Striving to look like this 8 PSL absolute petamogger?
No worries buddy boyo, in this complete megaguide, I will teach you everything you need to know on how to achieve hollow cheeks and the ogee curve, all the debloating methods which have never been covered before on the site (contains 41 different methods), craniofacial aesthetics optimization, and much more.
Table of contents
1 - Introduction and overview coverage
2 - Malar and palate prominence and its role on the cheek profile
3 - Gonion traits and their impact on the facial contour
4 - The gonial angle and its geometric influence
5 - The canine fossa: a hidden gem that defines your entire composition
6 - Maxillary projection and forward growth: its role in facial attractiveness
7 - The hyoid bone: your face's foundation and its correct positioning
8 - Facial growth: how to access your own
9 - Conclusion
10 - The complete list of 41 different methods for debloating: keep your face as lean as humanly possible & for as long as possible
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#1 Introduction and quick overview
Hollow cheeks and the ogee curve require a number of different factors coming into place to aesthetically compose your face - a lot of misconceptions are made. In this guide, I will cover and explain this topic in maximum detail. By the end, you will be able to pinpoint the exact key aspects leading to craniofacial harmony and forward growth, major roles that contribute to achieving the desired frontal and side profile, and how you can measure your own, all about cheekbone arching prominence setting and its ratios, the different aspects of the gonions and maxilla and the hyoid and palate corrections - alongside the ultimate plethora of methods to debloat your face quickly and longlasting. If you desire only to know how to debloat your face, scroll down to #10.
Let's begin
What is the ogee curve?
The ogee curve is a term used in facial aesthetics to describe a specific contour or shape of the face that is considered attractive and youthful. The term "ogee" originates from architecture, where it refers to a double curve or an S-shaped curve formed by the combination of a convex and a concave curve. In the context of facial aesthetics, the ogee curve represents the smooth, flowing line that starts at the forehead, continues along the prominent cheekbones, and curves down to the chin.
An ideal ogee curve is characterized by:
High, well-defined cheekbones (zygomatic bones) that create a convex curve in the upper part of the face.
A gentle concave curve below the cheekbones, which can give the appearance of hollow cheeks.
A smooth transition between the cheekbones and the jawline, resulting in a harmonious and balanced facial contour.
The ogee curve is often considered a desirable feature because it enhances facial depth and adds dimension, contributing to an overall attractive and youthful appearance. Factors such as facial bone structure, soft tissue distribution, and skin quality can influence its presence and prominence.
What are hollow cheeks?
Hollow cheeks refer to a facial aesthetic characterized by a sunken or concave appearance in the area between the cheekbones and the lower jaw. This feature creates a sculpted and more defined look, emphasizing the cheekbones and jawline.
The appearance of hollow cheeks is influenced by several factors, including:
Facial fat distribution: The amount and distribution of subcutaneous fat in the cheeks play a significant role in the appearance of hollow cheeks. A reduction in facial fat can create a more sculpted, hollowed look.
Muscle tone: The tone and size of the buccinator muscle, which is located in the cheek area, can affect the appearance of hollow cheeks. A toned buccinator muscle contributes to a more hollowed appearance.
Facial bone structure: The prominence and shape of the cheekbones (zygomatic bones) and the position of the maxilla can influence the appearance of hollow cheeks. Well-defined cheekbones and a properly positioned maxilla can create a more pronounced hollow cheek look.
Skin quality: The elasticity and firmness of the skin also impact the appearance of hollow cheeks. Tighter, more elastic skin can enhance the look of hollow cheeks, while sagging or loose skin may diminish their appearance.
#2 Malar and palate prominence
Malar prominence refers to the projection or fullness of the cheekbones, specifically the malar region. The malar area consists of the zygomatic bones, which form the structure of the cheekbones - high or well-defined malar prominence can create a youthful appearance and contributes to the ogee curve, a desirable facial contour.
To measure your malar prominence, simply divide your bigonial width with your zygomatic width. The lower the ratio, the more dimorphism is indicated, as the following:
Palate expansion can influence the appearance of the cheekbones by applying pressure on the upper jaw and stimulate bone growth or remodeling, as the maxilla is connected to the zygomatic bones - this can be achieved by orthodontic appliances, such as:
Rapid Palatal Expander or RPE: a custom-made device that's placed on the roof of the mouth and attached to the upper molars. The expander is activated by turning a screw, which gradually widens the upper jaw over time.
Slow Palatal Expander: this device applies gentle pressure to the upper jaw over an extended period. It's usually preferred for adults, as their palatal bones have fused, and rapid expansion is not recommended.
Surgically-assisted rapid palatal expansion or SARPE: An oral and maxillofacial surgeon performs a procedure called a Le Fort I osteotomy or another type of maxillary osteotomy. During the surgery, the surgeon creates strategic cuts in the maxilla and palatal bones to separate them, which allows for easier expansion. The surgery aims to release the resistance from the palatal sutures, making the maxilla more responsive to orthodontic treatment.
After the surgery, a custom-made appliance, such as a Rapid Palatal Expander (RPE), is placed on the upper jaw. The appliance uses a screw mechanism that is activated regularly to apply gentle pressure on the maxilla, gradually widening the palate. The expansion typically occurs over several weeks or months, after which the appliance is left in place for a retention period to ensure the newly expanded jaw maintains its position.
Facemask or Reverse-Pull Headgear: an orthodontic appliance used in cases where the upper jaw is underdeveloped, resulting in an underbite. The facemask is worn externally and connects to the upper teeth using elastic bands. It applies forward and outward forces to the upper jaw, which helps stimulate bone growth and expansion. While this method is not a direct palatal expander, it can influence the maxilla's width and position.
MARPE or Miniscrew-Assisted Rapid Palatal Expansion: is another method used for palatal expansion, particularly in adult patients or individuals with more rigid palatal sutures. This technique combines the use of orthodontic appliances with temporary skeletal anchorage devices (TSADs), also known as miniscrews or micro-implants. The miniscrews are placed in the palate to provide additional anchorage and support, which allows the expansion force to be applied more directly to the palatal bones. This method can help overcome the resistance from the matured sutures.
Example of increased lateral prominence with high setting and forward growth:
#3 Gonion traits
Gonion eversion and inversion refer to the outward and inward curvature of the mandibular angle, respectively. The mandibular angle is the area where the lower border of the mandible meets the posterior border of the ascending ramus. These features can contribute to the overall appearance of the jawline and impact facial harmony and balance:
Inverted Gonion: An inverted gonion refers to a mandibular angle that is oriented more medially or inwardly. This inward curvature results in a narrower and more tapered appearance of the jawline. The mandibular angle is less flared and more acute, contributing to a more V-shaped facial contour. An inverted gonion is often perceived as a more feminine feature due to its association with a slender jawline.
Everted Gonion: An everted gonion, also known as lateral gonial flare or mandibular angle flare, refers to a mandibular angle that is oriented more laterally or outwardly. This outward curvature creates a wider or more flared appearance of the jawline. The mandibular angle is less acute and more obtuse, contributing to a more square or U-shaped facial contour. An everted gonion is often perceived as a more masculine feature due to its association with a broader and stronger jawline.
Gonion eversion can be influenced by various factors, including genetics, age, and ethnicity. Some individuals may naturally have a more prominent lateral gonial flare due to their underlying bone structure, while others may experience changes in the jawline over time due to age-related bone resorption or remodeling.
In order to create an illusion of everted gonions, there are a few possibilities:
Bilateral Sagittal Split Osteotomy or BSSO: This procedure is commonly used to correct the position of the lower jaw. During a BSSO, the surgeon makes cuts in the mandible and repositions it to achieve the desired alignment.
Inverted L Osteotomy: This procedure is also used to correct mandibular discrepancies. It involves making an L-shaped cut in the mandible, allowing the surgeon to reposition the lower jaw.
Mandibular Angle Ostectomy: This procedure specifically targets the gonial angle by removing a small portion of bone at the angle of the mandible. Mandibular angle ostectomy can help create a more acute gonial angle and achieve a more refined jawline. However, this procedure is not commonly performed, and its application is limited to specific cases.
Customized jaw implants: Custom jaw implants can be designed to create a more everted gonion and a broader, more pronounced jawline. These implants are typically made of biocompatible materials like silicone or porous polyethylene and are specifically tailored to fit your jawbone.
Injectable fillers: Dermal fillers can be used to add volume and structure to the jawline, which may create the appearance of a more everted gonion. This non-surgical option usually involves injecting hyaluronic acid-based fillers, such as Juvederm or Restylane, to enhance the jawline contours. Keep in mind that the results are temporary and will require periodic maintenance treatments.
Fat grafting: Fat transfer or fat grafting involves harvesting fat from one area of your body and injecting it into the jawline to create a more everted gonion appearance. This procedure is less invasive than implants and provides a more natural feel since it uses your body's fat.
Example of Inverted X Everted gonion:
#4 Gonial angle
The gonial angle is the angle formed by the junction of the lower border of the mandible and the posterior border of the ascending ramus. A more obtuse gonial angle can make the jawline appear less defined, while a more acute angle can create a sharper, more angular jawline. These features can impact the overall perception of facial attractiveness and proportions, causing an indirect relationship between hollow cheeks and the ogee curve.
Decreasing the gonial angle involves altering the shape or position of the mandible, specifically the area where the lower border of the mandible meets the posterior border of the ascending ramus. This process typically requires surgical intervention, as the gonial angle is determined by the underlying bone structure. Some options to decrease it include genioplasty, custom jaw implants, BSSO, inverted L osteotomy and mandibular angle ostectomy.
#5 The canine fossa
The canine fossa is a shallow depression located on the maxilla just below the infraorbital foramen and above the roots of the upper canine teeth. It is an anatomical feature that contributes to the overall facial structure and shape of the midface contour. In terms of function, the canine fossa plays a role in housing the roots of the upper canine teeth and serves as an attachment point for several facial muscles, including the levator anguli oris and the levator labii superioris.
