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Tag: digestion

  • How CBD Might Help Reduce Holiday Stress

    How CBD Might Help Reduce Holiday Stress

    While the holiday season is filled with excitement and fun, it can be a hard on the mind and body.Holiday fare is typically very high in calories. While pleasing to the palate, these foods can slow down digestion, reflux, bloating and other tummy issues.  Everyone, at some points gets a bit stressed with the additional to-do list.

    Recover from Holiday Mania

    One’s mind can easily go into on overdrive from too much holiday frenzy. CBD can have a calming effect allowing one to turn one’s mind off and get adequate sleep. Along those lines, CBD can be a very effective tool in helping one stay focused while engaging in relaxation techniques such as meditation, yoga, or exercise. 

    Photo by Matthew Henry via Burst

    Survive the Rigors of Holiday Travel

    For those traveling over the holidays, CBD’s anti-inflammatory properties can help combat the mood swings, headaches, and stiff muscles often accompany the stress of travel especially if one is traveling for more than a few hours at a stretch. 

    RELATED: Great Fall Whiskeys

    Maintain The Holiday Glow

    A CBD-infused topical can help keep one’s skin and subtle thus making one appear to be relaxed. As CBD is an antioxidant, it can help combat the free radicals which can produce visible signs of aging. Also, the anti-inflammatory properties of CBD can help reduce skin redness and irritation often caused during the winter months. 

    Photo by JGI/Jamie Grill/Getty Images

    Stay Social and Sober

    When attending holiday events, CBD can be invaluable in helping one stay calm with attending stressful holiday parties. Also, adding CBD to an alcoholic drink or consuming a CBD-infused beverage in lieu of a cocktail can prevent one from consuming too much alcohol. Furthermore, anecdotal evidence seems to suggest consuming CBD with alcohol can reduce hangovers. 

    RELATED: How To Add Weed To Your Friendsgiving Celebration

    Help with Digestion

    CBD can help with the stressors from consuming too much holiday fatty foods. Along those lines, CBD works as a digestive aid by helping control IBS symptoms, as well as helping reduce holiday weight gain by regulating insulin levels and converting fat. 

    Smoking Marijuana
    Photo by Sofie Delauw/Getty Images

    Reduce Headaches

    The anti-inflammatory properties present in CBD can help one deal with any headaches caused from too much stress. 

    A CBD tincture taken sublingually or a CBD-infused drink will enter the bloodstream the quickest for those looking for more immediate relief. When consuming edibles, be mindful of the sugar content of a given CBD product so one does not get a sugar high which will only add to one’s stress. Topicals can also provide immediate relief, and are particularly helpful for introducing CBD into an anti-stress regime for those wary of trying any CBD product.

    Becky Garrison

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  • 7 Ways To Prevent & Manage IBS + Why It’s More Common In Women

    7 Ways To Prevent & Manage IBS + Why It’s More Common In Women

    Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder that affects the small and large intestines, causing a variety of uncomfortable symptoms such as abdominal pain, bloating, and irregular bowel habits. While there is no definitive cure for IBS, several natural approaches can help prevent its onset or minimize the severity of symptoms.

    It’s worth calling out that IBS seems to be more prevalent in women. The fluctuation of hormonal levels, especially during menstruation, menopause, and pregnancy, can significantly impact IBS symptoms. So, one of the first things I recommend to women looking to manage their IBS symptoms is to track how they change throughout the menstrual cycle. Some women experience worse symptoms during their periods—so managing stress, maintaining a balanced diet, and staying hydrated (especially before and during menses) can help alleviate symptoms during this time. Your digestive capacity may also become more limited or variable during your period, so it’s important to focus on eating nutrient-dense, easily digestible foods.

    Women may also experience changes in their digestive health and gut microbiome once they reach menopause. Consuming phytoestrogen-rich foods like soy, flaxseeds, and legumes can help mitigate these hormone-related symptoms.

    Beyond monitoring gut health during these times of hormonal fluctuation, here are other ways I recommend preventing and managing IBS through dietary changes, lifestyle modifications, and stress management.

