Latest news with #JaclynReutens
CNA
10-07-2025
- Health
- CNA
'Fart walking' after a meal is the latest health trend – but does it actually work?
Of all the wellness trends that have emerged from TikTok, "fart walking" is perhaps worth tooting about. If you're wondering just what in the world has your social media algorithm served up, yes, it is now cool to unabashedly break wind while taking a post-meal stroll. At least according to people like this TikToker: Farting while walking is the most natural thing to do, according to Dr Edward Cheong, a senior upper gastrointestinal surgeon with PanAsia Surgery. 'Fart walking is a playful, non-scientific term used to describe the act of passing gas while walking. It's just a funny way to talk about something that happens to everyone when you're moving around, especially after eating or when your digestive system is active.' But what if you're too uptight to even let go of the tiniest squeak of gas in public? Would that cancel out the benefits of fart walking? Before you pooh-pooh the activity, here's a look at the advantages of a post-dinner stroll (with or without breaking wind). WHAT DOES WALKING DO FOR DIGESTION? Walking after dinner does more than help you pass gas and relieve that bloated feeling. 'Walking can help prevent acid reflux or heartburn by keeping you upright and aiding in gastric emptying,' said Dr Cheong. Jaclyn Reutens, a dietitian with Aptima Nutrition & Sports Consultants, agreed. 'Going to bed soon after a full meal increases the risk of heartburn. By stimulating digestion through a walk, there's lesser food in your stomach and this can reduce the risk of heartburn.' Also, fart walking improves digestion by stimulating peristalsis, which is the contraction of the digestive tract to move food along the gastrointestinal system, said Reutens. In diabetics, 'walking after a meal helps to reduce insulin resistance and prevent spikes in blood sugar levels by using up the glucose in your meal, instead of allowing the glucose to stay in your bloodstream', said Reutens. ARE THE BENEFITS ONLY THERE AFTER A POST-MEAL WALK? 'Walking at any time of the day has benefits,' said Reutens. 'The added benefit of walking after a meal helps your muscles use up the glucose in the meal that was just consumed more efficiently. This leaves less glucose floating around in the bloodstream and keeps blood sugar levels in check.' There are benefits for non-diabetics, too, said Dr Cheong. 'Walking after meals specifically targets your body's immediate metabolic response to food intake, enhancing nutrient absorption and utilisation,' he said. Moreover, 'regular walks contribute to cardiovascular health, improving circulation and overall heart function'. 'A post-meal walk can become a healthy routine that integrates seamlessly into daily life, making it easier to maintain consistency compared to random walks during the day,' added Dr Cheong. WHO BENEFITS THE MOST FROM FART WALKING? 'Everyone, even the elderly can do it,' said Reutens. If you have bloating problems from a digestive condition such as irritable bowel syndrome, lactose intolerance or small intestinal bacterial overgrowth, you'll appreciate the gas-relieving benefit even more, said Dr Cheong. The same goes for gassy individuals who consume a lot of fibre, carbonated drinks or gas-inducing beans and cruciferous vegetables, or just have air-introducing habits such as eating quickly or drinking through straws, said Dr Cheong. He added that middle-agers also make the list due to their diminished digestive efficiency and muscle tone changes that sometimes lead to more gas. HOW SOON AFTER EATING CAN YOU WALK? AND HOW LONG FOR? Start walking about 10 to 15 minutes after eating to maximise the benefits, recommended Dr Cheong. 'This timing helps prevent the onset of bloating and heartburn, and it also aids in regulating blood sugar levels effectively.' As for the duration, a moderate intensity walk of about 20 to 30 minutes is typically recommended. 'Even a short 10-minute walk can be beneficial but if you have the time, aim for around 20 to 30 minutes for even greater advantages for digestion and overall well-being,' he said. ARE THE BENEFITS GONE IF YOU CAN'T BRING YOURSELF TO FART IN PUBLIC? Not at all, said Dr Cheong. 