- Dietary Habits:
- Eating too quickly or in a slouched position, which causes you to swallow excess air.
- Eating large or fatty meals, as fat slows down digestion.
- Consuming gas-producing foods like beans, lentils, cabbage, or carbonated drinks.
- Food intolerances (e.g., lactose, gluten, or FODMAPs), where the body struggles to break down certain food components.
- Lifestyle Factors:
- Constipation: Infrequent bowel movements can lead to trapped gas and a feeling of sluggishness.
- Lack of physical activity: Regular exercise helps improve digestion and can prevent bloating.
- Dehydration: Not drinking enough water can contribute to constipation and low energy.
- Stress and poor sleep: Both can disrupt the digestive system and affect energy levels.
- Irritable Bowel Syndrome (IBS): A common GI disorder characterized by abdominal pain, bloating, gas, and changes in bowel habits.
- Hypothyroidism: An underactive thyroid can slow down the body's metabolism and digestive processes, leading to fatigue and constipation/bloating.
- Anemia (especially iron deficiency): Insufficient iron can cause fatigue, pale skin, and shortness of breath, as the body struggles to transport oxygen efficiently.
- Celiac disease: An autoimmune reaction to gluten that causes various digestive symptoms, including bloating and fatigue.
- Small Intestinal Bacterial Overgrowth (SIBO): An excess of bacteria in the small intestine, leading to significant gas and bloating.
- Hormonal changes: Premenstrual Syndrome (PMS) or conditions like endometriosis can cause bloating and fatigue in women.
- Liver problems: Persistent fatigue and bloating, especially with a swollen abdomen (ascites) and yellowing skin, may indicate liver disease.
- Are persistent, severe, or worsening over time.
- Interfere with your daily life despite lifestyle adjustments.
- Are accompanied by other symptoms like unexpected weight loss, fever, severe abdominal pain, or changes in bowel movements.
Bloating Or Fullness, Fatigue And Tires Quickly
Fatigue and tiring quickly are nonspecific symptoms that can accompany chronic medical conditions, injuries, or infections of different types. Bloating and fullness can be related to irritable bowel syndrome or dietary factors. Be aware of all your symptoms. If you are worried about any symptoms, seek the advice of a healthcare provider.
While the list below can be considered as a guide to educate yourself about these conditions, this is not a substitute for a diagnosis from a health care provider. There are many other medical conditions that also can be associated with your symptoms and signs. Here are a number of those from MedicineNet:
What is anemia?
Anemia is a medical condition in which the red blood cell count or the hemoglobin is less than normal. The normal level of hemoglobin is generally different in males and females.
- For men, a normal hemoglobin level is typically defined as a level of more than 13.5 gram/100 ml, and
- in women hemoglobin of more than 12.0 gram/100 ml
What causes anemia?
Any process that can disrupt the normal life span of a red blood cell may cause anemia. The normal life span of a red blood cell is typically around 120 days. Red blood cells are made in the bone marrow.
Anemia is caused essentially through two basic pathways. Anemia is caused by either:
- a decrease in the production of red blood cells or hemoglobin, or
- an increase in the loss or destruction of red blood cells.
More common classification of anemia (low hemoglobin) is based on the mean corpuscular volume (MCV) which signifies the average volume of individual red blood cells. Here are the three main causes of anemia.
- If the MCV is low (less than 80), the anemia is categorized as microcytic anemia (low red blood cell volume).
- If the MCV is in the normal range (80-100), it is called normocytic anemia (normal red blood cell volume).
- If the MCV is high, then it is called macrocytic anemia (large red blood cell volume).
Looking at each of the components of a complete blood count (CBC), especially the MCV, a physician can gather clues as to what could be the most common reason for anemia in each patient.
What are other types and causes of anemia?
Some of the most common anemia causes include
More common classification of anemia (low hemoglobin) is based on the mean corpuscular volume (MCV) which signifies the average volume of individual red blood cells. Here are the three main causes of anemia.
- If the MCV is low (less than 80), the anemia is categorized as microcytic anemia (low red blood cell volume).
- If the MCV is in the normal range (80-100), it is called normocytic anemia (normal red blood cell volume).
- If the MCV is high, then it is called macrocytic anemia (large red blood cell volume).