The depth of the canine fossa can vary among individuals, and this variation leads to the distinction between shallow and deep canine fossa:
A shallow canine fossa is less pronounced, with a more gradual concavity on the maxilla. This subtle depression may lead to a less prominent facial contour in the midface area, with a smoother transition between the infraorbital rim and the alveolar process of the maxilla. A shallow canine fossa may contribute to a more even facial appearance but may not be as visually striking in terms of facial depth and shadowing. On the other hand, a deep canine fossa is more pronounced, with a more marked concavity on the maxilla. This prominent depression can create a more dramatic facial contour in the midface area, with a distinct transition between the infraorbital rim and the alveolar process of the maxilla. A deep canine fossa may contribute to a more angular facial appearance and can create more pronounced shadowing. Lefort 1 and dermal fillers can increase fossa depth.
Fossa depthness, from shallow to deeper:
Shallow (left) X Deep (right)
#6 Maxillary projection and forward growth
The importance of maxillary projection and forward growth for hollow cheeks and the ogee curve lies in their contribution to the overall facial aesthetics, particularly in the midface area. The maxilla plays a crucial role in the development and shape of the midface, and its projection and forward growth can affect the appearance of both hollow cheeks and the ogee curve.
Maxillary projection refers to the distance between the cheekbones and the lower jaw. A well-projected maxilla creates a larger space between the cheekbones and the jawline, leading to a more prominent hollow cheek look. Conversely, a less projected maxilla can result in a flatter midface, which may lead to less-defined or less pronounced composition.
Maxillary forward growth, on the other hand, determines the position of the cheekbones, the projection of the upper lip, and the overall harmony and balance of the face. A properly positioned and forward-grown maxilla can contribute to a more aesthetically pleasing facial contour, including a well-defined and more prominent ogee curve.
In individuals with an underdeveloped or retruded maxilla, the midface may appear flattened, and the cheekbones may appear less prominent. This can affect the appearance of both the ogee curve and hollow cheeks, making them less defined or less pronounced. Treatments such as maxillary advancement surgery or maxillary expansion can help address these issues by improving the projection and forward growth, these are maxillary expansion, maxillary advancement surgery, fillers, buccal fat pad removal, laser skin resurfacing, thread lifting, fat grafts and genioplasty,
In a nutshell, projection and growth result in more prominent and angular traits, making your bone structure more high-set and visible.
Example of a recessed X normal grown maxilla:
Example of forward grown maxilla with prominent cheekbones:
#7 The hyoid bone
The hyoid bone is a horseshoe-shaped bone located in the neck, between the chin and the thyroid cartilage. Although it is not part of the facial bone structure, the hyoid bone's position and movement can have an impact on the appearance of both hollow cheeks and the ogee curve.
The hyoid bone is attached to several muscles in the neck, including the muscles of the tongue, the neck, and the lower jaw. It plays a crucial role in the movement and position of the tongue and larynx during speaking, swallowing, and breathing. It also contributes to the stability and support of the soft tissues in the neck and face.
The hyoid bone's position and movement can affect your appearance through its influence on the muscles and soft tissues in the neck and face. A well-positioned hyoid bone can contribute to a more defined and pronounced jawline, enhancing the appearance of the ogee curve. It can also improve the appearance of hollow cheeks by providing support and structure to the soft tissues in the midface area, creating a more sculpted and defined look.
In contrast, a poorly positioned hyoid bone can lead to a less defined jawline and a less pronounced ogee curve. It can also contribute to the appearance of a double chin or excess submental fat, which can detract from the appearance of hollow cheeks.
The only way to raise the hyoid bone is through exercise, such as:
Chin tucks: This exercise involves gently pulling the chin towards the neck while keeping the head in a neutral position. This helps strengthen the muscles in the front of the neck and improve the posture of the head and neck.
Neck stretches: These exercises involve stretching the muscles in the neck to improve flexibility and range of motion. Some examples include gently tilting the head to the side, rolling the head in circles, and tilting the head forward and backward.
Jawline exercises: These exercises involve contracting and relaxing the muscles in the jawline area to improve muscle tone and definition. Some examples include clenching the jaw, opening and closing the mouth, and moving the jaw from side to side.
Hold your swallow and then nod your head up while pushing your chin as much as possible
Stretch your neck while holding your swallow. Hold in this position for 5 seconds, then release and repeat.
The hyoid bone is only attached to muscles, and muscles can be stretched and contracted - when you swallow, those same neck muscles are contracted when you nod your head up and stretched.
Ideal hyoid bone position:
#8 How to access your own facial growth
There are various ways to calculate facial growth and recession, but here are a few and how you can use them yourself
Cheek line method:
Identify the cheekbones: The cheekbones are the bony prominences on either side of the face, just below the eyes.
Identify the nose: The nose is the central feature of the face, located between the eyes.
Measure the distance between the nose and the cheekbones: Using a ruler or calipers, measure the distance between the outer edge of the nose and the highest point of the cheekbones.
Compare the measurement to established norms: The measurement can be compared to established norms for the individual's age and gender to determine if the cheekbones are properly developed and projected.
Maxillary triangle:
Identify the three points of the triangle: The tip of the nose, the center of the upper lip, and the mid-point of the upper edge of the chin.
Measure the length of the vertical line connecting the center of the upper lip to the mid-point of the upper edge of the chin.
Measure the length of the horizontal line connecting the tip of the nose to the mid-point of the upper edge of the chin.
Calculate the ratio between the vertical and horizontal lines. A ratio of 0.8 is considered ideal for both males and females.
Frankfurt plane:
Position the individual: The individual should be seated with their head in a natural position, looking straight ahead.
Place the head in the cephalostat: The head is placed in a cephalostat (a specialized device used to hold the head in a fixed position during imaging) so that the Frankfurt plane is parallel to the floor.
Take a cephalometric X-ray: A lateral X-ray of the head is taken, and the position of the maxilla and other facial bones are evaluated using specialized software.
Measure specific angles and distances: The Frankfurt plane is used as a reference point to measure specific angles and distances, such as the angle between the maxilla and the skull base, the distance between the maxilla and the mandible, and the position of the chin.
#9 Conclusion
Achieving hollow cheeks and the ogee curve requires a multifaceted approach that considers various aspects of the facial structure. The palate plays a key role in influencing the overall facial shape and can be expanded to improve facial forward growth - malar and bigonial/zygo width contribute to the definition of the ogee curve by providing the appropriate framework for the cheekbones and jawline. Outwards gonions help in this definition even more and determine the contour of the lower third - the gonial angle is an essential factor in the appearance of the jawline, and a more acute angle may lead to a sharper, more defined look. The canine fossa impacts the prominence of the cheekbones and can help create the desired hollow cheek appearance when properly set. Maxillary projection affects the ogee curve by influencing the forward growth of the midface, which in turn creates a more aesthetically pleasing facial profile and less flatten second third - and lastly, hyoid bone positioning is critical for the support and posture of the neck and lower face, contributing to the overall harmony of the facial structure. By following these you should achieve a sharp and angular, laterally and forward-grown, high-set prominent pair.
Now that we have addressed all the craniofacial and bone aspects related to hollow cheeks, comes in the debloating part for maximal facial gains:
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#10 The ULTIMATE Debloating guide: a list of 41 different methods for leaning out your face
NOTE: Each listing number is marked by difficulty: the harder and riskier the debloating method is, usually the more down the line it will appear
1) Leanmaxxing:
Fucking water. Honestly if you want hollow cheeks and haven't got <15% body fat are you even trying? Get to the gym
2) Drinking copious amounts of water:
Drink as much water as possible without dying by depleting your electrolyte storage (4L+)
The Galpin Equation = bodyweight in pounds divided by 30 = the number of ounces of water to ingest per 15 min of intensive physical or mental exercise
Prefer drinking water throughout the day rather than a whole load at once
3) Check yourself for hypothyroidism:
Hypothyroidism can contribute to factors that influence facial appearance such as:
Weight changes: leads to weight gain due to a slower metabolism. In some cases, this weight gain might not be uniformly distributed across the body, and it could result in a fuller face, which might make any existing hollow areas appear more pronounced.
Fluid retention: causes fluid retention (edema), which can lead to facial puffiness. In some cases, this puffiness might emphasize the appearance of hollow cheeks.
Skin changes: causes dry, pale, and sometimes thickened skin, which can impact the overall appearance and elasticity of the skin. This could potentially accentuate hollow cheeks.
Muscle weakness: associated with muscle weakness, including the facial muscles. Weakened facial muscles could lead to sagging.
4) Avoiding alcohol:
Alcohol can cause facial bloating through several mechanisms:
Dehydration: Alcohol is a diuretic, which means it increases urine production, leading to dehydration. When your body is dehydrated, it tends to retain more water to compensate, which can cause facial puffiness and bloating.
Vasodilation: causes blood vessels to dilate, or widen, which can lead to facial flushing and temporary swelling.
Inflammation: triggers an inflammatory response in the body, leading to the release of histamine and other inflammatory mediators. These substances can cause blood vessels to dilate and fluid to leak into surrounding tissues, resulting in facial puffiness.
Salt and water retention: this can cause the body to retain more salt and water, which can lead to bloating and puffiness, including in the face.
Allergic or intolerant reactions: Some individuals may have an intolerance or allergic reaction to certain components in alcoholic beverages, such as histamine, sulfites, or other compounds. This can cause an inflammatory response and contribute to facial bloating and swelling.
5) Reducing salt intake:
Salt (sodium) can contribute to bloating through water retention. When you consume a large amount of salt, your body reacts by trying to maintain a balance between the sodium and water levels in your system. Keep your sodium intake at around 500mg per day. If you need to debloat within a day or two, go lower. In one gram of salt there is 387mg of sodium
6) Potassium and sodium ratio:
Increase your potassium levels. High levels of potassium encourage your body to remove sodium from your system.
Sodium and potassium are essential electrolytes that play crucial roles in maintaining fluid balance within the body. They work together to regulate various functions, such as nerve signaling, muscle contractions, and maintaining blood pressure. An imbalance in the sodium-potassium ratio can affect fluid balance and contribute to bloating. Your potassium/sodium intake rate should be 4:1 or a bit higher
7) Fasting:
Fasting can contribute to debloating or reducing bloating in several ways:
Reduces food volume: when you fast, you're not consuming food, which reduces the volume of food in your gastrointestinal (GI) tract. This can lead to a temporary decrease in bloating as your body processes and eliminates any remaining food and waste.
Promotes gastrointestinal rest: allows your GI tract to take a break from digesting food. This rest period may help improve digestion, reduce inflammation, and alleviate bloating once you resume eating.
