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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 January 11, 2021

          11 Hidden Benefits of Using Oil Diffusers

          11 Hidden Benefits of Using Oil Diffusers

          Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

          Read on for 11 hidden benefits of using oil diffusers.

          1. Safe Scents That Make Sense

          Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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          2. Stress Relief

          Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

          3. Improved Sleep

          Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

          4. Appetite Control

          Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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          5. Bacteria and Mold Killing

          When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

          6. Decongestion and Mucus Control

          Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

          7. Mosquito Repellant

          Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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          8. Pain Relief

          While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

          9. The New Anti-Viral

          Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

          10. Improved Cognitive Function

          Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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          11. Money Saving

          With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

          Featured photo credit: Jopeel Quimpo via unsplash.com

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