Hiit Bloating Where It Hurts
Along with the circulatory benefits of cardiovascular work, getting your sweat on is a great way to shed that feeling of heaviness you experience when youre a little bloated. HIIT, or high-intensity interval training, workouts get your blood pumping, reduce body fat and encourage sweat, which will rid your body of toxins.
Eat Less Salt And Potassium
A recent study indicates excessive sodium consumption can cause gastrointestinal bloating. Potassium-rich foods, like ripe bananas, help counteract effects of excessive sodium consumption because potassium regulates fluid balance in the body. The typical American diet can be very high in sodium, even some seemingly healthy foods can have high amounts of sodium!
This Holistic Candida Cure Program Gave Me My Life Back In Shorter Time Than I Thought Possible
I started getting relief from the awful bloating pressure within the first day, and from then on it just kept getting better as my bloated belly reduced.
Candida overgrowth is a yeast infection in the gut and can move to other parts of the body, including the brain, hence brain fog. It can cause extreme bloating, difficulty breathing, acid reflux, back pain, joint pain, side aches, skin disorders, and a multitude of other symptoms that can be and are life changing for many people.
Your Excessively Bloated Stomach May Be Caused By
A Candida Yeast Overgrowth Infection, Just Like Mine Was.
You can find out if yeast overgrowth is the culprit causing your illness, pain, extreme bloating or skin conditions. At the end of this article there is a link to Candida overgrowth testing, it is simple, free and you do it yourself at home.
It just amazes me how candida overgrowth is everywhere causing a multitude of different symptoms, and most people are not even aware or never heard of Candida Yeast Overgrowth Infection.
The good news is, there is a cure and this holistic approach for curing a Candida yeast infection ishelping thousands of people get rid of their extreme bloating and many other poor health symptoms related to a yeast overgrowth. And theyre doing it without drugs, creams or lotions!
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What Is A Bloated Stomach
A bloated stomach is first and foremost a feeling of tightness, pressure or fullness in your belly. It may or may not be accompanied by a visibly distended abdomen. The feeling can range from mildly uncomfortable to intensely painful. It usually goes away after a while, but for some people, its a recurring problem. Digestive issues and hormone fluctuations can cause cyclical bloating. If your bloated stomach doesnt go away, you should seek medical care to determine the cause.
Pay Attention To Various Forms Of Sugar
Just about everything we eat daily contains sugar. Sugar alcohols like xylitol, mannitol, and sorbitol have FODMAP properties and can lead to bloating, says Lindsey Bristol, M.S., R.D., author of The Sexy Abs Diet. The body has a hard time digesting these artificial sweeteners, which can lead to a bloated stomach. Instead, explore healthier food swaps to reduce bloat, such as stevia, agave, or natural honey, and limit them as much as possible.
Watch out for hidden sources of sugar in your regular diet, too. Processed foods, such as breakfast cereals, protein bars, and condiments, including ketchup, tomato sauce, and marinades can contain sugar in other forms. Read labels and opt for cleaner versions of products that have minimal sugar and additives. Eat whole foods as much as possible.
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Undo Damage From A Night Out
If you knocked back a few too many drinks on the boardwalk last night and chased them with salty food, your stomach is probably feeling swollen from the alcohol and salt. The fix: drink 12oz of coconut water shortly after you wake up to rehydrate and help eliminate bloat. The potassium in the water helps balance sodium levels in the body and can help fight water retention, says Palinski-Wade.
Let Go Of Food And Weight Obsession
Harboring negative thoughts by obsessing over what you ate that day or the fact that you couldnt make it to your workout can seriously affect your overall attitude. Let go of these thoughts don’t allow yourself to obsess about food, your weight, what you are missing or how you will indulge later. Stay in the present moment its the only one you have.
Physical activity is the glue that holds all of the typical de-bloating tricks together, but it also goes along with loving yourself. When you feel confident in your body, youll look it as well. We all have the right to look and feel our best, no matter our size. So, I encourage all of you to drink your water, eat your fiber-rich foods and get moving!
Nikki Warren, is the co-founder of Kaia FIT, a holistic fitness and nutrition program designed for women, by women.
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Secrets To Beat Belly Bloat Fast
Summer is fast approaching, and if youre feeling a little residual belly bloat from your winter hibernation, youre not alone. Beach season can certainly creep up on us and leave us feeling like we could have worked just a little harder to feel confident in our skin. Believe me, it happens to the best of us.
Here are a few simple slim-down hacks to combat the dreaded belly bloat and maintain a flat tummy all summer long.
Avoid Rapid Weight Gain
Rapid weight gain is linked to bloating for several reasons.
First, a buildup of fat in your stomach area may constrain your bowels, increasing tension and contributing to bloating. Additionally, fat may have inflammatory effects, contributing to hypersensitivity in your gut .
Finally, unwanted weight gain may cause you to focus attention on your stomach area, which may increase your perception of bloating .
