HEALTH YOURSELF
HOW TO RELIEVE STOMACH BLOATING
We invest in gadgets, stock up on supplements and sign up to gym classes to improve our health and wellbeing, but what if we told you the most powerful tool you have is actually free? In our new weekly column, JANINE THOMAS explains how using your body, mind and breath can help you sail through life — and it won’t cost you a cent. Each week she takes a different, often challenging, scenario and shows you how to make the best of it using the simplest methods.
THERE’S nothing worse than that uncomfortable bloated feeling. The effects aren’t only physical: when your stomach is puffy and stretched, it can make you feel sluggish, self-conscious and really rather down.
There are myriad causes of bloating. Perhaps you’ve had a big weekend or overeaten. For more regular bloating, excess wind, constipation, food intolerance, Coeliac disease, premenstrual syndrome, irritable bowel syndrome or even good old stress might be to blame.
It’s important to keep hydrated and avoid foods such as onions, cabbage, broccoli, beans, lentils and excess sugar. Try to eat slowly and quietly to avoid swallowing a lot of air, which can be a culprit, and it goes without saying to avoid fizzy drinks.
If you suspect a food allergy or intolerance is behind your bloating, keep a food diary for a couple of weeks and see if you can figure out any triggers. And if symptoms are ongoing, it’s worth a trip to your GP to rule out anything more serious.
Exercise is essential to keep your digestive system working optimally. All it takes is a brisk walk to get your gut moving, you don’t have to run a marathon. The following tried-and-tested yoga poses will also help relieve the dreaded bloat:
1. KNEES TO CHEST POSE
KNOWN in Sanskrit as apanasana, which roughly translates as wind-relieving pose, this will do what it says!
Lay on your back and draw knees into chest. Keep your chin tucked in slightly and your tailbone grounded to feel length in the spine. Close your eyes and stay here for five breaths.
Now inhale and move the knees away from the body a little; exhale and hug them in. Make each movement last the length of your breath. Repeat 10 times.
To finish, rock a little from side to side to soften and release abdominal muscles.
By focusing on your breath throughout all of these exercises you will slow your breathing rate, soften the belly and activate your diaphragm, which can help ease abdominal pressure.
2 & 3. CAT COW POSE
THIS is my go-to feelgood pose. It aids digestion by stretching and contracting the abdomen as you move.
Come on to all fours, wrists under shoulders and knees under hips. Spread your fingers and point the middle fingers forwards. Focus on your breath.
Inhale. As you exhale, press into your hands and shins and round the spine, tucking chin to chest and bringing navel towards spine. As you inhale, arch the back to bring your belly towards the ground, lift the chest and look forward. Imagine your spine moving in a wavelike motion. Repeat 10-20 times.
4. SEATED TWIST
TWISTS are a gentle way to massage and stimulate the digestive system. Sit on a cushion or big book (if you have one handy) with your legs out straight. Bend your right knee and place the foot on the ground. Flex your left foot.
Inhale and extend the spine so you are sitting as tall as you can. Exhale and twist slowly to your right, holding the right knee in with your left hand. Place your right hand on the ground behind you as support. Turn your head to the right to complete the twist of the spine. Stay here for several breaths before changing sides.
Consult your GP before starting a new exercise regime. If you have a question email janine@thisisyoga.ie. Follow This Is Yoga on Facebook and Instagram; thisisyoga.ie