'Even if you're not actively passing gas while walking, you're still aiding digestion, promoting blood sugar regulation and enhancing overall metabolic function. The movement itself helps with these processes, regardless of whether you're farting or not.' WHAT IF YOU GET A SHARP PAIN IN YOUR DIAPHRAGM, BELOW YOUR RIBCAGE? That is a stitch and is also known as exercise-related transient abdominal pain, said Reutens. 'It is unclear what truly causes a stitch but it is not serious and can be resolved by slowing down your pace and hydrating with electrolytes.' Dr Cheong recommended inhaling deeply through your nose and exhaling slowly through your mouth to help relax the diaphragm. 'If the stitch is on your right side, try exhaling as your left foot hits the ground and vice versa. You can also gently massage the area where you feel the stitch.' Maintaining good posture while walking may also help to reduce straining the diaphragm and the surrounding muscles, he said. 'If you frequently get stitches, consider a lighter meal before walking and gradually increase the intensity of your post-meal activity.' WHAT ABOUT ON DAYS WHEN YOU CAN'T GO FOR A WALK? 'You can walk around in your home,' suggested Reutens. 'Some movement is better than no movement. There is no definite number of steps to clock but it's good to move after a meal, especially if it was a heavy one.' Dr Cheong suggested doing simple stretches such as reaching your arms overhead and twisting your torso gently. Or do a few yoga poses like Cat-cow or Child's Pose. Light marching or stepping on the spot can also get your body moving and encourage digestion. Alternatively, try gently massaging your abdomen in a circular motion to help move gas along the digestive tract and relieve bloating, he said. Even something as simple as sitting up straight or standing for a while after eating can help prevent heartburn and encourage the natural movement of food, he added. IS THERE ANYTHING TO KEEP IN MIND WHEN FART WALKING? Pace yourself, said Dr Cheong. 'Remember, you're not aiming for a high-intensity workout, just a gentle walk to aid digestion.' To do that, start at a pace that is comfortable, said Reutens. 'Even a 10-minute walk has some benefits. Then, work your way up to 30 minutes,' she recommended. 'Drink some water before you start but avoid over-drinking before walking to prevent discomfort,' said Dr Cheong. 'The key is to enjoy the walk, help your body digest and reap the benefits without pushing yourself too hard.'
CNA
21-04-2025
- Health
- CNA
How much is too much food and why do takeaways always have so much carb?
I am tucking into my packet of economy rice for lunch as I'm writing this. For dinner, I might get takeout pasta arrabbiata or teriyaki chicken bento box… I'm still undecided. But whatever it is, ordering in so often within a day is nothing unusual for many of us. And because we eat out so often, we've put portion control in the hands of the people who sell us our food – especially if you simply eat out of the takeaway container (I am guilty of doing so). It also doesn't help when food quantities have increased over the years. If you're wondering 'got meh?', hear me out. The next time you order a single serving of any carb-dense dish such as nasi goreng, briyani, hor fun, fries, pasta or ramen, transfer it out of the takeaway container when you get home. Do you need two plates or bowls to hold everything? 'In food courts and hawker centres, the carbohydrate portion has increased but the protein and fibre portions have decreased,' observed Jaclyn Reutens, a clinical and sports dietitian with Aptima Nutrition & Sports Consultants. 'Carbohydrate foods such as rice, noodles, pasta and potato are considered cheaper than meat and seafood, which might explain why food-stall owners and hawkers especially are more generous with them,' she said. If you're budget-conscious and opted for a value or set meal, you could also be busting your calorie intake, said Tung Yee Nei, the lead nutritionist from Ventrickle, a Singapore-based nutrition app and food calculator. 