How to FART Better!

Being able to release gas seems like a faux pas to talk about as a woman, but let's do that. Everyone has some amount of gas inside of their stomach and digestive system at all times. When gas becomes trapped it can cause discomfort for us women with symptoms such as bloating, cramping, and sharp pain. There can be several photo by freepik.com reasons to why trapped gas can be hard to pass.

Causes of trapped gas

1. Having an gastrointestinal issue.

   Having such digestive issues as IBS/ IBD can make it difficult for one to be able to allow air within the digestive tract to pass easily.

   
   

2. Foods

It is no secret that certain foods can cause your stomach to bloat and swell shortly after eating. Majority of the foods that cause bloating are high in complex carbohydrates such as: milk, whole grains, vegetables, and those with sugar substitutes as sorbitol.

1. Having a tight pelvic floor. SAY WHAT?

A tight or hypertonic pelvic floor is a condition where the muscles in your lower pelvis remain in a constant state of contraction. The pelvic floor is a group of muscles that work in conjunction with the diaphragm. When we inhale our diaphragm and pelvic floor both relax down. On an exhale, both of these muscles contract upward.

When the pelvic floor remans contracted this can cause pain and incontinence with normal bodily functions such as with urinating, bowel movements, and yes FARTING. So, how can you better release this gas within your stomach more easily?

Ways to release trapped gas

1. Physical activity

Getting your body up and moving can help with water retention (bloating) that will keep your bowels moving and prevent gas from building up in your large intestines.

1. Drinking plenty of water

The solvent to all of our problems is drinking water. At least that seems to be the case, right? Getting an healthy amount of water each day keeps things moving within our digestive system to help things pass through more easily.

1. Breathing

Yes, we breathe everyday, all day. We need to breathe to survive. But what if there was a better way to breathe? Diaphragmatic breathing intentionally engages your diaphragm and your pelvic floor. This type of breathing can help relax your body by sending signals to the parasympathetic nervous system to come out of the tensed, "fight or flight" mode. This in turn will cause your body to become more relaxed and into a "rest and digest" state to facilitate better digestion.

Diaphragmatic breathing also helps with the hypertonic pelvic floor by allowing it to become more relaxed rather than remaining in the constant state of contraction. With better breathing, not only will you be able to fart or pass gas better, but you will have a better functioning pelvic floor and your body will feel less tense.

Diaphragmatic Breathing

1. Sit or lie on your back in a comfortable position

2. Place your hands around your ribcage.

3. Take a big inhale through your nose. For about 4 seconds. Allow expansion within your ribcage, stomach, and back. Be sure the air does not rise into your shoulders and chest. This inhale should send air down into your body.

4. Allow the bladder or pelvic floor to slightly release. As though you want to empty your bladder.

5. Exhale slow and steadily through pursed lips for about 6 seconds. Think as though you are blowing through a small straw.

6. Draw in the pelvic floor/ or hold your bladder as though you want to stop a stream of urine.

Repeat the steps for 5-10 minutes.

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