Top Tips To Help Reduce Bloating

TOP TIPS TO HELP REDUCE TUMMY BLOATING

- Drink water and liquids at least 30mins away from meals to help increase your natural digestive juices.

- Sip on sliced fresh ginger infused in hot water through the day to help with bloating.

- Don’t over-eat.  - Eat until you are only 85% full.

- Allow 3 - 4 hours between meals to give your gut a chance to digest before the next meal and the small intestinal brush border to clear.

- Avoid chewing gum and soft drinks as they increase gas in your abdomen.

- Try yoga poses to support muscles and release gas. - Child's pose and Happy Baby pose.

- Eat SLOWLY and Mindfully and not while you are stressed.

- Include a Gentle 15min walk after meals to help with digestion and get things moving.

- Include a variety of plant fibre in every meal. Your gut needs fibre to feed beneficial bacteria in your gut.

- Alcohol and caffeine may affect your digestive ability and contribute to abdominal pain.

- You may benefit from well cooked food like casseroles and soups for a week or two to help with digestion.

- Remember, Sleep is so important for rest, digest and detoxification. If you are struggling with this, herbs and amino acids may be beneficial.
 
If you have consulted with me you would know about the 4 breath box breathing exercise before meals to prepare you to digest adequately. – See instructions below
 
Post-Christmas

- Avoid sugars and processed foods as they feed the non-beneficial bacteria to overgrow.
-  Choose Gluten free dairy free where possible, as if the bucket gets too full symptoms may present.
 
Love and Honour yourself however this looks for you.

…this includes your body and Soul.

Chris x

If you feel you would like a more individualised support choosing appropriate herbal, dietary and nutritional interventions. Naturopathy and acupuncture may help. You can Book HERE

4 Breaths Exercise Instructions 

3 times a day – Before Eating is the time to do this exercise.
For Rest-Digest & Back to SLEEP
Put on some Yin Yoga or meditation music while you prepare to eat.

1 Breathe in slowly for 4 breaths into the belly through your nose.

2 Hold this breath for 4 counts.

3 Breathe Out Slowly for 8 breaths through pursed lips. (pursed lips like blowing through a thin straw)

4 Imagine a healing light coming in through the top of your head, removing all that is not needed in your body and bringing in all that is required.

5 Notice any pain or discomfort and imagine slowly turning your dials down on that pain during every breath.

Repeat this for 4 ROUNDS or more.

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