Hey, welcome back to my blog. It’s a misty morning so I thought I’d write a post since I won’t be going anywhere. I’ve just had my breakfast and Zac has gone to work. It’s 11am and I’m having a rest day since I’ve been working out almost every day of this holiday. I’m not even out of my PJs yet which is crazy for me. I feel like I haven’t had a proper rest day since the holiday started in terms of exercise. I’m keen to do some stretches later though just to stretch out my stomach muscles from yesterday’s work out because after I woke up I realised they were a little tight. I also think I’ll feel really refreshed after I stretch – I don’t know if that’s just a mental thing though ha.
The most exciting part of my day today will be the food shopping delivery – I’m not even joking haha. I’ve barely got any food in today so dinner tonight will likely be a soup where I chuck in any of the spare veg that we’ve got left over from the week! I’m trying to make a massive effort at the minute to recycle so we ask them to deliver the food without bags and we just run out with a big box when the delivery van gets to ours and it’s so much better.
Anyways, what I wanted to talk about was bloating! I was really bloated all last week and it got progressively worse over the week. It’s so weird how when you mention bloating to people it’s so much more common than you think, especially in women. I normally get it from eating out or eating foods that generally don’t agree with my stomach/not being conscious of certain ingredients. The bloating causes really bad stomach pains and makes me feel lethargic and bleh. I’ve been to the doctors and they’re doing tests to find out what it could be. I’m hoping they don’t just say its IBS because I know so many people who simply just get diagnosed with IBS when a doctor just can’t actually find what’s wrong. I’d rather actually find the source of the problem.
Whilst I’ve been off work I’ve been trying to be more mindful of what I’m putting into my body and my food combining. I’ve been reading a lot of articles and putting various strategies and tips to the test so I thought it would be a good idea to do a blog about it. Bloating can have such an impact on how you feel towards yourself mentally and socially and I know so many people who relate to that. There are a few things we can do in our everyday life to prevent it – so I’ve gave them a go.
- Make sure you’re not intolerant:
My first tip would be to rule out any intolerances/allergies so that you can make sure that you’re not wheat/lactose intolerant. These can be a main cause towards bloating or any irritation within the bowel. Make sure you actually get diagnosed by a doctor. So many people self-diagnose themselves with all these allergies and they limit themselves from a wide range of grains and vegetables because they think they have allergies towards them.
- Limit Carbonated Drinks:
Personally, I don’t think that carbonated drinks help the situation at all – e.g. Coke, Coke Zero – even ones that are zero calorie and no sugar as the fizz can still irritate you and the gas from the drinks can build up in your bowel which causes it to bloat, giving you a really uncomfortable feeling in your stomach.
- Limit Sodium:
This one is a difficult one for me because I LOVE salt. Highly processed foods tend to be quite high in sodium and low in fibre. These both are strong contributors to creating that gassy and bloated feeling. Sodium actually causes fluid retention which can give you that puffy bloated look. I would suggest being mindful of what foods you are putting into your body and reading the labels on food packaging. Try to aim for a maximum of 500mg of sodium per day.
- Wash your beans and veggies:
Beans have such a bad name when it comes to gas and bloating but so many people exclude these healthy, nutritionally dense foods from their diet purely because they’re afraid it’ll make them gassy. This isn’t the case for everyone. Make sure you wash them first because the water they are often stored in is actually the factor that often causes gassiness. You could even just try to eat them in small doses. Try to limit your acidic veggie intake – vegetables such as; broccoli, cauliflower, Brussels Sprout, Onion. These can be a massive contributor into feeling bloated. I know a lot of people who can’t have onion for this reason. If you’re unsure what acidic and alkaline vegetables are, just Google it and there are charts which show you which ones are acidic and which ones are alkaline. Try to stick to more alkaline vegetables if you feel like the acidic ones are making you feel bloated.
- Eat regularly:
Talking from experience, if you skip a meal or not eating enough your body actually produces a thing called enzymes, causing your stomach to react and cause an inflammation in your bowel. The build-up of acid will not only make you bloat but it will give you awful cramping pains. So, I suggest eating more regularly throughout the day and making sure you’re eating enough. Skipping meals isn’t gonna help with bloating – it’s going to make it worse!
- Don’t Drink While Eating a Meal:
Leave liquids for a time frame of 30 mins before or after a meal. I’ve found personally that if I’m not drinking with my meals I’m allowing my food to digest more naturally on its own.
- Be Mindful of Your Food Combining:
Everyone reacts differently to certain foods. I highly suggest having fruits and cooked foods separately and not combine them together within a meal – especially melons. Try to keep your melons early in the day rather than in the afternoon because if you are eating high water content foods after cooked, dense foods, the high water content food will actually try to digest a lot quicker than the cooked food therefore it will actually just clash and react badly within your stomach. This isn’t the case for everyone. This is only really if you find you do react funny with certain food combinations. I know that I do personally. I can have fruit within a time frame of an hour with cooked food but for some people that’s not the case. Some people can’t actually consume fruit at all after cooked food so you have to be mindful of your stomach and what works for you.
I hope these seven tips have helped you and if they have please let me know in the comments because I would just love to hear about it. These are just the seven tips that have worked for me recently. They really have reduced the bloating and general discomfort.
I really hope it helps – you just have to be mindful of what is going to help you in particular. Anyhow, this brings me to the end of my blog. If you’re new here make sure you subscribe to my posts. I try to post at least once a fortnight.