A bloated stomach can cause a tight and stretched feeling in your stomach. This can happen after a large meal or due to the monthly changes your body experiences. A bloated stomach can be incredibly frustrating.
When you have a tight stomach, it can be frustrating to wait for solutions to work. The majority of sudden bloating can be attributed to random pockets of air becoming trapped in your gut (American College of Gastroenterology (ACG), 2023).
Here are 10 simple ways to help reduce the pressure in your stomach.
Walk around for 15 minutes: Getting your legs moving will help to get your sluggish stomach moving. A short walk will get your core muscles moving and gently massage your intestines to help Release Trapped Air.
Kneel on your front: Certain postures can help to open up your lower body. Kneel on the floor and lower your hips onto your heels. Stretch your arms out.
Sit up with your knees to your chest: Lie on your back and bring both legs up to your ribs. This will create a gentle compression in your body to help the trapped gas escape.
Massage your stomach: Lie down and gently massage your stomach using your fingers. Always go in a clockwise direction. Start from the bottom right-hand side and work your way up to your ribs. Cross over and massage down the left-hand side.
Brew some peppermint leaves: Peppermint contains a natural muscle-relaxing oil known as menthol. This will help to relax the lining of your digestive system (National Institutes of Health (NIH), 2023). This will help to allow trapped air to gently leave.
Drink freshly sliced ginger water: Ginger is well known for helping to empty your bloated stomach more quickly. Sipping on a warm cup of ginger water will cause your upper digestive organs to move food through your body. This will instantly reduce your heavy feeling.
Put a hot water bottle on your stomach: Put a warm heat pad or hot water bottle on your stomach over your clothes. This will increase the temperature in your area. This will increase blood flow and will help to calm your overactive gut.
Avoid using plastic straws: using a straw will cause your throat to swallow lots of extra air. If you are feeling too full, then simply sip from the top of your glass.
Avoid fizzy drinks: sparkling water, fizzy drinks, and sodas are full of carbon dioxide gas. Drinking these will cause expanding gas bubbles to be pumped into your stomach (Harvard Health Publishing, 2023). This will cause your waist to puff up. Stick to still water until you feel comfortable.
Note: The information in this article is for educational purposes only. It should not be used as professional medical advice. If you have any questions regarding a medical or digestive issue, always consult your doctor, gastroenterologist, or qualified healthcare professional.
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