Tuesday, April 9, 2019

Natural ways to reduce indigestion and bloating

Source Website: https://www.tnp.sg/lifestyle/health/natural-ways-reduce-indigestion-and-bloating
By Dawn Chen, The New Paper, 04 April 2019 at 06:00 am


Soothe tummy troubles with these habits


You're tucking into a hearty meal after a long day when suddenly, your tummy starts to feel swollen and painful.

That uncomfortable, tight feeling may be accompanied by a burning sensation or dull ache in the upper part of your stomach.

If you have experienced this before, you most likely suffered a bout of indigestion and abdominal bloating.

Both are quite common and also preventable.

Here are eight natural remedies to ease these conditions.

Don't talk while eating
When you eat and talk at the same time, you tend to swallow a lot of air with your food.

This causes a build-up of trapped air in your stomach that can make you feel bloated and gassy after a meal.

One of the simplest ways to reduce indigestion and tummy discomfort after eating is to chew with your mouth closed.


Don't talk while eating
PHOTO: Don't talk while eating
When you eat and talk at the same time, you tend to swallow a lot of air with your food.
This causes a build-up of trapped air in your stomach that can make you feel bloated and gassy after a meal.
One of the simplest ways to reduce indigestion and tummy discomfort after eating is to chew with your mouth closed.
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Avoid supper
Besides being bad for your waistline, eating too close to bedtime is also a sure recipe for indigestion and bloating.

Lying down just after eating makes it harder for the food to move down your digestive tract since your muscles are working against gravity. Try to have your meals at least two to three hours before sleeping to reduce your chances of getting indigestion.


Avoid supper
PHOTO: Avoid supper
Besides being bad for your waistline, eating too close to bedtime is also a sure recipe for indigestion and bloating.
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Watch your wardrobe
You might want to take it easy with those bodycon dresses or high-waisted pencil skirts if you frequently experience bouts of indigestion.

Wearing tight clothes is not only uncomfortable when you are full but also exerts pressure on your abdomen, which can cause food to move back up your oesophagus.


Watch your wardrobe
Watch your wardrobe
PHOTO: Watch your wardrobe
Wearing tight clothes is not only uncomfortable when you are full but also exerts pressure on your abdomen, which can cause food to move back up your oesophagus.
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Stay away from fried, oily foods
Greasy and fatty food usually has two effects on the body. Because it is hard to digest, it can linger in your stomach for a long time which prolongs bloating and indigestion.

On the other hand, all that oil and fat can also bring on cramping that speeds up movement in your digestive tract.

The result? A nasty bout of diarrhoea.


Stay away from fried, oily foods
PHOTO: Stay away from fried, oily foods
Greasy and fatty food usually has two effects on the body. Because it is hard to digest, it can linger in your stomach for a long time which prolongs bloating and indigestion.
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Eat small meals
An easy way to reduce your odds of getting indigestion in the first place is to eat smaller meals.

Instead of eating till you are 100 per cent full, aim to practise more mindful eating and stop when you are about 80 per cent full. Taking smaller meals means your stomach doesn't have to work so hard and this cuts your risk of getting indigestion and bloating.


Eat small meals
PHOTO: Eat small meals
An easy way to reduce your odds of getting indigestion in the first place is to eat smaller meals.
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Chew your food thoroughly
Time to stop wolfing down lunch at your desk.

Digestion actually starts in your mouth and not in your stomach. Chewing your food breaks it down into smaller pieces where it gets mixed up with saliva.

Saliva contains a digestive enzyme called amylase that helps to break down food even further. Absent-mindedly gulping down your food means you are swallowing larger chunks of food that don't have enough time to get moistened and softened by saliva.


Chew your food thoroughly
PHOTO: Chew your food thoroughly
Time to stop wolfing down lunch at your desk. Digestion actually starts in your mouth and not in your stomach.
Chewing your food breaks it down into smaller pieces where it gets mixed up with saliva.
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Have a hot cup of tea
Wash down your lunch or dinner with soothing teas like chamomile and peppermint, which help reduce indigestion in their own ways.

Peppermint has a muscle-relaxing effect on the body that can make it easier for food to pass through your digestive tract, while chamomile has anti-inflammatory properties that can neutralise excess stomach acid.


Have a hot cup of tea
PHOTO: Have a hot cup of tea
Wash down your lunch or dinner with soothing teas like chamomile and peppermint, which help reduce indigestion in their own ways.
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However, avoid peppermint tea if you experience indigestion due to acid reflux.

Its antispasmodic properties will relax your lower oesophageal sphincter - the muscles between your oesophagus and stomach - which also makes it easier for acid to flow back.

Avoid foods that cause gas
Certain foods are known to be bloat-inducing because they contain hard-to-digest sugar and starch compounds.

When this happens, your gut bacteria starts to feed on this indigestible matter in your colon, releasing gas in the fermentation process.


Avoid foods that cause gas
PHOTO: Avoid foods that cause gas
Certain foods are known to be bloat-inducing because they contain hard-to-digest sugar and starch compounds.
When this happens, your gut bacteria starts to feed on this indigestible matter in your colon, releasing gas in the fermentation process.
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Everything that lives and moves about will be food for you.
Everything that lives and moves about will be food for you.
PHOTO: "Everything that lives and moves about will be food for you. Just as I gave you the green plants, I now give you everything." (Genesis 9:3)

"But food does not bring us near to God; we are no worse if we do not eat, and no better if we do." (1 Corinthians 8:8)

"Go, eat your food with gladness, and drink your wine with a joyful heart, for God has already approved what you do." (Ecclesiastes 9:7)
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By Dawn Chen, The New Paper, 04 April 2019 at 06:00 am
This article first appeared in Shape (www.shape.com.sg)
Get The New Paper on your phone with the free TNP app. Download from the Apple App Store or Google Play Store now





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Reference
[1] Dawn Chen, The New Paper, Natural ways to reduce indigestion and bloating, posted on 04 April 2019 at 06:00 am, https://www.tnp.sg/lifestyle/health/natural-ways-reduce-indigestion-and-bloating


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