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Do you have this feeling of fullness and the unpleasant sensation of bloating in your belly? Is the balloon-like feeling in your stomach weighing you down? We can definitely understand your problem, and certainly know how you feel.
Nobody likes to have a bloated stomach as it makes you feel heavy and uncomfortable. Bloating is definitely a 'mood killer' and destroys the romantic aspect of your life. Abdominal bloating not only looks bad, but also feels bad as it causes a lot of physical discomfort.
We can assure you that bloating is something that you can fight yourself and avoid quite easily.
What is Abdominal Bloating?
Abdominal or stomach bloating could be described as a condition where the abdomen is visibly swollen, and feels uncomfortably full and tight. This is a common problem that affects a considerable number of adults all over the world and there are a number of reasons for this condition.
Bloating is a condition that can interfere with a person's normal life and the ability to work and participate in social activities. It is also seen that people who suffer from stomach bloating have a longer history of sickness as compared to others.
What Are The Symptoms of Abdominal Bloating?
The symptoms of bloating can be quite indistinct and difficult to pinpoint - but most people describe it as a vaguely uncomfortable feeling of fullness, tightness, and/or swelling in the abdomen. You will also notice pain, flatulence (gas), burping or belching, and abdominal rumbling.
What Are The Reasons for Abdominal Bloating?
- Swallowing air
- Intolerance to milk products
- Irritable bowel syndrome
- Eating very fast
- Weight gain
- Monthly periods
- Intestinal parasites
- Structural abnormalities in the gastrointestinal tract
- Sugar substitutes
Stomach Bloating May Also Be Caused By:
- Fluid in the abdominal cavity due to cancer, liver disease, kidney problem, or congestive heart disorder.
- Intolerance to wheat
- Ovarian cancer
- Pancreatic insufficiency, where the pancreas are not able to produce enough digestive enzymes
But, You Must Consult a Doctor Immediately if The Bloating is Accompanied By:
- Abdominal pain
- Blood in the stools
- Severe heartburn
- Unexplained weight loss
Conscious eating is one of the best ways of preventing bloating. You should be able to know how much to eat and when to stop. You should also be able to tell the effect of different foods on your body. If you do that and modify your food habits, you can say goodbye to bloating.
Prevent bloating rather than addressing the issue. Avoiding a problem is simpler than treating a problem.Here are a few suggestions to make a few lifestyle changes to cope with the problem:
- Eat only when you are hungry. Maintain a regular diet with moderate amounts of healthy food.
- Do not eat a snack or meal until your previous meal is completely digested, which means you have to wait for at least 3 hours between meals.
- Chew your food properly - and don't eat and talk at the same time. Don't eat fast.
- Don't eat fruits after a meal - fruits lead to gas formation and cause bloating.
- Eat potassium-rich foods such as bananas, melons, mangoes, tomatoes, spinach, and nuts. Potassium helps to regulate the fluid balance in your body and keeps away bloating.
- Watch how your body reacts to dairy and wheat products. If you feel bloated after eating them, you will have to reduce their intake or avoid them completely.
- Don't drink anything cold while eating.
- Try not to drink anything 30 minutes after your meal, or elsethe digestive juices get diluted and you will find it harder to digest food.
- Reduce your intake of salt.
- Avoid constipation by eating a diet high in fiber.
- Drink plenty of fluids - about 6 to 8 glasses per day.
- Reduce your consumption of carbonated drinks. The fizz in carbonated drinks can cause the gas to get trapped in your belly.
- Reduce chewing of gum, as chewing gum can lead to swallowing air, which is one of the reasons for bloating.
- Artificial sugar sweeteners and artificially sweetened foods can cause bloating.
- Eat smaller meals - you could eat 6 smaller meals rather 3 big meals. You can, thus, avoid the bloated feeling.
- Eat probiotic foods to prevent bloating. Consuming peppermint tea, ginger, pineapple, and yogurts/curds can prevent bloating.
- Don't skip meals or use laxatives to reduce bloating.
- Stop, or at least reduce your alcohol intake as alcohol is a gut irritant.
- Try to lead a stress-free life.
- Caffeine and fat cause bloating - so go easy on these two.
- Do not lead a sedentary life - take time out to exercise. Do some workouts or go for a walk or jog.You can fight constipation by walking at least 15-20 minutes every day.
- Try yoga - some yoga asanas will help with your digestion and improve your bloating problem.
- Try rubbing a soft ball over your abdomen - this can help the gas move through the small intestine. Massage your belly with your fingers - press your fingers on your right hip, slide up towards your ribs, across and down near the colon in a circular motion. The movement helps evacuate gas and bring down bloating.
Follow the above tips, and constipation and bloating will soon be a thing of the past. Go ahead and give it a try - from today!