    Research has shown that individuals with IBS often have an altered gut microbiota composition, with an imbalance in the ratio of beneficial and harmful bacteria. This dysbiosis can lead to gut inflammation, increased gut permeability, and heightened sensitivity in the intestines—all of which are associated with IBS symptoms.

    Probiotics work by restoring the balance of the gut microbiota and creating a favorable environment for the growth of beneficial bacteria. Eating probiotic-rich foods like yogurt, kefir, and fermented vegetables can help you maintain a healthy gut microbiome, potentially reducing your risk of IBS development.

    For those already experiencing IBS symptoms, probiotics can also be an essential part of a comprehensive treatment plan. However, it’s important to consult with a healthcare professional to determine the most suitable probiotic product and species for your specific symptoms and needs.

    Here are some specific probiotic species that have demonstrated promise in IBS prevention and treatment:

    Christine Tara Peterson, PhD, RYT

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  • The Possible Link Between IBS & Parkinson’s Disease

    The Possible Link Between IBS & Parkinson’s Disease

    Before we dive into these findings, let’s cover the current state of Parkinson’s research, preceding this study.

    The most common suspected cause of Parkinson’s disease is a pathological pattern of Lewy body (LB) protein deposition. These depositions, researchers say, mainly consist of misfolded α-synuclein—a presynaptic neuronal protein that is linked genetically and neuropathologically to Parkinson’s disease1. 

    Interestingly, the misfolded α-synuclein has not only been found in the central nervous system but also in the vagus nerve and the enteric nervous system (ENS)—the latter located within the walls of the GI tract, 2extending from the esophagus to the anal canal, in people with Parkinson’s disease.

    The new study, published in BMJ Journals set out to explore the possibility of Parkinson’s disease originating in the gut, based on the fact that misfolded proteins have been found in the GI tract and esophagus.

    In order to study this, researchers looked for Parkinson’s patients who had digestive symptoms before being diagnosed with the brain disorder.

    The researchers analyzed a combination of case-control studies of 24,624 Parkinson’s patients and a cohort study utilizing a U.S.-based nationwide medical record network. They looked for a broad range of both GI symptoms and GI diagnoses that appeared before Parkinson’s diagnoses.

    Hannah Frye

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  • Stress Wreaks Havoc On Digestion: How Mindful Eating Can Help

    Stress Wreaks Havoc On Digestion: How Mindful Eating Can Help

    When faced with perceived danger, your body’s stress response sets off a cascade of physiological symptoms, from hormone changes to blood sugar shifts.

    Our adaptive response to stress may lengthen the time it takes for food to move through the digestive tract, slow the production of digestive secretions, and make the muscle contractions involved in digestion sluggish, says Christine Cherpak-Castagna, Ph.D., a nutritionist and adjunct faculty member at the Maryland University of Integrative Health. 

    Acute stress may also temporarily change the composition of the microbiome1, says Marvin Singh, M.D., an integrative gastroenterologist.

    This causes food eaten in a stressed-out state to get a less-than-fair chance of optimal digestion.

    For example, let’s say you eat a big breakfast, and then while driving to work, someone cuts you off, causing some stress. Later, you struggle with indigestion. “Your body felt that stress, and as a result, your motility was altered, and the food that was sitting in your stomach didn’t get out of your stomach as fast as it should have. You feel the effects of that.” 

    Both experts note that these effects might include indigestion, bloating, nausea, heartburn, stomach pain, constipation, or diarrhea. Chronic, long-term stress is also a documented precursor to inflammatory bowel disease2 (IBD) and irritable bowel syndrome (IBS).

    Emily Kelleher

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  • If You're Not A Fan Of Spicy Ginger Shots, Try This Hack Instead

    If You're Not A Fan Of Spicy Ginger Shots, Try This Hack Instead

    Ginger shots certainly are not for everyone, and understandably so.