Reduces gas production: you also reduce the fermentation of undigested food in the gut. This can decrease the production of gas, which contributes to bloating.
Supports healthy gut bacteria: some studies suggest that fasting can have a positive impact on the balance of gut bacteria, potentially improving digestion and reducing bloating.
Encourages water elimination: leads to increased water elimination through urine as the body utilizes stored glycogen. This can help reduce water retention and bloating.
8) Less carb consumption:
Glucose spikes and bloating are correlated in the following ways:
High-carbohydrate foods: Foods high in carbohydrates, especially refined and price ssed carbs, can cause rapid spikes in blood glucose levels. These foods often lack fiber and can be digested quickly, leading to increased gas production and bloating. Consuming large amounts of carbohydrates in a single meal can also cause stomach distention, which contributes to the feeling of bloating.
Overeating: particularly of high-carbohydrate foods, can lead to both glucose spikes and bloating. Large amounts of food can cause the stomach to stretch, leading to discomfort and bloating. Overeating can also slow down digestion and increase the likelihood of gas production.
Glycemic index: Foods with a high glycemic index (GI) can cause rapid spikes in blood glucose levels. Some high-GI foods can also contribute to bloating, particularly if they are low in fiber or high in fermentable carbohydrates.
9) Cardio:
Cardio can help reduce bloating through several mechanisms:
Improved digestion: Engaging in regular cardio exercise can help improve digestion and promote regular bowel movements. This can help prevent constipation and reduce gas buildup in the gastrointestinal tract, which contributes to bloating.
Gas release: During cardio exercise, the body moves in various ways, which can help release trapped gas within the gastrointestinal system. This can help alleviate bloating and discomfort.
Enhanced circulation: Cardio exercise increases blood flow and circulation throughout the body, which can aid in the transport of nutrients and waste products. Improved circulation can help reduce inflammation and promote better overall digestive function.
Stress reduction: Engaging in regular cardio exercise can help reduce stress and promote relaxation, which can have a positive impact on digestion. Stress can contribute to bloating by negatively affecting gut motility and causing the gastrointestinal tract to tense up.
Water retention reduction: Regular cardio exercise can help regulate fluid balance in the body, reducing water retention and bloating. Sweating during exercise also helps the body release excess water, which can contribute to a decrease in bloating.
Hormonal balance: Regular exercise can help regulate hormones, such as cortisol, which play a role in fluid balance and inflammation. This can help reduce bloating related to hormonal fluctuations.
If your goal with cardio is to reduce bloating solely do it 30m-45m per day every day.
10) Eating smaller and more frequent meals:
Eating smaller and more frequent meals can help reduce bloating in several ways:
Smaller food volume: Consuming smaller meals reduces the volume of food in the stomach at any given time, putting less pressure on the stomach and reducing the likelihood of stomach distension. This can help alleviate the sensation of bloating.
Improved digestion: Smaller meals are easier for the digestive system to process. This can lead to more efficient digestion and absorption of nutrients, reducing the chance of undigested food remaining in the gastrointestinal tract and producing gas.
Better blood sugar control: Eating smaller, more frequent meals can help maintain steadier blood sugar levels throughout the day. This may indirectly affect bloating, as stable blood sugar levels can help regulate appetite, prevent overeating, and support overall digestive health.
Prevent overeating: Eating smaller, more frequent meals can help control hunger and prevent overeating. Overeating can cause the stomach to stretch, leading to discomfort and bloating.
Ideally, you'd be eating 4-7 meals throughout the day in regular spaced hours.
11) Not ingesting specific foods that cause bloating (you are eating these):
Certain foods are known to cause gas or bloating due to their composition and how they are processed in the digestive system.
Beans: Beans contain complex carbohydrates called oligosaccharides, such as raffinose and stachyose. The human body lacks the enzymes needed to break down these oligosaccharides fully. As a result, they pass through the stomach and small intestine undigested and reach the large intestine, where gut bacteria ferment them. This fermentation process produces gas, leading to bloating and discomfort.
Cabbage: Cabbage and other cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts, contain a complex sugar called raffinose. Similar to beans, the human body has difficulty breaking down raffinose, and it gets fermented by gut bacteria in the large intestine, producing gas and causing bloating. Additionally, cruciferous vegetables are high in fiber, which, when consumed in large quantities, can lead to increased gas production and bloating.
Onions: Onions contain fructans, a type of carbohydrate that belongs to the FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides, And Polyols) group. Some people have difficulty digesting and absorbing fructans, leading to fermentation by gut bacteria and gas production in the large intestine. This can result in bloating, especially for individuals with irritable bowel syndrome (IBS) or other functional gastrointestinal disorders.
Dairy products: Some people have difficulty digesting lactose, the sugar found in milk and dairy products. This condition, known as lactose intolerance, can result in gas, bloating, and other gastrointestinal symptoms after consuming dairy products.
Artificial sweeteners: Sugar substitutes, such as sorbitol, mannitol, and xylitol, are found in some sugar-free gum, candy, and other processed foods. These sugar alcohols can be difficult for some people to digest, leading to gas production and bloating.
Fatty or fried foods: High-fat foods can slow down digestion, which may increase the likelihood of bloating and discomfort. Fried foods, in particular, can contribute to bloating due to their high-fat content and the presence of additives or preservatives.
Garlic: Similar to onions, garlic contains fructans, which can cause bloating and gas production in some individuals, especially those with IBS or other functional gastrointestinal disorders.
Wheat and certain grains: Wheat and some other grains contain fructans and can cause bloating and gas in sensitive individuals. Additionally, people with gluten intolerance or celiac disease may experience bloating and other gastrointestinal symptoms when consuming wheat and other gluten-containing grains, such as barley and rye.
Chewing gum: Chewing gum can cause you to swallow air, which can lead to bloating. Additionally, some chewing gums contain artificial sweeteners that can contribute to gas production and bloating.
Apples and pears: These fruits contain both fructose and sorbitol, which can cause gas and bloating in sensitive individuals or when consumed in large quantities.
Peaches and plums: Like apples and pears, peaches and plums contain sorbitol, which can cause gas production and bloating for some people.
12) Not drinking carbonated beverages (you're probably doing these as well):
Carbonated beverages cause bloating due to the presence of dissolved carbon dioxide gas, which forms bubbles in the drink. When you consume a carbonated beverage, you also ingest these bubbles, introducing extra gas into your digestive system. Here's how this process can lead to bloating:
Swallowed air: Drinking carbonated beverages can cause you to swallow more air than usual. This swallowed air, known as aerophagia, accumulates in the stomach and can cause bloating, belching, and discomfort.
Gas release in the stomach: The carbon dioxide bubbles in carbonated drinks release gas when they come into contact with stomach acid. This release of gas increases the volume of gas in the stomach, which can cause bloating, stomach distension, and discomfort.
Gas production in the intestines: The carbon dioxide gas in carbonated beverages can also reach the intestines, where it may contribute to gas production during digestion. This can exacerbate bloating and discomfort, particularly in individuals with sensitive digestive systems.
13) Fixing irritable bowel syndrome:
Irritable bowel syndrome (IBS) can contribute to bloating. Bloating is one of the common symptoms experienced by individuals with IBS. IBS is a functional gastrointestinal disorder characterized by chronic abdominal pain and altered bowel habits, such as diarrhea, constipation, or both.
Several factors can contribute to bloating in individuals with IBS:
Altered gut motility: IBS can cause changes in the normal movement of the gastrointestinal tract, leading to either slowed or accelerated transit of food through the digestive system. This can result in gas build-up and bloating.
Gas production: Some individuals with IBS may have an imbalance in gut bacteria or increased sensitivity to gas production. This can lead to increased gas build-up and bloating, particularly after consuming certain foods or beverages.
Sensitivity to specific foods: People with IBS may be more sensitive to certain foods or ingredients, such as FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides, And Polyols). Consuming these foods can trigger IBS symptoms, including bloating, in susceptible individuals.
Visceral hypersensitivity: Individuals with IBS may have heightened sensitivity to sensations in the gut, making them more aware of and discomforted by normal amounts of gas or the stretching of the gut wall. This can lead to a perception of bloating even when the actual amount of gas present is not excessive.
14) Consuming probiotics:
Probiotics can help reduce bloating by improving gut health and promoting a balanced gut microbiome. Probiotics are live microorganisms, usually bacteria or yeast, that provide health benefits when consumed in adequate amounts. They are commonly found in fermented foods like yogurt, kefir, sauerkraut, kimchi, and some supplements. Here are some ways probiotics can help reduce bloating:
Improved digestion: Probiotics can help break down food more effectively, particularly substances that are difficult for the body to digest. This improved digestion can lead to reduced gas production and bloating.
Balancing gut bacteria: Probiotics can help restore the balance of good and bad bacteria in the gut, particularly after antibiotic use or illness. A balanced gut microbiome is essential for maintaining optimal digestive health and can help reduce bloating and other gastrointestinal symptoms.
Reducing inflammation: Some probiotics have anti-inflammatory properties, which can help alleviate inflammation in the gut. This may help reduce bloating and discomfort associated with certain digestive disorders, such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD).
Modulating gut motility: Some strains of probiotics have been shown to improve gut motility, which can help regulate the movement of food through the digestive system. This can help prevent gas build-up and reduce bloating.
Enhancing the gut barrier function: Probiotics can help strengthen the gut barrier, which prevents harmful substances from entering the bloodstream and can help reduce inflammation and bloating.
15) Elimination diet:
An elimination diet is a short-term dietary approach that involves removing specific foods or food groups from your diet for a certain period, usually a few weeks, and then gradually reintroducing them to identify potential food sensitivities or intolerances. This type of diet can help reduce bloating by pinpointing the foods that trigger gastrointestinal symptoms, allowing you to make informed decisions.
Here's how an elimination diet can help reduce bloating:
Identifying food sensitivities: Some individuals may have sensitivities or intolerances to specific foods or food components, such as lactose, gluten, or FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides, And Polyols). These sensitivities can lead to bloating and other gastrointestinal symptoms. An elimination diet can help you identify the specific foods or food groups causing these issues.
Reducing inflammation: In some cases, certain foods can contribute to inflammation in the gut, which may exacerbate bloating and other gastrointestinal symptoms. By eliminating potential trigger foods, you can help reduce inflammation and improve overall gut health.
