Bloating is common and most people experience it at some point. If you too are facing bloating issues, know that exercises, right eating and massages can all help you get rid of bloating and gas quickly and simple lifestyle changes can prevent it from recurring.
What is bloating?
When the abdomen feels full and tight, commonly due to a buildup of gas, you experience abdominal bloating. It causes the belly to look larger than usual, and it may also feel tender or painful. Another cause of bloating can be fluid retention in the body.
Common triggers for bloating include:
- Digestive issues- Constipation, food allergies, intolerances
- Diet- Fizzy drinks, too much salt or sugar, not enough fibre in the diet
- Hormonal changes- Many women experience bloating before and during their periods
How to get rid of bloating and gas?
Here are some remedies that can help you manage to get rid of bloating and gas quickly.
- Get moving
Physical activity can get the bowels moving that can help to release excess gas and stool. A long walk, some mild exercise or some dancing around, just get moving.
- Abdominal massage
Massaging the abdomen following the path of the large intestine can help to get your bowels moving. You can do the massage yourself but it is advised to visit your massage therapist as s/he would know the right technique without causing much discomfort.
- Yoga asanas
Certain yoga poses such as Child’s Pose, Happy Baby Pose, and squats position the muscles in the abdomen in a way that encourages the release of gas reducing bloating. Try these yoga poses for flatulence.
- Take a warm, relaxing bath
Relaxation can help reduce stress levels and the heat of the bath can provide relief for a sore abdomen which may help reduce bloating.
- Eat more fiber
Adding fiber-rich food in your diet can prevent constipation and bloat but increase the fiber intake gradually over a few weeks. A sudden increase can result in even more gas and bloating.
- Cut down on your soda
Carbonated drinks contain gas and artificial sweeteners that cause gas and bloating. Replace your soda with water as it eliminates these issues and also helps with constipation.
- Eat small meals throughout the day
Have you ever felt bloated after a large meal? Most people experience this and the solution is to have small meals at regular intervals so it keeps the digestive system moving.
- Keep track of your food and drinks
If for you bloating happens after meals, keeping track of food and drink intake for several weeks can help determine if specific foods are responsible.
- Food intolerance
Food intolerances can lead to excessive gas in the digestive tract, especially people who have lactose intolerance. Autoimmune intolerance to gluten is another culprit.
Try out these effective tips to get rid of bloating and gas. If bloating continues for days or weeks, it may indicate a health issue that needs medical attention.
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