    Hannah Frye

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  • Ginger Tea Benefits & How To Drink It Dried Or Fresh

    Ginger Tea Benefits & How To Drink It Dried Or Fresh

    Certain compounds found in ginger tea could support immune health6 by altering specific pathways in the body that drive inflammation. Ginger might also have antimicrobial properties7, which could block the growth of bacteria, fungi, and viruses. According to Sauceda, this may be thanks to the presence of several specific compounds in ginger, such as gingerol.

    Although there’s not much research on humans available, preclinical studies have turned up some promising results. For example, a recent study in mice found that certain compounds extracted from ginger root could improve the composition of the gut microbiome, resulting in enhanced immune function8.

    A 2013 test-tube study also found that fresh ginger might have antiviral effects9 against respiratory syncytial virus, a type of viral infection that causes cold-like symptoms. Still, more studies in humans on the effects of ginger tea on immune function are needed.

    Rachael Ajmera, MS, RD

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  • Research Finds Guar Bean Fiber Can Positively Impact Gut Health

    Research Finds Guar Bean Fiber Can Positively Impact Gut Health

    And based on the findings, the researchers conclude that guar bean fiber could be beneficial for gut health. Namely, they write, “Continuous consumption [of guar bean fiber] induces a selective adaptation of metabolic functions that may [offer health benefits].”

    More specifically, participants showed significant improvements in digestive wellbeing and mood by days 17 and 18 of the study, plus an increase in the bacterias Agathobaculum butyriciproducens and Lachnospira pectinoschiza.

    “These data are highly relevant, considering the wide use of guar gum in food production, its metabolic benefits related to its modulatory effect on intestinal absorption, and its potential application for the treatment of functional digestive symptoms,” the study authors conclude.

    Sarah Regan

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  • Looking For A Fiber Supplement? Reviewers Are Loving This One

    Looking For A Fiber Supplement? Reviewers Are Loving This One

    The thing is, though, a lot of supplement options available include an insufficient dose of fiber, plus a long list of “other” ingredients. That’s why mindbodygreen created our organic fiber potency+ formula.

    This USDA-certified organic blend delivers a high-potency dose of plant-powered functional fibers from organic legumes (guar beans from India), fungi (reishi, maitake, and oyster mushrooms harvested in the U.S.), and fruit (green kiwi from New Zealand) in every scoop.*

    It also includes a resilient, targeted Bacillus subtilis probiotic strain, to provide prebiotic, probiotic, and postbiotic actions—delivering comprehensive gut health support.*

    But don’t just take our word for it! Here’s what reviewers are saying about organic fiber potency+ and their newfound regularity.*

    Sarah Regan

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  • My Healthy Meals Weren’t Keeping Me Full All Day — Here’s Why

    My Healthy Meals Weren’t Keeping Me Full All Day — Here’s Why

    Fiber is a complex carb that comes from fruits, veggies, whole grains, and legumes—all foods I eat plenty of. In fact, many of these 25 high-fiber foods show up in my weekly (if not daily) rotation. And yet, I still wasn’t hitting the recommended daily intake.

    I wanted to see if getting closer to 25 grams per day would help me feel satiated. And like it was meant to be, we released our very own fiber product: organic fiber potency+. 

    This powder fiber supplement blends so easily into whatever I’m drinking. A hot beverage works great; but sometimes, for efficiency’s sake, I just toss it in my protein shaker and knock it back with eight ounces of water. It doesn’t taste like anything and mixes amazingly well. When I start my day with fiber supplementation, I stick to three meals a day and the incessant snack monster in my head takes the day off. 

    The organic guar fiber, green kiwifruit, and mushroom trio (reishi, shitake, oyster) help get me to my goal of 25 grams per day while also providing added gut benefits (like supporting digestion3, promoting gut microbiome diversity and abundance4, and reducing bloat5) and helping me maintain healthy blood sugar and cholesterol levels6.* 

    Hannah Margaret Allen

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  • A Physical Therapist’s Top 3 Secrets For Beating Bloat Fast

    A Physical Therapist’s Top 3 Secrets For Beating Bloat Fast

    Your pelvic floor muscles are the group of muscles at the base of your pelvis involved in urination, defecation, and sexual response. When they relax, they elongate towards the floor and the sphincters open. To help them relax, you can breathe in very deeply, all the way into your pelvis, so that the pressure of your breath helps them lengthen. If you do this when you go to have a bowel movement, it may enhance your emptying.

