Bloating: 6 tips to avoid a swollen stomach
Many of us experience bloating on a fairly frequent basis, but the good news: a few simple tips that can be applied can prevent a swollen belly.
Flatulence: Drinking enough is essential
Puffiness can be directly related to poor hydration. On the other hand, due to a poorly moist food bolus stagnation for a long time in the gastrointestinal tract. The result: food ferments, producing gases that cause bloating ... On the other hand, because poor hydration often leads to water retention: the lack of
water actually causes the body to create reserves "just in case". This can cause swelling in the abdomen as well as in the face and hands ... This phenomenon is amplified when you consume a lot of salt and in the premenstrual period. Solution: Drink enough every day, if possible 1.5 to 2 liters of water. Note: Herbal teas, broths and other soups count towards your fluid intake. At the same time, you can choose the activated charcoal treatment, the ally of digestion!
Reduce your salt intake to avoid bloating
Excessive consumption of salt exacerbates water retention: it is better to limit its consumption to avoid swelling of the abdomen. By the way, limiting salt intake can also prevent high blood pressure ... In practice, we prefer spices at the expense of salt to season our dishes, and do not put a salt shaker on the table: it saves us from mechanically re-salting our plate ... We are also wary of Hidden salt, present in many commercial "ready" foods: hamburgers, fried fish, chips, soy sauce, pickles ... the list is long: we can even find it in desserts and sweet pastries. The best solution against hidden salt: prefer homemade as much as possible.
The right proportion of fiber
A lack of dietary fiber or, conversely, the development of flatulence, which is generally accompanied by other disorders of the digestive system (examples: diarrhea, constipation, stomach pain), because it has a significant effect on the speed of intestinal transit and on the quality of digestion. Fiber is mostly found in fruits, vegetables, legumes, whole grains, and legumes. It is best to seek medical advice to find out what percentage you should increase or, conversely, reduce your fiber intake.
Abdominal muscle strengthening
Abdominal swelling is sometimes associated with a lack of tone in the abdominal muscles: too relaxed muscles slow down the transit of the intestines and the accumulation of gases, which leads to flatulence ... Regular exercise is then the best solution. Some sports are famous for their flat effect, such as running for example, but in the end, it is necessary above all to choose an activity that satisfies. Otherwise, we quickly risk abandoning our efforts...
We learn to breathe better
Breathing exercises to find a flat stomach? The idea may seem strange at first glance, but nevertheless, some breathing exercises, such as false thoracic inspiration for example, make it possible to gently strengthen the abdominal muscles. Other benefits of these exercises? They are easy to perform and do not pose a risk of injury associated with abdominal sessions ... By the way, they also help in the rehabilitation of the perineum after childbirth, reducing the risks of organ descent and incontinence.
We fight stress
Stress mechanisms can have a significant impact on the digestive system: they can, in particular, lead to inflammation of the gastrointestinal mucosa, which leads to various disorders such as bloating and stomach pain, for example. To effectively combat stress, you need to start by understanding the cause, and then come up with effective solutions: sometimes it is enough to delegate more tasks at work or at home, for example. In addition, massage or engaging in relaxing activities such as meditation and yoga can also help.