**Denver Water: Is Altitude Making You Bloat?**
By Franklin Everett ShawEver feel like you’re inflated like a hot air balloon after a weekend in Denver? You’re not alone. Many Denver residents experience bloating, and it’s often a perfect storm of altitude and the city’s water supply. Let’s break down why your gut might be gurgling more than usual in the Mile High City and, more importantly, what you can do about it.
Denver’s altitude, sitting at 5,280 feet above sea level, plays a significant role in digestive discomfort. At higher altitudes, the atmospheric pressure is lower. This means that the gas inside your digestive system expands. Think of it like a balloon rising in the atmosphere – as the external pressure decreases, the balloon gets bigger.
This gas expansion can lead to bloating, abdominal pain, and increased flatulence. It’s simple physics, but it can be incredibly uncomfortable. The higher you go above sea level, the more pronounced this effect becomes.
Denver’s water, while treated to meet safety standards, can also contribute to bloating. Denver Water uses a combination of filtration, disinfection, and corrosion control to ensure water quality. However, the specific chemicals and processes used can sometimes disrupt the delicate balance of gut bacteria.
Chlorine and chloramine, common disinfectants, can kill both harmful and beneficial bacteria in your gut. This disruption, known as dysbiosis, can lead to digestive issues, including bloating. Furthermore, the mineral content of Denver’s water, which varies depending on the source (snowmelt from the Rockies), can also affect digestion.
So, how can Denverites combat this altitude-induced and water-aggravated bloating? It’s all about strategic hydration, gut-friendly food choices, and mindful breathing.
First, let’s tackle hydration. Simply drinking more water isn’t always the answer. In fact, excessive water intake without proper electrolyte balance can worsen bloating. The key is to optimize hydration with electrolytes.
Electrolytes like sodium, potassium, and magnesium help regulate fluid balance in your body. When you’re at a higher altitude, your body tends to lose fluids more quickly through respiration and increased urination. This can lead to electrolyte imbalances, which can contribute to bloating and other digestive issues.
Consider adding electrolyte supplements to your water, especially after exercise or outdoor activities. Look for products that contain a balanced blend of sodium, potassium, and magnesium. Nuun tablets, readily available at Denver sporting goods stores like REI and local running shops, are a convenient option.
Another strategy is to incorporate electrolyte-rich foods into your diet. Bananas, avocados, and spinach are excellent sources of potassium. Pickles and bone broth can help replenish sodium. Magnesium can be found in dark chocolate (a Denverite’s delight!), nuts, and seeds.
Next, let’s focus on gut-friendly food choices. Denver boasts a vibrant food scene, with plenty of options to support a healthy gut. Fermented foods are your best friend. These foods contain probiotics, beneficial bacteria that can help restore balance to your gut microbiome.
Kimchi, sauerkraut, and kombucha are all readily available at Denver grocery stores like Whole Foods and Natural Grocers. Incorporate these into your diet regularly to support healthy digestion. Yogurt, especially Greek yogurt with live and active cultures, is another excellent choice.
Avoid processed foods, sugary drinks, and excessive amounts of caffeine and alcohol. These can all disrupt your gut microbiome and contribute to bloating. Instead, focus on whole, unprocessed foods like fruits, vegetables, and lean protein.
Consider visiting local farmers’ markets, like the South Pearl Street Farmers Market, for fresh, seasonal produce. These markets offer a wide variety of gut-friendly options, including locally grown vegetables and fruits.
Mindful breathing exercises can also help alleviate bloating. Deep breathing techniques can stimulate the vagus nerve, which plays a crucial role in regulating digestion. When you’re stressed or anxious, your body enters “fight or flight” mode, which can slow down digestion and lead to bloating.
Try practicing diaphragmatic breathing, also known as belly breathing. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to expand. Exhale slowly through your mouth, contracting your abdominal muscles.
Repeat this exercise for 5-10 minutes several times a day. You can do it anywhere, anytime – at your desk, on the bus, or even while waiting in line at a Denver dispensary.
Another helpful breathing technique is alternate nostril breathing, or nadi shodhana pranayama. This technique involves closing one nostril with your finger and breathing in through the other nostril, then switching sides. It can help calm your nervous system and improve digestion.
Denver’s altitude and water can present unique challenges to digestive health. However, by implementing these strategies – optimized hydration with electrolytes, gut-friendly food choices, and mindful breathing exercises – you can combat altitude-induced bloating and enjoy all that the Mile High City has to offer, without the discomfort. Remember to listen to your body and adjust these strategies as needed. If your bloating persists, consult with a healthcare professional or registered dietitian in the Denver area for personalized advice.