Improving gut microbiome balance: Eliminating certain foods that cause bloating may help restore a more balanced gut microbiome, which is essential for optimal digestive health.
Enhancing digestion: Removing foods that are difficult for you to digest can improve overall digestion, resulting in reduced gas production, bloating, and discomfort.
16) Aldosterone regulation:
Aldosterone is a hormone produced by the adrenal glands, which are located above the kidneys. It plays a crucial role in regulating the balance of water and electrolytes in the body, particularly sodium and potassium. Aldosterone can contribute to bloating through its effects on water retention and electrolyte balance.
When aldosterone levels are elevated, the hormone acts on the kidneys to increase the reabsorption of sodium in the distal tubules and collecting ducts. This increased sodium reabsorption triggers a corresponding increase in water reabsorption, leading to an overall increase in blood volume and fluid retention. The retained fluid can cause bloating, particularly in the abdomen, as well as swelling in other parts of the body, such as the legs and ankles.
Several factors can cause an increase in aldosterone levels, including:
Dehydration: When the body is dehydrated, it produces more aldosterone to conserve water and sodium to maintain blood pressure and fluid balance.
High salt intake: Consuming a diet high in salt can lead to increased aldosterone production as the body tries to balance the excess sodium intake.
Hormonal imbalances: Certain hormonal imbalances, such as those associated with polycystic ovary syndrome (PCOS) or adrenal disorders, can cause elevated aldosterone levels.
Medications: Some medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) or oral contraceptives, can affect aldosterone production and contribute to fluid retention and bloating.
17) Lowering cortisol levels:
Elevated cortisol levels in men can contribute to bloating through several mechanisms:
Water retention: Elevated cortisol levels can cause the body to retain water and sodium, leading to bloating and swelling. This fluid retention is often more noticeable in the face, hands, and feet.
Digestive disturbances: Prolonged stress and elevated cortisol levels can lead to digestive disturbances, such as decreased gut motility, altered gut bacteria, and inflammation in the gut. These digestive disturbances can lead to bloating, gas, and discomfort.
Increased hunger and overeating: Cortisol can also affect appetite and food intake. In some individuals, elevated cortisol levels can lead to increased hunger and overeating, which can contribute to bloating and discomfort.
Insulin resistance: High cortisol levels can also contribute to insulin resistance, which can lead to increased blood sugar levels and bloating.
18) Lowering estradiol levels:
Elevated estradiol levels in men can cause bloating through several mechanisms:
Water retention: Like in women, elevated estradiol levels in men can lead to increased water and sodium retention in the body, causing tissues to swell and resulting in bloating.
Gastrointestinal motility: Estradiol can also affect gastrointestinal motility in men. Changes in hormone levels can slow down gut motility, leading to constipation, increased gas production, and bloating.
Prostaglandin production: Estradiol can stimulate the production of prostaglandins, hormone-like substances that play a role in various bodily functions, including inflammation and muscle contractions. Elevated levels of prostaglandins can contribute to gastrointestinal disturbances like bloating, cramping, and diarrhea.
Liver function: Estradiol is metabolized in the liver, and high levels can lead to impaired liver function, resulting in fluid retention and bloating.
Obesity: Elevated levels of estradiol in men have been linked to increased body fat and obesity, which can lead to fluid retention and bloating.
19) Checking C-Reactive Protein levels:
C-reactive protein (CRP) is a protein produced by the liver in response to inflammation. Elevated levels of CRP can indicate the presence of inflammation in the body, which can contribute to bloating through several mechanisms:
Increased intestinal permeability: Chronic inflammation can damage the lining of the gut, leading to increased intestinal permeability, or "leaky gut." This can allow bacteria and other substances to pass through the gut wall and into the bloodstream, leading to inflammation and bloating.
Altered gut microbiome: Inflammation can also disrupt the balance of bacteria in the gut microbiome, leading to increased gas production, bloating, and other gastrointestinal symptoms.
Reduced digestive function: Chronic inflammation can impair digestive function, leading to bloating, gas, and discomfort after eating.
Fluid retention: Chronic inflammation can lead to fluid retention in the body, leading to bloating and swelling
20) Rosacea and acne:
Rosacea and acne are both skin conditions that can cause inflammation in the skin and exacerbate bloating in some individuals.
Diet: People with rosacea and acne may be more sensitive to certain foods that can trigger inflammation in the body, such as dairy, sugar, and processed foods. Consuming these foods can worsen skin inflammation and may contribute to digestive disturbances, including bloating and discomfort.
Medications: Some medications used to treat rosacea and acne, such as antibiotics, can disrupt the balance of bacteria in the gut microbiome, leading to gastrointestinal symptoms like bloating and diarrhea.
Stress: Both rosacea and acne can be triggered or exacerbated by stress, which can also contribute to bloating and other gastrointestinal symptoms.
Poor sleep: Rosacea and acne can impact sleep quality, leading to insufficient sleep or poor sleep hygiene. Lack of sleep can affect gut health and contribute to bloating and other digestive symptoms.
Inflammation: Inflammation caused by rosacea and acne can potentially impact other bodily systems, including the digestive system. Chronic inflammation in the body can lead to digestive disturbances, including bloating
21) Reducing estrogen:
Lowering estrogen levels in men may help reduce bloating in certain cases. Elevated levels of estrogen in men, also known as estrogen dominance, can lead to fluid retention and bloating, among other symptoms.
22) Elevate your head while sleeping:
Elevating your head while sleeping may help reduce facial swelling and puffiness, particularly around the eyes. Sleeping with your head elevated can promote better circulation and lymphatic drainage, which may help reduce fluid buildup in the body and alleviate bloating over time.
The lymphatic system is responsible for draining excess fluids and waste from the body's tissues. When the lymphatic system is compromised, excess fluids can accumulate in the body, leading to bloating and swelling. Elevating your head while sleeping can help promote lymphatic drainage, reducing fluid buildup and potentially alleviating bloating.
In addition, elevating your head while sleeping may also help reduce acid reflux, which can contribute to bloating and discomfort in the abdomen.
23) Lymphatic draining:
The lymphatic system plays a crucial role in regulating fluid balance in the body. It is responsible for draining excess fluids and waste products from tissues and organs and returning them to the bloodstream. When the lymphatic system is compromised or not functioning efficiently, excess fluids can accumulate in the tissues, leading to bloating and swelling.
Manual lymphatic drainage (MLD) is a technique that involves gentle massage of the skin and underlying tissues to stimulate lymphatic flow and reduce fluid buildup. MLD can be performed by a trained therapist or using specialized devices, and it has been shown to be effective in reducing bloating and swelling in various conditions, including lymphedema and post-surgical swelling.
By promoting lymphatic flow and drainage, MLD can help reduce fluid buildup and alleviate bloating. In addition, MLD can also stimulate the immune system and reduce inflammation, which can also contribute to bloating and discomfort.
24) Gua Sha:
Gua sha is a traditional Chinese medicine technique that involves scraping a flat tool, typically made of jade or another smooth stone, along the skin to stimulate circulation and reduce tension. While there is limited research on the use of gua sha for bloating, it may help reduce bloating through several mechanisms:
Lymphatic drainage: Gua sha can help promote lymphatic flow and drainage, similar to manual lymphatic drainage (MLD). By stimulating lymphatic flow, gua sha may help reduce fluid buildup and alleviate bloating.
Digestive function: Gua sha can also stimulate digestive function and improve gut motility. By reducing constipation and other digestive issues, gua sha may help reduce bloating and discomfort in the abdomen.
Muscle tension: Gua sha can help reduce tension in the muscles of the abdomen, which may contribute to bloating and discomfort. By relaxing the muscles, gua sha may help alleviate bloating and improve overall comfort.
How to use:
Cleanse your skin and apply a facial oil or moisturizer to reduce friction.
Hold the Gua Sha tool at a 45-degree angle and gently scrape your skin in upward and outward strokes.
Begin at the neck and work your way up to the face, targeting areas with tension or puffiness.
Use light pressure for delicate areas, such as under the eyes, and firmer pressure on areas with more tension.
Perform Gua Sha for a couple minutes daily for best results.
25) Fixing sleep apnea:
Sleep apnea is a sleep disorder characterized by pauses in breathing or shallow breaths during sleep, which can lead to poor sleep quality and other health issues. It can contribute to bloating and other gastrointestinal symptoms through several mechanisms:
Increased stress response: Sleep apnea can lead to increased stress on the body, which can contribute to inflammation and impair digestive function. Chronic stress can also lead to alterations in gut bacteria and other changes that can contribute to bloating.
Poor sleep quality: Sleep apnea can lead to poor sleep quality, which can affect gut health and contribute to bloating and other gastrointestinal symptoms.
Medications: Some medications used to treat sleep apnea, such as sedatives, can impair digestive function and contribute to bloating and other gastrointestinal symptoms.
Obesity: Sleep apnea is more common in individuals who are overweight or obese. Obesity can lead to fluid retention and bloating, particularly in the abdomen.
Gastroesophageal reflux disease (GERD): Sleep apnea is also associated with an increased risk of GERD, a condition characterized by acid reflux and heartburn. GERD can contribute to bloating and discomfort in the abdomen.
26) Fixing TMJ:
Temporomandibular joint (TMJ) dysfunction is a condition that affects the joints and muscles that control jaw movement. While TMJ dysfunction may not directly cause bloating, it can indirectly contribute to bloating and other gastrointestinal symptoms through several mechanisms:
Muscular tension: TMJ dysfunction can lead to muscular tension in the neck and shoulders, which can contribute to poor posture and abdominal muscle tension. This can impair digestion and contribute to bloating and discomfort in the abdomen.
Stress response: TMJ dysfunction can lead to stress and anxiety, which can affect gut health and contribute to bloating and other gastrointestinal symptoms.
Medications: Some medications used to treat TMJ dysfunction, such as muscle relaxants, can impair digestive function and contribute to bloating and other gastrointestinal symptoms.
Nutrition: TMJ dysfunction can make it difficult to eat a healthy diet, particularly if chewing is painful or difficult. This can lead to poor digestion and contribute to bloating and other gastrointestinal symptoms.
Swallowing difficulties: TMJ dysfunction can make it difficult to swallow food, particularly if the jaw is stiff or painful. This can lead to air swallowing, or aerophagia, which can contribute to bloating and discomfort in the abdomen.
