Wellness
7 Ways to Decrease (and Prevent) Bloat Naturally
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We’ve all been there—unbuttoning our jeans after a big meal, changing into leggings as soon as we get home, bending over in pain from built-up gas. There’s nothing fun about feeling uncomfortable. Here are some methods we’ve found helpful for decreasing and preventing the (dreaded) bloat.
FOR DECREASING BLOAT
Use essential oils.
Try creating your own at-home blends using essential oils like ginger, peppermint, fennel, and lemon. If you don’t have these oils handy, buy premade blends created specifically for gut health (we love Saje’s Gutzy roll-on). Rub these directly on your stomach for instant relief!
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Use essential oils.
Try creating your own at-home blends using essential oils like ginger, peppermint, fennel, and lemon. If you don’t have these oils handy, buy premade blends created specifically for gut health (we love Saje’s Gutzy roll-on). Rub these directly on your stomach for instant relief!
Drink tea.
Drinking hot tea feels fantastic on a bloated belly—and can help reduce swelling. Stick to teas like peppermint, chamomile, lemon, or ginger for optimal relief.
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Drink tea.
Drinking hot tea feels fantastic on a bloated belly—and can help reduce swelling. Stick to teas like peppermint, chamomile, lemon, or ginger for optimal relief.
Try yoga.
Although you probably want to go into Corpse pose when you’re feeling extra bloated, it isn’t the best for releasing trapped air. Try these yoga moves to help relieve tension and get things moving (if you know what we mean).
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Try yoga.
Although you probably want to go into Corpse pose when you’re feeling extra bloated, it isn’t the best for releasing trapped air. Try these yoga moves to help relieve tension and get things moving (if you know what we mean).
Go for a walk.
A little bit of light exercise after a heavy meal can help reduce your overall bloating. You don’t need to hop on the treadmill every time you eat, but a short walk right after lunch or dinner can do wonders for your belly.
FOR PREVENTING BLOAT
Now that you’ve learned a few ways to take care of bloating once you’re already experiencing it, let’s talk about how to prevent it!
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Go for a walk.
A little bit of light exercise after a heavy meal can help reduce your overall bloating. You don’t need to hop on the treadmill every time you eat, but a short walk right after lunch or dinner can do wonders for your belly.
FOR PREVENTING BLOAT
Now that you’ve learned a few ways to take care of bloating once you’re already experiencing it, let’s talk about how to prevent it!
Practice mindful eating.
Do you ever feel bloated after you inhale your food? Whether you’re *extra* hungry or scarfing down a meal on the go, eating fast (or chewing with your mouth open) takes in a lot of extra air, which causes you to feel bloated or uncomfortable. Remind yourself to chew your food thoroughly, take smaller bites, and take your time finishing meals (it can be hard!).
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Practice mindful eating.
Do you ever feel bloated after you inhale your food? Whether you’re *extra* hungry or scarfing down a meal on the go, eating fast (or chewing with your mouth open) takes in a lot of extra air, which causes you to feel bloated or uncomfortable. Remind yourself to chew your food thoroughly, take smaller bites, and take your time finishing meals (it can be hard!).
Choose your foods wisely.
The types of foods we put into our bodies have a significant effect on the way we feel afterward. From beans to wheat, try to stay away from these 13 foods if you have been experiencing frequent bloating.
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Choose your foods wisely.
The types of foods we put into our bodies have a significant effect on the way we feel afterward. From beans to wheat, try to stay away from these 13 foods if you have been experiencing frequent bloating.
Avoid bubbles!
This one may seem obvious, too, but super carbonated drinks—such as soda, beer, and champagne—can lead to a buildup of gas in your stomach. Maybe think about skipping the mimosa at brunch on an extra “bloaty” morning (but if you don’t, we won’t judge).
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Avoid bubbles!
This one may seem obvious, too, but super carbonated drinks—such as soda, beer, and champagne—can lead to a buildup of gas in your stomach. Maybe think about skipping the mimosa at brunch on an extra “bloaty” morning (but if you don’t, we won’t judge).
Wellness
Foundational Steps to Cultivating a Daily Self-love Practice
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When you think of self-love what do you think of? Bubble baths, walks on the beach, facemasks, or what? Self-love can mean so many different things but when we think about self-love, we have to acknowledge loving ourselves both on the outside and on the inside. The way that we show ourselves love is one of the most important things we will ever do.
How do we treat ourselves? How do we talk to ourselves? What foods are we putting into our bodies? How are we thinking about our overall well-being when practicing self-love?
As self-love defines and redefined itself for you over the years, here are a few foundational tips to think about when easing into your self-love journey.
Step 1: Learn to set boundaries
Don’t we love this one? Loving ourselves has a lot to do with the boundaries that we have for ourselves, with others, and for others. Take time to think about your own emotional, mental, physical, and spiritual needs when setting boundaries that reflect your personal needs. Boundaries don’t have to be big and scary; they are here to remind us that you get to have your lived experience and still have expectations about how you’d like to be treated and what you’d like to feel.
When thinking about your boundaries, ask yourself:
- How do I feel without having boundaries?
- What would I like to have boundaries around?
- Are my boundaries actual boundaries or am I creating walls in my life?
- How do I plan to uphold my boundaries?
Step 2: Cultivate self-compassion
In a world where perfectionism and curated existences have been rewarded, begin to cultivate compassion for yourself. You are a soul having a human experience and it’s totally okay if things are not perfect.
Mindfulness exercises such as Breathwork, self-care activities, and self-compassion, all help train the mind, emotions, and even the body’s stress chemicals to be able to deal with undesired situations. Self-compassion means, can you be nice to yourself? Can you find empathy and kindness for yourself in the middle of what feels chaotic, stressful, or unwanted? Self-compassion means that we get to make mistakes, have our plans not work out the way that we wanted, and we still get to celebrate that we are doing the best that we can and it is enough.
When thinking about self-compassion, ask yourself:
- How do I respond to stressful situations?
- How hard am I on myself?
- How do I celebrate myself?
- How do I show myself kindness?
Step 3: Nourish yourself
In every sense of the word “nourishment”, begin to learn what nourishes you and what depletes you. Nourishment doesn’t just mean food for yourself; it means that whatever you are consuming whether it be media, podcasts, people, energy, information, etc. all impact the way that we think, feel, and experience life.
Nourishing yourself definitely goes right along the lines of having your boundaries intact and practicing self-compassion.
When thinking about nourishment, ask yourself:
- How do I nourish my emotional well-being?
- How do I nourish my mental well-being?
- How do I nourish my physical well-being?
- How do I nourish my spiritual well-being?
- How do I nourish my social well-being?
- How do I nourish my financial well-being?
That’s it. Those are the foundational steps to cultivating a self-love practice that you can ease into your daily routine. Come back to these questions often, because like anything else, self-love is a practice and it takes effort, time, and intention to maintain.
If you’d like to try breathwork, mindfulness, or play classes with me, check out these workshops and training sessions that work with your schedule. For other breathwork classes, browse Mindbody.
