bloating It’s a common complaint that causes discomfort, pain, and social withdrawal. But have you ever wondered why it happens regularly and what you can do about it? If you’re looking for answers to these questions, nutritionist and lifestyle educator Karishma Chawla is here. I’m in
Common factors that cause swelling are:
* Water retention and dehydration
* Consumption of high carbohydrate and processed foods
*constipation and gas: intolerance to certain foods
* low stomach acid
*food sensitivities
*Hormonal imbalance can lead to high insulin levels, causing water retention and bloating
* Menstruation
*It’s a quick meal
* Don’t focus on eating
*milk
*Certain vegetables can cause gas and gases bloating
What can I do to help?
Set up routines. Slowing down the pace in the morning helps things run more smoothly.
for example
*drink water with lemon
* Simple stretches or yoga and movements
*Self-massage: Massage the intestine with two fingers in a clockwise and concentric circle.Induce relaxation with castor or coconut and peppermint oils
“Overuse of laxatives can lead to dehydration, electrolyte deficiencies, and disrupt the body’s natural production of digestive enzymes,” Chawla said.
Instead you should include Digestive organ Bitters such as saunf (fennel seed) and black cumin seed water. Take these slowly with him 15 minutes before meals to stimulate the secretion of digestive juices that aid in digestion. According to Chawla, low stomach acid is usually caused by stress or age. It can cause bloating and gas,” she said.
*Intake of protein and water is also effective.
*Chew each bite 20-30 times for best results. Remember, digestion starts in the mouth, stressed Chawla.
Diarrhea, constipation, and excessive bloating are signs of intestinal health problems. (Source: Getty/Thinkstock)
Chawla also cites some other helpful food and lifestyle adjustments.
milk: An intolerance to cow’s milk can cause bloating and gas due to the presence of lactose.Ideally, you should switch to alternatives such as almond milk, coconut milk, and lactose-free milk.
Food sensitivities: food intake Anything unsuitable can lead to indigestion, and large particles of undigested food can lead to leaky gut, which can cause bloating and gas. Common irritants to the gut, such as processed foods, can be examined to better understand this condition.
cruciferous vegetables Other foods such as cabbage, cauliflower, broccoli, kale, bok choy, and beans can cause gas. Also, consume less.
limit carbonated drinks and alcohol consumption.
avoid sugar and sugary foods. Too much sugar breeds bad bacteria that cause inflammation in your gut.
Add probiotics In the form of supplements and fermented vegetables to aid intestinal health for optimal digestion. Fermented vegetables include carrots and cucumbers. They contain beneficial bacteria. Add prebiotcs. These are fiber-rich foods inhabited by bacteria. These include whole grains such as amaranth, millet, and high-fiber fruits and vegetables.
Add turmeric. This spice helps break down food, aids digestion, and reduces inflammation. Mix a teaspoon of cold-pressed coconut oil, a pinch of turmeric, and a pinch of black pepper for better absorption.
Do you have raw turmeric in your diet? (Source: Getty Images/Thinkstock)
supplement it can help bloating Water retention is B6, GLA, fish oil and probiotics.
Take a deep breath, pray, chant, or meditate. This stimulates the vagus nerve which helps stimulate the parasympathetic nervous system resulting in optimal digestion and prevention of bloating, gas and other stomach problems.
Precautions during meals
・Don’t be afraid to eat.
・Avoid watching TV or being in front of a computer or phone while eating.rather focus on food
・Focus on texture and taste
– Share meals with loved ones
– Say a prayer of thanksgiving before each meal, Chawla said.
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