6/30/24 | Wellness

5 Tips to Beat Summer Bloat

Summer should be a time of relaxation and enjoyment, not discomfort from belly bloat. Whether it’s a result of seasonal indulgences (hey, we all love an afternoon charcuterie board) or digestive challenges, bloat can dampen your summer spirit. Fortunately, there are science-backed ways to manage this common issue effectively, ensuring you feel your best all season long.

 

Understanding Bloat: Causes and Discomforts

 

Belly bloat isn’t just uncomfortable; it can seriously interfere with your summer vitality. This common digestive issue manifests as an uncomfortable fullness or swelling in the abdomen, often accompanied by gas and sometimes pain. While occasional bloat can be a normal part of digestive processes, frequent bloating may indicate underlying issues. Common triggers include overeating, rapid eating, and consuming high-sodium or highly processed foods, which can cause excessive gas production or disturb fluid balance.

 

One often overlooked cause of bloating is the speed at which we eat. In our fast-paced world, many of us tend to eat quickly, which can lead to swallowing air that becomes trapped in the digestive tract, exacerbating bloat. Eating too quickly can also mean not chewing food thoroughly. Proper chewing is crucial as it not only minimizes air swallowing but also breaks down food more effectively, making digestion easier and more efficient.

 

This can significantly reduce the workload on your stomach and intestines, thereby decreasing the likelihood of gas buildup and bloating. Incorporating mindful eating practices, such as taking smaller bites and chewing slowly, can be a simple yet effective way to combat bloating and improve overall digestive health during the warmer months.

 

bloat

 

Tip 1: Stay Hydrated

 

Water is a powerful tool for managing bloat by keeping your digestive system running smoothly. Drinking adequate amounts of water can also prevent constipation, which is a common cause of bloating. Aim for about half of your bodyweight in ounces per day, and consider adding lemon or cucumber for some extra flavor and digestive benefits. According to the Mayo Clinic, it’s also essential in helping the body flush out excess sodium that can contribute to excess water retention.

 

Tip 2: Incorporate Gentle Movement

 

Physical activity is vital for promoting healthy digestion and can significantly help manage and reduce bloating. Engaging in light exercises such as walking, yoga, or stretching stimulates the natural contraction of intestinal muscles, aiding the movement of gas and stool. This prevents the buildup of gas and relieves associated discomfort.

 

Regular movement also enhances circulation and helps reduce water retention. Yoga poses like the child’s pose, cat-cow, and wind-relieving pose are especially beneficial for aiding digestion and expelling excess gas. Try to integrate at least 30 minutes of gentle activity into your daily routine for optimal digestive health.

 

bloat

 

Tip 3: Incorporate Aura 

 

Taking care of your gut health is a strategic approach to managing bloat. Aura, our specialized gut health and immunity supplement, is formulated with ingredients like Turmeric Root Extract with Piperine and Ginger Root Extract, known for their soothing properties on the digestive system.

 

According to research published in the Food Science and Nutrition, ginger has been shown to accelerate gastric emptying and stimulate digestive enzymes. This can help reduce the feeling of bloat after meals. 

 

Tip 4: Embrace a high-fiber diet.

 

Fiber plays a pivotal role in digestive health. A diet rich in fiber helps regulate your digestive system and prevents constipation, a common bloating culprit. Foods high in fiber like fruits, vegetables, whole grains, and legumes not only keep you fuller longer but also help your gastrointestinal tract run smoothly.

 

However, if you’re not used to a high-fiber diet, increase your fiber intake gradually. A sudden jump can cause gas and bloating. It’s also crucial to pair fiber with adequate hydration to help fiber do its job effectively.

 

Tip 5: Manage Stress Levels

 

Stress can significantly impact your digestive system and contribute to bloating. When stressed, your body’s response can slow down digestion, leading to bloating and discomfort. Managing stress through mindfulness, meditation, or gentle yoga can improve your gut health and reduce bloating.

 

Setting aside time for relaxation and ensuring you get enough sleep are also effective strategies for keeping stress at bay and promoting overall digestive health. If you need a place to start, our 7-day stress management routine will help you gain momentum…and peace of mind.

 

By adopting these tips, you can enjoy a bloat-free summer and feel your best. Remember, consistent practice is key, so integrate these strategies into your daily routine for the best results. Whether it’s staying hydrated, moving more, or adding Aura to your regimen, each step brings you closer to a comfortable, enjoyable summer.

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