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Combat Bloating With A Healthy Lifestyle

Combat Bloating With A Healthy Lifestyle

1. Get active

Exercise will stimulate your body to move food through your system, reducing the time that it may sit in your bowels. In addition, it will increase your metabolism, and relax you physically and mentally.

Do 75-150 minutes of aerobic exercise per week, or 15 to 30 minutes five times a week. Remember to choose an activity that you enjoy!  Start out easy and work up to more strenuous exercise.

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2. Eat more small meals

If you are constipated, the faeces are not moving through your system as they should. This means that they have extra time to ferment in your bowels and are likely to produce more gas. They may also block the passage of gas.

Eating frequent small meals keeps your system continually busy without burdening it with more than it can handle. Try eating less at your normal meal times and then adding a snack between breakfast and lunch and then again between lunch and dinner.

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3. Eliminate habits that cause you to swallow air

If you have any of the habits below, you may often swallow air without recognising that you are doing it.

  • Smoking
  • Sipping drinks with a straw
  • Gulping your food
  • Chewing gum or eating hard candies

You should consider to change these habits which make you swallow air more often, leading to bloating and gassiness.

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4. Manage stress

Your body naturally produces stress hormones when you are under a lot of pressure. These hormones can alter your digestion. If you are under a lot of stress, try managing it as a way of alleviating your body’s response to it.

  • Use relaxation techniques like visualising calming images, meditation, yoga, massage, Tai chi, music/art therapy, deep breathing.
  • Get enough sleep. If you are well rested with 7-8 hours of sleep per night, you will be better able to withstand the stress and to devise creative solutions to your problems.
  • Maintain a social network with friends and family, which provide you with social support.

Extra VIDEO on reducing bloating in 3 days!

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Credits to FitLifeTV

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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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