6/26/13

WWW: Beat The Bloat

           
 As women, we always complain about our midsection and love handles. It doesn’t matter if you’re a twig and can’t gain wait. I’ve seen 90 lb high school girls show their “post-eating” bellies off in humored disgust. There’s so many things in a woman’s life that can cause bloating: salt, spicy foods, menstruation, carbs, starches, exercise, etc. The more I watch what I eat, the more foods I come across that I have to stay away from. If you aren’t bloating or holding on to water you always feel skinnier, firmer, leaner, and all around better; even if you aren’t losing weight. Your clothes fit better and you aren’t as lackadaisical. So, the best way to fit into those skinny jeans and cute summer dress is to find ways to beat the bloat.


            First of all, find out what makes you bloat and avoid eating it. This is hardest for me because, being on a restricted diet, it limits what you can eat. Then, take away more, and you have an even smaller spectrum. That being said, the most common food that causes bloating is salty food. After a salty meal, you temporarily retain water and feel puffier. The key to watching your salt intake is to check the labels. There’s a lot of hidden salt that we overlook. Another area is refined carbs such as processed cookies, white bread, chips, etc. These are the foods that don’t offer a lot of nutrition and are okay for marathon runners or post workout; but that’s about it. They cause water retention because your body stockpiles these carbs as a quickly accessible source of fuel. Eating a large amount of raw veggies takes up more space in your stomach and makes you feel bloated. Onions, broccoli, cabbage, and brussel sprouts are examples of super gassy foods. You might not be aware of this, but chewing gum or using a straw can make you swallow air that gets trapped in your stomach, thus making you feel bloated. Also, check to see if you have wheat or lactose allergies. And if you do have one of these allergies or intolerances, stay cautious of what you can and can’t have. Don’t fall victim to sugar free foods either. Many women think this is a “free food”, but the sugar alcohol can cause bloating, pressure, and diarrhea when consumed over 2-3 times a day.

            Some of what I said might affect you, and some of what I didn’t say might affect you. Everyone is different. For example, nuts, potatoes, and dairy cause the greatest bloat for me. That is why you have to know your body and keep yourself accountable. However, if you don’t want to restrict food you should eat and drink more slowly, avoid carbonated beverages at meal time to reduce the amount of carbon dioxide that is released into your system, and take a short walk after eating to aid in digestion and speed you metabolism and empty your stomach more quickly.
just googled bloat and this is what I got
Another key way to avoid bloating is to avoid constipation by eating a diet high in fiber. The key here though, is to gradually bump up your fiber and drink lots of fluids. If you increase your fiber greatly, that will cause bloating as well.  If you do feel bloated, drink water or hot tea. They act as a diuretic and will flush out excess salt and keep things moving. Also take a walk. We usually want to sit or lie down until the discomfort passes, but moving around helps move the gas through your system. Also, don’t expect immediate changes. You may not feel better until tomorrow morning.


Moral of the story: Know your body, keep moving, stay hydrated, and go endu!

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About Me

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BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.