Bloating: Causes And Prevention Tips
How often do you hear yourself or friends complain about bloating? We often just say we’re bloated when we feel full, but for many women, the problem relates to a chronic underlying condition. If you feel bloated often, you may have a condition like irritable bowel syndrome , which affects up to 24 of women.
Here are some common causes of bloating and tips on preventing this uncomfortable condition.
When Should I Talk To A Doctor About Endometriosis And Weight Gain
You should make an appointment with your gynecologist if you have any signs of endometriosis, such as:
- Bleeding or spotting between periods
- Digestive symptoms such as diarrhea, constipation, nausea, or bloating
Many reproductive health issues such as polycystic ovary syndrome or fibroids can cause similar symptoms. Your gynecologist can run tests and use imaging studies like ultrasounds to identify the underlying condition causing your symptoms.
Additionally, you can make an appointment to talk to your doctor if youre frustrated by your weight gain and cant lose weight by changing your diet, even if you dont have any other endometriosis symptoms.
Your provider can determine if a health issue is interfering with your weight loss and provide treatment options and advice to help you reach your ideal weight.
Youre Drink Carbonated Beverages
The carbonation in sparking water has also been known to cause gas, bloating and reflux in some people, says Rizzo. If you notice that youre bloated after drinking seltzer, then its time to switch to plain water.
That said, zero-calorie unsweetened seltzers are a great pick for general health and good hydration. Just go easy, okay?
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Help Is It Bloating Or Weight Gain
Do you ever wake up with a flat stomach and by the end of the day find you cant even button your pants around your protruding belly? Did you gain weight in one day? How did that happen so fast? Yes, its possible that your clothes dont fit because youve been slowly gaining weight, but the cause could also be something simpler. It could be bloating.
Luteal Phase Progesterone & Estrogen Peak And Drop
The luteal phase occurs after ovulation and before the follicular phase/menstruation and typically lasts for 12-14 days. Progesterone is the dominant hormone in this phase and will increase and peak around halfway through the luteal phase. Estrogen will also increase, albeit to a lesser degree than progesterone.
The increase in progesterone helps to thicken the uterine wall in preparation for the implantation of a fertilized egg. However, if an egg is not fertilized, progesterone and estrogen levels start to which will then trigger menstruation. The fluctuation in progesterone is associated with the common symptoms of PMS that most people tend to experience such as mood changes, breast tenderness, headaches, bloating, thirst and appetite changes, acne etc.
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Lose The Fibroid Weight
If you happen to be diagnosed with uterine fibroids, treatments are available that can shrink your fibroids or remove them altogether. Interventional approaches are certainly effective at returning the uterus to its normal size and have been the standard of care for symptomatic fibroids for multiple decades.
And more recently, certain over-the-counter dietary supplements have been looked at as a way to keep fibroids in check.
Dietary Supplements: while not formally recommended in medical guidelines due to the limited evidence supporting them, green tea extract and vitamin D supplements have been assessed in small clinical studies, and preliminary evidence suggests that long-term use of these supplements may shrink or halt the growth of fibroids.
Uterine Fibroid Embolization : This is a minimally invasive medical procedure in which micro-sized beads are injected into the fibroid. These beads cut off the fibroids blood supply, causing them to starve and shrink.
Myomectomy: This is a major surgical procedure in which fibroids are cut from the uterus while keeping the uterus intact. Myomectomy may not be ideal when there are multiple fibroids.
Hysterectomy: This is a major surgical procedure in which the uterus is removed. Despite the availability of less invasive treatments that keep the uterus intact, like UFE and myomectomy, hysterectomy is still widely used to treat uterine fibroids.
Have You Changed Your Lifestyle
Have you been eating out more than usual? Did you get an injury that made you less active than you were? Or are you taking a medication that can cause a lot of extra bloating?
Even the most minute lifestyle change can cause the biggest difference in how your figure looks. Stress, insomnia, and unhealthy habits are all factors that can contribute to extra weight or bloating.
Bloating can be caused by irritable bowel syndrome and certain food sensitivities. Other times, you might have eaten one too many broccoli. When you are aware of how your lifestyle affects your body, you can catch hidden red flags in your body or tweak your lifestyle to get rid of that uncomfortably tight waistband.
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The Verdict: Water Weight Isnt As Real As Weight From Muscles And Fat But It Does Exist
Look, thereâs no way youâre going to suddenly gain three pounds of fat overnight. “Water weight is real for some people,” says Katherine Zeratsky, R.D., L.D., a specialty nutritionist and dietician with the Mayo Clinic and coauthor of The Mayo Clinic Diet. “Having too much salt or sodium in the body is a big factor, and so is being sedentary and not moving around enough.”