If you have overweight or obesity and are experiencing bloating, trying some healthy strategies for weight loss such as exercise and limiting portion sizes may be beneficial.
Rapid weight gain may contribute to bloating by increasing bowel tension, inflammation, and mental focus on your stomach area. Conversely, weight loss may help reduce these effects.
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How Can I Prevent Stomach Bloating
If your stomach bloating is caused by diet or alcohol, you can help prevent it by making some lifestyle changes. Some good general guidelines include:
If the cause of your bloated stomach is something more specific, such as specific food intolerance, perimenopause or a medical condition, you might need a little help with diagnosis, treatment and prevention. Some options include:
Food Intolerance And Bloating
Food intolerance can lead to bloating when:
- your bowel does not empty properly
- the food causes gas to be trapped
- too much gas is produced as a reaction to the food
The most common foods to cause problems are wheat or gluten and dairy products.
The best approach if you have a food intolerance is to eat less of the problem food or cut it out completely.
Keep a food diary for a couple of weeks, noting everything that you eat and drink and when bloating troubles you most. But do not get rid of food groups long-term without advice from your GP.
Find out more about food intolerance.
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What Causes Bloating During Intermittent Fasting
WebMD Health reports that one in ten individuals experience some level of regular bloating. Further information on the latest health and diet trends indicate staying hydrated is an essential intermittent fasting and bloating prevention criterion. Insufficient water and the bodys digestive process atomically slows down, causing a backup effect bloating.
Two foods groups that offer health benefits for losing weight are high protein and whole grains . While dieting, these two food groups do help to satisfy your hunger quickly. But for your body to digest these foods, it needs a higher level of water intake. If your body becomes dehydrated, it naturally responds with bloating and constipation.
Tips and habits to remember while fasting:
- Drink water even if youre not thirsty.
- Quench your thirst and curb dehydration.
Another common food group associated with dieting contains sugar and starch. Although your body needs these two nutrients to stay healthy, the sugar and starch compounds found in certain fruits or vegetables can cause bloating.
While were talking about sugar, you need to understand that sugar substitutes or artificial sweeteners are difficult for the body to digest. The problem with these ingredients is that they cause the bodys digestive system to produce more gas in the stomach, and occasional bloating.
Grab A Slice Of Watermelon
Remember how we want to stay hydrated to prevent bloat? Well, consider watermelon you hydration BFF. According to watermelon is an excellent choice of food for flushing our systems. The outlet noted watermelon is almost all water â 92 percent to be precise! So, eat up. If watermelon is harder to come by at the moment, go for an orange, which is about 80 to 90 percent water.
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How Do I Know If Im Bloated Or Fat
One easy way to tell the difference between bloat and belly fat is to note belly fat does not cause your stomach to expand wildly throughout the course of a day bloat does. One other way to tell the difference between bloat and belly fat is you can physically grasp belly fat with your hand, you cannot with bloat.
Also Hands Off That Salt Shaker
Is it just me, or does anyone else feel like their body almost immediately swells up after eating Chinese food? You want to know why? Much of it is packed with sodium. According to LIVESTRONG, sodium increases water retention in the body and therefore contributes to bloating and puffiness. In an effort to debloat, stop yourself before adding salt to your dinner, and read labels to ensure whatever you do end up eating isnât already rich in sodium.
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Does Intermittent Fasting Cause Bloating
While intermittent fasting is a very healthy lifestyle for most people, it is a known fact it can also have side effects. Bloating, for instance, is an issue reported by several people who fast especially women. On the other hand, others swear intermittent fasting cured them of their bloating issues. So, wheres the truth? Does intermittent fasting cause bloating?
Intermittent fasting can cause bloating. However, in most cases, it is not the fasting in and of itself causing this issue. Instead, the culprits are things like eating a low-fiber diet, dehydration, high-sodium meals, overeating during your eating window, and more. If you ask around, though, you might find people who can swear they did nothing wrong, and yet they still find themselves bloated.
So lets dive deeper into this topic and see when and why does intermittent fasting cause bloating and what you can do to prevent it or treat it.
Don’t Eat Two Hours Before Bed
Just like eating quickly can cause extra air to enter the stomach, eating too soon before bed can cause gut issues, since your body doesn’t have enough time to digest before sleep. By making sure you’re not giving your body extra work, it can focus on digesting the food that’s already in your stomach â and avoid bloating in the morning.
Mancella notes that while you might want to get rid of your bloat as fast as possible, it’s important to be wary of too-quick fixes. “If a fast-fix detox promises instantaneous results, expect it to be overpromising and under delivering,” she says. “Detox teas can also stimulate a diuretic effect and cause discomfort and simply add negative symptoms like gas to the mix.” The most important thing to do is “to be very in tune with our bodies to determine the main cause in order to prevent this from reoccurring,” she says. You know your body best treat it with kindness, and it’ll be kind right back.