CONTINUES IN THE COMMENTS EXCEEDED 100K CHARACTER LIMIT JFL
No worries buddy boyo, in this complete megaguide, I will teach you everything you need to know on how to achieve hollow cheeks and the ogee curve, all the debloating methods which have never been covered before on the site (contains 41 different methods), craniofacial aesthetics optimization, and much more.
Table of contents
1 - Introduction and overview coverage
2 - Malar and palate prominence and its role on the cheek profile
3 - Gonion traits and their impact on the facial contour
4 - The gonial angle and its geometric influence
5 - The canine fossa: a hidden gem that defines your entire composition
6 - Maxillary projection and forward growth: its role in facial attractiveness
7 - The hyoid bone: your face's foundation and its correct positioning
8 - Facial growth: how to access your own
9 - Conclusion
10 - The complete list of 41 different methods for debloating: keep your face as lean as humanly possible & for as long as possible
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#1 Introduction and quick overview
Hollow cheeks and the ogee curve require a number of different factors coming into place to aesthetically compose your face - a lot of misconceptions are made. In this guide, I will cover and explain this topic in maximum detail. By the end, you will be able to pinpoint the exact key aspects leading to craniofacial harmony and forward growth, major roles that contribute to achieving the desired frontal and side profile, and how you can measure your own, all about cheekbone arching prominence setting and its ratios, the different aspects of the gonions and maxilla and the hyoid and palate corrections - alongside the ultimate plethora of methods to debloat your face quickly and longlasting. If you desire only to know how to debloat your face, scroll down to #10.
Let's begin
What is the ogee curve?
The ogee curve is a term used in facial aesthetics to describe a specific contour or shape of the face that is considered attractive and youthful. The term "ogee" originates from architecture, where it refers to a double curve or an S-shaped curve formed by the combination of a convex and a concave curve. In the context of facial aesthetics, the ogee curve represents the smooth, flowing line that starts at the forehead, continues along the prominent cheekbones, and curves down to the chin.
An ideal ogee curve is characterized by:
High, well-defined cheekbones (zygomatic bones) that create a convex curve in the upper part of the face.
A gentle concave curve below the cheekbones, which can give the appearance of hollow cheeks.
A smooth transition between the cheekbones and the jawline, resulting in a harmonious and balanced facial contour.
The ogee curve is often considered a desirable feature because it enhances facial depth and adds dimension, contributing to an overall attractive and youthful appearance. Factors such as facial bone structure, soft tissue distribution, and skin quality can influence its presence and prominence.
What are hollow cheeks?
Hollow cheeks refer to a facial aesthetic characterized by a sunken or concave appearance in the area between the cheekbones and the lower jaw. This feature creates a sculpted and more defined look, emphasizing the cheekbones and jawline.
The appearance of hollow cheeks is influenced by several factors, including:
Facial fat distribution: The amount and distribution of subcutaneous fat in the cheeks play a significant role in the appearance of hollow cheeks. A reduction in facial fat can create a more sculpted, hollowed look.
Muscle tone: The tone and size of the buccinator muscle, which is located in the cheek area, can affect the appearance of hollow cheeks. A toned buccinator muscle contributes to a more hollowed appearance.
Facial bone structure: The prominence and shape of the cheekbones (zygomatic bones) and the position of the maxilla can influence the appearance of hollow cheeks. Well-defined cheekbones and a properly positioned maxilla can create a more pronounced hollow cheek look.
Skin quality: The elasticity and firmness of the skin also impact the appearance of hollow cheeks. Tighter, more elastic skin can enhance the look of hollow cheeks, while sagging or loose skin may diminish their appearance.
#2 Malar and palate prominence
Malar prominence refers to the projection or fullness of the cheekbones, specifically the malar region. The malar area consists of the zygomatic bones, which form the structure of the cheekbones - high or well-defined malar prominence can create a youthful appearance and contributes to the ogee curve, a desirable facial contour.
To measure your malar prominence, simply divide your bigonial width with your zygomatic width. The lower the ratio, the more dimorphism is indicated, as the following:
Palate expansion can influence the appearance of the cheekbones by applying pressure on the upper jaw and stimulate bone growth or remodeling, as the maxilla is connected to the zygomatic bones - this can be achieved by orthodontic appliances, such as:
Rapid Palatal Expander or RPE: a custom-made device that's placed on the roof of the mouth and attached to the upper molars. The expander is activated by turning a screw, which gradually widens the upper jaw over time.
Slow Palatal Expander: this device applies gentle pressure to the upper jaw over an extended period. It's usually preferred for adults, as their palatal bones have fused, and rapid expansion is not recommended.
Surgically-assisted rapid palatal expansion or SARPE: An oral and maxillofacial surgeon performs a procedure called a Le Fort I osteotomy or another type of maxillary osteotomy. During the surgery, the surgeon creates strategic cuts in the maxilla and palatal bones to separate them, which allows for easier expansion. The surgery aims to release the resistance from the palatal sutures, making the maxilla more responsive to orthodontic treatment.
After the surgery, a custom-made appliance, such as a Rapid Palatal Expander (RPE), is placed on the upper jaw. The appliance uses a screw mechanism that is activated regularly to apply gentle pressure on the maxilla, gradually widening the palate. The expansion typically occurs over several weeks or months, after which the appliance is left in place for a retention period to ensure the newly expanded jaw maintains its position.
Facemask or Reverse-Pull Headgear: an orthodontic appliance used in cases where the upper jaw is underdeveloped, resulting in an underbite. The facemask is worn externally and connects to the upper teeth using elastic bands. It applies forward and outward forces to the upper jaw, which helps stimulate bone growth and expansion. While this method is not a direct palatal expander, it can influence the maxilla's width and position.
MARPE or Miniscrew-Assisted Rapid Palatal Expansion: is another method used for palatal expansion, particularly in adult patients or individuals with more rigid palatal sutures. This technique combines the use of orthodontic appliances with temporary skeletal anchorage devices (TSADs), also known as miniscrews or micro-implants. The miniscrews are placed in the palate to provide additional anchorage and support, which allows the expansion force to be applied more directly to the palatal bones. This method can help overcome the resistance from the matured sutures.
Example of increased lateral prominence with high setting and forward growth:
#3 Gonion traits
Gonion eversion and inversion refer to the outward and inward curvature of the mandibular angle, respectively. The mandibular angle is the area where the lower border of the mandible meets the posterior border of the ascending ramus. These features can contribute to the overall appearance of the jawline and impact facial harmony and balance:
Inverted Gonion: An inverted gonion refers to a mandibular angle that is oriented more medially or inwardly. This inward curvature results in a narrower and more tapered appearance of the jawline. The mandibular angle is less flared and more acute, contributing to a more V-shaped facial contour. An inverted gonion is often perceived as a more feminine feature due to its association with a slender jawline.
Everted Gonion: An everted gonion, also known as lateral gonial flare or mandibular angle flare, refers to a mandibular angle that is oriented more laterally or outwardly. This outward curvature creates a wider or more flared appearance of the jawline. The mandibular angle is less acute and more obtuse, contributing to a more square or U-shaped facial contour. An everted gonion is often perceived as a more masculine feature due to its association with a broader and stronger jawline.
Gonion eversion can be influenced by various factors, including genetics, age, and ethnicity. Some individuals may naturally have a more prominent lateral gonial flare due to their underlying bone structure, while others may experience changes in the jawline over time due to age-related bone resorption or remodeling.
In order to create an illusion of everted gonions, there are a few possibilities:
Bilateral Sagittal Split Osteotomy or BSSO: This procedure is commonly used to correct the position of the lower jaw. During a BSSO, the surgeon makes cuts in the mandible and repositions it to achieve the desired alignment.
Inverted L Osteotomy: This procedure is also used to correct mandibular discrepancies. It involves making an L-shaped cut in the mandible, allowing the surgeon to reposition the lower jaw.
Mandibular Angle Ostectomy: This procedure specifically targets the gonial angle by removing a small portion of bone at the angle of the mandible. Mandibular angle ostectomy can help create a more acute gonial angle and achieve a more refined jawline. However, this procedure is not commonly performed, and its application is limited to specific cases.
Customized jaw implants: Custom jaw implants can be designed to create a more everted gonion and a broader, more pronounced jawline. These implants are typically made of biocompatible materials like silicone or porous polyethylene and are specifically tailored to fit your jawbone.
Injectable fillers: Dermal fillers can be used to add volume and structure to the jawline, which may create the appearance of a more everted gonion. This non-surgical option usually involves injecting hyaluronic acid-based fillers, such as Juvederm or Restylane, to enhance the jawline contours. Keep in mind that the results are temporary and will require periodic maintenance treatments.
Fat grafting: Fat transfer or fat grafting involves harvesting fat from one area of your body and injecting it into the jawline to create a more everted gonion appearance. This procedure is less invasive than implants and provides a more natural feel since it uses your body's fat.
Example of Inverted X Everted gonion:
#4 Gonial angle
The gonial angle is the angle formed by the junction of the lower border of the mandible and the posterior border of the ascending ramus. A more obtuse gonial angle can make the jawline appear less defined, while a more acute angle can create a sharper, more angular jawline. These features can impact the overall perception of facial attractiveness and proportions, causing an indirect relationship between hollow cheeks and the ogee curve.
Decreasing the gonial angle involves altering the shape or position of the mandible, specifically the area where the lower border of the mandible meets the posterior border of the ascending ramus. This process typically requires surgical intervention, as the gonial angle is determined by the underlying bone structure. Some options to decrease it include genioplasty, custom jaw implants, BSSO, inverted L osteotomy and mandibular angle ostectomy.
#5 The canine fossa
The canine fossa is a shallow depression located on the maxilla just below the infraorbital foramen and above the roots of the upper canine teeth. It is an anatomical feature that contributes to the overall facial structure and shape of the midface contour. In terms of function, the canine fossa plays a role in housing the roots of the upper canine teeth and serves as an attachment point for several facial muscles, including the levator anguli oris and the levator labii superioris.
