Q: Sometimes excess gas can be caused by swallowing too much air. This can happen when you eat too fast or may be done unconsciously. Unconscious swallowing of air (aerophagia) is often associated with emotional stress and stress reduction techniques may prove beneficial.  Eat slower. Rapid ingestion of food can lead to swallowing air, which can increase gas production. Focus on eating slower, perhaps by chewing food a certain number of times before swallowing. Not only will this reduce the amount of air swallowed during eating, but eating slower has been associated with decreased calorie intake.   Stop chewing gum and smoking, both of which can increase the amount of air that is unconsciously swallowed. Every body is different and you may find that your body is more sensitive to some foods than others. Keeping a record of what you ate and your symptoms may help you identify different foods that may be causing increased gas production.  Once you have identified which foods cause you problems, start eliminating them from your diet one at a time. You can also try eliminating all the foods that may cause gas, then slowly reintroduce them into your diet. Some foods are more apt to cause gas than others. This may be due to the body’s inability to properly digest certain foods, such as those containing short chain carbohydrates, called FODMAPs (fermentable oligo-, di-, and monosaccharides and polyols). Additionally, starch and soluble fiber can contribute to increased gas. Below is a list of foods to avoid to reduce gas:  Beans Fruit Legumes, oat bran Potatoes Corn Pasta Broccoli Brussels sprouts Cauliflower Lettuce Dairy Carbonated beverages (soda and beer) Sugar alcohols (sorbitol, mannitol, xylitol) Some individuals are incapable of digesting certain foods, which can lead to increased gas production. A medical professional can help you determine if you have a food intolerance and help you plan a well-balanced diet that accommodates your dietary restrictions.  Lactose intolerance is a common occurrence and results from a deficiency in the lactose-digesting enzyme, lactase. To determine if you are lactose-intolerant, follow these guidelines.  Some individuals with lactose intolerance find it helpful to take lactase supplements, such as Lactaid, when eating dairy products. Supplementation with lactase should help your body digest lactose and reduce gas. Other carbohydrate malabsorption conditions can result in increased gas production. For example, if you frequently experience increased gas after eating foods containing high fructose corn syrup, you may have fructose malabsorption. Keeping a journal, as mentioned above, will help you to identify which foods result in increased gas production. Rarely, increased gas may be a sign of a more serious medical problem. Increased intestinal gas can be a sign of celiac disease (gluten intolerance), irritable bowel syndrome, or a bacterial infection. Consult your doctor if you experience any of the following symptoms:  Diarrhea Changes in the color or frequency of stools Bloody stools Severe abdominal pain Unexplained weight loss
A: Reduce the amount of air swallowed. Keep a food journal. Avoid foods that are known to cause gas. Determine if you have food intolerances. Get checked out for a more serious problem.

Q: Workplace wellness programs are activities or policies designed to support healthy behaviors and improve health outcomes while at work  More employers are recognizing that healthy workers are productive workers and that prevention is cheaper than paying for health care costs down the road.  Your Human Resources representative is the best person to ask. Your supervisor(s) might also be able to help you. Some labor unions offer workplace wellness services. If you belong to a union, ask your local steward for more information. Sometimes you can even get a deduction on your health insurance if you do things like go to the gym and work with a wellness coach. Fitting a job to a person's body is called ergonomics. The goal of ergonomics is to position your body in order to avoid long term muscle and joint problems.  Gel and foam pads are available to cushion the wrists as you type on a keyboard. They are designed to protect against Carpal Tunnel Syndrome. Adjust the height of your chair and computer screen to accommodate your height and promote good sitting posture. Some people opt for a computer-mounted workstation that allows them to stand up while they work. Ergonomic floor pads cushion the feet and leg joints if your job requires you to stand in place for extended periods of time. If you have trouble seeing your computer screen clearly, ask your supervisor or IT professional if you can get a larger monitor. You may even be able to hook up two or three monitors to your desk workstation! There is strength in numbers! Sometimes it can be easier to meet health and fitness goals as part of a group effort.  Form a weight loss club. Count and track calories together. Support each other through difficult times and cheer each other on. A dieting group can help you withstand the temptation of work treats! Find a workout buddy. Jogging or walking during breaks may be more fun as a social activity. Workout partners also help to keep the other partner accountable to their goals. Find out if your company offers intramural sports, like a softball or basketball team. Team sports provide both fitness and camaraderie! Quitting smoking may also be easier if you don't have to do it alone. Even if you only want to cut back for now, you may be able to find a coworker willing to make the same goal. With rising healthcare costs and obesity epidemics, more and more emphasis will be put on preventative health. Look for fitness and nutrition to be a bigger part of health care in the future.   Many community health centers are partners in workplace wellness initiatives and might be a good source for more information. Consult your health insurance plan. If your employer has wellness policies in place, they are probably already part of your benefits package. Call the insurance provider customer service line or talk to your HR rep. Some employers may pay part of your gym membership as an employee benefit. If you are a public servant, some gyms may offer you a discount. Ask your local gym if membership discounts are available for firemen or police officers. An ounce of prevention is worth a pound of cure. Be proactive about your health. Not only will you feel better at work, but it will help you conserve sick days and be more productive!  Effective workplace wellness programs can help reduce the risk of heart disease, also called cardiovascular disease or CVD. You may be required to visit a doctor to test your blood pressure and cholesterol levels. Some employers provide free on-site screenings to check for CVD risk factors: blood pressure, weight, body mass index or body fat percentage.  Some employers provide free seasonal flu shots. Getting a flu shot can protect you from that virus being passed around the office. Annual flu shots may also be covered by your insurance plan.
A:
Ask your employer if they have a workplace wellness program. Make your desk, office, or station at work more comfortable. Recruit coworkers. Talk to your health care providers. Visit a health care provider for a screening.