Have you ever felt as if you've gained 5 pounds in just one serving? Do you wonder why your eating habits make you a stomach like a pregnant woman?
Swelling is common in many people. It is certainly not pleasant, but if you experience it often, what can you do about it?
Here are 15 tips that will help reduce the unpleasant sensation of swelling and get the flat stomach you have always wanted:
1. Smaller portions to avoid overeating
A feeling of swelling and a feeling of overeating often resemble sensations. It is natural to feel embarrassed after consuming a large amount of food, but can anything still be done?
Start eating smaller portions, but more often.
If you switch from three meals a day to four or five but the amount of food remains the same, you will notice that you feel much better. The feeling of ease comes from the fact that you do not overload your digestive system.
Personally, I have found that this eating system does not just reflect my stomach but also my energy levels. Try it, you may find that you get more than one benefit from the change.
2. Stop the carbonated beverages
I am sorry for sodas, but it is very likely that they are the main cause of your stomach swelling. The bubbles of carbon dioxide and extra air can cause serious swelling.
The main factor for stomach swelling is gas. Of course, some of them are formed in the body, but there are those that are swallowed. For example, the carbon dioxide contained in carbonated beverages. Stop using them for a while and see if the sensation of the swelling goes away.
Scented drinks also have a number of other negative health effects. They can lead to weight gain, insulin resistance, and cardiovascular disease, so you can best forever opt out of them.
3. Be careful about how to eat
Scented drinks are not the only source of air and gas. You can swallow air in the normal process of eating and drinking. If you talk while you eat, eat too fast, chew gum, drink big sips or straw, you probably swallow the air without even realizing it. Here are some guidelines for doing this properly:
• Eat slowly -
chew slowly with your mouth closed and do not talk. This is a great way to reduce the amount of air you swallow.
• Do not use a straw
- or give up the straw or make sure you do not breathe through your nose while drinking through it. In fact, the same thing applies to drink without a straw, try not to do both activities simultaneously - drinking and breathing.
• Stop chewing gums
- just like talking with your full mouth, chewing gum is an easy way to get extra air. If you have a stomach swelling problem, it will be helpful if you stop this habit.
4. Never train immediately after eating
Activity immediately after eating prevents the normal course of digestion and can lead to gas and discomfort. Have you ever decided to run right after dinner and suddenly get you sick? If so, this is because our body is created either for loading or resting, not for both at the same time. The suit is for digestion, and exercise is for physical activity.
When your body is trying to digest, but you go into a "training mode" with running or exercise, the damage to the process and with one bullet you kill two rabbits - you upset your stomach and intestines and reduce your ability for a really effective workout.
The rule is that there must be at least one or two hours between the meal and the training.
5. Pay attention to the "no sugar" label on the label
Taking too much sugar is undoubtedly harmful, but the substitutes that companies use may be even worse for your health.
Producers often replace sugar with "sugar alcohols" and although technically considered safe, they can still cause problems. The colon contains many bacteria useful for digestion, but when these bacteria break down sugar alcohols, gases form. And they, as we know, cause stomach swelling.
The way sugar alcohols form gases is by their influence on bacteria in the digestive tract. They limit the effectiveness of bacteria and make it more difficult to pass food through the digestive tract. This, in turn, leads to gas and sometimes to diarrhea.
Read carefully the entire label of the products labeled "sugar-free". Sugar alcohols such as xylitol, mannitol, sorbitol, and erythritol are known to have an adverse effect on the digestive tract. If you have a problem with gas and swelling, stay away from them.
6. Reduce salt
High sodium content in the body leads to water retention, and this can cause stomach swelling.
The human body consists of 50-75% of water and is extremely important for its normal functioning. However, when excess water is retained in the blood vessels, elevations in blood pressure may occur. In addition, fluid retention causes swelling in the stomach, arms, legs, and face.
Restricting cooked salt and high sodium foods will favorably affect the risk of water retention. Preserved and frozen products are usually high in sodium as it is an excellent preservative.
According to experts, the optimum daily intake of sodium is less than 2300 mg, and for some groups of people and less than 1500 mg per day.
End of part 1.