The depth of the canine fossa can vary among individuals, and this variation leads to the distinction between shallow and deep canine fossa:
A shallow canine fossa is less pronounced, with a more gradual concavity on the maxilla. This subtle depression may lead to a less prominent facial contour in the midface area, with a smoother transition between the infraorbital rim and the alveolar process of the maxilla. A shallow canine fossa may contribute to a more even facial appearance but may not be as visually striking in terms of facial depth and shadowing. On the other hand, a deep canine fossa is more pronounced, with a more marked concavity on the maxilla. This prominent depression can create a more dramatic facial contour in the midface area, with a distinct transition between the infraorbital rim and the alveolar process of the maxilla. A deep canine fossa may contribute to a more angular facial appearance and can create more pronounced shadowing. Lefort 1 and dermal fillers can increase fossa depth.
Fossa depthness, from shallow to deeper:
Shallow (left) X Deep (right)
#6 Maxillary projection and forward growth
The importance of maxillary projection and forward growth for hollow cheeks and the ogee curve lies in their contribution to the overall facial aesthetics, particularly in the midface area. The maxilla plays a crucial role in the development and shape of the midface, and its projection and forward growth can affect the appearance of both hollow cheeks and the ogee curve.
Maxillary projection refers to the distance between the cheekbones and the lower jaw. A well-projected maxilla creates a larger space between the cheekbones and the jawline, leading to a more prominent hollow cheek look. Conversely, a less projected maxilla can result in a flatter midface, which may lead to less-defined or less pronounced composition.
Maxillary forward growth, on the other hand, determines the position of the cheekbones, the projection of the upper lip, and the overall harmony and balance of the face. A properly positioned and forward-grown maxilla can contribute to a more aesthetically pleasing facial contour, including a well-defined and more prominent ogee curve.
In individuals with an underdeveloped or retruded maxilla, the midface may appear flattened, and the cheekbones may appear less prominent. This can affect the appearance of both the ogee curve and hollow cheeks, making them less defined or less pronounced. Treatments such as maxillary advancement surgery or maxillary expansion can help address these issues by improving the projection and forward growth, these are maxillary expansion, maxillary advancement surgery, fillers, buccal fat pad removal, laser skin resurfacing, thread lifting, fat grafts and genioplasty,
In a nutshell, projection and growth result in more prominent and angular traits, making your bone structure more high-set and visible.
Example of a recessed X normal grown maxilla:
Example of forward grown maxilla with prominent cheekbones:
#7 The hyoid bone
The hyoid bone is a horseshoe-shaped bone located in the neck, between the chin and the thyroid cartilage. Although it is not part of the facial bone structure, the hyoid bone's position and movement can have an impact on the appearance of both hollow cheeks and the ogee curve.
The hyoid bone is attached to several muscles in the neck, including the muscles of the tongue, the neck, and the lower jaw. It plays a crucial role in the movement and position of the tongue and larynx during speaking, swallowing, and breathing. It also contributes to the stability and support of the soft tissues in the neck and face.
The hyoid bone's position and movement can affect your appearance through its influence on the muscles and soft tissues in the neck and face. A well-positioned hyoid bone can contribute to a more defined and pronounced jawline, enhancing the appearance of the ogee curve. It can also improve the appearance of hollow cheeks by providing support and structure to the soft tissues in the midface area, creating a more sculpted and defined look.
In contrast, a poorly positioned hyoid bone can lead to a less defined jawline and a less pronounced ogee curve. It can also contribute to the appearance of a double chin or excess submental fat, which can detract from the appearance of hollow cheeks.
The only way to raise the hyoid bone is through exercise, such as:
Chin tucks: This exercise involves gently pulling the chin towards the neck while keeping the head in a neutral position. This helps strengthen the muscles in the front of the neck and improve the posture of the head and neck.
Neck stretches: These exercises involve stretching the muscles in the neck to improve flexibility and range of motion. Some examples include gently tilting the head to the side, rolling the head in circles, and tilting the head forward and backward.
Jawline exercises: These exercises involve contracting and relaxing the muscles in the jawline area to improve muscle tone and definition. Some examples include clenching the jaw, opening and closing the mouth, and moving the jaw from side to side.
Hold your swallow and then nod your head up while pushing your chin as much as possible
Stretch your neck while holding your swallow. Hold in this position for 5 seconds, then release and repeat.
The hyoid bone is only attached to muscles, and muscles can be stretched and contracted - when you swallow, those same neck muscles are contracted when you nod your head up and stretched.
#8 How to access your own facial growth
There are various ways to calculate facial growth and recession, but here are a few and how you can use them yourself
Cheek line method:
Identify the cheekbones: The cheekbones are the bony prominences on either side of the face, just below the eyes.
Identify the nose: The nose is the central feature of the face, located between the eyes.
Measure the distance between the nose and the cheekbones: Using a ruler or calipers, measure the distance between the outer edge of the nose and the highest point of the cheekbones.
Compare the measurement to established norms: The measurement can be compared to established norms for the individual's age and gender to determine if the cheekbones are properly developed and projected.
Maxillary triangle:
Identify the three points of the triangle: The tip of the nose, the center of the upper lip, and the mid-point of the upper edge of the chin.
Measure the length of the vertical line connecting the center of the upper lip to the mid-point of the upper edge of the chin.
Measure the length of the horizontal line connecting the tip of the nose to the mid-point of the upper edge of the chin.
Calculate the ratio between the vertical and horizontal lines. A ratio of 0.8 is considered ideal for both males and females.
Frankfurt plane:
Position the individual: The individual should be seated with their head in a natural position, looking straight ahead.
Place the head in the cephalostat: The head is placed in a cephalostat (a specialized device used to hold the head in a fixed position during imaging) so that the Frankfurt plane is parallel to the floor.
Take a cephalometric X-ray: A lateral X-ray of the head is taken, and the position of the maxilla and other facial bones are evaluated using specialized software.
Measure specific angles and distances: The Frankfurt plane is used as a reference point to measure specific angles and distances, such as the angle between the maxilla and the skull base, the distance between the maxilla and the mandible, and the position of the chin.
#9 Conclusion
Achieving hollow cheeks and the ogee curve requires a multifaceted approach that considers various aspects of the facial structure. The palate plays a key role in influencing the overall facial shape and can be expanded to improve facial forward growth - malar and bigonial/zygo width contribute to the definition of the ogee curve by providing the appropriate framework for the cheekbones and jawline. Outwards gonions help in this definition even more and determine the contour of the lower third - the gonial angle is an essential factor in the appearance of the jawline, and a more acute angle may lead to a sharper, more defined look. The canine fossa impacts the prominence of the cheekbones and can help create the desired hollow cheek appearance when properly set. Maxillary projection affects the ogee curve by influencing the forward growth of the midface, which in turn creates a more aesthetically pleasing facial profile and less flatten second third - and lastly, hyoid bone positioning is critical for the support and posture of the neck and lower face, contributing to the overall harmony of the facial structure. By following these you should achieve a sharp and angular, laterally and forward-grown, high-set prominent pair.
Now that we have addressed all the craniofacial and bone aspects related to hollow cheeks, comes in the debloating part for maximal facial gains:
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#10 The ULTIMATE Debloating guide: a list of 41 different methods for leaning out your face
NOTE: Each listing number is marked by difficulty: the harder and riskier the debloating method is, usually the more down the line it will appear
1) Leanmaxxing:
Fucking water. Honestly if you want hollow cheeks and haven't got <15% body fat are you even trying? Get to the gym
2) Drinking copious amounts of water:
Drink as much water as possible without dying by depleting your electrolyte storage (4L+)
The Galpin Equation = bodyweight in pounds divided by 30 = the number of ounces of water to ingest per 15 min of intensive physical or mental exercise
Prefer drinking water throughout the day rather than a whole load at once
3) Check yourself for hypothyroidism:
Hypothyroidism can contribute to factors that influence facial appearance such as:
Weight changes: leads to weight gain due to a slower metabolism. In some cases, this weight gain might not be uniformly distributed across the body, and it could result in a fuller face, which might make any existing hollow areas appear more pronounced.
Fluid retention: causes fluid retention (edema), which can lead to facial puffiness. In some cases, this puffiness might emphasize the appearance of hollow cheeks.
Skin changes: causes dry, pale, and sometimes thickened skin, which can impact the overall appearance and elasticity of the skin. This could potentially accentuate hollow cheeks.
Muscle weakness: associated with muscle weakness, including the facial muscles. Weakened facial muscles could lead to sagging.
4) Avoiding alcohol:
Alcohol can cause facial bloating through several mechanisms:
Dehydration: Alcohol is a diuretic, which means it increases urine production, leading to dehydration. When your body is dehydrated, it tends to retain more water to compensate, which can cause facial puffiness and bloating.
Vasodilation: causes blood vessels to dilate, or widen, which can lead to facial flushing and temporary swelling.
Inflammation: triggers an inflammatory response in the body, leading to the release of histamine and other inflammatory mediators. These substances can cause blood vessels to dilate and fluid to leak into surrounding tissues, resulting in facial puffiness.
Salt and water retention: this can cause the body to retain more salt and water, which can lead to bloating and puffiness, including in the face.
Allergic or intolerant reactions: Some individuals may have an intolerance or allergic reaction to certain components in alcoholic beverages, such as histamine, sulfites, or other compounds. This can cause an inflammatory response and contribute to facial bloating and swelling.
5) Reducing salt intake:
Salt (sodium) can contribute to bloating through water retention. When you consume a large amount of salt, your body reacts by trying to maintain a balance between the sodium and water levels in your system. Keep your sodium intake at around 500mg per day. If you need to debloat within a day or two, go lower. In one gram of salt there is 387mg of sodium
6) Potassium and sodium ratio:
Increase your potassium levels. High levels of potassium encourage your body to remove sodium from your system.
Sodium and potassium are essential electrolytes that play crucial roles in maintaining fluid balance within the body. They work together to regulate various functions, such as nerve signaling, muscle contractions, and maintaining blood pressure. An imbalance in the sodium-potassium ratio can affect fluid balance and contribute to bloating. Your potassium/sodium intake rate should be 4:1 or a bit higher
7) Fasting:
Fasting can contribute to debloating or reducing bloating in several ways:
Reduces food volume: when you fast, you're not consuming food, which reduces the volume of food in your gastrointestinal (GI) tract. This can lead to a temporary decrease in bloating as your body processes and eliminates any remaining food and waste.
Promotes gastrointestinal rest: allows your GI tract to take a break from digesting food. This rest period may help improve digestion, reduce inflammation, and alleviate bloating once you resume eating.
