FIVE TIPS TO EASE BLOATING

5 Self help tips to ease Bloating 

Bloating is an unwanted discomfort that most of us will suffer from at some point in our lives. As we grow older we will experience abdominal bloating from time to time. Sometimes it is a result of bad food choices, alcohol use, digestive issues, consuming fizzy drinks, too much salt or sugar to name a few. 

In addition to these things, when we start to age our hormones play a role too, as we age our body becomes less efficient, affecting our  ability to produce enough stomach acid to help our digestive system work properly and this inturn can cause the dreaded flatulence and of course a bloated stomach!  

What is bloating 

Bloating is the sensation you get when gas builds in your abdomen or intestines. Your stomach can feel and look very full like it’s going to burst. It’s an uncomfortable feeling and often painful when you feel like a solid balloon. 

There are so many over the counter products that aim to alleviate the bloat but for many, these remedies either don't do the job completely or for some women they find that some of the ingredients don't agree with them or their health issues and can sometimes actually exacerbate a bloating problem. 

 

Most people will unfortunately experience a bloating sensation at some point in their lives and it can be miserable and painful until it subsides. 

Gentle exercise, letting out the gas when it's ready to be passed (although, good luck to anyone close, ha ha ) can help. You can take some gentle supplements, use gentle massage techniques, change some dense high carb, glutenous foods in your diet. Fizzy drinks, a lack of fibre, fatty or acidic foods can also contribute to that bloating and tight feeling.  

Women can also experience bloating due to a range of health issues such as irritable bowel disease or digestive issues, food sensitivities, allergies or intolerances.

If you are in perimenopause or menopause you may find you wake up one morning feeling bloated and whatever you do it doesn't go away. Hormonal changes such as drops in estrogen and progesterone can have an enormous impact on bloating, this is because during perimenopause these hormones fluctuate enormously and this can cause water retention leading to increased bloating. Also the changes in bile production during this time can have an impact on bloating. 

Constipation can also contribute to abdominal discomfort. When your stools are hard to pass and become backed up in your large bowel it can create trapped wind (gas) with stomach pains and funny gurgling sounds, which will make it really uncomfortable for you in your abdominal area giving you that full bloated feeling. Increasing fiber in your diet can really help constipation and help improve gut mobility. If you struggle to eat enough vegetables and fruits (great sources of fiber) then taking a supplement that is high in fiber is a great idea. Metabolism & Energy Superblend contains 3000 mg of fiber per serving and improves gut health and bloating. 

 

 

Bloating - How to help ease it. 

Below are some tips that also may alleviate the awful feeling of bloating.

Try some of these things, you never know they may just do the trick!

1. Taking a stroll

Try going for a walk after you have eaten, this can get your bowels moving and help release that trapped gas!

If you sit for too long after your meal you can feel sluggish and fit to burst. When you move around you will feel some relief. Exercise helps increase blood flow to the muscles in your digestive system, increasing blood flow helps food move along your digestive tract more efficiently. 

2. Pilates, Yoga or Barre`

Some yoga, barre or pilates moves can aid the gut muscles to release excess gas (although timing may be an issue if you're in a full class!). Lets hope you are not pose deep in a downward dog or child's pose when you release that gas!!! 

This is a real fear of many women!! Some floor work exercises can also help to reduce bloating by helping you release gas, especially when you are elevating your legs to the ceiling and lower them to the floor one by one and using alternate legs. 

3. Peppermint tea/capsules 

Peppermint tea leaves or peppermint oil capsules are very gentle on the stomach and can aid digestion movement to prevent or ease that discomfort. Peppermint is renowned for alleviating abdominal discomfort and bloating by relaxing those gastrointestinal muscles. When these muscles can relax your stools and gas are able to move freely in order to leave the body when ready. 

If you suffer from heartburn issues, consult your doctor before taking these as Peppermint can exacerbate heartburn symptoms for some. 

Peppermint capsules are available to buy over the counter in pharmacies or some health food shops. 

4. Gentle Massage 

Massaging your sore and uncomfortable abdomen can help to get your bowels on the move. 

In order to feel the maximum effects you should follow the path of your large intestine. Where does this live, I hear you ask? 

So let's start here; 

1. Place your hands slightly above your right hip bone.

1. Now, gently, but with a little pressure, rub in a clockwise motion up towards the right side of your rib-cage.

1. Keep rubbing up and then across the top of your stomach and slowly down towards the left hip bone. 

1. Repeat these movements for as long as you need to alleviate your symptoms. 

1. If your massage techniques cause further pain, try and decrease the pressure but discontinue if it is causing more discomfort than the bloating itself.

 

5. Soak in a warm bath

The power of heat should not be underestimated, it can help with a range of health complaints. 

By soaking yourself in a nice warm and cosy bath can help to ease some of your gastrointestinal discomfort, plus it also allows you to relax :) You can give yourself a jacuzzi when you release your bubbles!!!

 

     6.  Try a high fiber supplement

 

Our gut needs fiber to keep everything ticking over beautifully, ideally you need to eat around 25-30 grams of fiber to keep your gut and digestion happy and healthy, but the studies tell us that only around 28% of adults in Australia eat enough fiber per day. Most adults only consume around 12-18 grams of fiber per day. 

An easy way to add fiber to your diet is to increase high fiber foods, fruits and veggies are a good source of fiber. Or take a supplement that contains a quality fiber such as Metabolism & Energy Superblend which contains Glucomannan a high quality soluble plant fiber that is not only great for weight loss and curbing food cravings but is fantastic for gut health and reducing bloating. Read about the benefits of Metabolism & Energy Superblend here. 

 

 

There could be many reasons why you are experiencing bloating. It may be a process of elimination to find out what triggers your bloating episodes. See your gp, a naturopath or specialist in gastrointestinal issues who may be able to assist you to pinpoint where it all begins.

If you are experiencing any ongoing feelings of bloating, gastrointestinal discomfort after trying a few self help remedies please consult your Doctor. These self help remedies are for short term immediate relief. Your Doctor may need to explore any ongoing symptoms.