Abdominal bloating can be extremely uncomfortable to go through. Most people have been in that situation at least once or twice in their life. Everything in the region feels full and tight with maybe a bit of tenderness too.
It is an unpleasant condition that can be the result of gas building up in the GI tract.
Here is a look at the top four ways to reduce bloating:
- Take a Walk
Physical activity is great for the bowels, especially if there is some slowdown. Those who have a sedentary lifestyle and experience bloating may want to incorporate an evening walk into their routine.
It does not need to be anything dramatic. Walking around the block at a leisurely pace for 15 or 20 minutes can help to release gas and improve any constipation one may be experiencing.
- Try Some Yoga
Yoga poses such as child’s pose, happy baby pose and squatting are known to be very useful in fighting off bloating.
These poses are great because of the way they impact the abdomen muscles. Any gas that is trapped in the area will quickly dissipate, reducing bloating almost immediately.
- Peppermint Capsules
If the above two tricks do not work, taking peppermint oil capsules is an option. It is handy to keep these around the house, especially for those who regularly encounter bloating problems.
Peppermint oil capsules are typically marketed at being useful for battling IBS or other bowel conditions, but they work great for dealing with bloating from excessive gas buildup too.
- Abdominal Massage
It is incredible what a quick abdominal massage can achieve for bloating, particularly when it is done with the correct technique.
Start with the hands above the right hip bone. The goal is to rub in a circular motion with gentle pressure, going towards the right side of the ribcage. Then do the same on the left side. Move down slowly toward the hip bone too – on both sides.
Long Term Bloating Avoidance
The above solutions are great when someone is attempting to get rid of bloating that occurs on a sporadic basis. But those who experience bloating chronically may want to change up their eating and lifestyle habits.
Adding more fiber to the diet is the ideal way to avoid bloating and other digestive issues. Fiber can be added to the diet through eating more fruits and vegetables, along with whole grains.
It is also helpful to limit the intake of fizzy drinks such as soda, sparkling juices and sparkling water. Whenever possible, these drinks should be replaced by water. Plain coffee and tea are also good drinks for those who want to get away from drinking carbonated soda.
The final tip for improving bloating and general digestive health is to be more active. Exercise is known to move stool and gas through the colon and out the body. When a person exercises, they are also releasing more sodium from the body, which limits fluid retention.
Concerned about bloating? Following the above tips can help resolve the issue in both the short and long term.