Bloating: Should Probiotics be used?

Healthy guts always have gas in the intestines—100-200cc of gas to be precise.
Gas is usually no big deal—that’s NBD to your teenager. It becomes a problem when the levels of gas rise too high or when it doesn’t move quickly enough through your intestines. Then? Cue the bloating.
Bloating is characterized by a full feeling and discomfort in the abdominal area.
If you’ve experienced bloating, chances are you’ve done a quick (or not so quick) investigation on the internet seeking relief. The most common recommendations are lifestyle changes like eating slower or exercising more, which can totally be effective. But, do you want to know one of the best-kept secrets to beating the bloat?
Probiotics.

What causes bloating?

Learning the causes of bloating is the first step in relieving the uncomfortable feelings of pressure and fullness.
Seventy-four percent of all people experience bloating, and there are many causes of bloating including:

• Overeating
• Diets rich in fatty foods: Foods high in fat travel slower through the intestines, resulting in more gas
• Eating too fast
• Gas build-up in the abdomen
• Dysbiosis (imbalanced gut): The human gut is home to anywhere from 10-100 trillion microorganisms, and an imbalance can occur when the “good” bacteria become outnumbered by the “bad” microorganisms.

How and why probiotics can help reduce bloating.

For bloating caused by dysbiosis, probiotics may be your key. Probiotics, whether in supplement or food form, help to replenish the body’s friendly microorganisms.

• Improved digestion: As a result of the increase in friendly bacteria, digestion improves. The influx of good bacteria helps to digest food left behind in the digestive track.
• Improved metabolism: Additionally, probiotics help relieve bloating and gas by improving the metabolism.
• Normal gas does not build up in one spot: Gas is a normal and healthy part of digestion, but can be uncomfortable if too much builds up in one spot. When food and gas move quickly through the intestines, there is less incidence of accumulated gas or bloating.

Do all probiotics relieve bloating?

In order to relieve the discomfort of bloating, the key will be in choosing the right probiotic.
A study published in Gastroenterology and Herpetology compared the effects of different strains on GI distress. Patients who took a probiotic supplement containing Bifidobacterium experienced the most relief from bloating and abdominal distension.
Good news! Bifidobacterium is one of the 8 strains included in the VitalBiome.^*
When is the best time to take probiotics?
Depending on which probiotic you choose—food vs powder vs capsule—you’ll have to follow the directions on your probiotics bottle.
In the case of VitalBiome, take one capsule daily. Doctors recommend taking a probiotic within 30 minutes of a meal.^1*
While probiotics can help relieve temporary bloating, please consult your physician if your bloating continues, is unchanged by probiotic usage, or is accompanied by severe pain.

BELLY FAT and MENOPAUSE

We usually think of menopause as our break up with Auntie Flo—and no, we’re not going to stay friends. But, that doesn’t give full credit to all the changes going on in your body.
Like changes in your metabolism, mood, and—our least favorite—body fat. Belly fat is one of the top complaints of women in perimenopause and menopause—probably because belly fat can increase by an average of 12 pounds for some.^1,2
Understanding why this occurs can help you avoid—and maybe even shed a few—of those unwanted pounds.
Let’s break it down.
We usually think of menopause as our break up with Auntie Flo—and no, we’re not going to stay friends. But, that doesn’t give full credit to all the changes going on in your body.
Like changes in your metabolism, mood, and—our least favorite—body fat. Belly fat is one of the top complaints of women in perimenopause and menopause—probably because belly fat can increase by an average of 12 pounds for some.^1,2
Understanding why this occurs can help you avoid—and maybe even shed a few—of those unwanted pounds.
Let’s break it down.

What is belly fat?

“Belly fat” includes two types:

• Subcutaneous belly fat: Subcutaneous fat is the “padding” just below the skin. It’s the inch that you can pinch.
• Visceral: Far more hidden, visceral fat surrounds our inner organs. Too much visceral fat can be unhealthy.