To be clear, weâre talking about water weight as “bloating” and not chronic water retention, which indicates a malfunctioning of your kidneys or hormones. Bloating is sporadic, usually triggered by diet or lifestyle, and can be remedied without a trip to the doctor — though the kidneys do play an important role. “The kidney is a dynamic organ,” says Zeratsky. “It decides whether to hold on to water. If youâve had too much salt the night before, then your kidneys will hold on to more water to dilute or correct that salty imbalance… Then they flush it all out.”
Extra water is typically stored all over your body in the tissue or between blood vessels, and tends to pool in the extremities . It may seem counterintuitive, but your body also tends to store water when youâre dehydrated: If youâre not drinking enough, your salt/water ratio becomes unbalanced and your body will hang on to any extra fluids until the balance is restored.
Since fooling the scale is no longer an option, here are some better ways to ditch that water weight fast:
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Polycystic Ovarian Syndrome Is Characterized By Higher Than Normal Testosterone Levels
Polycystic ovarian syndrome is a hormonal disorder that affects many people with ovaries. Saeed said people with PCOS can have higher than normal testosterone levels and subsequently gain weight.
It is thought these high levels of testosterone might cause this typical male pattern of weight gain, he explained. He recommended speaking with your doctor if you suspect you have this condition.
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How To Deal With Bloating At Home
Lifestyle coach Luke Coutinho is of the belief that bloating, acidity, gas, flatulence and constipation are all signs of poor gut health. Including more probiotics and prebiotics in your diet can provide gut-friendly bacteria and improve gut flora, and overall gut health. Besides, following are other home remedies that can help in keeping bloating at bay:
1. Go for a walk if you feel bloated after your meals. It can help in releasing excess gas and stool.
2. Consume fibre, but not too much of it. Increasing fibre-intake is promoted for weight loss and proper digestion. But, excessive fibre or taking too much fibre at once can make you feel bloated. To prevent this, increase your fibre intake gradually and have a balanced meal comprising equal portions of fat, protein, carbs and fibre.
3. Avoid sodas and drink water. Craving for sodas with food becomes common when you drink sodas regularly. Get off sodas completely to prevent bloating and also unnecessary weight gain.
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4. Be more physically active throughout the day and exercise regularly. Exercise helps in getting rid of extra sodium through the body in the form of sweating. This, in turn, helps in keeping water retention and bloating at bay.
Why Am I Bloated 5 Common Reasons
Now, you might be wondering where that feeling of a bloated stomach comes from. There are many reasons for abdominal pain and a hard belly. Both of these show that something has triggered your digestive system, so its important to look at some common bloating factors.
Here are 5 reasons you might be bloated:
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Prevent: Drink More Water
You might think that putting more water into your body adds more water weight. It turns out that the opposite is true.
If your body feels starved for water, it will hold on to whatever water it has. So, if you’re retaining water, make sure you’re getting plenty of H2O, especially if you’re also eating foods that are salty or high in sugar.
It might also help to limit tea, coffee, and alcohol, all of which can be dehydrating. Cranberry juice, on the other hand, has a slight diuretic effect and may help flush out some excess water.
Should You Really Care About Water Weight
Yes, and no. There are some causes of water weight gain that you cant help . In that case, dont worry about the fluctuations that are just a normal part of life. If it helps, avoid weighing yourself when youre on your cycle to avoid unnecessary discouragement.Bloating thats caused by lifestyle factors, like consuming too many processed foods and not drinking enough water, is a sign that your bodys needs for proper hydration/salt balance arent being met. These needs should be addressed for improved health. While water weight gain isnt the same as gaining pounds of fat, it can be a good indicator of how healthy your diet and lifestyle are. Making small, consistent changes can lead to big, long-term results. Start drinking more water by adding one glass per day. Start moving more regularly by adding 5 minutes to your walking time each day. Increase the number of fruits and vegetables in your diet by making one food swap at a time. Keep taking steps forward until youre meeting the daily requirements for exercise and diet, and water weight gain will be a thing of the past.
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Modify Your Eating Habits
Avoid Sugary Foods and Beverages
The most crucial part of making a dietary modification is avoiding any form of sugar in your meals. Hence, if you wish to cut on the belly fat, avoid sugar-sweetened beverages. Instead, you should drink healthy beverages like smoothies, buttermilk, green tea etc.
Consume Plenty of Soluble Fibre
Soluble fibre helps to keep you satiated for a longer duration. As a result, it curbs the urge to binge eat unhealthy snacks between meals. Therefore, it helps you consume fewer calories and prevent excess weight gain or fat accumulation. Furthermore, soluble fibres improve your digestion. A healthy digestive system and fewer calorie consumption are the key factors responsible for managing healthy body weight.
More Proteins and Fewer Carbohydrates
Proteins are essential for weight loss as they reduce the levels of the hunger hormone ghrelin. In addition, proteins boost the appetite-reducing hormones GLP-1, peptide YY and cholecystokinin. As a result, proteins help cause an automatic reduction in calorie intake. Furthermore, proteins boost your metabolism and help burn more fats.
