Belly bloat worries
DEAR DONOVAN,
What can I do to reduce bloating of the belly? What ab exercises are more effective? The standing ones, or the ones done on the floor?
Bloating and gas may not just be limited to the Christmas dinners and the occasional family get-togethers. Unfortunately, quite a number of people suffer from bloating even when they have not eaten a large meal. Bloating may even be severe enough to cause the stomach to be distended and look larger. In addition, bloating can lead to severe discomfort and flatulence due to excess gas.
It should be noted that bloating and gassiness are usually due to some important factors, for example, what you eat, how you eat, and also the amount of gas in the stomach. Controlling these factors will go a long way in reducing bloating. It is also very important to avoid overeating. This might be one of the most common causes of bloating.
It is necessary to eat smaller, more frequent meals. Eating food in the right combination is also important to reduce bloating. It is best to eat proteins with vegetables, and carbohydrates are best eaten with vegetables. Eating large meals of carbohydrates, fats, proteins and vegetables can lead to fat formation in the gut rather than proper digestion. Foods not digested properly in the gut can lead to bloating and abdominal pain.
In addition, eating too quickly may also encourage bloating. It takes as much as 20 minutes for the brain to get the signal that the stomach is full. Eating slowly will help to prevent overeating and also allows the food to be chewed properly, leading to better digestion.
Your emotional state might also be a factor in whether you experience bloating or not. It is therefore important that when you eat, you do so in a relaxed and comfortable state of mind. In a nutshell, if you want to avoid bloating, watch what you eat and how you eat. Therefore, try to avoid food and combinations of foods which can cause bloating.
For some people, eating some foods can lead to bloating. These foods include beans and lentils, fruits and vegetables, and also some sweeteners. In addition, there are some habits which can lead to bloating. These include chewing gum, drinking through a straw, and drinking carbonated beverages. It is also thought that people tend to swallow more air when they are nervous or stressed. It is therefore important to adopt a lifestyle that involves frequent exercise.
Although many people associate abdominal exercise with crunches done lying on your back or doing sit-ups, abdominal exercises done standing may also be an alternative to floor abdominal exercises. Floor abdominal exercises can tone the abdominal muscles. However, they are also known to cause upper back and neck pain in some people.
Crunches and sitting up can put pressure on the spine, which can lead to disc herniation or what we know as a slipped disc. On the other hand, standing abs work more muscles than crunches. Therefore, far more calories are burnt. In addition, the resistance can be increased by using a dumbbell cable or medicine ball.
Which abdominal exercise is best would be a function of what’s best for you. Your health, fitness and weight should be taken into consideration. The best thing for you to do is to get personal advice from a professional.
We will answer your weight-related questions
Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to clarkep@ jamaicaobserver.com.
