Bloating can be very painful, and many people suffer with it for various reasons. One person might have IBS, while another is intolerant to dairy. Different things cause bloating, but no matter what, it’s always unpleasant. It can make you feel uncomfortable, lower your mood, and even affect your work and choice of what to wear. It can knock your confidence.
However, it’s important not to let bloating put your life on hold. Below, we’ll talk about what you can do to tackle bloating and feel better about yourself once and for all. No holding back!
First of all: everybody bloats to an extent. Some bloat more than others, sure, but it’s something that happens to everybody. You can’t compare yourself to a picture you saw of a supermodel or fitness influencer on Instagram, because that’s just a one-second snapshot of their day. Chances are, they ate a meal sometime after that image was taken, and their physique changed. Everybody’s body changes throughout the day! That’s life.
Some fitness influencers have even started to be more open and upfront about their bloating issues. A couple you can take a look at including Emily Skye and BusyBeeCarys.
Keep A Food Diary
If you want to get to the bottom of what is making you bloat, it’s a good idea to keep a food diary. You can use an app for this or write it down. If you do this consistently, you should be able to notice any patterns in what you eat and get a good idea of what is bloating you. You can then cut out the culprit and pay attention. If your bloating stops or gets better, then you know it was that particular food that is causing your bloating. However, it’s essential to change just one thing at a time, so you’re sure it’s a fair test.
Do An Intolerance Test
Want to get to the bottom of your issues faster? Try an intolerance test. All you have to do is send off a few strands of your hair, and you will be able to find out what is likely causing your bloat. You may also be able to find out whether you are deficient in certain vitamins/minerals here, which is very helpful if you want to live a healthier lifestyle. Taking care of your digestive health and overall well being is super important.
Do Some Light Exercise
Light exercise can help you to relieve bloating symptoms far faster. It’s up to you what you do and how you do it. Some people prefer to take a walk, others a swim, and some like doing yoga stretches. Yoga can help you to get rid of any trapped gas you may have, as well as improve your mood. Doing light exercises regularly can help you to keep bloating under control in the long term.
Increase Fibre In Your Diet Gradually
Having fibre in your diet can help you to reduce bloating as it aids constipation. However, you need to make sure you’re getting just the right amount. 25-30 grams is a good idea, which is another reason it can be helpful to track what you eat – to make sure you’re getting enough fibre. Not eating enough fibre can cause issues, as can eating too much of it. Start paying more attention.
Drink Lots Of Water
Drinking an appropriate amount of water daily will help you to keep your system clean and running smoothly. At first, it can be uncomfortable, with frequent toilet trips and a full tummy, but you will quickly get used to the amount you are taking in. Drink a pint as soon as you wake up in the morning to wake yourself up. Then, carry a bottle with you throughout the day and don’t wait until you are thirsty to drink from it.
One reason for feeling a little bloated or puffy can be water retention, and if you drink enough water, you should be able to put a stop to this. It won’t make things worse, as some people believe!
Stop Chewing Gum
Chewing gum, especially while talking, can cause you to swallow air which can lead to trapped wind and an upset stomach. If you must chew gum, keep it to a minimum and make sure you’re not talking while you do it. As an alternative, you could try mints.
Don’t Wear Tight Clothing
Wearing tight clothing can make your bloating worse. If you wear tight jeans or trousers that cut off your midsection, for instance, it can aggravate your tummy and make things more uncomfortable.
If you’re a busy working woman and stressed out, the body switches off the digestive enzymes and stomach acids your body uses to break down food. Not only this, it can lead to an increase in cortisol, which is closely linked to excess tummy fat.
Be The Boss Of Your Period
PMS can cause lots of issues, from a low mood to wanting to eat more oily foods. It can also cause more water retention in the tummy area. Start tracking your period, so you’re prepared for this, and do what you can to make things more comfortable. Use a hot water bottle, soak in a warm bath, use bath salts, and be kinder to yourself.
Eat Smaller Meals More Often
There are benefits to eating fewer meals in a day, but this can also mean bloating if your meals are more substantial as a result. Eating smaller meals more often can ensure you’re always satiated and that your tummy never feels like it’s going to explode.
Of course, there are certain times you should go to see a doctor for your bloating. If you experience the following, get looked at ASAP:
- Appetite changes or trouble eating.
- Weight loss.
- Severe abdominal pain.
- Bright red blood when you go to the toilet.
Use the above tips to alleviate bloating, and you should find that you are far happier and more comfortable. Image: Unsplash. Contributed Content.