That dreaded holiday bloat can be uncomfortable, inconvenient, and frustrating when trying to look your best! Although it is common to experience bloating, preventable measures can be taken for factors including food intolerances, change of eating and sleeping habits, or when we are more stressed. Here are 10 tips to help bloating, keeping it minimal during this party season.
1. Stay hydrated.
This may seem like a common piece of advice, but dehydration is one of the root causes of digestive issues. Staying hydrated is crucial to help reduce bloating. Drinking water regularly can prevent fluid retention and constipation, which both cause unwanted bloating.
2. Add a probiotic supplement to your diet.
Probiotics are bacteria that are found in the digestive tract. Increasing these bacteria can reduce bloating and improve how you feel. You can do this by taking a probiotic supplement or adding fermented foods or drinks to your diet. This can include sauerkraut, kimchi, miso, kombucha, yogurt, tempeh, and kefir, along with many other probiotic-boosting foods. Always check with a physician before you start a supplement regimen.
3. Peppermint oil
Peppermint oil capsules can help relieve stomach cramps, bloating, and gas. These can be taken when you have symptoms of bloating or before a meal. Always check with a physician before you start a supplement regimen.
4. Keep moving
Keep up your exercise routine and incorporate it into your daily routine. Dynamic Pilates TV’s brand new Razzle Dazzle series has mat and reformer stacked classes that can be done stand alone or be done together for a full-body workout. So you can work out with your busy holiday schedule. When you finish a big meal, the instinct is to lie down and sleep afterward. Aid your digestion by moving after a meal. Get some fresh air, and take a gentle walk.
5. Incorporate fiber & dark leafy greens into your diet
Adding fiber and greens to your diet not only reduces the bloat but adds a lot of other great benefits to your health. Just make sure you add fiber and other diet changes gradually. Increasing the intake of one supplement too quickly can have the reverse effect. Consult a dietitian for more advice on incorporating these and other positive dietary changes.
6. Watch out for dietary triggers.
Be mindful of foods that trigger bloating or any food intolerances you may have. Try and be aware of what foods are affecting you and how. Keep a diary to jot down how certain foods make you feel and the symptoms, then modify your meal choices or diet accordingly.
7. Eat mindfully
Pay attention to what you eat. Try to chew well and not talk whilst you eat, so that you digest your food better and are more aware of when you’re feeling full.
Advice from one of our founders Korin Nolan, “Yes, Christmas is about feasting, and we work hard all year so why the hell shouldn’t we enjoy our favorite foods? But if you start from December the 1st, right through to the New Year, you’re gonna regret it in more ways than one! Pick the special days/events to let your hair down and stick to your normal healthy eating the rest of the time.”
8. Strengthen your core.
This one is definitely our favorite! Strengthening your core will engage your abdominal muscles and keep your stomach more toned which will naturally help to hold your tummy in. Another reason to incorporate Pilates into your fitness routine. Make sure you check out Dynamic Pilates TV for creative ways to activate that core!
9. Destress
Reducing cortisol and de stressing will reduce bloating. Find a few quiet moments to yourself to read or journal. We have some quick meditations on the app which can help you de-dress and unwind. Also, make sure you get an adequate amount of sleep. Find out more on how to get a good night’s sleep in our article Sleep: Eat your way to a good night’s sleep.
10. Bitters
An adequate amount of bitter flavor assists digestive balance and is linked with many related health benefits. Bitter foods, herbs, and aperitifs help aid digestion. Try and incorporate them into your diet.
