Here are 6 ways you can beat the bloat today!
1. Incorporate either fermented foods or a probiotic into your lifestyle
If your gut has more “bad” bacteria to “good” bacteria more than likely you’ll be experiencing symptoms of bloating. When your microbiome is out of balance which can be caused by a number of things such as too much stress, little sleep, eating inflammatory foods (sugar, gluten), it will change the balance of your gut bacteria causing all sorts of digestive systems. Try adding fermented foods to your diet with at least 2 meals a day (such as kimchi, sauerkraut, miso, kefir), otherwise take a good quality condition specific probiotic (ideally recommend by a health professional).
2. Move that bod
You’ve got to ensure you’re getting the energy flowing around the body. Make sure your moving your body at least 4-5 days a week for 30 minutes. Light exercise like walking, jogging or yoga are perfect, and help carry oxygen to your digestive tract to help move everything through you faster, helping to reduce the bloat.
3. Drink plenty of water, but do avoid drinking liquid with meals
Stay hydrated by ensuring you’re drinking at least 2L of water daily. Add some fresh lemon or lime juice to your water for extra cleansing benefits. But, avoid liquid with your meals! Leave at least 30 minutes if not an hour gap between food and liquid. Gulping down lots of water with your meals makes it a lot harder for your digestive enzymes to do their job. Small sips are fine.
4. Kick start your digestion upon waking
I know I always harp on about this (as do many health practioners) but seriously it’s so important to kick start your digestion upon waking by supporting your digestive organs (liver, stomach, bowel) by drinking a big glass of warm with either the juice from ½ a lemon or 1-2 tbsp raw apple cider vinegar, then wait 15-20 minutes until you eat breakfast. This also helps to hydrate and alkalize your body. When you are sleeping you’re in a ‘fasting’ state, your liver (main detox organ) works extremely hard during this time so supporting your liver to help clear it’s detoxification pathways upon waking is key!
5. Take a vacay from processed foods, sugars, gluten, dairy and alcohol.
You can take the resting process a bit further by doing my 14-day Restart Plan, which has helped many people reduce bloat and feel a whole lot cleaner and lighter. You’ll eliminate all refined sugar, processed foods, alcohol, gluten and dairy. It may sound restrictive but it’s not, trust me, you’ll receive a 7-day meal plan to follow which is full of yummy healthy recipes that won’t leave you feeling restricted. You’ll notice a huge change in only 14 days!
6. Slow down and watch your stress levels
Eating too quickly can cause you to swallow more air, worsening bloat. Too often I hear people struggling to find the time to sit down, have lunch and eat their food slowly and mindfully. This is so important if you want to reduce bloating. Make sure you schedule in a lunch break even if it’s just for 20 minutes.
Next time you’ve been rushing around and you’re about to shovel down your lunch meal try this…
Sit down, and take 5 slow deep breaths from your belly. This helps reset your nervous system into the “rest and digest” mode. Start by inhaling for 4 counts, hold for 4 counts, and slowly release for 4 counts. Then eat your meal.
With these tips, you should be feeling lighter and more comfortable in no time! If not you may have something else going on that needs to be investigated. I’d love to see you for a consultation to help you get to the bottom of it if so, please don’t hesitate to get in contact with me. Send me an email to [email protected] or give me a call on 021 1264274 so I can put together a wellness plan and diet guidelines for you to follow. For more information check out my site nataliebrady.co.nz
Nat x x