⭑ Heard about #fartwalking? ✔ It's healthy but not a cure
⭑ A regular walk after meals is a must for diabetics ✔ Read why ...
⭑ The foods that cause flatulence are all good for you; experiment
⭑ Tried the Dead Bug with resistance band? ✔ It's simple and very effective

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

#fartwalk

It's blowing up on social media. But is it solving the problem or just the symptoms?

The bloat problem is more than what we eat - it's about our overall lifestyle. Read item #1 to learn why and what it means for you.

The unequivocal good news about the #fartwalk is the walk itself, especially after meals. I've been slipping in my consistency in doing this, and perhaps that's why an article touting the "health benefits of going for a walk after a meal" caught my attention.

If you are diabetic, as I am (Type 2), then I strongly recommend walking after meals as medical research is consistent in identifying how it helps - see item #2.

I was struck by a mild but pesky virus earlier this week, messing up my prep for a 10km road race this weekend. Despite feeling a bit off, I'm still planning on being at the start line at 9 am tomorrow, alongside 150 others, and will do my best to pace myself to the finish – even if it's not exactly a personal record.

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01 #fartwalk Goes Viral, But It Is Not A Cure

The hashtag #fartwalk is going viral because Marilyn Smith, a Canadian actress and cook, recently revealed on ​TikTok​ that she and her husband go for a walk after dinner to release their pent-up gases.

There is no evidence that walking after eating reduces "flatus production" in our gut.

Walking after eating does have worthwhile benefits (see item #2 below), but in relation to flatulence, it merely deals with the symptoms, not the problem. The problem is a combination of what we eat (see item #3 below), and, this might surprise you, how we feel.

How we feel is usually reflected in our Heart Rate Variability (HRV), the source of the Ready To Train Index I mentioned in last week's newsletter.

HRV is an indicator of autonomic nervous system (ANS) activity, reflecting the balance between sympathetic and parasympathetic functions. Parasympathetic activity, associated with higher HRV, promotes gastrointestinal motility and secretion. Increased motility can potentially reduce gas retention in the intestines.

Stress, which reduces HRV, is known to impair digestive function, potentially leading to conditions like irritable bowel syndrome (IBS) and increased gas production and discomfort. Therefore, lower HRV is be linked to increased flatus production due to stress-related digestive issues.

⇒ Marathon runners and professional long-distance cyclists are renowned for their gastrointestinal problems caused by metabolic stress and reflected in prolonged post-race low HRV.

What this means for you: Maintaining a higher HRV, all other things being equal, results in smoother digestion and gut absorption, while low HRV reflects impaired gastrointestinal function, including higher flatus production.

Many of the contributors to chronic low HRV are under your control:

1. Aging: HRV tends to naturally decrease with age due to changes in the autonomic nervous system and cardiovascular function.
2. Chronic stress: Prolonged stress can lead to a dominance of the sympathetic nervous system, reducing HRV.
3. Sedentary lifestyle: Lack of physical activity can weaken the autonomic nervous system, affecting HRV.
4. Poor sleep quality: Sleep disturbances and insufficient rest can impact HRV negatively.
5. Chronic health conditions: Diabetes, hypertension, and cardiovascular diseases can negatively affect HRV.
6. Smoking: Tobacco use has been linked to decreased HRV.
7. Obesity: Excess weight can impact autonomic function and reduce HRV.

On the other hand, typical causes of higher HRV include:

1. Regular physical activity: Exercise has been associated with increased HRV.
2. Healthy lifestyle habits: Good nutrition, adequate sleep, and stress management can increase HRV.
3. Mindfulness practices: Techniques like meditation and deep breathing have been linked to improved HRV.
4. Cardiovascular fitness: Better cardiovascular health correlates with higher HRV.
5. Social support: Strong social connections and positive relationships can positively impact HRV.
6. Reduced alcohol consumption: Excessive alcohol intake can lower HRV, so moderate consumption or abstinence can help maintain higher HRV levels.

⇒ Therefore, if you would like to address the root cause of high flatus production, then pay attention to doing things that will increase your average HRV.

Related: ​​​​How To Keep Your Weight Off With Daily Walks — 5 Fun Level-ups That Everyone Can Do​​​​

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02 Walking After Meals? Well Done, It Has Outsized Benefits

If you can maintain a higher HRV (Apple Health tracks your HRV), then you will not need a #fartwalk for the same reason as Marilyn Smith - but I still recommend you take one. In fact, a walk after every meal has proven metabolic benefits and is especially beneficial if you have diabetes.

I used to do it regularly but have been missing a few during winter, which I regret as it is a proven way to lower the jump in blood sugar levels after eating.

