Big tummy?? Help!
How many of you hate feeling bloated? I hate feeling bloated. There’s nothing worse than trying on your favorite pair of jeans and feeling like you’re 8 weeks pregnant. Maybe you’ve had a bad week and you’ve eaten some foods that caused some salt retention? Maybe you’ve slacked a bit in the cardio area and have spent some extra time on Facebook, when you could be going for a walk? But, maybe you haven’t been bad? Maybe you’ve done all the right things and still fight the abdominal bloat, or bulge? No worries my friends. I’ve come up with 12 possible reasons for feeling bloated and a list of ways to combat a simple problem. Check it out and give it a try….
12 reasons for bloat
1. Not enough fiber in your diet
2. Sitting too long and not enough movement
3. Going to bed too late, not enough sleep
4. Not drinking enough water
5. Too much salt in your diet
6. Imbalance of low back and abdominal muscles, weak pelvic muscles
7. Sluggish liver
8. High stress levels (cortisol hormone too high)
9. Depression or sadness
10. Not enough sunshine, or Vitamin D
11. Lack of steady state cardio over the years (running, walking, stairs, biking, kayaking for 30 minutes a day)
12. Digestive issues (lack of good bacteria, enzymes, or bad bacteria built up and food allergies)
How to combat BLOAT..
1. Increase your fiber through fresh veggies and fruits. (berries, kale, cabbage, romaine lettuce, figs and beans.)
2. Try to move around through out your day as much as possible. Try and leave your desk at work a few times a day to do a 5 minute walk around the building. Take your lunch break outside for a brisk walk.
3. Getting to bed an hour before you sleep is a great way to get a head start. Consider turning off all cell phones and televisions before you sleep. Aim for at least 7 to 8 hours a night of sleep.
4. Increase your water intake by carrying around a BPA free bottle, or glass container of filtered water. Try and drink half your body weight in ounces per day. If you workout, or work in the sun…try and increase that as much as possible.
5. Decrease your salt intake by staying away from packaged meals, going out to eat and use more herbs when cooking. Adding more lemon to your foods instead of salt is an option. Also, try switching to kelp salt.
6. Avoid or cut back on alcohol, or beer.
7. Consider strengthening your glutes, hamstrings, and pelvic floor muscles in the weight room. Simple glute bridges at home, leg lifts, crunches and glute kickbacks are simple exercises to start with.
8. Pep up your liver by cutting back on pork, dairy and beef. Add in Milk Thistle every morning. Healthy liver equals healthy metabolism.
9. Fight depression and sadness by being around positive people, listening to positive things, planning fun stuff, praying, playing funny movies and moving on from your past. Removing chemicals and certain prescription drugs that may cause depression is something to consider. Take in foods that will lift your mood.
10. Try and get outside as much as possible if you work indoors. Consider 10 minutes a day of sunshine.
11. Add in 4 days a week of at least 30 to 40 minutes of steady state cardio. Steady state cardio is the use of all your muscles at one time in constant motion. Speed walking, jogging, running, biking, stair master, kayaking, roller blading and boxing are some forms of cardio to try.
12. Help your digestive issues by increasing some raw organic foods. Add in some organic brown rice and veggies. Add in some probiotics and digestive enzymes to your supplements. Avoid any GMO foods.
Try these few suggestions and see if your bloat goes down. I bet it will!
Hope you enjoyed this article.
With more than 24 years of diverse experience in the health and wellness industry, Jaime has
dedicated her life to caring for and enabling people to increase their overall wellness.