Looking at each of the components of a complete blood count (CBC), especially the MCV, a physician can gather clues as to what could be the most common reason for anemia in each patient.
What are other types and causes of anemia?
Some of the most common anemia causes include:
- Vitamin B12 deficiency may cause pernicious anemia. This type of anemia could happen in people who are unable to absorb vitamin B12 from their intestines due to a number of reasons.
- Strict vegetarians are at risk if they do not balance their diets or take vitamin supplements.
- Long-term alcoholics.
- People who have abnormal structure or function of the stomach or intestines leading to impaired B12 absorption despite adequate intake.
- This typically causes macrocytic anemia (large red blood cell volume). Vitamin B12, along with folate, is involved in making the heme molecule that is an integral part of hemoglobin. Folate deficiency can be the culprit of anemia as well. This may also be caused by inadequate absorption, under-consumption of green, leafy vegetables, and long-term heavy alcohol use.
- There can be rupture or destruction of red blood cells (hemolytic anemia) due to antibodies clinging to the surface of the red blood cells. Examples of hemolytic anemia include hemolytic disease of the newborn, medication-induced hemolytic anemia, transfusion-related hemolysis, and autoimmune hemolytic anemia.
- A wide assortment of bone marrow diseases can cause anemia.
- For example, cancers that spread (metastasize) to the bone marrow, or cancers of the bone marrow (such as leukemia or multiple myeloma) can cause the bone marrow to produce red blood cells inadequately, resulting in anemia.
- Certain chemotherapy for cancers can also cause damage to the bone marrow and decrease red blood cell production, resulting in anemia.
- Certain infections may involve the bone marrow and result in bone marrow impairment and anemia.
How stress affects digestion
Stress can have a profound impact on the digestive system, leading to a range of gastrointestinal issues, including bloating. When we experience stress, the body’s sympathetic nervous system is activated, triggering the release of hormones like cortisol and adrenaline. These hormones can disrupt the delicate balance of the digestive system, contributing to the development of bloating and other digestive problems.
One of the primary ways that stress affects digestion is by altering the gut microbiome. The gut is home to trillions of microorganisms, collectively known as the gut microbiome, which plays a crucial role in maintaining a healthy digestive system. Stress can disrupt the balance of these microorganisms, leading to an overgrowth of certain bacterial species and a decrease in others. This imbalance can contribute to the production of excess gas, leading to bloating and abdominal discomfort.
Stress can also slow down the digestive process, causing food to remain in the stomach and intestines for longer periods. This can lead to a build-up of gas, as the body struggles to break down and eliminate the food. Additionally, stress can affect the motility of the digestive tract, causing constipation or diarrhea, both of which can contribute to bloating.
Furthermore, the gut and the brain are closely connected through the gut-brain axis. This is a bidirectional communication system that allows the brain to influence the gut and vice versa. When we experience stress, the brain can send signals to the gut, triggering a cascade of physiological responses that can lead to digestive issues like bloating. Conversely, gut problems can also send signals to the brain, exacerbating feelings of stress and anxiety.
By understanding how stress affects the digestive system, you can take proactive steps to manage your stress levels and alleviate the discomfort associated with bloating. Incorporating stress-reducing techniques into your daily routine can have a significant impact on your digestive health and overall well-being.
Tips to manage stress and reduce bloating
Effective stress management is crucial for addressing the stress-bloating connection and reducing the discomfort associated with bloating. Here are some proven stress management techniques that can help:
Mindfulness, meditation & hypnosis:
- Practice mindfulness meditation, which involves focusing on the present moment and becoming more aware of your thoughts, feelings, and bodily sensations
- Try guided meditation & hypnosis apps or videos to help you get started and maintain a consistent practice. The Calm Gut App includes over a 100 audio sessions to help you manage gut symptoms (including bloating), and you can listen to hypnosis meditations for free over on The Calm and Happy Gut YouTube channel.
Deep breathing exercises:
- Engage in deep, diaphragmatic breathing, which can help activate the parasympathetic nervous system and promote relaxation
- Try techniques like the 4-7-8 breathing method or box breathing to calm your mind and body. You’ll find a variety of breathing exercises included in The Calm Gut App, and you can learn more about the power of your breath in alleviating gut symptoms in this video over on The Calm and Happy Gut YouTube channel: Escape the Pain of IBS with this powerful breathing technique.
