It is not a whim, but one of the effective measures against bloating. No more loosening the pants when nobody is watching.
Every morning he looks at more or less proud of his silhouette mirror. However, as the day progresses, notice how your abdomen seizes an uncomfortable sensation. They are not imagining it: he is swelling belly. And maybe a lot. Therefore, fearing that the trouser button fly free. Or directly unzip it yourself, discreetly under the table in his office.
According to the National Library of Medicine of the USA, this problem can be caused by various diseases such as lactose intolerance, irritable bowel syndrome or fluid accumulation by disease. Let us start with a base: the blame is usually gases.
According to the Canadian Society of Intestinal Research, each person generates between 0.6 and 1.8 liters of this fluid a day.
And it comes from two sources: the one (exogenous) and swallows generated by colonic bacteria to break down food. “We will be more or less swollen by what we eat and how quickly our digestive system to get rid of that gas,” says the agency. The usual escape routes and know.
For rugged enough, a healthy individual expelled from 12-25 annals daily farts. When something does not flow naturally, increases your belly. Avoid these behaviors if you are prone to swelling.
A sandwich at full speed before going into a meeting. You do not eat, gobble. “We moved our stress the act of eating. We ingest food without thinking, without taste and often without chewing well and too much.
So easy that, between bites, we air into the stomach, “said Maria Pilar Casanova, coach of conscious power in Dare to Eat. In that case, you will touch your abdomen do the job that the teeth have not. Get ready for a heavier than normal digestion.
According to the Spanish Journal of Gastroenterology, swallowing air is the source of many evils resulting from intestinal gas. Tip: Spend at least 20 minutes for lunch and 10 to chew each bite 15 times. And sit.
Abusing the carbonated beverages with straw
It’s pure physics. “Some people shake the drink to remove bubbles, but there is always something. If you have problems with swelling, it is best to avoid them, “says Liliana Velasquez, a nutritionist at the centers of aesthetic medicine Cristina Alvarez.
The mechanism of the straws, as the expert tells us, is the following: When you empty the liquid up to her, absorb air that fraction will be greater the longer the gadget. Some expel him fairly quickly (belching) and others retained in the stomach, where it is absorbed into the intestine, causing swelling.
Opt for saccharin
Artificial sweeteners are a good alternative to sugar for weight loss. But, like everything, it has its dark side: sometimes have digestive problems for consumers. We said Mark Gold, the Information Center Aspartame Toxicity in 2002. A review of the current literature: the intestinal bacteria and polyols do not get along. If appropriate, decant the honey, stevia or the same sugar.
Fed on ‘fast food’
Did he think only swell gases? The water, too. Industrial foods, chips, burgers poor quality pumps … Besides being unhealthy fats are high in salt (sodium chloride). “The body needs 4.5 grams of sodium a day. The salt can not filter away the kidneys into the bloodstream. That descompensaria sodium levels, so the body makes water harvesting to ensure internal balance, “he says Josefina disclosing Segno in his book abdominal swelling and fluid retention.
The solution is in your hand: pull salads without sauces, away the salt and try seasoning with herbs. As confirmed by this study of the University of Hawaii, a fruit salad is digested in 30 minutes, while a hamburger can reach 24 hours. Leave the fast food for the weekend.
Repeat with the stew
Legumes are rich in fiber. And WHO recommends 20 to 30 grams of this part of the plant for a correct intestinal function. The problem happens when the legume is left behind in the intestine, causing abdominal swelling, as Velasquez account.
Fortunately, it does not happen to everyone. But if you are affected, do not give up butter beans, chickpeas and lentils, but always consume them very cooked or pureed. Or, at least, moderate their rations.
Another solution is to eat nutritious probiotic supplements to overcome “transient gastrointestinal discomfort” as dictated by the International Scientific Association for Probiotics and Prebiotics (ISAPP).
Obsessed with fiber
To avoid constipation, we take other foods rich in fiber, such as whole grains, nuts and green leafy vegetables. “Too often produce gases. The solution is to distribute these foods in small throughout the day in the five meals quantities.
For example, a piece of fruit for breakfast, mid-morning snack; and if we eat vegetables, avoid fruit for dessert, “suggests Rubén Bravo, nutrition expert and spokesperson for the European Medical Institute of Obesity (IMEO).
Do not walk enough
We have lost the healthy habit of walking after eating. Besides helping to clear the mind, walking (but also running, dancing or swimming, but not always after eating r) stimulates bowel movement.
“Physical activity active aerobic many organs and body systems, directly favoring the intestinal motility. That is, it was gas, “recalls Bravo.
“At night, it slows the gut, making it easier than gases occur.
Therefore, it is not early dinner and go to sleep right after eating, but leave to spend at least three hours, and avoid foods that produce more gas, “explains Dr. Jesus Lopez Heras, of the Institut Catala de la Salut.
Moving from ‘hipster’
And not for the beard. Since he became an apostle of Savoy (Beyonce mythical kale) and eaten raw in salads to not miss a vitamin, your body is a balloon. “It also happens with Brussels sprouts, cauliflower or cabbage.
High in fiber and raffinose, a difficult to digest polysaccharide which is fermented in the intestine by bacterial action. Both factors contribute to bloating, “says Velasquez. If you do not want to be a human bubble, space consumption of these vegetables. And cook well.
Drinking milk (tolerate)
If you experience intestinal distension after coffee with milk, it may be allergic to food or have some degree of intolerance. To digest the milk sugar, it is needed an enzyme called lactase.
If you lack it, you will face the following symptoms: bloating, cramping, diarrhea or flatulence, according to MedlinePlus. Check with your doctor and shuffle alternatives such as soy milk.
We know that is not the best exercise to lose love handles, but strong abs also stand up to the gases. A series of 20 a day does not seem too. In fact, aspire to six pack can solve many problems of bloating.
“Not because constrict the abdominal gases, but because muscle group exercise that helps mobilize the gas accumulated in this area, facilitating their elimination,” explains Mariano Aicardi, coach Caroli Health Club Madrid.
There is one exception: people with colon syndrome irritable. According to Anton Emmanuel, a gastroenterologist at University College Hospital in London, “in these cases, the abdominal muscles start relaxing digestion, when the reflection should be reversed”.