Reduces gas production: you also reduce the fermentation of undigested food in the gut. This can decrease the production of gas, which contributes to bloating.
Supports healthy gut bacteria: some studies suggest that fasting can have a positive impact on the balance of gut bacteria, potentially improving digestion and reducing bloating.
Encourages water elimination: leads to increased water elimination through urine as the body utilizes stored glycogen. This can help reduce water retention and bloating.
8) Less carb consumption:
Glucose spikes and bloating are correlated in the following ways:
High-carbohydrate foods: Foods high in carbohydrates, especially refined and price ssed carbs, can cause rapid spikes in blood glucose levels. These foods often lack fiber and can be digested quickly, leading to increased gas production and bloating. Consuming large amounts of carbohydrates in a single meal can also cause stomach distention, which contributes to the feeling of bloating.
Overeating: particularly of high-carbohydrate foods, can lead to both glucose spikes and bloating. Large amounts of food can cause the stomach to stretch, leading to discomfort and bloating. Overeating can also slow down digestion and increase the likelihood of gas production.
Glycemic index: Foods with a high glycemic index (GI) can cause rapid spikes in blood glucose levels. Some high-GI foods can also contribute to bloating, particularly if they are low in fiber or high in fermentable carbohydrates.
9) Cardio:
Cardio can help reduce bloating through several mechanisms:
Improved digestion: Engaging in regular cardio exercise can help improve digestion and promote regular bowel movements. This can help prevent constipation and reduce gas buildup in the gastrointestinal tract, which contributes to bloating.
Gas release: During cardio exercise, the body moves in various ways, which can help release trapped gas within the gastrointestinal system. This can help alleviate bloating and discomfort.
Enhanced circulation: Cardio exercise increases blood flow and circulation throughout the body, which can aid in the transport of nutrients and waste products. Improved circulation can help reduce inflammation and promote better overall digestive function.
Stress reduction: Engaging in regular cardio exercise can help reduce stress and promote relaxation, which can have a positive impact on digestion. Stress can contribute to bloating by negatively affecting gut motility and causing the gastrointestinal tract to tense up.
Water retention reduction: Regular cardio exercise can help regulate fluid balance in the body, reducing water retention and bloating. Sweating during exercise also helps the body release excess water, which can contribute to a decrease in bloating.
Hormonal balance: Regular exercise can help regulate hormones, such as cortisol, which play a role in fluid balance and inflammation. This can help reduce bloating related to hormonal fluctuations.
If your goal with cardio is to reduce bloating solely do it 30m-45m per day every day.
10) Eating smaller and more frequent meals:
Eating smaller and more frequent meals can help reduce bloating in several ways:
Smaller food volume: Consuming smaller meals reduces the volume of food in the stomach at any given time, putting less pressure on the stomach and reducing the likelihood of stomach distension. This can help alleviate the sensation of bloating.
Improved digestion: Smaller meals are easier for the digestive system to process. This can lead to more efficient digestion and absorption of nutrients, reducing the chance of undigested food remaining in the gastrointestinal tract and producing gas.
Better blood sugar control: Eating smaller, more frequent meals can help maintain steadier blood sugar levels throughout the day. This may indirectly affect bloating, as stable blood sugar levels can help regulate appetite, prevent overeating, and support overall digestive health.
Prevent overeating: Eating smaller, more frequent meals can help control hunger and prevent overeating. Overeating can cause the stomach to stretch, leading to discomfort and bloating.
Ideally, you'd be eating 4-7 meals throughout the day in regular spaced hours.
11) Not ingesting specific foods that cause bloating (you are eating these):
Certain foods are known to cause gas or bloating due to their composition and how they are processed in the digestive system.
Beans: Beans contain complex carbohydrates called oligosaccharides, such as raffinose and stachyose. The human body lacks the enzymes needed to break down these oligosaccharides fully. As a result, they pass through the stomach and small intestine undigested and reach the large intestine, where gut bacteria ferment them. This fermentation process produces gas, leading to bloating and discomfort.
Cabbage: Cabbage and other cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts, contain a complex sugar called raffinose. Similar to beans, the human body has difficulty breaking down raffinose, and it gets fermented by gut bacteria in the large intestine, producing gas and causing bloating. Additionally, cruciferous vegetables are high in fiber, which, when consumed in large quantities, can lead to increased gas production and bloating.
Onions: Onions contain fructans, a type of carbohydrate that belongs to the FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides, And Polyols) group. Some people have difficulty digesting and absorbing fructans, leading to fermentation by gut bacteria and gas production in the large intestine. This can result in bloating, especially for individuals with irritable bowel syndrome (IBS) or other functional gastrointestinal disorders.
Dairy products: Some people have difficulty digesting lactose, the sugar found in milk and dairy products. This condition, known as lactose intolerance, can result in gas, bloating, and other gastrointestinal symptoms after consuming dairy products.
Artificial sweeteners: Sugar substitutes, such as sorbitol, mannitol, and xylitol, are found in some sugar-free gum, candy, and other processed foods. These sugar alcohols can be difficult for some people to digest, leading to gas production and bloating.
Fatty or fried foods: High-fat foods can slow down digestion, which may increase the likelihood of bloating and discomfort. Fried foods, in particular, can contribute to bloating due to their high-fat content and the presence of additives or preservatives.
Garlic: Similar to onions, garlic contains fructans, which can cause bloating and gas production in some individuals, especially those with IBS or other functional gastrointestinal disorders.
Wheat and certain grains: Wheat and some other grains contain fructans and can cause bloating and gas in sensitive individuals. Additionally, people with gluten intolerance or celiac disease may experience bloating and other gastrointestinal symptoms when consuming wheat and other gluten-containing grains, such as barley and rye.
Chewing gum: Chewing gum can cause you to swallow air, which can lead to bloating. Additionally, some chewing gums contain artificial sweeteners that can contribute to gas production and bloating.
Apples and pears: These fruits contain both fructose and sorbitol, which can cause gas and bloating in sensitive individuals or when consumed in large quantities.
Peaches and plums: Like apples and pears, peaches and plums contain sorbitol, which can cause gas production and bloating for some people.
12) Not drinking carbonated beverages (you're probably doing these as well):
Carbonated beverages cause bloating due to the presence of dissolved carbon dioxide gas, which forms bubbles in the drink. When you consume a carbonated beverage, you also ingest these bubbles, introducing extra gas into your digestive system. Here's how this process can lead to bloating:
Swallowed air: Drinking carbonated beverages can cause you to swallow more air than usual. This swallowed air, known as aerophagia, accumulates in the stomach and can cause bloating, belching, and discomfort.
Gas release in the stomach: The carbon dioxide bubbles in carbonated drinks release gas when they come into contact with stomach acid. This release of gas increases the volume of gas in the stomach, which can cause bloating, stomach distension, and discomfort.
Gas production in the intestines: The carbon dioxide gas in carbonated beverages can also reach the intestines, where it may contribute to gas production during digestion. This can exacerbate bloating and discomfort, particularly in individuals with sensitive digestive systems.
13) Fixing irritable bowel syndrome:
Irritable bowel syndrome (IBS) can contribute to bloating. Bloating is one of the common symptoms experienced by individuals with IBS. IBS is a functional gastrointestinal disorder characterized by chronic abdominal pain and altered bowel habits, such as diarrhea, constipation, or both.
Several factors can contribute to bloating in individuals with IBS:
Altered gut motility: IBS can cause changes in the normal movement of the gastrointestinal tract, leading to either slowed or accelerated transit of food through the digestive system. This can result in gas build-up and bloating.
Gas production: Some individuals with IBS may have an imbalance in gut bacteria or increased sensitivity to gas production. This can lead to increased gas build-up and bloating, particularly after consuming certain foods or beverages.
Sensitivity to specific foods: People with IBS may be more sensitive to certain foods or ingredients, such as FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides, And Polyols). Consuming these foods can trigger IBS symptoms, including bloating, in susceptible individuals.
Visceral hypersensitivity: Individuals with IBS may have heightened sensitivity to sensations in the gut, making them more aware of and discomforted by normal amounts of gas or the stretching of the gut wall. This can lead to a perception of bloating even when the actual amount of gas present is not excessive.
14) Consuming probiotics:
Probiotics can help reduce bloating by improving gut health and promoting a balanced gut microbiome. Probiotics are live microorganisms, usually bacteria or yeast, that provide health benefits when consumed in adequate amounts. They are commonly found in fermented foods like yogurt, kefir, sauerkraut, kimchi, and some supplements. Here are some ways probiotics can help reduce bloating:
Improved digestion: Probiotics can help break down food more effectively, particularly substances that are difficult for the body to digest. This improved digestion can lead to reduced gas production and bloating.
Balancing gut bacteria: Probiotics can help restore the balance of good and bad bacteria in the gut, particularly after antibiotic use or illness. A balanced gut microbiome is essential for maintaining optimal digestive health and can help reduce bloating and other gastrointestinal symptoms.
Reducing inflammation: Some probiotics have anti-inflammatory properties, which can help alleviate inflammation in the gut. This may help reduce bloating and discomfort associated with certain digestive disorders, such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD).
Modulating gut motility: Some strains of probiotics have been shown to improve gut motility, which can help regulate the movement of food through the digestive system. This can help prevent gas build-up and reduce bloating.
Enhancing the gut barrier function: Probiotics can help strengthen the gut barrier, which prevents harmful substances from entering the bloodstream and can help reduce inflammation and bloating.
15) Elimination diet:
An elimination diet is a short-term dietary approach that involves removing specific foods or food groups from your diet for a certain period, usually a few weeks, and then gradually reintroducing them to identify potential food sensitivities or intolerances. This type of diet can help reduce bloating by pinpointing the foods that trigger gastrointestinal symptoms, allowing you to make informed decisions.
Here's how an elimination diet can help reduce bloating:
Identifying food sensitivities: Some individuals may have sensitivities or intolerances to specific foods or food components, such as lactose, gluten, or FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides, And Polyols). These sensitivities can lead to bloating and other gastrointestinal symptoms. An elimination diet can help you identify the specific foods or food groups causing these issues.
Reducing inflammation: In some cases, certain foods can contribute to inflammation in the gut, which may exacerbate bloating and other gastrointestinal symptoms. By eliminating potential trigger foods, you can help reduce inflammation and improve overall gut health.
