly Fat
Summer is often a time when we are more conscious of our bodies. Warmer weather allows us to wear less clothing, typically covering up areas that arent happy about our bodies, like our stomachs.
But dont worry! Your bodys total fat can be reduced to get rid of Hanging Belly Fat. These steps will reduce your waistline, and you can make the bulging belly fat disappear.
A STOMACH OVERHANG
An essential reason for feeling anxious and insecure about showing your stomach at the beach or pool is abdominal Panniculus. It is the scientific name of stomach overhang.
It hangs in front, almost like an apron of oil. This fatty tissue growth can be both unsightly and dangerous.
This stubborn layer of fat is not standard in overweight people. However, it can sometimes appear suspended or hanging and extend to the knees.
After rapid weight loss or pregnancy, stomach overhangs can occur. This excess skin and fat tissue may be mistakenly thought to be a tumor or a hernia.
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Foods To Heal Your Gut Lower Inflammation And Improve Digestion
Our overall health is primarily determined by the health of our gut. Its not only about what we eat but about what we digest.
Choosing to eat a Clean diet that contains healthy amounts of all the macro and micronutrients is vital in supporting all of the functions in our body. But if we arent able to break foods down properly into their nutritional components due to impaired gut health, then we arent going to be able to maintain a healthy body and mind.
Many of us are dealing with symptoms of poor digestion such as occasional constipation, bloating, or heartburn. Others have more severe issues such as IBS, ulcerative colitis, candida overgrowth, SIBO, or leaky gut syndrome. These issues can show up because of a diet filled with excess sugar and processed foods, stress, repeated antibiotic use, or a viral or bacterial infection.
But there is good news! Our gut flora changes quickly when we change our diet, and the cells lining our gut rapidly regenerate meaning that we essentially have a new gut lining every two-three weeks! It may take more than a couple of weeks to heal fully, but when we opt for a nutrient-dense, Clean Eating diet that utilizes the following gut-healing foods, we will reap the benefits of a healthy gut soon enough.
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Getting Your Best Sleep
Optimizing sleep has a lot to do with regulating your circadian rhythm. Your body is designed to be awake when the sun is up and asleep when the sun is down. With so many artificial light sources, the body no longer receives the right signals for sleep.
Get morning sunlight
Avoid artificial light within 1-2 hours of bedtime by using blue light blocking glasses
Be in bed by 10PM if possible, every hour of sleep before midnight is equal to 3 hours after midnight
Blackout your room
Limit caffeine to the morning
Form a presleep routine
Practice gratitude to relax your mind
Reduce Stress In Your Life
Poor digestion and increased stress as a result of physical or mental strain can also lead to increased bodily inflammation, including gastritis. This typically occurs when your immune system is overwhelmed such as when youre sick with a severe illness or youre in a constant state of mental anxiety. As such, taking care of your mental health may help reduce stomach inflammation overall. 16
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How Inflammation Affects Gut Health
Scientists have estimated that about 70% of the immune system lives in the gut microbiome. The function of the immune system is to protect us from invadersto tell apart the cells of our own body from other cells that dont belong to us.
If the immune system thinks the body is being invaded, it will mount an immune response, Bard says. In some cases, that immune response happens too often in reaction to foods we eat as well as environmental chemicals known as endotoxins. Inflammation is the manifestation of an immune system thats out of balance.
This ongoing overreaction can affect the balance of bacteria in the gut and even the integrity of the gut liningthat is, how well the gut lining does its job. Endotoxins and undesirable bacteria products eventually may leak through the gut lining and into the bloodstream. The immune system identifies these substances as foreign and mounts an attack, causing chronic inflammation.
Causes Of Gut Inflammation
Most people dont realize that the human digestive system is actually a lot more than the stomach and intestines. The digestive system includes every organ in the body thats involved with digestion. These organs include the mouth, stomach, small intestines, colon, and liver. The digestive system is sometimes referred to as the gut, and the gut includes the intestines, stomach, gallbladder, and spleen. Were going to briefly talk about the different parts of the gut and what they do. The mouth includes the gums, teeth, and tongue. The stomach is a large organ that receives food and juices. Its also where the digestive juices are secreted. The small intestines are where most of the digestion takes place. The small intestines are very long, about 30 feet long, and the cells in these intestines are very different from the cells in the large intestines. The large intestines absorb water and other components in the food that you eat. The colon is also considered to be a part of the gut. Its connected to the small intestines and is where waste products are eliminated. The spleen is a small organ that helps fight infection. And the gallbladder is a small organ that stores bile, a digestive fluid that helps break down food.
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Add Physical Activity To Your Day
Exercise goes hand in hand with nutrition. Daily movement helps make you feel good, clear-minded and help you reach your weight loss goals.
If you are nervous about weight management with a fitness plan, a consult with a personal trainer can help you to identify areas of your body that need help with starting position or correct form, build muscle, increase lean muscle tissue, improve your overall physique.