    Additionally, consider elevating your feet on a stool when sitting on a toilet to defecate. Putting the body into a deep squat position helps to further elongate the pelvic floor muscles, enhancing emptying and reducing bloat. 

    Maggie Abrams PT, DPT, WCS, NBC-HWC

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  • 7 Benefits Of Digestive Enzymes: Support Your Gut, Heart & More*

    7 Benefits Of Digestive Enzymes: Support Your Gut, Heart & More*

    “Digestive enzymes are proteins that break down food macromolecules into their smaller building blocks, in order to facilitate their absorption into the body through the gut lining,” digestive health expert Vincent Pedre, M.D. previously told mindbodygreen. “The body makes a variety of digestive enzymes, from amylase in saliva to proteases in the stomach to lipase in the small intestine.”

    Without adequate levels of these critical digestive enzymes, your gut will have a tougher time properly absorbing the nutrients your body needs. You may also experience GI health issues, such as stomach upset.

    According to a 2018 randomized, double-blind, placebo-controlled study published by the Journal of Medicinal Food, supplementation of digestive enzymes may help to reduce bloating, stomach upset, and other GI concerns1.* 

    Morgan Chamberlain

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  • Pop Quiz! What Does Your Poop Say About Your Health Status?

    Pop Quiz! What Does Your Poop Say About Your Health Status?

    There are a number of reasons why you might be struggling to get things moving—including not drinking enough water, traveling, lack of physical activity, suboptimal stress management, and again, lack of dietary fiber.

    In addition to upping your fiber intake through diet and/or high-quality fiber supplementation, be sure that you’re hydrating properly and moving your body to promote regularity.* If you suspect that external stressors are the reason your poop is MIA, try out a mindfulness practice (like meditation, yoga, or deep breathing exercises). 

    Morgan Chamberlain

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  • This Ingredient Turns “Detox Teas” Into Natural Laxatives

    This Ingredient Turns “Detox Teas” Into Natural Laxatives

    Detox teas touting weight loss and debloating benefits rose in popularity around 2017, but reports of undesirable GI symptoms (read: cramping, constipation, diarrhea) quickly followed. 

    These terrible side effects are thanks to an ingredient called senna leaf, and despite the poop- and gut-related horror stories reported by many customers, there’s still quite a few detox teas featuring senna leaf on the market today—including All Day Slimming Tea Evening Detox Tea, Flat Tummy Tea, and SkinnyMint’s 28-Day Ultimate Teatox (do you see a trend with these product names?). 

    Morgan Chamberlain

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  • Bloated? 11 At-Home Remedies For Soothing The Stomach, From An RD

    Bloated? 11 At-Home Remedies For Soothing The Stomach, From An RD

    A few science-backed tips to soothe bloat—and prevent it from coming back.

    Jessica Cording, M.S., R.D., CDN

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  • Real Customers Trust This Fiber Supplement For Healthy Poops

    Real Customers Trust This Fiber Supplement For Healthy Poops

    If you need some help going number 2, increasing your fiber intake should be your number 1 priority. Adding fiber-rich foods (like whole grains, fruits, veggies, legumes, nuts, and seeds) to every meal is a great start, but getting the recommended daily intake of dietary fiber can still be a struggle. 

    That’s why these mindbodygreen customers added organic fiber potency+ to their daily routine for healthy, consistent bowel movements.* With soluble and insoluble plant fibers (via guar bean, kiwifruit, and a trio of mushrooms), this premium fiber powder is an effective way to promote healthy digestion, gut motility, stool form, and elimination.*

    Morgan Chamberlain

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  • The Link Between Pooping & Skin Health, Backed By Research

    The Link Between Pooping & Skin Health, Backed By Research

    So skipping a daily pass can ultimately mess with your hormones, which can manifest in full-body and skin disruptions. “Poor metabolic waste elimination plus a hormone imbalance can wreak havoc on your skin,” says Brighten. As you may already know, imbalanced hormones are strongly linked to breakouts around the chin and jawline, frequently referred to as “hormonal acne.”