Improving gut microbiome balance: Eliminating certain foods that cause bloating may help restore a more balanced gut microbiome, which is essential for optimal digestive health.
Enhancing digestion: Removing foods that are difficult for you to digest can improve overall digestion, resulting in reduced gas production, bloating, and discomfort.
16) Aldosterone regulation:
Aldosterone is a hormone produced by the adrenal glands, which are located above the kidneys. It plays a crucial role in regulating the balance of water and electrolytes in the body, particularly sodium and potassium. Aldosterone can contribute to bloating through its effects on water retention and electrolyte balance.
When aldosterone levels are elevated, the hormone acts on the kidneys to increase the reabsorption of sodium in the distal tubules and collecting ducts. This increased sodium reabsorption triggers a corresponding increase in water reabsorption, leading to an overall increase in blood volume and fluid retention. The retained fluid can cause bloating, particularly in the abdomen, as well as swelling in other parts of the body, such as the legs and ankles.
Several factors can cause an increase in aldosterone levels, including:
Dehydration: When the body is dehydrated, it produces more aldosterone to conserve water and sodium to maintain blood pressure and fluid balance.
High salt intake: Consuming a diet high in salt can lead to increased aldosterone production as the body tries to balance the excess sodium intake.
Hormonal imbalances: Certain hormonal imbalances, such as those associated with polycystic ovary syndrome (PCOS) or adrenal disorders, can cause elevated aldosterone levels.
Medications: Some medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) or oral contraceptives, can affect aldosterone production and contribute to fluid retention and bloating.
17) Lowering cortisol levels:
Elevated cortisol levels in men can contribute to bloating through several mechanisms:
Water retention: Elevated cortisol levels can cause the body to retain water and sodium, leading to bloating and swelling. This fluid retention is often more noticeable in the face, hands, and feet.
Digestive disturbances: Prolonged stress and elevated cortisol levels can lead to digestive disturbances, such as decreased gut motility, altered gut bacteria, and inflammation in the gut. These digestive disturbances can lead to bloating, gas, and discomfort.
Increased hunger and overeating: Cortisol can also affect appetite and food intake. In some individuals, elevated cortisol levels can lead to increased hunger and overeating, which can contribute to bloating and discomfort.
Insulin resistance: High cortisol levels can also contribute to insulin resistance, which can lead to increased blood sugar levels and bloating.
18) Lowering estradiol levels:
Elevated estradiol levels in men can cause bloating through several mechanisms:
Water retention: Like in women, elevated estradiol levels in men can lead to increased water and sodium retention in the body, causing tissues to swell and resulting in bloating.
Gastrointestinal motility: Estradiol can also affect gastrointestinal motility in men. Changes in hormone levels can slow down gut motility, leading to constipation, increased gas production, and bloating.
Prostaglandin production: Estradiol can stimulate the production of prostaglandins, hormone-like substances that play a role in various bodily functions, including inflammation and muscle contractions. Elevated levels of prostaglandins can contribute to gastrointestinal disturbances like bloating, cramping, and diarrhea.
Liver function: Estradiol is metabolized in the liver, and high levels can lead to impaired liver function, resulting in fluid retention and bloating.
Obesity: Elevated levels of estradiol in men have been linked to increased body fat and obesity, which can lead to fluid retention and bloating.
19) Checking C-Reactive Protein levels:
C-reactive protein (CRP) is a protein produced by the liver in response to inflammation. Elevated levels of CRP can indicate the presence of inflammation in the body, which can contribute to bloating through several mechanisms:
Increased intestinal permeability: Chronic inflammation can damage the lining of the gut, leading to increased intestinal permeability, or "leaky gut." This can allow bacteria and other substances to pass through the gut wall and into the bloodstream, leading to inflammation and bloating.
Altered gut microbiome: Inflammation can also disrupt the balance of bacteria in the gut microbiome, leading to increased gas production, bloating, and other gastrointestinal symptoms.
Reduced digestive function: Chronic inflammation can impair digestive function, leading to bloating, gas, and discomfort after eating.
Fluid retention: Chronic inflammation can lead to fluid retention in the body, leading to bloating and swelling
20) Rosacea and acne:
Rosacea and acne are both skin conditions that can cause inflammation in the skin and exacerbate bloating in some individuals.
Diet: People with rosacea and acne may be more sensitive to certain foods that can trigger inflammation in the body, such as dairy, sugar, and processed foods. Consuming these foods can worsen skin inflammation and may contribute to digestive disturbances, including bloating and discomfort.
Medications: Some medications used to treat rosacea and acne, such as antibiotics, can disrupt the balance of bacteria in the gut microbiome, leading to gastrointestinal symptoms like bloating and diarrhea.
Stress: Both rosacea and acne can be triggered or exacerbated by stress, which can also contribute to bloating and other gastrointestinal symptoms.
Poor sleep: Rosacea and acne can impact sleep quality, leading to insufficient sleep or poor sleep hygiene. Lack of sleep can affect gut health and contribute to bloating and other digestive symptoms.
Inflammation: Inflammation caused by rosacea and acne can potentially impact other bodily systems, including the digestive system. Chronic inflammation in the body can lead to digestive disturbances, including bloating
21) Reducing estrogen:
Lowering estrogen levels in men may help reduce bloating in certain cases. Elevated levels of estrogen in men, also known as estrogen dominance, can lead to fluid retention and bloating, among other symptoms.
22) Elevate your head while sleeping:
Elevating your head while sleeping may help reduce facial swelling and puffiness, particularly around the eyes. Sleeping with your head elevated can promote better circulation and lymphatic drainage, which may help reduce fluid buildup in the body and alleviate bloating over time.
The lymphatic system is responsible for draining excess fluids and waste from the body's tissues. When the lymphatic system is compromised, excess fluids can accumulate in the body, leading to bloating and swelling. Elevating your head while sleeping can help promote lymphatic drainage, reducing fluid buildup and potentially alleviating bloating.
In addition, elevating your head while sleeping may also help reduce acid reflux, which can contribute to bloating and discomfort in the abdomen.
23) Lymphatic draining:
The lymphatic system plays a crucial role in regulating fluid balance in the body. It is responsible for draining excess fluids and waste products from tissues and organs and returning them to the bloodstream. When the lymphatic system is compromised or not functioning efficiently, excess fluids can accumulate in the tissues, leading to bloating and swelling.
Manual lymphatic drainage (MLD) is a technique that involves gentle massage of the skin and underlying tissues to stimulate lymphatic flow and reduce fluid buildup. MLD can be performed by a trained therapist or using specialized devices, and it has been shown to be effective in reducing bloating and swelling in various conditions, including lymphedema and post-surgical swelling.
By promoting lymphatic flow and drainage, MLD can help reduce fluid buildup and alleviate bloating. In addition, MLD can also stimulate the immune system and reduce inflammation, which can also contribute to bloating and discomfort.
24) Gua Sha:
Gua sha is a traditional Chinese medicine technique that involves scraping a flat tool, typically made of jade or another smooth stone, along the skin to stimulate circulation and reduce tension. While there is limited research on the use of gua sha for bloating, it may help reduce bloating through several mechanisms:
Lymphatic drainage: Gua sha can help promote lymphatic flow and drainage, similar to manual lymphatic drainage (MLD). By stimulating lymphatic flow, gua sha may help reduce fluid buildup and alleviate bloating.
Digestive function: Gua sha can also stimulate digestive function and improve gut motility. By reducing constipation and other digestive issues, gua sha may help reduce bloating and discomfort in the abdomen.
Muscle tension: Gua sha can help reduce tension in the muscles of the abdomen, which may contribute to bloating and discomfort. By relaxing the muscles, gua sha may help alleviate bloating and improve overall comfort.
How to use:
Cleanse your skin and apply a facial oil or moisturizer to reduce friction.
Hold the Gua Sha tool at a 45-degree angle and gently scrape your skin in upward and outward strokes.
Begin at the neck and work your way up to the face, targeting areas with tension or puffiness.
Use light pressure for delicate areas, such as under the eyes, and firmer pressure on areas with more tension.
Perform Gua Sha for a couple minutes daily for best results.
25) Fixing sleep apnea:
Sleep apnea is a sleep disorder characterized by pauses in breathing or shallow breaths during sleep, which can lead to poor sleep quality and other health issues. It can contribute to bloating and other gastrointestinal symptoms through several mechanisms:
Increased stress response: Sleep apnea can lead to increased stress on the body, which can contribute to inflammation and impair digestive function. Chronic stress can also lead to alterations in gut bacteria and other changes that can contribute to bloating.
Poor sleep quality: Sleep apnea can lead to poor sleep quality, which can affect gut health and contribute to bloating and other gastrointestinal symptoms.
Medications: Some medications used to treat sleep apnea, such as sedatives, can impair digestive function and contribute to bloating and other gastrointestinal symptoms.
Obesity: Sleep apnea is more common in individuals who are overweight or obese. Obesity can lead to fluid retention and bloating, particularly in the abdomen.
Gastroesophageal reflux disease (GERD): Sleep apnea is also associated with an increased risk of GERD, a condition characterized by acid reflux and heartburn. GERD can contribute to bloating and discomfort in the abdomen.
26) Fixing TMJ:
Temporomandibular joint (TMJ) dysfunction is a condition that affects the joints and muscles that control jaw movement. While TMJ dysfunction may not directly cause bloating, it can indirectly contribute to bloating and other gastrointestinal symptoms through several mechanisms:
Muscular tension: TMJ dysfunction can lead to muscular tension in the neck and shoulders, which can contribute to poor posture and abdominal muscle tension. This can impair digestion and contribute to bloating and discomfort in the abdomen.
Stress response: TMJ dysfunction can lead to stress and anxiety, which can affect gut health and contribute to bloating and other gastrointestinal symptoms.
Medications: Some medications used to treat TMJ dysfunction, such as muscle relaxants, can impair digestive function and contribute to bloating and other gastrointestinal symptoms.
Nutrition: TMJ dysfunction can make it difficult to eat a healthy diet, particularly if chewing is painful or difficult. This can lead to poor digestion and contribute to bloating and other gastrointestinal symptoms.
Swallowing difficulties: TMJ dysfunction can make it difficult to swallow food, particularly if the jaw is stiff or painful. This can lead to air swallowing, or aerophagia, which can contribute to bloating and discomfort in the abdomen.
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