Bloating in your abdominal area can be discomforting to the point of being unbearable.
There are various reasons why you’re bloating, which causes your stomach to distend and feel tight. These include indigestion, inflammatory bowel diseases, constipation and hormonal changes as you’re menstruating.
If left unalleviated, bloating can lead to significant pain – usually in the form of debilitating cramps – thus impacting your quality of life and daily activities.
REDUCE BLOATING FOR INSTANT RELIEF
To beat the bloat, try these three effective methods:
1. EXERCISING
Cardio exercises, especially ones that target your abdominal area, can help your bloat to deflate. Take a walk around the block, hop on your bicycle for a ride to the shop and back, or work out with your favourite fitness YouTuber.
Yoga is also a great way to reduce your bloating symptoms. Many poses, from Cat-Cow to the Torso Twist, are designed to improve digestion and release trapped gases.
2. CHANGING UP YOUR DIET
According to Harvard Health Publishing, some of the foods you’re eating – namely cooldrinks, dairy products, beans, fruits high in fructose and cruciferous vegetables – can cause you to bloat.
Opt for foods, fruits and veggies, including (and not limited to):
- Avocado
- Berries
- Brown rice
- Chicken
- Eggs
- Oats
- Yoghurt
As for drinks, swap out carbonated beverages for water and herbal teas. These keep you hydrated for longer and alleviate bloating by relaxing your stomach muscles.
3. MASSAGING YOUR STOMACH
A little TLC in the form of an abdominal massage can lower your bloating levels, boost your digestive function and make you feel more relaxed.
Lying on your back on a flat, comfortable surface, use your fingertips to massage your stomach in circular motions. Begin at the right side of your belly near your pelvic bone, then move up to the right side by your rib bones.
Switch across to the left side, then make your way down to the hip bone before proceeding to your belly button, rubbing the area firmly with your fingers for about three minutes. Repeat the massage in a clockwise direction for 10 to 20 minutes.
BLOATING BEGONE!
By trying one or a combination of these methods, you’re sure to reduce your bloating in no time.
However, if they don’t provide relief, and should your bloating persist or worsen, speak to your doctor immediately.
