Before we dive into how to keep our bloating in check, let’s first understand what actually causes it. Simply put, that bloated feeling can be caused by water retention, excess gas, sensitivities or imbalances in the gut.
Slow Down
In an era of never-enough-time, it always feels like we’re rushing from one obligation to the next.
It means that meals are often eaten in a hurry or on the go. The problem is that eating quickly usually means swallowing some air along with your food, which can contribute to that uncomfortable feeling in your stomach.
If you’re constantly in a rush, try incorporating more frequent “mini meals” so that your body doesn’t have to work as hard digesting so much food at once. Increasing meal frequency may also improve satiety overall.
Enjoy Tea Time
Detox teas seem to be the product endorsement of choice for celebrities these days, but is there any merit? Many of these teas combine caffeine with potent diuretics, which can trigger the loss of water weight, but not in the most natural or sustainable way.
Additionally, it’s not addressing any underlying fat that may be contributing to that “puffy” effect. A better option is to choose naturally debloating teas, such as dandelion or peppermint (which has relaxant and antispasmodic properties) as you’ll get the same benefit without all the gimmicks. Which means you’ll probably pay less for those results, too!
I love mixing in a scoop or two of collagen peptides (this brand dissolves in hot or cold liquids) to my favorite tea because they’re totally flavorless and I get all the gut-healing properties of collagen. Or try making this kombucha gelatin at home!
Eliminate the Bubbles
I hate to say it La Croix lovers, but your daily habit could be holding you back from looking and feeling your best. That’s because the bubbles in carbonated beverages contain carbon dioxide, which can be released as gas in your stomach once consumed.
Don’t worry, it’s only temporary, but you might consider sticking to good old H20 if you want to combat this unwelcome side effect. Pair that water with naturally fibrous foods (such as whole grains, legumes, fruits/veggies, nuts/seeds) to keep your system moving.
Reduce Intensity
When your body is in a stressed state, even from something healthy like working out, it releases the stress hormone cortisol which causes your body to retain more water than normal.
This can be particularly true when adjusting to a new routine. Be in tune to your body’s response to stressful activities and throw in an extra rest day if needed.
Other ways to help reduce cortisol levels in the body are to add in healthy habits, such as meditation, journaling or incorporating adaptogens in your diet, which I take daily in my morning smoothie.
Be an Investigator
If bloating persists, don’t rule out the possibility of food intolerances {checkout Amanda’s post on this!}, gut imbalances or other nutrition-related medical conditions. Seek guidance from a professional if you suspect there are other factors at play, as they can help you rule things out and hone in on action steps to get you feeling better.
I myself suffered from Small Intestine Bacterial Overgrowth (SIBO) last summer, and would never have realized it had I not sought out help on my own. You can read more about my experience working with my own registered dietitian (yep, even RD’s benefit seeing other RD’s from time to time), LEAP testing and my road to recovery here.
As you can see, beating the bloat is not always about taking away things from your routine but incorporating foods and activities that will improve your mental and physical state.
Above all else, remember to love yourself first, as being self-critical can contribute to that little thing we call stress, which isn’t doing anyone any favors!
0 comments:
Post a Comment