“Bloating can be a frustrating condition,” said Rachael Sacerdoti. “But with a little effort and awareness, it is possible to alleviate symptoms.”
Rachel recommended her “BTB-15 workout” which can help you to feel “so much better”.
Exercise “helps improve blood flow and digestion, which can reduce bloating”, the expert explained.
Talking about her BTB-15 workout, Rachel said: “Each exercise has been picked for its ability to gently stretch and massage the internal organs.
“It is best performed after a meal, or whenever you get that bloated feeling.”
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The BTB-15 Routine (designed for slow and steady movement):
- 10 mins low-intensity steady-state (LISS) activity, such as walking
- 10 x Roll Downs
- 10 x Cat-Cow
- 20 x Side Twists (10 on each side)
- 20 x Dead Bugs
- 20 x Kegels
- Finish the workout with Child’s Pose for as long as you desire.
In addition to gut-friendly exercises, Rachel suggested being mindful of what you eat.
“Certain foods can trigger bloating, such as dairy, wheat, and beans,” said Rachel.
“Be aware of what foods you eat and how they affect your body. It’s always good to note down meals that don’t sit well with your system.”
Also be aware of how you eat, as “eating too quickly or while stressed can cause us to swallow excess air, leading to bloating”.
Rachel stated: “Practicing mindful eating techniques, such as slowing down and taking deep breaths, can help prevent this.”
People should also make sure they are adequately hydrated as “drinking plenty of water is essential if you want to reduce bloating”.
Rachel explained: “It helps your body flush out excess salt and toxins that contribute to the condition.”
The NHS pointed out signs that you are bloated:
- Your tummy feels full or bigger than usual
- You have tummy pain or discomfort
- Your tummy is rumbling or making noises
- You’re farting more than usual.
“The most common reason for bloating is having a lot of gas in your gut,” the health body says.
If you feel consistently bloated, then it’s best to book a doctor’s appointment.
Wellness expert and personal trainer (PT) Rachael Sacerdoti is the founder of It’s So Simple.
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