Bloating is something that affects all of us at some point in life. It happens when something does not agree with your gastrointestinal tract, causing gas or toxins to build up. This may arise from something as simple as the food you eat, the amount of sleep you get or point to a more serious health issue.
Here are some tips to help alleviate the symptoms of bloating.
5 FOODS TO REDUCE BLOATING
Lemons have gentle diuretic and laxative properties. When added to warm water, the combination flushes excess sodium and toxins from your body and soothes your digestive system. Have a glass of lemon water first thing in the morning to wake up your digestive system and keep yourself hydrated throughout the rest of the day to fight bloating.
Ginger is a great digestive aid that stimulates digestive enzymes and helps to move things along. It has been proven to help with gas, bloating and digestive issues. Additionally, ginger has anti-inflammatory properties that help to protect your stomach lining.
Foods rich in potassium—like bananas, cantaloupe, kiwis, strawberries and spinach—provide relief from bloating by regulating sodium levels and preventing water retention.
Bananas in particular are a good source of soluble fiber, which can relieve or prevent constipation, a common cause of bloating.
Yogurt is full of probiotics, a good bacteria that lives in your gastrointestinal tract and keeps your gut health in tip top condition. Go for Greek yoghurt and add your choice of fruits and nuts for a healthy breakfast.
Another great source of probiotics if you are lactose-intolerant are fermented foods. Kimchi, sauerkraut, tempeh and kombucha are all prime examples of healthy fermented food. Include fermented foods in your daily meals for improved digestion, clearer skin and better immunity.
5 EXERCISES TO BEAT THE BLOAT
Banish bloating with these five exercises that help to promote circulation and blood flow
- Start on all fours with your hands and knees firmly planted on the ground.
- Inhale and engage your abs, drawing your chest through your shoulders and glutes towards the back of the room.
- Exhale as you round your spine, drop your head and tuck your tailbone.
- Spread your knees as wide as you are comfortable and bring your butt to rest over your heels.
- Fold your torso down between your thighs as you reach forward with your hands.
- Grip the outer edge of your soles with your hands.
- Open your knees wider than your torso and draw them down towards the floor. Position your ankles directly above your knees and flex through your heels.
- Gently push your feet up into your hands as you pull your hands down to create resistance.
- Bring your arms up to a T and your knees into tabletop position directly above your hips.
- Exhale as you drop both knees down to one side while keeping your shoulder firmly grounded.
Legs Up on the wall
- Bring your butt up to a wall and raise your legs up against the wall. Relax into the position and let the reverse inversion do its work in encouraging blood flow.
Bloating is often accompanied by constipation, which is medically defined as having fewer than three bowel movements a week. This is often confused with a related condition called Dyssynergic Defecation which refers to excessive straining during defecation and is due to a pelvic floor dysfunction. Find out more about this condition and how you can get treatment.
5 ACUPRESSURE POINTS TO RELIEVE BLOATING
- Place 3 fingers parallel and alongside your belly button, the pressure point is right after the edge of the third finger.
- If you have: constipation and diarrhea
Sea of Energy
- Place 2 fingers below your belly button, the pressure point is located right below.
- If you have: bloating, gas
Center of Energy
- Place 4 fingers above your belly button, the pressure point is located just above your fingers.
- If you have: indigestion, flatulence
- Trace the inner arch of your foot until you reach the middle point and apply pressure at this point, this is known as the kidney’s meridian.
- If you have: constipation, gas
Large Intestine 4
- Located at the back of the fleshy thumb that connects the thumb to the pointer finger. Apply pressure at this point.
- If you have: Irritable Bowel Syndrome, constipation, stomach pain
Articles that may interest you
Orchard Clinic is a specialised centre for Postnatal and Postpartum conditions, helping clients achieve healthy and pain-free lifestyles.