There really isnt a lower belly fat workout but the following kinds of exercise can help with fat loss are aerobic exercise , strength training, resistance training, HIIT workouts.
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Engage In Physical Activity
Exercise has been shown to positively affect disease activity scores, inflammatory markers, and gut health . To reap the benefits, its recommended to participate in 30 to 45 minutes of aerobic exercise and 10 to 25 minutes of weight or resistance training at least four to five times per week.
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Exercise Regularly To Keep Your Detoxification Organs Active
Daily exercise is absolutely essential for keeping your whole body in good working order, including your gut.
Physical activity stimulates your bodys major detoxification organs, including your intestines, urinary tract, sweat glands, circulatory system, and lymphatics.
When these systems are able to move toxins and waste out of the body, inflammation is kept to a minimum.
New research shows that as little as 20 minutes of exercise could have anti-inflammatory effects on the gut and the entire body.
Exercise improves the bodys anti-inflammatory response by activating the sympathetic nervous system. This boosts your heart rate, blood pressure, and breathing rate. As a result, your body releases hormones including epinephrine and norepinephrine into the bloodstream, which have the job of activating the adrenal receptors of immune cells.
In a recent study, researchers examined the effects of a single 20-minute session of exercise on immune system activation. They found that even this small amount of exercise was enough to suppress the production of pro-inflammatory cytokines by 5%.
Inflammation is a necessary part of the bodys immune response, but too much inflammation can lead to disease. Chronic inflammation may contribute to diabetes, obesity, celiac disease, arthritis, fibromyalgia, or bowel diseases such as Crohns disease or ulcerative colitis.
What to Do:
And, as I mentioned earlier, be sure to follow your exercise with plenty of water!
What Are The Effects Of Gut Inflammation
Ultimately, inflammation that stems from continuous immune attacks can decrease your ability to absorb the nutrients you need. The inflammation disables the gut microbiome so that it cant effectively run your metabolism. When that happens, it affects digestive health. This state of being out of balance is called dysbiosis.
Honestly, most people I see have some form of bacterial dysbiosis, says Bard. Its hard to avoid in the world we live in.
Dysbiosis can manifest in many ways, Bard explains. It may cause digestive problems, such as gas, constipation, diarrhea, or other signs of irritable bowel syndrome, Crohns disease, or colitis.
Other signs of problems with the microbiome are less obviously related to the gut. People may experience:
- Brain fog or inability to focus
While you might not connect a skin problem to something youre eating, Bard points out that skin is an organ, and a rash is telling us were out of balance. She adds, In my practice, to get to the root of an issue, we start with the gut 99% of the time.
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What Supplements Can I Use To Fight Inflammation
Nutritional supplements can be a great way to make sure youre getting the recommended daily intake of certain vitamins and nutrients that help combat inflammation.
Alpha-lipoic acid works as an antioxidant to protect cells from damage and inflammation. This supplement produces no damage when used at the daily recommended dosage of between 300 and 600 mg.
Curcumin offers a range of health benefits that include lower levels of inflammation related to arthritis, heart disease, and cancer. Curcumin actually comes from turmeric which is commonly used to treat inflammatory conditions like Alzheimers disease and arthritis. Try adding turmeric to soups and stir-fries. If you dont like eating turmeric, you can find it in some nutritional supplements.
Fish oil supplements can help you reach the daily recommended intake of between one and 1.5 grams of omega-3s, which is useful for those who dont have access to wild-caught fresh fish. Ginger supplements are well known for improving digestion and gut health, along with reducing inflammation.
Resveratrol is an antioxidant found in purplish fruits like grapes and berries, and may help reduce inflammation related to insulin resistance, gastritis, and heart disease. Spirulina is another antioxidant that strengthens the immune system and help combat inflammation, and offers no side effects when used at the recommended dosage of 18 grams per day.
Try To Eat Foods Enriched With Nutrients
Your body must consist of enough nutrients to function better nutrients play a significant role in keeping your body healthy and inflammation-free. So intake nutrients like vitamins, minerals, and omega 3. Deficiency of nutrients can also cause inflammation.
So try to consume nutrients diet as possible.
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Can Food Cause Gut Inflammation
IBD is caused by both genetics and problems with the immune system which mean the body remains in a state of inflammation. But subclinical gut inflammation can be down to some lifestyle factors, including nutrition.
Many different foods can trigger gut inflammation, but typically pro-inflammatory foods are refined sugar and ultra-processed meats. The main way these foods trigger inflammation is through dysbiosis, which is an imbalance between the good and bad bacteria in the gut microbiome, says Dr Kumaran.
A robust review of the literature on intestinal inflammation, published in 2020 in the journal Gut, found that processed foods and animal-derived foods were consistently associated with higher abundances of so-called bad bacterias such as Firmicutes and Ruminococcus. Meanwhile, plant foods and fish were associated with short-chain fatty acid-producing microbes and an abundance of good bacteria.