    But it’s not just breakouts that get impacted. Constipation is associated with a significant risk of atopic dermatitis (or eczema)2, too. Perhaps that’s why Pedre has “seen eczema improve just by getting someone to poop more regularly.” Pretty impressive, right?

    Even if you aren’t dealing with more serious skin conditions, like acne or eczema, you can certainly face duller, drier skin from constipation. “When you’re not pooping, [the toxins] have to come out in some way,” says celebrity makeup artist Nam Vo, who coined the term “dewy dumpling skin.” That’s why she prioritizes a stellar No. 2 routine (probiotics, juices, and the like): “Topical skin care can only go so far. It starts from the inside out,” she adds.

    In short: Your entire body, skin included, is directly impacted by how often you poop. As Pedre notes: “Pooping is essential to detoxing the body, and the longer you retain your poop, the more likely that toxins that have been packaged ready to be moved out of your body are going to have more time to recirculate and get reabsorbed back into your body.” 

    Hannah Frye

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  • Found: A Quick & Easy Way To Reduce Bloat In Less Than 5 Minutes

    Found: A Quick & Easy Way To Reduce Bloat In Less Than 5 Minutes

    Say bye-bye to bloat.

    Hannah Frye

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  • 6 Sneaky Factors That Cause Constipation + What To Do About Them

    6 Sneaky Factors That Cause Constipation + What To Do About Them

    Struggling with regularity is a pain in the…well, you know. And symptoms of constipation (e.g., incomplete sense of evacuation, fewer than three bowel movements a week, increased stool hardness, pain, and abdominal distention) are more common than you may think.

    According to the ​​American Gastroenterological Association, 16% of adults struggle with irregularity. Additionally. symptoms of constipation are more prevalent in certain demographics—such as women, young adults, and older adults. 

    Morgan Chamberlain

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  • Casein vs. Whey: What’s The Difference + Is One Better For Me?

    Casein vs. Whey: What’s The Difference + Is One Better For Me?

    For years, experts have recommended consuming protein within a post-exercise anabolic window15 of 30 to 120 minutes to optimize skeletal muscle growth and fat-burning. However, more recent research16 has indicated that protein timing isn’t as critical as we initially thought.

    So instead of feeling the need to slam a whey protein shake after your workout, you can just eat protein throughout the day to promote muscle growth. Most experts agree that eating 25 to 30 grams of high-quality protein in each meal is a solid strategy for filling your daily protein needs (typically at least 100 grams per day for active people).

    If your health goal is to lose weight (specifically fat), upping your protein intake can help you reach it. “Increasing protein intake during periods of calorie restriction would benefit someone trying to lose weight,” says Nepocatych. “Both muscle and fat mass are lost during weight loss. Therefore, higher protein intake [throughout the day] will help to preserve muscle mass and burn more calories.”

    Casein may be a better option for weight loss since it’s slower to digest and can keep you feeling full longer. In addition, research reveals that whey is more satiating in the short term, whereas casein is more satiating in the long term17.

    It’s best to get most of your protein from whole-food sources, but whey and casein protein powders can help you fill gaps where needed so you can make sure your body is getting the protein it needs.

    Adam Meyer

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  • Women Are More Likely To Deal With Bloat, According To New Study

    Women Are More Likely To Deal With Bloat, According To New Study

    This study is limited in that it doesn’t explain why women experience bloat more often than men, nor does it tell us what we can do about it. That said, it’s still a step in the right direction. “Anecdotally, we often hear about bloating in the clinic, but this study adds concrete evidence to describe how commonly it occurs and what other conditions it’s associated with…To our knowledge, this is among the largest studies of bloating in the U.S.,” said Speigel.

    Hopefully, this study will help us understand that bloating is a real condition, it’s common, and we can all be comfortable talking about it because it affects so many of us. 

    As we continue to learn more about bloating, we can lean on the tools we have at our disposal right now, which include things like: 

    Gretchen Lidicker, M.S.

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