The journey to a healthy body starts primarily from a healthy tummy. Our stomach is the first stop for the absorption of nutrition in our body, the hydrochloric acid and several enzymes breakdown the food to aid in further digestion. Unfortunately, more often that not, we neglect the well being of the belly and take its normal functioning for granted. It’s true when they say listen to your body, it does talk to us. It might not be a loud roar, but the body drops subtle whispers that indicate something in the system has gone haywire. Dr. Manoj Kutteri, Wellness Director at Atmantan Wellness Centre, says that one of the ways our stomach communicates with us is unexplained tightness and distress in the abdomen, despite regular exercise and clean eating. This is called Bloating.
Often misunderstood as belly fat, bloating is usually caused by a disruption in intestinal contractions or excessive production of gas in the stomach. Some common symptoms are: pain and discomfort, feeling of being “stuffed”, the belly seems larger than usual, etc. While resorting to medication may help, it might not be the smartest move. Unknowingly, medicines may stir up more complications. The best way to deal with stomach distresses such as bloating is a simple lifestyle adjustment and correct knowledge of the rights and wrongs.
Here are some quick tips and tricks by Manoj Kutteri that can help you fight away the bloating blues:
Find Your Trigger
The best way to deal with any problem is to go back to its roots, the cause. Our bodies react differently to different kinds of food. Food allergies, constipation, and intolerances can lead to bloating. Other major factors can be hormonal imbalances and/or fluid retention in the body. Some common food triggers are: apples, beans, cruciferous vegetables, dairy products, lettuce, onions, peaches and pears.
Our brain and body are closely linked. Anxiety and overstressing may cause a sudden flux in the tummy and cause it to feel uneasy and lead to bloating. Make meditation a part of your daily routine to centre the mind and body.
While fibres are an integral catalyst in the process of digestion, moderation is key. Excessive intake of fibres such as whole grains, legumes and beans can lead to bloating. Having too much fibre too quickly can also cause the stomach to bloat. Try increasing your fibre intake gradually over a period of weeks to enable the body to adjust to this drastic change in diet.
Ban the Gum
Chewing gum is a common go-to for most people to freshen their breath and/or keep themselves occupied in general. There are certain sugar alcohols in the gum that might cause bloating in some people. The air swallowed while chewing can contribute further to the gas and bloating.
Regular exercise can go a long way when it comes to belly health. It helps move the bowels and makes them more regular. Extra sodium is also relived during a good workout along with water retention in the body. Don’t forget to keep yourself hydrated as dehydration can make the situation worse.
Hide The Salt
Not only does overconsumption of salt lead to high blood pressure but, in the shorter term, may also cause water retention which in turn causes bloating along with swollen hands and feet. Avoid the consumption of packaged and processed foods. You can also replace the excess salt in your meals with flavourful herbs.
Overeating is a common problem for a battery of diseases. Most experience bloating after finishing off a big meal. To avoid such a situation, start by diving your meals into smaller meals throughout the day. Make sure your portions are small and your chew the food slowly and give the salivatory enzymes to do their work!
Prebiotics and Probiotics
Besides all the above measures, one should also consume natural pre and probiotics which will help to reduce bloating and to fix the gut bacteria. Also, there are herbal supplementation that will help to cure the condition known as SIBO (Small Intestinal Bacterial Overgrowth)
For more such healthy lifestyle tips, stay tuned to HerZindagi.