Beat The Bloat: The Guide To Feeling Lighter – All Year Long
Bloating is one of the most common wellness complaints – most of us tend to feel bloated from time to tine and for some, it’s worse during the warmer months.
Whether it’s caused by travel, rich meals, dehydration or even – stress, we have some of our top tips to help you feel comfortable.
The Good News?
Everyday bloating can be improved, and maintained, with a few simple tips and carefully chosen essentials that you can incorporate into your routine.
What Causes Bloating?
This is a top question yet quite complex as it’s normally not just one reason.
The common causes:
- Dehydration.
- Fizzy Drinks – Carbonated Drinks.
- Excess Salt.
- Digestive Imbalance.
- Hormonal Fluctuations.
- Stress.
- Alcohol.
It could be a mix of the above, it could be one.
If you tend to suffer with bloating, keep a food and wellness diary to keep track of your diet and lifestyle.
This will help you in the long-run as you’ll be able to see if there’s something that could be causing the triggers.
Hydration – The Ultimate Luxury
Strangely, by drinking more water, it’s known to reduce water retention.
One of the key recommendation always starts with increasing your water intake. Try it for a few days and see how you feel.
When you stay hydrated, this helps you system, and digestive system, overall. Allowing your body and system to run smoothly.
Try and aim for at least 1 litre per day.
If you can – 2-3 litres per day is fantastic. Especially beneficial when it’s during the warmer weather or after flights.
Upgrade Your Hydration – Beat The Bloat
You can upgrade your water intake and hydration with these top tips.
In the morning, start your day with warm lemon water.
Honey is optional. This helps to boost and kick-start your system for the day as lemon helps to cleanse, balance and reduce the bloating sensation.
- Mineral water with magnesium.
- Lemon and mint infused water.
Cut up a lemon into 4-6 large pieces and add them to your fresh water in the morning, letting it infuse throughout the day. Add a few mint leaves – top up as needed. (See the New tea launches from Lipton and Pukka.) - Herbal Teas.
Choose options such as peppermint, fennel or ginger which all help to soothe and calm bloating.
Eat To Beat The Bloat
When you’re feeling bloated, you can feel like you don’t want to eat larger meals and this is absolutely fine.
Here are some of our recommendations for foods that naturally support digestion and help to ease the bloating sensation.
- Cucumber.
- Watermelon.
- Kiwi.
- Papaya.
- Leafy Greens.
You can see that most options are water-based as these help your system, overall.
Kiwi is fantastic as this helps your to stimulate your digestive system – as do plums. Sweet purple plums.
For snacks, choose some of the options below.
- Greek Yoghurt.
- Blueberries.
- Papaya.
- Pineapple.
- Banana.
- Kiwi.
- Oats.
Greek yoghurt topped with toasted oats, blueberries, banana, pineapple, papaya and kiwi is a wonderful snack. Helping yo soothe and balance your system within whilst providing you with nutrition.
If you can, try and limit the below as much as possible.
- Excessive Salt.
- Large Portions.
- Alcohol.
- Fizzy Drinks.
Slow Down At Mealtimes
When you’re hungry, you want to eat as quickly as possible.
Mindful eating allows your digestive system the time to signal when it feels full and reduces swallowed air – one of the leading causes of bloat.
Try the below:
- Chew thoroughly – and slowly. This also triggers your mind into thinking it’s eaten more.
- Avoid eating and scrolling on your phone.
- Put your fork and knife down, in between bites.
- Finish your meal when you feel satisfied – not when you feel full.
Give your digestive system the time to signal and work, calmly.
Spa and Wellness Secret – How To Beat The Bloat
Lymphatic Drainage.
Luxury spas and treatment centres, offer lymphatic drainage massages and this is for a good reason.
The gentle technique encourages a healthy fluid movement and can temporarily reduce puffiness, particularly after travelling or an indulgent weekend.
Some treatments are recommended on a monthly basis however most people report seeing benefits after one treatment.
In addition to lymphatic drainage, look at the below.
- Dry Body Brushing.
- Sauna Sessions.
- Hydrotherapy.
Move Your Body – Beat The Bloat
You can help your body with gentle exercises throughout the week. Don’t push yourself to go through intense body workouts, start slowly and build yourself up to it.
Even a simple 20-minute walk after a meal can encourage healthy digestion and reduce the bloating.
Take a look at some excellent options:
- Swimming. Gentle swimming exercises help your body, overall.
- Pilates.
- Yoga.
- Cycling.
- Stretching.
- Walking.
Movement helps to stimulate the digestive system (tract) whilst reducing stress and this is a benefit for those who feel bloated or sluggish.
Try and incorporate one or two options into your routine, per week.
Stress and Why This May Be A Hidden Culprit
It’s no secret that stress is a key factor for a lot of health and digestive issues. Your digestive system and your nervous system are closely connected.
Through research, it has been shown that high-stress often leads to slower digestion which results in an increase in bloating and the feeling of fullness and sluggishness.
Here are some of our luxury wellness rituals that can help.
- Morning Meditation.
Before your coffee, spend 10-15 minutes going through a relaxing, revitalising morning meditation routine with soothing music. - Aromatherapy.
Perfect in the evenings, as you unwind and relax after a long day. Use oils such as Lavender, Rosemary, Chamomile and Eucalyptus to help soothe the senses – and mind. - Reading.
Instead of scrolling, opt for a hardback or paperback book – you know, traditional. - Evening Herbal Tea.
Choose flavours such as peppermint or sleep promoting herbal teas to ease your mind and allow you to relax. - Before Bed Shower – or bath.
Fantastic in the evening, you can use different products that help you with relaxation and allow you bring your system to peace with correct breathing work.
Helping your system, overall.
Sometimes, the most luxurious thing you can do for yourself is to simply – slow down.
When Should You See A Doctor?
Occasional bloating is common however there are times when a doctor needs to be seen.
If bloating is:
- Persistent.
- Painful.
- Accompanied with unexplained weight-loss.
- Causing severe abdominal pain.
Please visit your GP, practitioner and ask for a professional assessment.
Frequently Asked Questions
What Relieves Bloating Quickly?
Walking.
Staying Hydrated.
Comforting Foods.
Increase Water Intake.
All help to support your system and digestive system – reducing the feeling of bloating.
What Foods Are Best For Bloating?
As mentioned above, we recommend water-based foods that help with hydration for your system. See some of the options below.
- Cucumber.
- Ginger.
- Pineapple.
- Kiwi.
- Oats.
- Yoghurt.
- Watermelon
- Lemon.
- Lime.
- Mint.
- Blueberries.
Are Probiotics Worth Taking?
This is down to each individual. Some people tend to notice an improvement when taking probiotics but this depends on each person and down to the individual strength and probiotic options.
Can Stress Cause Bloating?
Yes.
Stress is a key factor when it comes to the digestive system. The gut-brain connection can be affected via stress and this can contribute to people feeling bloated.
Feeling lighter isn’t about restrictive diets, it’s about finding the balance and helping your system – overall.
Supporting your body on a day-to-day basis.
Hydrate.
Eat well.
Try to manage stress.
These are key factors when it comes to feeling lighter – embrace a few changes and move towards luxury wellness that help to make your healthy habits effortless.
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