Researchers concluded that vegetables, legumes, grains, fish and nuts are good anti-inflammatory foods, along with coffee consumption, polyphenol intake and even red wine. Meanwhile, diets high in animal protein, saturated fats, salts and sugars tend to be harmful for the good bacteria .
Faq: Dietary Management Of Ibd
Information regarding dietary treatments for IBD is often confusing. Many people receive information telling them to avoid entire food groups or specific foods. However, there is no need to avoid foods unless they worsen your symptoms. It is best to restrict as few foods as possible to increase the chances that you are getting a balanced, nutritious diet. This is important for maintaining the function of your digestive tract and your overall health.
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Ways To Heal Your Gut And Reduce Inflammation
Knowing how to reduce inflammation is a top concern for many.
Inflammation is a natural, and essential part of healing. When inflammation is left unchecked, unbalanced and untreated, its effects can be felt throughout the body.
Dangerous inflammation in the gut, organs or outside of a localised area can wreak havoc on our immune system, manifesting itself in illness, chronic pain, digestive issues and more.
Diagnosing Inflammatory Bowel Disease
Malfunction of the intestinal tract may occur for a wide variety of reasons and some symptoms may be very similar to symptoms of other diseases or disorders. The accurate diagnosis of IBD is essential, and a physician will take steps to exclude other conditions.
A careful evaluation of the history of the illness is the first step toward a correct diagnosis. The physician will review factors such as when and how the symptoms began, what subsequent problems occurred, the nature of the diarrhea, the type of abdominal pain, as well as the characteristics and quantity of rectal bleeding.
In ulcerative colitis, the most useful diagnostic tool is the sigmoidoscope, a short instrument that allows visualization of the inside of the lower bowel. If necessary, during this procedure a physician can biopsy any suspected areas for further investigation. Viewing the lining of the colon with this instrument at regular intervals throughout the healing process allows a physician to monitor the disease. If needed, a longer, flexible instrument called a colonoscope can help the physician see farther up into the colon, sometimes as far as the terminal ileum , which is a likely location for the formation of Crohns disease. In some cases, a gastroscope, entering the body via the mouth, is useful to confirm Crohns disease in the upper part of the GI tract.
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What Is A Flare
When you have inflammatory bowel disease, your physician will try to find the right medications to control your symptoms. However, since there is no cure, the systemic disease is always there. When the symptoms arent present, you are in remission. If the symptoms return, especially if they are worse than before, it is a flare. This is why it is important to continue taking any medications your doctor prescribes to treat your IBD, even if you feel better. If you stop taking your medication, then you can increase your chance of experiencing a flare and progression of the disease. Infections, stress, and taking antibiotics or NSAIDs can also make you more susceptible to a flare.
What Is Inflammation In Stomach
Inflammation in the stomach is also known as gastritis. Gastritis is a condition that occurs when the stomach is inflamed or swollen . It is a relatively clear pathology. However, the term is often abused to explain some symptoms of the digestive system, such as heartburn and indigestion. Actually, gastritis may not cause clinical symptoms at all. According to medical experts, gastritis is a consequence of irritation of the mucosa by exogenous or endogenous factors such as toxicity, infection, and immune disorders. The mucosa is the innermost layer of the stomach that is composed of three layers, including the epithelial layer, the cushion, and the mantle. Depending on the study in the world, the rate of acute inflammation in the stomach in the population is eight per 1000 people.
The disease is not dangerous and may quickly turn better after treatment. However, in some cases, gastritis may lead to stomach ulcers or increase the risk of cancer. Inflammation in the stomach may occur suddenly or prolonged . Each group has its own characteristics. In fact, through daily medical examination and treatment, physicians encounter mainly chronic gastritis. This condition increases with age and accounts for 40-70% of gastric diseases.
- Acute Gastritis
- Chronic Gastritis
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Dietary And Lifestyle Modifications
An important, overarching challenge is managing nutrition intake when disease has compromised the digestive system. Crohns disease can interfere with nutrient absorption, increasing the risk for deficiencies, but individuals with ulcerative colitis are generally at low risk, as colitis does not affect the small intestine where most nutrients are absorbed. However, there are other factors and symptoms contributing to malnutrition in patients with either disease.
Depending on disease symptoms, a person with IBD may feel unwell, and the sensations of food passing through the digestive tract can be so uncomfortable that this might lead to food avoidance or food choices that might not provide a balanced diet. Better overall nutrition offers the body a better base from which to heal itself, but dietary changes on their own are insufficient to address inflammatory bowel diseases.
If bleeding is excessive, anemia may occur, and further modifications to the diet will be necessary to compensate for this.
Particularly in Crohns disease during symptom flare-up, and sometimes in ulcerative colitis, it might be necessary to allow the bowel time to rest and heal. Specialized diets, easy to digest meal substitutes , and fasting with intravenous feeding can achieve incremental degrees of bowel rest.