This article was originally published on May 18, 2016
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Hydrate With More Than Just Water
You know how important staying hydrated is, but if you’re thinking, “Wait, doesn’t bloating mean I have too much fluid in my belly?” you wouldn’t be wrong. That’s why Mancella says it’s important to hydrate with both water and beverages that help balance your electrolytes. “Drinking enough water is one way to prevent fluid imbalance,” she says,” but “for some, over-consumption of water with the assumption that it will flush the body out can contribute to bloating and cause excess water to enter the gut.”
Instead, “consuming sufficient sodium and potassium can ensure that we are only holding on to water in the amounts that we need,” she says. Coconut water, Gatorade or Pedialyte, or even watermelon juice are tasty ways to hydrate and balance your electrolytes at the same time.
Pay Attention To Your Fiber Intake
Fiber is key for staying healthy. It keeps your digestive system chugging along smoothly and helps you feel satiated for longer, which is a plus if weight loss is what you’re after. The issue is when you go from eating very little fiber to taking in way too much, like when you’ve decided to overhaul your eating habits in an effort to get healthy. “Overdoing the fiber when you’re not used to it can make you really bloated,” says Langer. Too much fiber can be tough to digest and create gas, both of which might puff you up. Langer recommends aiming for between 20 and 25 grams of fiber per day and drinking a lot of water along with any fibrous food to help your body digest it more easily.
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Don’t Multitask When Eating
“I’m almost never just eating a mealI’m also on my computer or watching television or scrolling through my phone,” admits Lindsey Metrus, Byrdie’s senior editor. After a lifetime of bloat, she decided to try traditional Chinese medicine to ward off some of her discomfort. It turns out, the distraction was part of the problem. “Multitasking with some sort of digital distraction leads to overeating or scarfing down food hurriedly, which translates to poor digestion. It’s also one of the main reasons people face spleen qi deficiency,” according to Emma Suttie, D.Ac., AP.
Metrus continues, “I made it a point to enjoy as many meals as I could peacefully and undistracted, focusing on chewing each piece of food since breaking down foods before they get to the spleen means the spleen has less work to do.” Not only will chewing slowly encourage healthier digestion and, in turn, less bloat, but it will also speed up your metabolism .
Start The Day Off Right
This is a staple of the celebrity beauty diet for a reason: It works. A glass of warm water with lemon in the morning jump-starts your digestive system and sets everything off on the right foot, right away. For an added kick, sprinkle in some cinnamon or cayenne pepper for extra anti-inflammatory power.
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Causes Of Stomach Bloating
It can be challenging to determine the cause of stomach bloating. Some known causes of stomach bloating include:
- Excess gas in the intestine
- Small intestinal bacteria overgrowth
- Irregular amounts of microorganisms in the bowel
- Sensitivity or intolerance to food
- Sensitivity of perception to digestive tract
- Spinal curvature of the lumbar spine resulting in lessened abdominal capacity for gas
- Gastroparesis, a motility disorder that delays the stomachs ability to empty itself
- Anxiety, depression, and other gut-brain connections
Swap Unhealthy Fats To Reduce Bloat
Including too much fat in your diet will likely result in a full feeling, increased bloat, and digestive disturbance. Balancing healthy and unhealthy fats will help eliminate some of these symptoms. Healthy fat turns on the hormone leptin, which helps signal to your body when your stomach is full. It also dials down the hunger hormone ghrelin so that you feel as if you are satiated, Dr. Shemek says.
Keep in mind that although healthy fats are good for you, they can cause discomfort and expansion of the stomach as well. For instance, peanut butter can be hard to digest and can cause the abdominals to feel tight and distended, which may be linked to a food intolerance or an unknown peanut allergy. Experiment with other nut spreads such as cashew or almond butter as an alternative to reduce bloat.
Avocados are another popular healthy fat but should be proportioned wisely. They contain salicylates, which cause gas, bloating, and stomach pain, so eating too much could result in adverse effects. Try swapping avocado with hummus or edamame for a healthy alternative.
If you regularly suffer from bloat, take a look at your diet first. Even some of the healthiest foods can leave our digestive systems in a bit of distress. Try these easy foods swaps to reduce bloat next time your system is feeling a bit under pressure.
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Quick Tips On How To Debloat In 3 To 5 Days
Weve all been there. A special occasion or vacation is coming up fast, and the tight dress or bikini that was purchased in celebration is. just not fitting as planned. Sigh.
Its frustrating, yes, but first and foremost, our bodies bloat. Its natural, and it happens sometimes at inconvenient times.
Secondly, keeping in mind that you are human , there are ways to minimize the bloat youre experiencing. For this reason, we spoke to the pros about how to debloat within a matter of days to get back in a comfortable place.
Here are eight quick tips and tricks, encompassing both food and exercise, from two fitness gurus in New York City.