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7 Ways you can do at Home to relieve Gas during Pregnancy

7 Ways you can do at Home to relieve Gas during Pregnancy

Expecting a baby? Congratulations!  How exciting!  Perhaps you’ve already started planning the wonderful days ahead with a cute little bundle of joy in your life.  And yet, you are not there though. Like everything else in life, it comes with not-so-pretty side of it as well. Alas, Gas!  While you walk around as a proud mom-to-be, gas makes you feel embarrassed, unpleasant or even painful sometimes.

When you become pregnant, the level of progesterone increases which makes your intestinal muscles relax in the body. As a result, the digestion cycle slows down. It takes 30% more time for food to move through the intestinal tract when you are pregnant. Therefore there’s more time for gas to build up and you end up feeling more bloated and gassy.

Once you get further along in your pregnancy, the increased pressure from your growing uterus on your abdominal cavity can slow digestion down even more and lead to more gas.

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But here’s the good news if you are suffering from excessive flatulence while pregnant. Try these simple 7 tips at home and it will help reduce your discomfort from gas during pregnancy.

1. Keep a food journal and carefully review your diet.

Keeping a food diary can help you analyze the relationship between eating certain foods and having more gas. If you feel you’re experiencing gas on a more than normal basis, keep track of the foods you eat and the volume of gas experienced.

2. Try to eliminate one specific food at a time that seems to be problematic.

Avoid dairy products if you are lactose intolerant. Replace with lactose free milk or calcium fortified soy milk instead. Steer clear of fried and fatty foods and check the following list of foods to be aware of.

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Foods that can contribute to gas and bloating; high carbohydrate beverages, artificial sweeteners, sodas, fruit drinks, beans, corn, leeks, onions and scallions, Brussels sprouts, cabbage, broccoli, cauliflower, asparagus, artichokes, dried fruit, pears, apples, pears, artichokes, honey, corn, potatoes, wheat and oat bran.

3. Eat slowly, more frequently and smaller portions.

The more you eat at one meal, the longer it will sit in your digestive tract and produce more gas. Turn three regular meals a day into five or six smaller meals a day so your body can digest it more easily. Also try to eat slower so you take in less air when you eat. Taking in air makes gas bubbles in your stomach. You may even get uncomfortable abdominal gas pain when it’s coupled with the gas produced in digesting food already.

4. Increase fiber intake and drink lots of water.

Constipation and gas often go hand in hand. Fiber in the diet can help relieve the constipation in pregnancy and help aid digestion. This in turn will help keep gas production, gas pain and bloating to a minimum. Include fiber boosters such as vegetables, prunes, figs, flax meal and whole grains in your diet to help bowel movement.

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And drink plenty of water. When you do, drink from a cup or glass, not from a bottle or through a straw to minimize air intake while drinking. It’s recommended to aim for eight to ten of 8-ounce glasses everyday.

5. Exercise and be active.

Exercising after you eat can help food and gas to move through your system. If you sit for a long period of time, the gas will not move and you may get cramping and excess bloating. Not only can exercise help speed up digestion it can also keep you physically fit and emotionally happy. Take a walk around the neighborhood, run the vacuum, walk the dog, or start some pregnancy exercises.

6. Change position often and elevate your legs.

If you find yourself burdened with an uncomfortable bout of gas, sit somewhere that you can elevate your feet. While you’re at it, wear loose, comfortable clothing, and avoid any tightness around your waist and tummy. Try to sit up while you’re eating or drinking. This will help keep the baby high and take the pressure off of your abdomen and let your body digest more freely.

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7. Relax and enjoy the process.

Anxiety and stress can increase the amount of air you swallow. Eliminate as much stress from your life as possible. Find some quiet time during the day to take deep breaths and relax, or even reserve a day for a prenatal spa treatment. Remember, your unborn baby can sense your well-being in your womb. And giving birth to a healthy baby is a blessing to both you and your baby.

Finally, gas will not hurt you or your baby and it is only a discomfort while you are pregnant. Even though you may need to eliminate some foods from your diet to control gas, make sure you have an adequate source of the missing nutrients such as iron, calcium, protein and vitamins. And always consult your doctor when in doubt to ensure something more serious isn’t going on.

Happy Pregnancy!

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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