Beat the Bloat

With the holiday season here, many of us will be altering our diet. Despite the most likely cancelled parties this year (thanks Covid) some families will still continue some holiday cheer in smaller gatherings of just their immediate household. This means food. And lots of it.

For some of us, this can lead to extreme discomfort-bloating. If you don’t suffer from this consider yourself lucky.; approximately 20-30% of people deal with bloating.

So what is bloating?

• You may have a tight swollen feeling in your abdomen-- “I feel too full”
• Pain in the abdomen
• Frequent belching and excessive gas

What causes bloating?

• The gastrointestinal (GI) tract is filled with air or gas
• A build-up of gas occurs when undigested food gets broken down or you swallow air
• If you eat or drink too fast you’re more likely to swallow more air than normal

• Chewing gum leads to swallowing air as well

• Crohn’s disease
• Irritable Bowel Syndrome (IBS)
• Acid reflux
• Giardiasis
• Eating disorders: anorexia and bulimia
• Hormonal changes
• Stress, anxiety, depression, and other mental health factors

• Celiac disease- gluten intolerance
• Fluid build-up in the abdominal cavity because of liver disease, kidney failure, congestive heart failure, and cancer

There are various ways to deal with the discomfort. Find tips and tricks below!

1. Lemon Water

Beginning your day with a glass of lemon water has an array of added health benefits. It helps avoid bloat, but also has added benefits for your skin as well as hydration.

The minerals that are found in lemons help loosen toxins that are trapped in the digestive system; these toxins can cause heartburn as well as the dreading bloating feeling some individuals suffer from. Lemons also help promote liver functions and the potassium that they contain aid the body in breaking down carbohydrates.

Lemons are also high in Vitamin C. In a world where everyone has a heightened awareness of the health of their immune system this is a wonderful bonus.

Tip: Start your day with a glass of warm water with lemon and honey. The honey adds a bonus sweetness, but also has health benefits of its own!

2. Peppermint Tea

Peppermint tea has been a natural remedy for nausea as well as bloating. The menthol is a natural inflammatory that soothes discomfort. Peppermint has been found to relax and ease spasms in the gut that can also lead to bloating and other abdominal pain.

Peppermint oil can also be used to relieve abdominal pain and discomfort.

3. Drink Water

Consider replacing carbonated beverages with water! Sodas and other carbonated beverages have carbon dioxide that cause gas in the abdomen. Sugars and artificial sweeteners can cause bloating as well.

Adding more water to your diet will also help in flushing your digestive system and help regulate the sodium balance in your body. By drinking more water your body is able to avoid retaining liquid that can lead to discomfort.

4. Get Moving

Although exercise may be the last thing on your mind when you feel the discomforts of bloating, it actually be really beneficial!

Exercise helps move along the gas that is trapped in the digestive tract. A simple walk can help get digestion moving along so maybe plan for a short family walk through your neighborhood after your holiday meals.

Exercises that strengthen the abdominal muscles can aid in ridding your body of built up gasses. Yoga is a wonderful way to achieve comfort. There are many different poses that can help you get back on track and as an added bonus can relax any tension that is left over from holiday events.

Try starting your day with a glass of lemon water and drinking more water throughout the day. If exercise and a diet change are not helping your symptoms be sure to mention them to your doctor as there may be an underlying cause.

Helpful Links:

https://fitonapp.com/fitness/feeling-bloated-do-these-3-exercises-daily-for-serious-relief/#:~:text=Exercise%20may%20help%20reduce%20bloating,also%20a%20great%20bloat%20buster.

https://www.healthline.com/nutrition/tea-for-bloating

https://www.webmd.com/digestive-disorders/ss/slideshow-bloating-reasonshttps://www.medicalnewstoday.com/articles/322525https://www.health.com/fitness/beat-bloat-with-yoga