Bloating, causes and tools to support your body.
Ph: @amyshamblen
Bloating can be pretty uncomfortable, especially if you struggle with it everyday. Don't confuse a full tummy with bloating, bloating is more like having your stomach full everyday with no reason. You start feeling like everything you eat or do makes you get bloated.
I always recommend asking to be guided by a health practitioner but there are some tips that I would like to share that were useful for myself:
-Nutrition. Having a wholesome diet that includes real food and nutrients. If you follow a vegetarian/vegan diet or you think you struggle digesting plant protein such as grains, legumes, nuts and seeds, I highly recommend soaking them before cooking or consuming. The soaking process helps to eliminate the anti nutrients that occur naturally in the plants and also improves digestion.
If you think you might be eating too much fiber, you can reduce the consumption or distribute it during the day.
-Eating mindfully: The digestion starts before you eat. Preparing your meals mindfully and having a moment with your food, chewing it properly while seated is very important. I don't recommend eating while standing, working, watching TV or in a rush.
-Movement: Moving everyday is very important for our metabolism. You don't need to workout everyday, just a 30 minutes walk can make a huge difference.
-Stress management: Stress can have a big impact on our health including our digestion. If you struggle with digestive issues and bloating too often you can start by finding resources to manage your stress everyday. Having time for yourself, connecting with nature and doing things that you enjoy is very important. Try not to put extra pressure on yourself.
-Routine: Eating, exercising and going to bed at the same time everyday can have a positive impact on your health and help with digestion and other health issues. Our body likes some kind of structure, we’ll feel more relaxed and less stressed.
-Environment: Our home, our workplace, and the people that we see everyday, they are all part of our environment. Reducing the toxicity is very important for our health and nervous system. When we live surrounded by toxicity we tend to be more stressed and that impacts on our health and digestion.
-Rest and recovery: Being mindful about resting and recovery. Our body needs to slow down and disconnect sometimes. If we push too hard everyday, we will end up burning out ourselves and that can have an impact on our digestion as well. Be mindful about rest days.
These are just some simple habits and tools I have been implementing with myself. As a Health coach and holistic practitioner, I work with the bio-individuality of each person, if you struggle with any health condition such as bloating every day or too often, I recommend you consulting with a holistic practitioner to work with your personal situation.
Love,
Lucia x