5 Easy Ways to Beat Bloating

 

Do you sometimes start the day with a flat stomach, only to feel like your waistband doesn’t fit later on in the day? Ever wondered why this happens and what you can do to stop it?

 

Bloating is common. About 15-30% of people experience it regularly. It comes from having difficulties digesting food. And the symptoms come from excess gas, reactions to specific foods, or food not moving through you as well as it could.

 

There are many reasons you might experience these symptoms. It could be from a serious condition, or from a food intolerance to a particular food. It can also result from how you eat.

 

First things first. If you have an uncomfortable digestive issue like IBS (Irritable Bowel Syndrome), then make sure you see your doctor to rule out anything more serious. And if you know certain foods give you gas, then avoid them.

 

If you’re already doing the above, and still experience bloating, here are some great tips for dealing with it naturally.

 

Avoid Overeating

 

 

If you overeat at a meal, then you’ll feel bigger around the mid-section. You’ll feel more pressure in your abdomen. Plus, you’re giving your digestive system a hard time. It’s better to eat until you feel almost full and not overindulge. Grab an extra snack or small meal throughout the day if you have to. Just don’t over-stuff yourself in one sitting.

 

Avoid Sugar Alcohols

 

Sugar alcohols are low-calorie sweeteners made from sugars. In an ingredients list, they end in “-ol,” and include things like sorbitol, xylitol, and erythritol. They’re found in some chewing gums and sugar-free foods. Some people experience bloating after eating foods with these ingredients. This is because since sugar alcohols don’t get absorbed, they end up sitting in the GI tract. Try avoiding them and see if that helps you.

 

Don’t Swallow Air

 

 

Sometimes the gas that causes pressure in your digestive system is from swallowing air. Things like carbonated drinks are the biggest culprit. You can also swallow air when you chew gum or drink through a straw, so try ditching these.

 

You can also swallow air when eating too quickly or while talking. Which leads me to…

 

Eat Mindfully

 

Eating too fast doesn’t support good digestion. You can help the food move along by chewing it thoroughly and slowing down your eating habits. Be mindful and enjoy the time you are spending eating your meals. Savour your food so you actually remember eating it!

 

The feeling of stress can also cause increased bloating. Stress-reducing techniques can help improve your digestion. Try meditating or deep breathing before you eat. And read more tips on “how to eat” here.

 

Try peppermint

 

 

Peppermint oil has been shown to improve bloating. It’s thought to increase transit time by relaxing the stomach muscles and increasing the flow of bile. Try drinking peppermint tea to see if that helps reduce your symptoms. If that doesn’t work then diluted peppermint essential oil topically or supplements can help. Contact your healthcare provider or book a call with Bonnie here to discuss these options.

 

Bottom Line

 

There are a bunch of natural ways to deal with bloating.

 

First, avoid it by not eating things that give you gas or aggravate a digestive issue. Try not to overeat, consume sugar alcohols, or swallow air. Also, eating mindfully and reducing stress can help too. Finally, if you are experiencing bloating, enjoy a cup of peppermint tea.

 

If you do all of these, and still experience bloating, then you may have a food intolerance. If you have a major concern, then please see your doctor to rule out a more serious condition. If you think that food intolerance is the issue, book a call with Bonnie here to discuss.

Do you have a “Bad Memory”?

 

Like many people, I sometimes get the feeling that my memory isn’t what it used to be. Do you ever get that feeling too? We often assume that our forgetfulness is just a fact of life due to aging, but memory loss is not inevitable. Actually, there is a strong relationship between diet and lifestyle factors and cognitive decline. Read on for my tips to boost your brain health through nutrition.

 

Peppermint Tea

 

 

Peppermint tea is not only delicious but also boosts both long and short-term memory. As an added bonus, peppermint is also used as a digestive aid, reducing gas and increasing bile function. As an alternative, you can use aromatherapy of peppermint essential oil as it helps increase alertness. Enjoy your peppermint tea throughout the day, but to wind down before bed, switch to something more calming such as chamomile.

 

Turmeric

 

 

Turmeric is an anti-inflammatory herb commonly used in curries that also happens to be associated with improvements in working memory. This study found memory improvements using turmeric in amounts as we normally would in cooking. If you don’t like curry, no worries, there are other ways to enjoy turmeric! Try this popular turmeric tea recipe from Meghan Telpner.

 

Berries

 

 

Berries have a high level of antioxidants and vitamin C that are beneficial to brain health. Specifically, pomegranate and blueberries have shown benefits for memory improvements in those with memory complaints. I love including berries in smoothies, chia parfaits and on salads. This recipe from Damn Delicious is one of my favourites.

 

Healthy Fats

 

 

Optimal brain function requires key nutrients such as essential fatty acids. Many of us grew up with the incorrect messaging that fat was bad and would “make you fat”. Staying away from fat and consuming “low fat” products can be detrimental to our health. It’s easy to include healthy fats in our diet by snacking on nuts or seeds, adding avocado to salads, and combining coconut oil in our smoothies. In fact, coconut oil is associated with a boost in brain function after just one dose!

 

Download this meal plan with recipes and guide as it includes multiple coconut oil recipes you will love!

 

Lifestyle Factors

 

Diet doesn’t act alone in supporting our brain’s health. Lifestyle is a key component too! Adequate sleep and exercise are both associated with improved cognitive and memory function. And, since exercise improves our ability to get adequate sleep, it is doubly important! Make sure to choose an activity that you enjoy so you will make it a part of your life and look forward to it.

 

In the meantime, don’t forget to pick up this delicious meal plan!