⇒ For those of us with diabetes, this is a big deal. Large variations in blood sugar levels, i.e. poor glycemic control, are a cause of serious health complications such as heart attack, stroke, blindness, kidney failure and, increased inflammation, resulting in chronic low HRV (not good). In a nutshell, wide variations in blood glucose levels are associated with higher mortality rates for diabetics.

What does this mean for you? Make walking a habit after meals (even if you are not diabetic). For all of us, a walk after a meal helps reduce the risk of cardiovascular disease and overall mortality, associated with better-controlled blood sugar levels, improved total cholesterol and lower LDL-cholesterol (the "bad" cholesterol that transports cholesterol particles throughout your body).

Related: ​​​Skipping Breakfast May Make You More Likely To Develop Diabetes - Research​​​​​​​​​

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03 Good Foods Which Can Exacerbate Gut Gas

In item #1, I introduced "how you feel" as a contributor to flatulence; of course, the biggest factor is what we eat. So, in the interests of balancing the flatulence equation, we can come straight out and identify high-fibre foods and certain oligosaccharides (in beans, for example) as the main culprits.

⇒ Foods that are not fully digested in the small intestine and, therefore, pass to the colon, where they are fermented, are the culprits.

What this means for you: If you suffer from uncomfortable flatus production, then you might want to avoid:

• High-Fiber Diets: High crude-fiber diets, especially those containing beans, produce more flatus due to bacterial fermentation of indigestible carbohydrates like cellulose in the colon.
  ​
• Oligosaccharides: Oligosaccharides are not digested by human enzymes but are fermented by gut bacteria, producing gas. Sources include beans, lentils, chickpeas, onions, garlic, leeks, bananas, pears, wheat and barley.
  ​
• Soluble and Insoluble Fibers: Soluble fibres, particularly from legumes, are highly fermentable and produce significant gas. These include apples, oranges, berries, Carrots, broccoli, Brussels sprouts, oats, barley, psyllium, beans, lentils, and peas.
  Insoluble fibres, on the other hand, generally cause less flatus. These include wheat bran, brown rice, whole wheat products, celery, cucumbers, cauliflower, almonds, flaxseeds, sunflower seeds, beans, and lentils.

Also, I want to note that all of these foods are good for us, some especially good for gut health. For example, oligosaccharides promote the growth of beneficial gut bacteria and improve bowel function and regularity.

Soluble fibres slow down sugar absorption, which is extremely valuable for diabetics. They help lower cholesterol and make us feel full, which is an aid to weight management. Insoluble fibres prevent constipation and improve gut health.

⇒ This is all to say that it is not a good idea to avoid any of these foods unless you are suffering from excessive gas and want to experiment to see if a specific one is the culprit.

You might also ask your doctor about dietary glutamine supplementation, which has proven positive effects on gut health. (I take five g/daily to offset the stress of distance running on my gut.)

Related: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

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04 Dead Bug With Resistance Band will Keep You Alive Longer

Our exercise of the week is... the anti-extension Dead Bug.

This is one of the exercises I love—it's simple, very effective, and has great crossover effects with other exercises and activities we do; it delivers improved core strength, stability, and overall physical functionality.

1. Improved Core Strength: Anti-extension exercises help strengthen the deep core muscles, enhancing overall stability and support for your spine.
2. Enhanced Posture: This specific exercise targets the muscles responsible for preventing excessive arching of the lower back, improving posture and reducing the risk of back pain.
3. Better Balance and Coordination: Practicing anti-extension movements challenges balance and coordination, which are essential for maintaining mobility and preventing falls.
4. Increased Functional Strength: Strengthening the core muscles through anti-extension exercises improves functional strength for your daily activities such as bending, lifting, and reaching.

⇒ Developing core stability with this resistance band dead bug variation helps reduce the risk of injuries related to poor posture or weak core muscles.

What this means for you: Two to 3 times a week:

1. Secure a resistance band around a stable object at floor level.
2. Lie down on your back with your legs in tabletop position and hold the resistance band in both hands.
3. Extend your arms towards the ceiling, keeping tension on the band.
4. Follow the steps mentioned earlier, but now you have the added resistance from the band to challenge your anti-extension core stability further.

Watch this 10-second video for a clear demonstration.

Aiming for 8-12 repetitions for 2 to 3 sets is a good starting point.

Focus on proper form and slower controlled movements throughout each repetition to maximise the benefits of the exercise,

⇒ Start with a manageable number of repetitions and gradually increase reps and sets as your strength and endurance improve. Alternatively, introduce progressive overload with higher-strength resistance bands, i.e. when you can do 12 reps, easily go to a stronger resistance band and start back at 8 reps per set.

Related: ​​Keep Your Tendons Healthy And Your Balance Will Look After Itself​

Thanks for reading!

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>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

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