The Comprehensive Guide for Bloated Stomach

One of the main reasons for a protruding belly is bloating. Though a natural process of the body, bloating is caused when about 1 liter (about half) of the stomach and the intestine fills with gas. The air in the stomach occurs due to intestinal microflora microorganisms - bacteria that help the digestive process. The harder the stomach has to work to digest food, the more gases are produced. Keep reading to find out how to prevent and naturally cure stomach bloating.

The Causes of Stomach Bloating

Stomach bloating can be caused by quite a number of different things. Here are some of the most common reasons it occurs: 

 • You have been hungry for too long. 

• You are constipated.

• You are suffering from indigestion. 

• You have recently changed your diet. 

• You are lactose intolerant. 

• You have eaten gas-producing foods, such as fizzy drinks, broccoli, beans or cauliflower. 

• You've been taking certain drugs, such as opioid painkillers, aspirin or antacids. 

• You've been taking iron supplements or multivitamins. 

• You have an underlying medical condition, such as gastritis, irritable bowel syndrome (IBS), or cancer. 

• You are experiencing premenstrual syndrome (PMS).

Signs & Symptoms

There are quite a few symptoms that often accompany feeling bloated. If you find yourself experiencing any of the following symptoms, then there's a good chance that you're suffering from stomach bloating: 

 

• Your stomach feels very full and tight. 

• You are experiencing stomach pains. 

• You are passing a lot of flatulence. 

• You can't stop yourself from continually burping. 

• You feel fatigued. 

• You are experiencing nausea or vomiting. 

• You have a fever. 

• You hear gurgling or rumbling coming from inside your abdomen.

Treating Stomach Bloating 

 

1. Massaging above the navel

This point helps reduce gas formation and relieve stomach cramps. Here's How: • Place 4 fingers horizontally above the navel and massage this area for 2 to 3 minutes clockwise and counterclockwise. • If the massage was successful you should feel a sour taste in your mouth and salivation will increase. 

 

2. Massaging close to the navel

This point will help eliminate water retention and relieve stomach pain.  

Here's How:  

• Locate the point which is situated at the height of the second finger, just above the navel. 

• Press on the point and massage the area for two minutes clockwise and counterclockwise. 

 

3. Massaging below the navel

Massaging this area will increase intestinal activity and remove heaviness within the stomach. 

 

Here's How: 

• Place four fingers under the navel, the point is located just under the little finger. 

• Massage the point for 2 to 3 minutes clockwise and counterclockwise. If done correctly, bloating should be alleviated.  

 

4. Drink a glass of warm lemon water every morning

Each morning drink a glass of lemon water 15-30 minutes before your first meal. Doing so will help normalize the secretion of gastric acid. Lemon water will also help relieve the symptoms of heartburn, as well as prevent belching and gas formation in the intestine. 

 

Drinking warm water first thing in the morning can also help flush the digestive system and hydrate the body. Furthermore, there is evidence that drinking water with lemon first thing in the morning can help maintain a healthy weight. 

 

5. Don't have milk or coffee for breakfast

As we get older, our body's ability to produce lactose decreases, primarily because we don't need milk anymore. As our body's ability to break down cow's milk becomes more difficult with age, we are likely to experience more bloating. 

 

Opt for yogurt or kefir instead as they contain probiotics. This helps stomach bacteria in the digestive processes which causes a bloated belly. 

 

6. Drink ginger tea throughout the day

Ginger tea has many benefits. Ginger tea is known to treat nausea as well as improve circulation and relieve menstrual problems. Ginger tea also dilutes the blood and improves circulation. But one of the main benefits of ginger tea is its ability to soothe the stomach, reducing gas formation and intestinal activity.  

 

7. Don’t eat your food so quickly

One of the most common reasons for bloating is eating or drinking too quickly or drinking during your meals. The drinks you take with your meal dilute the gastric acid and the concentration of enzymes responsible for digestion. As a result, the food takes longer to digest, enabling the fermentation process to begin. As a consequence, increased gas formation and bloating may occur.

Natural Diuretics to Add to Your Diet  

 

There are few things in life as frustrating as a bloated belly when you’re working out and sticking to a healthy diet. Even though you might be doing all the right things, feeling the way you want to feel might be less about cutting things out and, well, adding things in. So, if you have already tried cutting out salt, gluten, and soda, and you still have a bloated stomach, you should try some of these doctor-recommended natural diuretics. They all help to boost gut health while getting rid of excess fluid. 

