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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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Kris Lee

Emotional health and communication writer

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Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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