Physical activity:
- Engage in regular exercise, such as walking, yoga, or light cardio, which can help reduce stress and improve overall well-being
- Incorporate stress-relieving activities like dance, or outdoor activities into your routine
Relaxation techniques:
- Try progressive muscle relaxation, where you systematically tense and release different muscle groups to reduce physical tension
- Explore guided imagery or visualisation exercises, which can help you imagine peaceful, calming scenes to reduce stress. The Calm Gut app has a number of power body scans and guided relaxation meditations. You can learn more about this incredible app here.
Social support:
- Spend time with supportive friends and family members, who can provide emotional and social support
- Consider joining a support group or engaging in social activities that bring you joy and a sense of community
Cognitive-behavioural therapy (CBT):
- Work with a mental health professional to identify and challenge negative thought patterns that contribute to stress. This is a key area I work with clients on inside of The Calm Gut Program.
- Learn coping strategies and develop a toolbox of techniques to manage stress more effectively. You can learn a variety of strategies to manage thoughts and emotions inside of The Calm Gut app. Why not access a free 7 day trial and explore these tools risk free?
Incorporating a combination of these stress management techniques into your daily routine can have a significant impact on reducing the stress-bloating connection and improving your overall digestive health. Remember to be patient and experiment to find the strategies that work best for you.
- Lean proteins: Chicken, turkey, fish, and eggs are good choices because animal proteins don't contain the carbohydrates that gut bacteria ferment into gas.
- Low-carb vegetables: Carrots, tomatoes, spinach, lettuce, and zucchini are less likely to cause gas than cruciferous options like broccoli or cabbage. Cooking these vegetables can further aid digestion.
- Low-fructose fruits: Bananas, blueberries, strawberries, oranges, and grapes contain less fermentable sugar than high-fructose fruits like apples or pears. Bananas are also rich in potassium, which helps balance sodium levels and reduce water retention.
- Probiotic-rich foods: Yogurt, kefir, sauerkraut, and kimchi contain beneficial bacteria that support a healthy gut microbiome and can aid digestion.
- Gentle grains: Quinoa, oats, and rice are generally well-tolerated and less likely to cause gas than wheat-based products.
- Herbal teas and spices: Peppermint, ginger, chamomile, and fennel teas can help relax the GI muscles, ease stomach discomfort, and aid digestion.
- Carbonated drinks and beer: These introduce excess carbon dioxide gas into your digestive system.
- High-FODMAP vegetables: Limit intake of beans, lentils, broccoli, cauliflower, cabbage, onions, and garlic, as their complex fibers are hard to digest and ferment in the gut, producing gas.
- Salty, fatty, and processed foods: Salt causes water retention, and fat slows down digestion, leading to increased fermentation time.
- Eating too quickly or chewing gum: Both activities cause you to swallow excess air, which leads to bloating.
- Walking: A brisk walk for 10–15 minutes after a meal is one of the simplest and most effective ways to alleviate bloating.
- Jogging/Cycling: More intense cardio can also be effective, provided you feel comfortable doing it. The physical movement helps stimulate peristalsis (muscle contractions in the intestines).
- Jumping Jacks: The up-and-down movement can help jiggle trapped gas bubbles free.
- Child's Pose (Balasana): Gently tucks your abdomen against your thighs, applying pressure that can help expel gas.
- Seated Forward Bend (Paschimottanasana): Applies firm pressure to the belly, aiding in digestion.
- Wind-Relieving Pose (Pawanmuktasana): As the name suggests, this pose involves hugging one or both knees to your chest, which directly helps move gas through the system.
- Supine Spinal Twist (Supta Matsyendrasana): Twisting poses massage the digestive organs and help stimulate the intestines.
- Deep Breathing: Practices like diaphragmatic breathing (belly breathing) can engage abdominal muscles, improve circulation to digestive organs, and help manage stress, which is often a factor in digestive issues.
- Gentle Abdominal Massage: Lying down and gently massaging your stomach in a clockwise direction can help move gas along the natural path of your colon.
- Be Gentle: Start with light activity. Overexertion immediately after a meal can cause discomfort.
- Stay Hydrated: Drink plenty of water to support digestion; dehydration can contribute to bloating and constipation.
- Listen to Your Body: If an exercise causes pain or significant discomfort, stop immediately.
0 Comments