THE STRUGGLE IS REAL: WAYS TO REDUCE BLOATING

Bloating, a common struggle many people suffer from. Not only is it physically uncomfortable, but it can be mentally and emotionally taxing as well if it changes the natural shape of your body.

It can be caused from something as simple as consuming an excess amount of sodium and not drinking sufficient amounts of water to more serious ailments including overgrowths, infections, or thyroid issues.

However, the best way to beat the bloat is by chilling the F out. That includes finding ways to manage stress, practice deep breathing, eat slowly (and mindfully sans multitasking), and decrease how much HIIT (High Intensity Interval Training) one is doing.

Food sensitivities may also come into play or an over-reliance on processed foods that may skimp out on calories but instigate digestive distress due to an overload of artificial sweeteners and sugar alcohols (i.e. Splenda, erythritol, sorbitol, maltitol, xylitol). Other common food sensitivities include dairy, gluten, corn, and eggs. But that does not exclude natural whole foods such as broccoli or cauliflower, that may also be to blame for bloat.

One rule of thumb to keep in mind is to stay hydrated by drinking enough water. Even if this requires one to run to the bathroom on a frequent basis, this only indicates the amount your body is 'flushing out' rather than holding onto inflammation. Aim for at least 1.5 of one's bodyweight in oz.

Going out for a long walk and/or shorter, more frequent walks throughout the day is incredibly helpful at relieving discomfort. Movement facilitates movement; therefore, moving one's body via walking, yoga, pilates etc. can ultimately help get rid of excess water and ease any retention one may feel.

Simple ways to reduce bloating:

1. TAKE 5 FULL, DEEP BREATHS BEFORE EATING

2. EAT SLOWLY AND CHEW FOOD FULLY

3. EAT WHILE SITTING DOWN AND WITHOUT DISTRACTIONS

4. AVOID AND LIMIT ARTIFICIAL SWEETENERS AND SUGAR ALCOHOLS

5. HYDRATES BY DRINKING ENOUGH WATER (1.5 OF ONE'S BODYWEIGHT IN OZ)

6. ELIMINATE FOODS ONE MAY BE SENSITIVE TO

7. MANAGE STRESS AND PRIORITIZE SLEEP

8. KEEP HIGH INTENSITY TRAINING IN CHECK

9. INCORPORATE WALKS THROUGHOUT THE DAY

#healthyliving #selfcare