Why does belly fat increase during menopause?

Even if weight wasn’t a struggle before, menopause has been known to increase belly fat. Why? Well…:

1. Your changing hormones actually affect the shape of your body. During your fertile years, your body stored fat in your hips and thighs (Wasn’t that fun?) to use as a backup store of nutrients for breastfeeding. As you age and your estrogen decreases, your body no longer needs to keep fat reserves for breastfeeding. Instead, excess fat is stored in your belly area.
2. Then there are the proteins that stimulate fat cells to store fat—the decrease in estrogen stimulates these proteins.
3. Decreasing estrogen and increasing fat-storing cells work together to slow down your fat-burning processes.³

Battling the new bulge.

Whether it’s about the size of your jeans, or concern about the health risks, aging doesn’t have to be synonymous with belly fat. There are options to fight stubborn belly fat.

• Don’t skip the (healthy) fats: Not all fat is created equal. Healthy fats are found in olive oil, salmon, walnuts, and coconut oil. And, of course, try to avoid the unhealthy fats found in hydrogenated oils, vegetable oils, and trans fats.
• Drink apple cider vinegar to boost metabolism.⁴
• Avoid mindless snacking and midnight munchies: Sure, a midnight trip to the cookie jar feels like a treat. But, late night snacking can contribute to belly fat more than snacking earlier in the day.⁵
• Make sleep a priority: Those pesky hot flashes can cut into your beauty rest, possibly causing your energy levels to dip. Without sleep, your body needs substitute fuel—usually in the form of more food.⁶
• Pay attention to the numbers: Aim to burn at least 400 calories daily.
• Reduce stress: Cortisol can reduce your body’s ability to lose fat. Lowering stress can lower your cortisol levels. Attend a yoga class, practice mindfulness, and work on eliminating unnecessary stressors from life.
  
  
  
  
  
  
  
  
  
  
  
  What is belly fat?

“Belly fat” includes two types:

• Subcutaneous belly fat: Subcutaneous fat is the “padding” just below the skin. It’s the inch that you can pinch.
• Visceral: Far more hidden, visceral fat surrounds our inner organs. Too much visceral fat can be unhealthy.

Why does belly fat increase during menopause?

Even if weight wasn’t a struggle before, menopause has been known to increase belly fat. Why? Well…:

1. Your changing hormones actually affect the shape of your body. During your fertile years, your body stored fat in your hips and thighs (Wasn’t that fun?) to use as a backup store of nutrients for breastfeeding. As you age and your estrogen decreases, your body no longer needs to keep fat reserves for breastfeeding. Instead, excess fat is stored in your belly area.
2. Then there are the proteins that stimulate fat cells to store fat—the decrease in estrogen stimulates these proteins.
3. Decreasing estrogen and increasing fat-storing cells work together to slow down your fat-burning processes.³

Battling the new bulge.

Whether it’s about the size of your jeans, or concern about the health risks, aging doesn’t have to be synonymous with belly fat. There are options to fight stubborn belly fat.

• Don’t skip the (healthy) fats: Not all fat is created equal. Healthy fats are found in olive oil, salmon, walnuts, and coconut oil. And, of course, try to avoid the unhealthy fats found in hydrogenated oils, vegetable oils, and trans fats.
• Drink apple cider vinegar to boost metabolism.⁴
• Avoid mindless snacking and midnight munchies: Sure, a midnight trip to the cookie jar feels like a treat. But, late night snacking can contribute to belly fat more than snacking earlier in the day.⁵
• Make sleep a priority: Those pesky hot flashes can cut into your beauty rest, possibly causing your energy levels to dip. Without sleep, your body needs substitute fuel—usually in the form of more food.⁶
• Pay attention to the numbers: Aim to burn at least 400 calories daily.
• Reduce stress: Cortisol can reduce your body’s ability to lose fat. Lowering stress can lower your cortisol levels. Attend a yoga class, practice mindfulness, and work on eliminating unnecessary stressors from life.