 

1. Watermelon

There are few things as refreshing as a nice piece of ice-cold watermelon – and for good reason, since its 92% water. “Although this fruit does have a lot of natural sugar, it’s a healthy choice that stimulates urination with the nutrients it houses,” says NYC physical therapist Dr. Karena Wu. However, due to its high water content, watermelon works best eaten as it is; most juices and popsicles that you can find – even the so-called natural ones – will be full of added sugars. 

 

2. Asparagus 

 Everyone knows that distinct smell your urine gets after consuming asparagus. It happens fast, which goes to show that this vegetable is a great diuretic. This odor is caused by a compound called mercaptan, which releases odorous byproducts when broken down by the digestive system. 

 

3. Lemons  

There’s a good reason why many wellness experts swear by starting their day off with a cup of hot water and a squeeze of lemon. Dr. Wu says that “not only are lemons fantastic for helping flush the system of excess water, but they are also known to help rid the body of toxins.”  

 

4. Water

One of the most overlooked ways to fight fluid retention is by upping your water intake. Water helps to move things along and keeps the body hydrated. When our bodies are hydrated, they don’t need to hold onto excess fluid. 

 

5. Cucumbers 

Cucumbers are great to use as diuretics because they’re naturally hydrating. Dr. Wu says that “they quickly work to help shed the body of excess water since they contain a lot of vitamins and minerals, in addition to its high water content.” 

 

6. Dandelion Leaves 

These leaves contain minerals, vitamins, and other compounds that work to encourage healthy fluid levels and stimulate healthy urinary flow. These greens are quite bitter, so it’s best to pair them with something sweet like honey lemon dressing. 

 

7. Celery 

 Nutritionists often recommend celery to those looking to lose weight because it’s low in calories, contains a lot of fiber, and has a high water content – which means your body will be efficiently flushed out. Better still, it’s a versatile vegetable that works just as well in a soup or dipped in some hummus.  

 

8. Mint Tea

Mint is commonly added to salads, juices and smoothies that can be found at health food stores – and for good reason. The plant works to naturally treat fluid retention while boosting digestion. If you feel bloated after a big meal, pour hot water over some mint leaves and let it steep for 5-10 minutes. 

 

9. Ginger  

Ginger is one of the most powerful anti-inflammatories because it helps to flush out excess fluids. Simply add some to your tea or salad, or chop it up and use it in the dressing for whatever protein you’re cooking for dinner. 

 

10. Peaches  

Peaches can be a very effective diuretic when eaten as they are or added to smoothies and salads. If you find that you’re having issues going to the bathroom, eat a handful of peaches. 

 

11. Pineapples  

This yummy fruit is high in digestive enzymes and is a natural diuretic. They are a versatile diuretic as you can eat them as they are, juice them, or add to smoothies. 

 

12. Kale 

High in water and nutrients, kale helps to get rid of fluid retention. Kale can be added to soups, salads, smoothies, stir-fry dishes, or juiced.  

 

How to Prevent Stomach Bloating

If you want to prevent your stomach from ever becoming bloated, then there are quite a few preventative measures you can adopt. The following have been found to be the most effective at keeping stomach bloating away: 

• Not smoking. 

• Avoiding the consumption of alcohol. 

• Avoiding swallowing air while drinking or eating. 

• Never eating more than your stomach can handle. 

• Exercising on a regular basis. 

• Adopting a healthy lifestyle. 

• Avoiding food that can cause gas, such as artichokes, Brussels sprouts, and milk. 

• Treating any constipation issues. 

• Practicing yoga mudras that ease the digestive tract, such as the Vayu mudra. 

 

Possible Side Effects

The majority of stomach bloating cases are rarely a cause for concern. However, there can sometimes be unpleasant side effects associated with stomach bloating, which may be signs of a serious underlying medical condition. 

 

If you experience any of the following side effects while you've got a bloated stomach, then you should seek medical attention right away: 

 

• Difficulty breathing 

• Pressure or pain in the chest area 

• Fever 

• Dizziness 

• Fatigue 

• Rapid pulse 

• Jaundice-like symptoms 

• Severe abdominal pain 

• Vomiting blood or a dark-colored liquid

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Sedentary Lifestyle: Clear Signs You Aren’t Active Enough

We are all aware that exercise and movement are important components of health. But how many of us actually move enough throughout the day? The truth is that a lot of people end up following a sedentary lifestyle without even realizing it. The ongoing pandemic, which has forced millions of people to work from home and stay at home all day, has only aggravated the issue, as more and more people are sitting on a chair all day without moving much.