Studies suggest that an increase in dietary protein from 15% to 30% of energy at a constant carbohydrate intake produces a sustained decrease in ad libitum caloric intake. As a result, it leads to significant weight loss.
Drink Plenty of Water
Besides all these healthy eating strategies, a crucial strategy is to eat mindfully to avoid overeating.
- Get Adequate Sleep
Does Having Endometriosis Make It Harder To Lose Weight
Yes, many women with endometriosis struggle to lose weight with diet and exercise changes alone.
However, the hormonal imbalance that contributes to endometriosis and the progesterone-based treatments can interfere with your bodys ability to lose weight.
In addition, these hormones can also cause bloating, which can make you feel heavier or bigger than youd like.
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Is It The Time Of The Month
According to this study, bloating is most prevalent before and during the menstrual period. The main culprit? Your fluctuating estrogen and progesterone levels.
Because of this hormonal imbalance, youre more likely to retain water and salt, which will make your abdomen swell up like a balloon.
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If Your Extremities Such As Your Wrists Ankles Or Fingers Are Swelling It’s Probably From Water Weight Gain
If you’ve noticed your wrists or ankles are swollen or your rings are tighter than usual, that probably means you’ve retained some water.
“For the general public, they can just see swelling and fluid around their ankles, socks that leave indentations, for example. That’s all water retention, water weight, that’s causing weight gain,” Dr. Salerno said.
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If Youre Bloated Sluggish & Struggling To Lose Weight This Is For You
Being bloated isnt much fun.
Nor is having no appetite, feeling sluggish and uncomfortable, and struggling to lose weight
If any of the above symptoms are present it could indicate a digestive issue or deficiency. An often forgotten and overlooked component of any weight loss programme.
Not only is a healthy digestive system and gut fundamental to being able to lose weight effectively, but is very closely linked to general well-being, mental health and a strong immune system.
After all, you could be eating healthy foods as part of your nutrition plan, but if your body cant digest and absorb these nutrients properly you wont change much, if at all.
In todays blog post Ill discuss some common reasons why people experience digestive discomfort and some top-level strategies on what to do about it so you can get back to better health soon.
The strategies are designed to build upon each other, so do step 1 before moving on to step 2, and so on.
You Drink Too Much Booze
The Dietary Guidelines recommend that men have two alcoholic beverages or fewer each day, if any. If youre a big beer drinker, you may notice that the bubbles in the drink make your stomach bloat, says Rizzo.
On top of that, alcohol has unnecessary calories that may lead to weight gain and alcohol also dehydrates you, which means that you will retain water and feel bloated, Rizzo adds.
Having a drink every now and then is perfectly fine, but try and keep it to a minimum if you want to fight bloat.
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Prevent: Try Supplements Or Water Pills
Some of the best supplements that may help reduce water weight include vitamin B6, magnesium, and dandelion. Particularly, magnesium is an electrolyte that helps control the amount of water inside of your body.
Per the National Institutes of Health, some evidence suggests that vitamin B6 supplements not only reduce water weight from bloating but also decrease symptoms of premenstrual syndrome . However, more research is needed to know exactly how vitamin B6 affects PMS symptoms.
Additionally, dandelion supplements may help reduce water weight by telling your kidneys to get rid of urine and excess sodium.
/5if Your Stomach Sizes Keep Changing
Do you feel big particularly after having your meal or on fixed dates like when you are menstruating? If yes, then it might not be weight gain, you are just bloated. If you have really gained weight, your belly will stay enlarged all the time. Your belly can swell when you are bleeding or when you have not pooped or even after consuming too much salt.
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Youre Drinking Too Much Booze
You know the feeling after having one too many the night before: FULL.
The Dietary Guidelines recommend that men have two alcoholic beverages or fewer each day, if any. If youre a big beer drinker, you may notice that the bubbles in the drink make your stomach bloat, says Rizzo.
On top of that, alcohol has unnecessary calories that may lead to weight gain and alcohol also dehydrates you, which means that you will retain water and feel bloated, Rizzo adds.
Having a drink every now and then is perfectly fine, but try and keep it to a minimum if you want to fight bloat.
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How To Lose Abdominal Fat
Most of us deal with abdominal fat. If youre trying to lose a few pounds to reduce abdominal fat, you may decide to adjust your diet and increase your physical activity.
Overall, losing abdominal fat is a balance of diet, exercise, and lifestyle changes. This includes eating more fruits, vegetables, and lean protein, and reducing the amount of trans fat, refined carbs, sugar, and alcohol you consume.
On the movement side, make sure to get at least 150 minutes of cardiovascular exercise each week. Additionally, 2 days of strength training per week can help reduce abdominal fat.
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