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6 Simple Tricks To Stop Belly Bloating

6 Simple Tricks To Stop Belly Bloating

Have you ever felt as if you gained twenty pounds after a meal? I have always wondered myself; “where did I get this food baby?”

But, little did I know, bloating is a common occurrence for most people. For me, it is not a pleasant feeling and I had to do my research on how to get rid of bloating fast! Here are 6 easy and simple tricks I found that can help you reduce your bloated feeling and get the flat stomach you’ve been wanting.

1. Cut Back On “Sugar Free” Products

sugar free gum for bloating

    Eating healthy and cutting back on candies, drinks and other foods that contain artificial sweeteners such as sorbitol and aspartame, can help reduce bloating. Artificial sweeteners cause bloating because these additives can’t be digested.

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    Fructose is another additive to look out for. Fructose is a natural sugar added to many processed foods, which is also difficult for many people to digest. Many sugar free gums and other foods contain artificial sweeteners to make up for the “sugar free.”  Be aware, that just because it says, sugar free, doesn’t necessarily mean it is healthy for you.

    Stick to drinking more green tea and water instead of sugar-free sodas too!

    2. Don’t Eat in a Hurry

    eating in a hurry

      This trick is something I always forget to keep in mind! When you chew your food quickly, you tend to swallow a a lot of ‘gas producing air’ at the same time.  Also, you can end up not chewing food as much as you should. As a result, large pieces of food sit uncomfortably in your gut.

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      When we chew our foods slowly, we are increasing the amount of saliva and enzymes that are mixed into the food to begin digesting it. Digestion starts in the mouth. Most people forget this! I’m a sucker for eating during my lunch break with a sandwich in one hand and my cell phone in the other hand. If you have been eating your food too fast with very little chewing, there is a possibility that there could be some inflammation somewhere in your gastrointestinal tract because of it.

      Try slowing down while eating and chewing. This will help produce more saliva to aid the healing of your GI tract. Taking a little extra time to enjoy your meals might just save a lot of discomfort later on.

      3. Watch The Raw Vegetables

      Although cooked vegetables are great to add to a healthy breakfast, raw vegetables and produce can be difficult for your body to break down. According to The University of Chicago, many vegetables contain raffinose or starch, which can also cause excess gas, and bloating.

      Raw vegetables are high in enzymes which are said to aid digestion. However, many of your digestive systems are too weak to digest raw vegetables in spite of all their natural enzymes. Yes, raw foods do contain great enzymes, but raw vegetables also contain cellulose.Cellulose is a fiber that is poorly digested by humans. In order to break cellulose down, humans require the enzyme called; cellulase which is produced by intestinal bacteria. These enzymes break down cellulose fiber into blood sugar.

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      Steaming or cooking your vegetables can help with your bloating too!

      4. Don’t Freak Out

      panicking about bloating

        We all have stress hormones and they can affect your digestive system. Stress hormones speed everything up in your body.

        Kristi King, a spokesperson for the Academy of Nutrition and Dietetics says: “You may experience gas and diarrhea, which can cause bloating, when stressed.” She suggests that when you’re anxious, try getting up and going for a walk to move the bubbles out of your tummy and relax your nerves.

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        Anxiety and stress also shuts down a part of your brain that handles digesting the foods you eat. Stress itself puts a great deal of pressure on your stomach and your abdomen. This can also lead to your hormones being upset and leave you with neurotransmitter imbalance. All of this may create an environment where foods that could normally be digested easily end up being digested poorly, leading to the creation of gas and bloating.

        5. Exercise Often

        exercise to stop bloating

          It is also important to follow simple exercises. Regular practice of specific physical exercises may be helpful in relieving bloating. Lack of physical activity can result in constipation and cause you to experience abdominal bloating. So be sure to start working out regularly if you don’t already.

          6. Get Tested

          Chronic bloating and gas can be caused by an intolerance to lactose or fructose absorption. This is a sensitivity to the sugars found in milk, or to fructose, a sugar found in fruit juice, table sugar, and high fructose corn syrup.

          It’s important to get tested if you have reoccurring symptoms of bloating. Getting tested for reoccurring symptoms will give you a better understanding of what is going on in that tummy of yours.

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          Nickalas D'Urso

          Health Coach

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          Last Updated on August 13, 2018

          5 Exercises To Improve Intimacy and Create a Better Relationship

          5 Exercises To Improve Intimacy and Create a Better Relationship

          Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

          They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

          Don Juan

            1. Cardio for Stamina

            If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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            Triathlon symbol
              • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
              • Jumping rope – 5-20 minutes a day
              • Swimming – 30 minutes a day
              • Cycling – 30 minutes a day

              The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

              These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

              2. Strength-Training for Your Lower Body and Core

              The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

              Barbell squats
                • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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                Zercher squat
                  • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

                  Glute bridge
                    • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

                    Hyperextensions
                      • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

                      Ab wheel rollout
                        • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                        Cross body crunch
                          • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                          Incorporate these exercises into your routine 2 to 3 times a week.

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                          3. Upper-Body Strength Training

                          Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                          Plank exercise
                            • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                            Close grip pushups
                              • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                              Chin ups
                                • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                                These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                                4. Pelvic-Floor Exercises

                                You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                                5. Flexibility Moves for Legs and Hips

                                Lion stretching

                                  If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                                  Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                                  With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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