Not all of us have the time to hit the gym every day, but doctors say that even light exercise and movement – from a walk around your block to a light yoga session – can have a significant impact on your overall health and well-being. But how can you tell that you're not moving enough? Your body will let you know through these subtle but clear signals, so all you have to do is to watch out for them.

 

1. You're regularly constipated

Constipation can happen due to various reasons, including dehydration and a diet poor in fiber. However, according to the Cleveland Clinic, constipation can also occur when you're not getting enough exercise. 

 

When we move more, our GI tract moves more as well, and that makes our bowel movements normal. To keep our bowel movements regular, we must move regularly throughout the day, especially as we age. On the other hand, if you keep sitting in a chair or lying on a sofa for most of the day, your bowel moments will suffer. Therefore, make it a point to take little breaks throughout the day where you get up and stretch or take a walk for a few minutes. That will certainly make a big difference in your gut health.

2. You’re always fatigued without even doing too much work

Have you been feeling sluggish or fatigued for most of the day, even though you are hardly doing any physical work? If this is happening even when you are having sufficient food and are sleeping properly, it could be a sign of too little movement. Research published in Fatigue: Biomedicine, Health & Behavior says that even one low to moderate-intensity exercise for 20 minutes can boost one’s energy and decrease fatigue. 

 

This isn’t particularly surprising, as previous studies have also suggested that exercise boosts the amount of oxygen and nutrients that reach your tissues. But if you spend most of your day sitting or lying down, then your tissues won’t get that necessary dose of oxygen and nutrients, leading to tiredness or fatigue. 

 

3. You're always out of breath

Do you often find yourself being winded or feel out of breath after climbing the stairs or taking a short walk? That may be another signal that you need to include some cardio exercises in your daily routine. 

 

If you don’t train the muscles that help your lungs expand and contract sufficiently, they will start losing strength. As a result, you will start feeling out of breath quicker. Over time, the lungs and the heart of those who have settled into a sedentary lifestyle will become weaker, and you will feel overworked as a result of even minor physical activity. The best remedy for a tired heart and lungs is to keeping your body active because the less activity you do, the more breathless you are likely to feel.

4. Your joints hurt

Stiff and painful joints can be an indication of inflammatory conditions like arthritis or an autoimmune disease. However, this may also mean that you aren’t using them enough during the day. Healthy joints need to move - plain and simple. Our knees, shoulders, and ankles have a lubricant called synovial fluid in them. According to Arthritis-health, the primary function of this fluid is “to provide cushion and lubrication for joints.” 

 

Additionally, synovial fluid delivers nutrients to cartilage (the tissue that keeps joint motion fluid). It is vital to keep joints active and moving frequently to circulate the synovial fluid throughout the joint. Being sedentary for long hours can slow down the production of this fluid in our joints, causing pain and stiffness. So, put your joints to work by making sure you walk at least 15-20 minutes every day.

5. Your muscles suddenly feel tight

Some muscles can get tight due to restricted movement too. This particularly happens when you spend long days and weeks working at a desk or when there's a lack of physical activity for an extended period altogether. Basically, when you stop moving your muscles, they tend to tighten up or freeze. When this starts happening regularly, even simple daily activities will start feeling uncomfortable. 

 

Just moving your muscles and getting the blood pumping to that area of your body will be sufficient to ease the pain and discomfort. You don’t need to start doing any high-intensity lifting or cardio to improve your muscle strength. Simply spending a few minutes three or four times a week stretching your body will keep them in good shape.

 

6. You're irritable or sad for no reason

Lack of body movement doesn’t just affect your body; it can also affect your mood. Regular exercise makes our body release chemicals called endorphins, also known as 'happy hormones.' These hormones help trigger a positive feeling in the body and also help relieve stress. Now, when you start leading a sedentary lifestyle and stop moving around much, those endorphins are unlikely to be released, and you might end up feeling irritable or sad for no reason. 

 

So, if not for anything else, you can start exercising regularly to keep yourself in good spirits in these difficult times. Try and include light-weight cardio exercises like walking, cycling, or swimming in your daily routine to keep your mood positive and stable.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement