Prevent Puff: It's Saturday night, and you slip on your sexiest pair of jeans. One problem: Your stomach's so swollen that those jeans barely zip shut. Sound familiar? Bloating is a common but annoying symptom with many causes, says Patricia Raymond, M.D., a gastroenterologist in Chesapeake, VA. "You could be retaining fluids — especially right before that time of the month — or have excess gas because of something you ate, or you could be constipated," Raymond notes. Luckily, there are just as many ways to banish bloat. Try one of these tricks to keep your denim from fitting a little too close for comfort.
Pick Potassium-Rich Foods: This mineral helps regulate the fluid balance in your body, keeping bloat at bay. High-potassium foods include bananas, cantaloupe, mangoes, spinach, tomatoes, nuts, and asparagus — which contains an amino acid called asparagine that (bonus!) acts as a diuretic to flush excess liquid out of your system.
Keep Your Mouth Shut: Beware of habits that cause you to swallow excess air — like
chewing gum, drinking through a straw, smoking, and talking while you're
eating, Raymond says.
Cut the P.M. Carbs: Starches like bread and pasta may cause you to retain water. Lay off them before bedtime to keep from waking up puffy.
Can the soda: The bubbles in carbonated drinks will make your belly pooch out.
Stick to plain water, says Jeannie Gazzaniga-Moloo, R.D., a spokesperson
for the American Dietetic Association.
Limit Sugar Substitutes: Some people have difficulty digesting artificial sweeteners
(especially sorbitol, found in many sugar-free candies and gums — making
gum doubly bloat-inducing), which can cause gas and diarrhea, Raymond
warns. If you suspect you're one of them, opt for a bit of real sugar
instead.
Prep for PMS: If you tend to swell up before (or during) your period, be sure
you're getting enough calcium (1,200 mg a day) and magnesium (200 to 400
mg daily) in your diet; both nutrients have been found to help relieve
PMS symptoms such as bloating. You can also pop Midol, which contains
two mild diuretics.
Apply Pressure: To help evacuate gas, says Raymond, try massaging your abdomen
in the direction of your GI tract: Press your fingers near your right
hip; slide up toward the ribs, across and down near your colon in a
circular motion. Sounds weird — but it works!
Nibble on Parsley: Add fresh, chopped parsley — another natural diuretic — to meals
Pop a Probiotic: These "good bacteria" (found in supplements and in cultured milk
products such as yogurt) can keep you regular and bloat-free,
Gazzaniga-Moloo says. In fact, women with irritable bowel syndrome —
characterized by abdominal pain, bloating, constipation, and/or diarrhea
— who took the probiotic strain B. infantis for four weeks
noticed less bloating than those on a placebo, one study shows. Check
labels for this strain (which can be found in the supplement Align), or
find a similar strain in Dannon Activia yougurt.
Get Moving: Fight constipation by walking for at least 15 to 20 minutes each
day to keep food moving through your digestive tract, Raymond suggests.
Working up a sweat also releases fluids.
No comments:
Post a Comment