No matter what you do or how strict your diet is, it seems that your bloated belly will never decrease in size. And the same can be said about swollen legs! In addition to an unaesthetic appearance, a bloated stomach causes a feeling of heaviness and discomfort. And often a person even experience pain that does not allow him or her to lead a normal life.
Do you want to know what is the reason and how to deal with it? In our article today, we will talk about it.
Causes Of Bloated Belly
The abdomen is the most sensitive part of your body to various factors. About a third of women worldwide suffer from bloating, and this happens regularly. Yes, you probably noticed this, looking in the mirror.
At first glance, this is not a very serious problem. But you must admit, and it can be a hindrance, as it is often accompanied by pain, gas formation, or constipation. If you have a constant feeling of bloat, then you should rethink your eating habits. Increase your water intake and do not forget about regular physical activity.
The main causes of bloating are the following:
According to information obtained from the Mayo Clinic, premenstrual syndrome is perhaps the most popular factor for bloating. In the period before the onset of menstruation in the body of a woman, the production of prostaglandins decreases. This leads to fluid retention, increased flatulence, and causes soreness of the mammary glands. As a result, bloating occurs and it normally disappears when the periods end.
Alcohol abuse is another reason for constant bloating. It happens as alcohol is an inflammatory product, its excessive consumption leads to swelling. This swelling is more prominent in the belly and feet. Apart from bloating, such a habit can cause several other serious health problems, such as cancer and stroke. Thus, to spend a healthy life you need to give up the addiction.
If you perceive that you need professional help immediately, you can get admitted to a rehab center even on the same day. Yes, you can get admission to any nearby emergency drug rehab or alcohol rehab center to get immediate treatment. Such a facility will fasten the process of recovery and help you get healthy again.
Increased Gas Formation
Gas (according to research) occurs when the body digests food. That is, every time you eat or drink, you simply swallow air with food. Air collects in the abdominal cavity and, when trying to leave, it expands. For this reason, after eating, the situation worsens. It is worth noting that carbohydrates, such as pasta and bread, are the foods that give off the most gas. So you can minimize their intake to prevent such a condition.
Hormonal Disorders And Diseases
If excess fluid accumulates in the legs or in the lower abdomen, then it can harm the health of the liver, kidneys, or heart. Taking certain medications can also cause hormonal changes in the body, and with them comes weight gain. You can read more about this in a study conducted on overweight pregnant women at the University Hospital of La Paz (Madrid).
Eating In A Hurry
Sometimes we are not aware of this, but modern eating habits force you to swallow food on the go, almost without chewing. This is very harmful and here’s why:
- Firstly, the feeling of satiety does not come immediately, but about half an hour after eating. This signal is received by our brain. We, without noticing, eat much more than is necessary.
- Secondly, because of such nutrition, a lot of air enters our body, which subsequently causes bloating.
Consumption of carbonated drinks contributes to bloating. And if these drinks are also sweet, then the negative effect gets doubled, since empty calories lead to an increase in body weight. This is what is stated in a study conducted by the University of San Sebastian, Santiago (Chile). So be careful, even ordinary soda water can cause an unpleasant feeling of bloating, even though it does not contain sugar.
Have A Moderate Amount Of Fiber
Lack of this nutrient in the body causes constipation (and therefore bloating). But, in this case, it is important not to overdo it. Everything is good in moderation. Excess dietary fiber can be counterproductive, as it can cause diarrhea or intestinal inflammation. So make sure you are eating only enough fiber as needed by the body.
Consumption Of A Large Amount Of Flour Products
Bakery products, pizza, pasta (and many other foods that are part of our daily diet) can adversely affect digestion. In our stomach, the necessary enzymes may simply run out, and it will be difficult for flour products to be digested. In this way, the products will simply remain in storage and will decompose, releasing gases. As a result, you will get increased gas production, a bloated stomach, and indigestion.
Helpful Tips To Reduce Bloating
So, after we talked about the main causes of bloating, the next step is to take appropriate measures. Namely, changing eating habits. Here are some tips that might help you:
- Reduce your salt intake
- Drink at least 2 liters of water per day as mentioned in a study by the Spanish Federation of Nutrition and Dietetics
- Avoid excessive use of laxatives, as this can cause addiction
- Avoid eating foods that cause gas (beans or artichokes, for example)
- Get tested to find out if you have an intolerance to certain foods
- Replace such products with others, for example, instead of cow’s milk, drink almond or oatmeal.
- Eat enough dietary fiber. Eat more raw vegetables and fruits. But don’t overdo it!
- Reduce your intake of fried and other unhealthy foods. Try to cook in the oven, steam, or just boil the food.
Now you know the major causes of bloating, so follow the tips mentioned in this article to prevent this condition