Abdominal Massage
A simple massage can help get the bowels moving. Everything in our bodies is physical so having a physical massage can help relieve bloating as well as other pains like cramps.
Warm Bath
A good relaxing bath is always welcome, however soaking in the heat of a bath can relieve a sore abdomen and help reduce bloating. It’s also just generally soothing!
Less Soda, More Water
Carbonated drinks, yes even LeCroix, contain gas that builds up in the stomach. This gas is often hard for the body to digest and can cause bloating. Simply replacing a LeCroix with an occasional glass of water can help release this build-up.
Regular Eating Intervals
Eating big meals is one of the biggest causes of bloating. Rather than sitting down for a couple of large meals, it’s better for our bodies to eat many smaller meals throughout the day. Maybe the snackers of the world are on to something!
Avoid Processed Foods
We’ve all seen the many reasons that processed foods are bad for us, and bloating is one more to add to the list. Processed foods like canned meat contain high amounts of sodium which when eaten is slow to process in our bodies.
Less Salt
Salt is a vital part of our diet, however, excess salt can lead to water retention. When our bodies can’t process water properly, they become bloated as they work through the water. Because of this, it’s best to stay mindful of our salt intake.
Stay Active
It’s been proven that when people take the time to be active for even a few minutes a day, their gas retention is lower. As a result, they tend to be less bloated.
Avoid Gum
Chewing gum has two ways to cause bloating. Firstly, it contains a lot of sugar alcohols that cause bloating. Secondly, we usually swallow air while chewing, which leads to gas buildup and more bloating. You can move to mints if you’re still looking to keep your mouth fresh.
Don’t Multitask While Eating
It’s so easy to get into the rhythm of something and then realize we haven’t eaten. Before you know it we’re eating lunch and doing five other things. This can cause us to eat quickly and aggressively. Eating fast is not good for the digestive system and can cause bloating, especially depending on what kind of food it is.
Avoid High Fiber Foods
When our bodies are not used to high fiber intakes, it can be harmful and cause bloating. While most health tips recommend eating lots of fiber, it’s important to slowly build your fiber intake over a few weeks, rather than all at once.
Compression Socks
As odd as it may seem, wearing compression socks can improve blood circulation and reduce bloating. Many people wear them on long flights or road trips to improve their circulation and reduce leg swelling.
Yoga
Yoga is a perfect way to stretch our abdominal muscles and allow them to breathe a bit. Taking 10 to 15 minutes a day for yoga can be great for de-bloating. Sometimes all our bodies need are a light reset.
Include Ginger and Lemon
Ginger and Lemon both work wonders for de-bloating. Having ginger tea or water with lemon can help detox our digestive systems.
Avoid Ice cold drinks with meals
As refreshing as ice-cold water can be, it’s not beneficial from a health standpoint. When we drink cold drinks with a warm meal it can cause the digestive tract to slow down, causing bloating.
Talk to Doc
Often bloating has a simple cause and an easy solution for relief. However, there are those times when bloating is caused by something deeper. If someone is feeling bloated for more than a few days at a time they should contact their doctor so they can work through the problem together.
Feeling bloated is a feeling no one loves. With these simple solutions we can avoid that nasty feeling and take steps toward a healthier lifestyle.
Not a member?
Join for FREE!
Enjoy encouraging, motivating, uplifting content created just for women like you, all from the health care name you trust: Franciscan Health.
