Regular exercise and other basic Natural remedies for bloating may help prevent or minimise bloating caused by excess gas.
Everyone has gas, but some are disturbed by it more than others. While numerous nutritional and biological variables may influence how much gas you have, your lifestyle can also influence how effectively your body removes gas to help you feel more comfortable. Frequent exercise, such as strengthening your abdominal muscles, may help with digestion and relieve gas and bloating.
Do You Have Excessive Gas and Bloating?
Gas is a natural aspect of digestion, but the amount you have depends on a variety of factors, including your food, when and how quickly you eat, and the effectiveness of your digestive system. “It’s natural to pass gas,” explains Loyola University Chicago gastroenterologist Lena Palmer, MD, associate professor of medicine and medical director of nutritional services. “The typical individual passes gas 10 times per day, however passing gas up to 20 times per day is considered normal.” Dr. Palmer says that bloating affects 15 to 30% of healthy persons on a regular basis.
Nonetheless, everyone reacts differently to gas. Individuals who are more sensitive may experience discomfort from even a modest quantity of gas.
Start Moving After Eating to Reduce Bloating
Getting active is one technique to alleviate bloating pain. Instead of napping after a heavy lunch, go for a 10- to 15-minute stroll. Walking, running, callisthenics, and other forms of activity may aid in the movement of gas through the digestive system.
A German research published in the Journal of Gastrointestinal and Liver Disorders in 2008 looked at the impact of drinking espresso or flavoured liqueur or walking at a moderate speed on a treadmill after a substantial meal. While the drinks had no impact on digestion, the researchers discovered that walking helped move food through the stomach more faster. Gas may travel more rapidly into your small intestine and produce less discomfort when your stomach empties quicker.
Fight the urge to sleep.
While many individuals who have gas or bloating feel better when they lie down, it is really healthier to remain upright.
“Just laying down typically relieves bloating,” Palmer explains. “The problem with gas and bloating is that when you lay down, gas is less likely to leave your body. While you may feel better, you are really trapping more gas.”
A 2003 research published in the journal Gut involving eight healthy persons discovered that standing upright was much more helpful than laying down on the back in minimising intestinal gas retention. The researchers came to the conclusion that body position has a significant impact on the flow of gas through the digestive tract. They also said that gas travels quicker when individuals get up than when they lie down.
Gas Relief Workout
According to Palmer, gas and bloating might also be connected to your amount of exercise and the strength of your abdominal wall. “Bloating is caused by stomach muscular weakness.”
Individuals with diastasis recti, or separations in their abdominal muscles, or those recuperating from abdominal surgery may have difficulty transporting gas through their digestive tract, according to Palmer. “Stomach muscles aid in the movement of gas through the intestines,” she says. “Exercise to strengthen the stomach muscles or walking to assist pass gas through the digestive tract may be beneficial.”
General exercise, in addition to strengthening your abdominal wall, has been shown in studies to help relieve gas and bloating. A bloating research published in The American Journal of Gastroenterology in 2006 discovered that physical exercise helped individuals move gas and relieve symptoms. The researchers recommended that anybody attempting to relieve gas and bloating learn about the advantages of regular exercise. They also discovered that for gas relief, patients should minimise their time resting back in a recumbent or horizontal posture.
Yoga for Digestion and Gas Relief
Some persons are more susceptible to gas-induced intestinal straining than others. In those with irritable bowel syndrome, a chronic illness that produces stomach fullness, gas, and bloating, stress may aggravate this sensitivity and potentially provoke colon spasms.
Meditation and other relaxation methods may help relieve stress. Yoga, in addition to regular exercise and walking, may help reduce stress, according to study. A research published in the journal Pain Research & Management in 2006 indicated that a one-hour instructional yoga session followed by four weeks of home practise with a DVD decreased symptoms and pain in 25 youths. During the duration of the trial, individuals reported this advantage with only 10 minutes of yoga each day, according to the researchers.
Avoid Ignoring Warning Signals
Palmer adds that gas usually worsens during the day, but that you should feel better when you wake up in the morning. “The natural pattern of gas is that it feels better overnight since it is alleviated while you sleep,” she explains.
See your doctor if your digestive pain does not follow a typical pattern or if your symptoms do not come in waves (meaning they are consistent or present most of the time). You should also see your doctor if your symptoms occur more than three times a week or are new.
If you experience any of the following symptoms, you should consult your doctor:
- Pain in the stomach or pelvis
- A change in urine or bowel habits, such as going to the restroom more often or less frequently
- Weight loss that was not predicted
Gas is a typical annoyance, but there are methods to combat it if you’re certain it’s just gas. Be active and stress-free to have less gas and avoid pain.