'Consumers tend to equate larger portions with getting more for their money, even if it leads to food waste or unhealthy eating habits,' she said. So 'food providers may aim to satisfy customers by offering portions that are larger than the standard size'. HOW MUCH DO YOU ACTUALLY NEED TO EAT? 'Your actual caloric needs vary according to age, activity level and weight goals,' said Diane Seto, a senior dietitian from Mount Elizabeth Hospital. Generally, the average daily caloric requirements are 2,200 calories for men and 1,800 calories for women. Based on those recommendations, a meal shouldn't exceed 600 calories for men and 500 calories for women: In reality, just how much extra food could you be eating? Take rice portions, for example, said Seto. That serving of rice could measure a full cup or 200g, instead of the recommended half cup or 100g, she said, citing the guidelines from My Healthy Plate. If you finish up everything in your packet of nasi padang, for instance, you could be consuming more than 200 calories just from the rice alone. That is already half of a woman's caloric limit in a meal. HOW CAN YOU TELL IF IT'S TOO MUCH FOOD? One, serving sizes from different types of F&B establishments and cuisines vary greatly, said Tung. "Fast food or casual eateries typically offer bigger portions than just right, so you'll have to adjust the portion accordingly." Two, don't eat straight out of the container as it's harder to gauge the amount. Instead, get a plate that measures 25cm across or thereabouts. Here's how much food your plate should contain: Carbohydrates, preferably wholegrain eg. rice, noodles, pasta, bread: 1 quarter plate Protein, preferably lean eg. chicken breast, fish or plant sources eg. tofu: 1 quarter plate Fruit and vegetables: Half plate To get your rice portion right, measure it in a bowl with a 10cm diameter. We often accept an amount that is the equivalent of a heaped bowl instead of the flat bowl we should be eating, said Reutens. Or the rice should take up just a quarter of a 25cm-wide plate, she said. Soupy noodle dishes such as mee siam, mee rebus, mee soto, prawn noodle soup or ban mian can also heap on too much carbs. 'The noodle quantity is often way too much, whereas the protein and vegetables are only half the requirements, said Reutens. If you don't have a 10cm bowl in the office pantry to help you gauge the quantity of a soupy dish such as mee rebus, mee siam and mee soto, eat just 3/4 of the carbohydrates, said Reutens. Liquid-based dishes such as soups and porridge shouldn't fill the bowl to the brim; give an allowance of about 1.5cm from the top of the rim for one portion. Still not quite sure how much food to have on your plate or bowl? Below are more visual guides of dishes from nine different cuisines that won't bust your calorie limit per meal. Fruits aren't included below but you should try to have a serving, such as a small apple, a medium orange or a slice of watermelon (less than 50 calories each), at lunch and dinner, said Celia Jong, a dietitian with Tan Tock Seng Hospital's Department of Nutrition and Dietetics. 1. CHINESE Breakfast options: Economy rice: 1/4 plate meat + 1/2 plate vegetables (choose 2 vegetables) + 1/4 plate rice Wanton mee soup Dinner options: 1 bowl sliced fish bee hoon soup (choose non-deep-fried fish, no milk and add vegetables such as bittergourd) 1 bowl noodle soup with dumplings + 1 bowl stir-fried vegetables 2. MALAY Breakfast options: 2 pieces kueh Half-slice cake (any flavour) Although kuehs and cakes are listed here, they aren't exactly healthy, said Reutens. If you want to indulge, kueh lapis or kueh salat may be slightly better choices. Keep cake slices to half of a Bengawan Solo slice, she said. Lunch options: 1 bowl mee rebus 1 bowl lontong with 2 pieces ketupat Lontong tends to come with four or five pieces of ketupat, so make sure you hold back if you want to keep within your meal's limit, said Reutens. Try to limit drinking the calorie-loaded coconut soup but eat up all the vegetables. Dinner options: