Bloating is any abnormal general swelling, or increase in diameter of the abdominal area due to formation of excessive gas. The early sign of bloating is the feeling of a full and tight abdomen, which may result to abdominal pain, and sometimes accompanied by increased stomach growling, or more seriously, the total lack of it.
The major causes of bloating are unhealthy lifestyle and Insalubrious food. Other causes include eating too much food at a time, obesity, constipation, food intolerance, carbonated drinks, improper chewing of food, irritable bowel syndrome, gastroesophagul reflux, and excessive salty food. Women usually experience bloating especially during pregnancy, premenstrual, pre-menopause hormonal changes.
You will experience symptoms, like feeling of tightness and fullness in the tummy, diarrhoea, distension of the stomach, flatulence and gas, stomach cramps and pain, difficulty in breathing, belching, pain in the lower back, acidity, vomiting and heartburn. Maintaining and healthy lifestyle can easily stop Bloating.
Here are some home remedies that will ease your bloating discomfort
How To Get Rid Of Bloating
If it’s added regularly to food, turmeric can cure all the problems associated to digestive system. Alternatively, add 1 tablespoon of turmeric to boiling water. Steep it for 2-3 minutes. Drink it slowly. It will release the trapped gas.
Ginger is capable of performing its wonders because of different chemical components it possesses. Two chemicals-gingerols and shgaols– relax the intestinal track and ease any inflammation, while the root in its entirety act as a carminative-that is it prevents the formation of excess gas, or helps expel it.
Ginger can be taken indifferent ways, for instance, you can chew fresh ginger root, sip ginger tea, or have grated ginger prior to meals or add it to your food, in every form it works great to smoothen the digestion process, and provide instant relief from bloating.
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Green tea is a wonderful antioxidant that reduces bloating. It detoxifies the body in a natural manner.
►Replace carbonated drinks with iced teas or fresh juices.
►Increase intake of water and other fluids to surmount chronic constipation.
►Consume probiotics, like kefir and yogurt.
►Include fiber rich food in your diet.
►Cut out foods from your diet, to which your body is intolerant. For instance, if you have intolerance for wheat, substitute it with barley, oats or any other gluten-free product.
►Chew your food properly.
►Drink hot water.
►Reduce or completely avoid the consumption of tea, coffee and alcohol.
►Exercise daily. Do yoga and meditation to regulate your breathing.
►Instead of three large meals, consume smaller meals throughout the day.
Drink warm lemon water
Taking a glass of warm lemon water every morning keeps the doctor away. It may not sound as good as “an apple a day” but it’s still a helpful habit. Lemon is good for you in a number of ways, including lending a hand when it comes to easing your gas pain. The acidity in lemon stimulates the production of hydrochloric acid which is what breaks down our food. The more of hydrochloic acid in body ensures efficient breaking down of food in your body while the reverse will lead to less bloating and gas. The water flushes your system and keeps your digesting tract moving along smoothly. This mixture also works as a mighty fine way to detoxify your entire body, because the lemon helps the livers enzymes work more efficiently.
Stir 1 teaspoon of baking soda in a glass of water. Dissolve it properly and drink. It neutralizes the acid of stomach, thus, cures indigestion and bloating.
Add baking soda to juice of a lemon until the fizz stops. Now dissolve it in a cup of water. Drink it slowly.
Probiotics rich foods like pineapples, kefir, yogurt, etc., regulate the smooth functioning of colon and replenish “good bacteria” in the intestine, which in turn, eradicates bloating.
Chew food thoroughly
Proper chewing of your food will aid proper and faster food digestion, and it will pass through your body with ease Gas is created, in most cases, by food that we’re having a hard time breaking down. That means it’s not sitting your intestines causing more and more gas that builds up and needs to be expelled.
Drink Enough Water
To make sure fiber can do its job correctly, you also want to drink enough water to beat bloating. There’s no magic number that is going to be the right amount for you, but start by having at least six to eight glasses a day. Staying hydrated is essential for beating bloating, but when it comes to beverage choices, choose wisely. However, moderation is key in your water intake
Carbonated drinks, especially if they’re loaded with artificial ingredients and sweeteners, can cause bloating to become even worse. Alcohol can also make you bloated, and caffeinated drinks too for some people. Your best bet is plain water, water infused with fresh fruit slices or herbs (like lemon, grapefruit, basil, etc.), or herbal tea.
Ever notice how when you’re nervous, tired, sad or overwhelmed ,your digestion is a total mess? Stress and anxiety impact digestion in a big way. That’s because your gut and your brain communicate very closely via the vagus nerve, aka your “gut-brain-connection.” Within the lining of your gastrointestinal tract lives a network of circuitry tissue that communicates via hormonal and chemical messages to your central nervous system, called the enteric nervous system (ENS). Your brain triggers the ENS to produce enzymes, saliva and secretions to help with digestion, along with controlling hormones responsible for your appetite.
Being anxious or sad can cause changes in this line of communication and your brain to divert attention away from proper digestion in an effort to conserve energy and use it elsewhere. High amounts of stress increase cortisol levels, which can alter blood sugar levels and change the way that other hormones are secreted, sometimes causing you to become overly hungry, constipated and to store fluids.
If you’re a smoker, intestinal distress may be one more reason to leave smoking. Smoking has been linked to bloating, heartburn, and other digestive problems.
If you are a smoker, intestinal distress may be one more reason to leave smoking. Smoking has been linked to bloating, heartburn, and other digestive problems.
Other prevention strategies:
- Eat only when truly hungry.
- Allow your previous meal to fully digest before eating the next meal or snacking. It means wait at least 3 hours in between meals!
- While eating, chew well and don’t talk while chewing. If you are eating with others, put your folk down while eating. DON’T EAT and TALK at the same time.
- Don’t eat fruits after a meal. It will be gas forming and produce bloating
- Try chewing on a slice of ginger with lime juice or lemon 20 minutes before a meal.
- Use digestion stimulating spices when making your food. Try black pepper, ginger, and cumin.
- Try adding enzymes, especially to heavy meals.
- Regularly take probiotics, especially if you were on antibiotics recently.
- Pay attention how your body reacts to dairy and wheat/flour products. If you feel bloated after them, you might have to reduce your intake or remove them completely.
- Don’t drink anything cold while eating.
- Avoid drinking anything 30 min after the meal. It will dilute digestive juices and will make it harder to digest food.
- Reduce SALT intake.