Do you always feel bloated after eating? This means that the digestive functions of your intestines and stomach are not good and the food that is eaten is not being properly digested, hence the discomfort.
However, having occasional flatulence is normal but if you feel uncomfortable after every meal, then it is time to pay special attention. The good news is that stomach bloating is a condition that can be avoided easily.
Below are 6 tips to reduce abdominal bloating:
1. Drink More Water
When you feel that your stomach is about to ‘explode’, drinking water may be the last thing that comes to mind. However, drinking water can indeed reduce flatulence, because it allows the digestive tract to function more smoothly. This is essential for accelerating intestinal peristalsis as constipation and flatulence often exist at the same time.
If you are someone who has trouble with drinking sufficient water daily, download an app such as Daily Water to track your water intake.
2. Go for a Walk
Rather than lying down down after a big meal, it is best to take a walk. Walking even a short distance can stimulate bowel movement and reduce flatulence. Gastroenterologists at Heidelberg University Hospital in Germany have found that walking after a meal helps to speed up digestion, and a walk of 5 to 10 minutes is sufficient to get the effect of reducing bloating.
3. Drink Tea
You can also get rid of bloating by drinking a cup of mint tea or ginger tea after a meal. Peppermint helps reduce flatulence as it relaxes the muscles which promote the discharge of gas. However, if you are a patient with gastroesophageal reflux, do not drink peppermint tea, because it may be counterproductive and cause reflux of stomach acid to the esophagus. Another alternative is ginger tea as it can help accelerate digestion.
4. Avoid Chewing Gum
Swallowing too much air while chewing can also cause bloating. If you gulp down carbonated drinks quickly or chew gum with your mouth open, extra air will enter your body. If the air is trapped in the colon or small intestine, you will eventually feel flatulence. Therefore, it is best not to avoid chewing gums.
5. Stay Away from Carbonated Drinks
Carbonated drinks contain gas that can build up in the stomach. The foam in carbonated drinks is the biggest culprit, when it is trapped inside the stomach, it will cause flatulence.
6. Practising yoga
Gentle yoga poses, such as cat/cow pose, can help to relieve abdominal discomfort associated with flatulence. Holding 5 deep breaths in each position (inhale through your nose and exhale through your mouth), and then continue to repeat until you feel relieved. The abdomen is fully expanded with each inhalation. Doing so will help activate the body's parasympathetic nervous system which helps the body to enter a rest and digestion mode. A gastrointestinal tract in a calm state can better digest food.
You can also consider:
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