Nasi ayam penyet: 1/4 plate chicken (skin removed) + all the cucumber and raw cabbage + 1 bowl rice 8-10 sticks chicken satay (lightly dipped in satay gravy) + all the onion and cucumber + 1 ketupat 3. INDIAN Breakfast options: 1 bowl dal + 2 chapati 1 bowl sambar + 2tbsp coconut chutney + 3 idli The curry for prata, sambar for idli, dal for chapati as well as chutney and other condiments are often generously provided, so watch the amount you consume, said Tung. Lunch options: 1/4 plate tandoori chicken + 1/2 plate aloo gobi + 1/4 plate rice 1 bowl palak paneer + 1 plain naan Dinner options: Fish biryani: 1/4 plate fish + 1 bowl saag bhaji + 1/4 plate biryani rice 1/4 plate tandoori grilled fish + 1 bowl cabbage thoran + 1/4 plate rice Watch your portion of biryani rice as more than one serving of rice is usually given, said Tung. 4. WESTERN Breakfast options: 1 omelette (choose vegetable fillings eg. mushroom, bell pepper, onion) + 1 bowl steel-cut oats cooked with milk Smashed avocado on toast + 2 poached eggs Lunch options: 1 bowl tuna nicoise salad 6-inch sandwich with teriyaki chicken Dinner options: 1/4 plate tenderloin + 1/2 plate grilled asparagus + 1/4 plate sweet potato mash 1 bowl seafood bouillabaisse + 2 slices sourdough bread If you're not sure of the pasta, mashed potato or fries that typically comes with western food, eat just half of it, said Reutens. 5. ITALIAN Breakfast option: 2 slices thin-crust pizza (choose 1 unprocessed meat topping and 2 vegetable toppings eg. mushroom, tomato, arugula, spinach) + 1/2 plate roasted vegetables (eg. zucchini, bell peppers) 1 plate marinara pasta Pizzas are high in calories and fat but low on satiety, said Jong, which means you usually need more than two slices to feel full. However, two slices of pepperoni pizza have more calories than a serving of beef bolognese, she said. "If you must, choose thin crust and vegetable toppings such as grilled zucchini and bell pepper." Dinner options: 1/2 plate seafood risotto + 1/2 plate roasted vegetables (eg. zucchini, bell peppers) 1/2 plate beef bolognese + 1/2 plate salad Tomato pasta sauces are the healthiest, said Jong, as they are lower in fat and calories. "Some aglio olio can be lower in calories than cream sauces if less oil is requested," she said. Also, opt for pasta with meat for a hit of protein. 6. THAI Breakfast option: 1 bowl Chinese-styled porridge with an egg and pork meatballs Lunch options: 1/2 plate green papaya salad (som tum) + 1 bowl tom yam goong + 1 bowl rice 1/4 plate Thai grilled fish (pla pao) + 1/2 plate mixed veg stir-fry (pad pak) + 1 bowl rice "If you order a one-person meal such as basil chicken with rice, the amount of rice tends to be one to 1.5 bowls," said Reutens, so portion out accordingly. Dinner options: 1/4 plate Thai-style steamed fish (pla nueng manow) + 1/2 plate kangkong with garlic + 1 bowl rice 1/4 plate Thai basil minced chicken + 1/2 plate glass noodle salad (yum woon sen) 7. VIETNAMESE Breakfast options: 1 bowl chicken pho soup (pho aa) 1 bowl chicken porridge (chao ga) Lunch options: 1/2 plate chicken salad (goi ga) + 1 bowl rice 1 bowl beef pho Dinner should be filling but not too heavy to avoid feeling sluggish or indigestion before bed, said Tung. So if you need to, reduce the rice to half a bowl. 8. JAPANESE Breakfast options: 1 teriyaki chicken sando 1 grilled fish sando Lunch options: 1/4 plate grilled/teriyaki/shio chicken or salmon + 1 bowl Japanese salad + 1/4 plate cold soba Nigiri sushi (6 pieces) + 1 bowl miso soup + 1 bowl Japanese salad The protein portions, such as the thinly sliced salmon, are often insufficient in bento sets, said Seto, so you might benefit from adding some non-fried tofu. Dinner options: Yakitori: 3 sticks chicken breast + 4 sticks vegetables (eg. shiitake mushrooms, bell peppers, asparagus) + 1 bowl rice Shabu shabu: 1/4 plate lean pork slices + 1 bowl salad + 1 bowl rice There may be as much as two servings of rice with your yakitori, said Seto. If you're not sure, just eat half the rice. 9. KOREAN Breakfast options: 1 bowl cold soymilk noodle soup (kong-guksu) 1 roll egg gimbap Lunch options:
