Here’s 6 Natural Ways to Get Rid of Bloating

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

How to Get Rid of Bloating ASAP

Suffering from belly bloat? Here’s what might be causing your discomfort, and six natural ways to get rid of bloating.

There are few things more uncomfortable than the dull, lingering pain of a bloated belly. Not to mention the loss of appetite that comes along with it!

Whether you experience bloating once in a while or nearly every day, it helps to know exactly what’s causing it and what you can do about it.

Bloating: What It Is and Why It Happens

Bloating, or abdominal distention, is the feeling and look of fullness in your abdomen due to either excess gas, inflammation, or gut disorders. The outward protrusion of the belly can be an extreme source of self-consciousness, and the bloating can be so extreme that it causes discomfort or even pain.

While you might think the cause of your bloat is simply due to eating too many sweets or treats (and it very well could be!) there could be other underlying conditions that are more serious.

If you’re experiencing bloating regularly or even semi-regularly, keep reading to discover what may be causing it and what you can do about it.

Causes of Bloating

1. Food Allergies or Sensitivities

People with food allergies may experience bloating when exposed to certain foods, like gluten or dairy. However, there is also a milder form of food allergies referred to as food sensitivities, which can cause digestive problems and bloat, without the more serious reactions like trouble breathing or hives.

There are also FODMAP and shellfish allergies to consider. FODMAP foods are foods that are poorly digested in the small intestine and can cause bloating and irritation in some people.

Studies show that FODMAP foods – like garlic, onions, beets, apricots, plums, cherries, beans, and others – can cause inflammation and worsen symptoms of irritable bowel syndrome (IBS) while going on a low-FODMAP diet significantly reduces bloating and discomfort.

2. Stress

Interestingly, the state of your mental health and stress levels can have an impact on bloating and gut health in general. Bloating and stomach disorders like irritable bowel syndrome are linked to mental health issues like anxiety and depression via the brain-gut connection. In fact, one study discovered that people who have survived extreme stressors frequently suffer from bloating.

3. Bad Bacteria (SIBO)

Sometimes bloating can be due to a bad bacterial overgrowth in your gut. This can occur from excess stress, after taking a round of probiotics (which also kills all of your “good” gut bacteria), a bad diet, or other conditions like leaky gut.

SIBO (small intestinal bacterial overgrowth), in particular, can cause bloat due to bad bacteria taking over the small intestine and producing excess gas.

4. Digestive Problems

Sometimes when our digestion is weak, or if we don’t have enough enzymes or stomach acid to break down proteins, carbohydrates, or fats, these foods can begin to ferment. This produces excess gas, resulting in belly bloat.

In addition, disorders like IBS, carbohydrate malabsorption, and slow gastric emptying (or sluggish digestion) can also cause bloating. In fact, studies show that when it comes to inflammatory gut disorders like IBS, bloating was the most common symptom, with 60 percent of patients stating it was the most bothersome part of IBS.

5. Hormonal Changes

Sometimes bloating can occur due to hormonal changes in the body. As women have probably experienced, bloating typically occurs right before the start of your period. Researchers believe there is a hormonal element to bloating, although they still aren’t certain what it is, due to the fact that women experience bloating more frequently than men.

6. Constipation

Sometimes bloating can occur simply because you haven’t, ahem, used the bathroom in a while. Not only can waste build up in your intestines and cause a distended appearance, but it can also irritate your gut and potentially cause inflammation if it sits too long, causing even more bloat.

6 Ways to Naturally Reduce Bloat

There are several easy ways to help calm and soothe your belly to reduce uncomfortable bloating. Simply avoiding foods that may be triggering gut problems, while adding goodies that can reduce inflammation and gas, can bring you quick relief.

1. Avoid Irritating Foods

First and foremost, identify and avoid foods that you may be triggering allergic reactions, such as gluten, wheat or dairy. Even if you don’t have allergies, foods like bread, sweets, milk, and cheese can cause inflammation, leading to intestinal damage and leaky gut.

You’ll also want to avoid pre-packaged and processed foods, as these can be high in carbs, sugars, chemicals, and other substances that can irritate your gut and feed bad bacteria.

In addition, you may want to experiment with a low-FODMAP diet, as these can cause severe bloating and irritation in sensitive people. You can find a list of FODMAP foods to avoid here.

Finally, be sure to eat fresh meals loaded with organic fruits and veggies whenever possible.

2. Add Probiotics

Add more fermented foods to your diet such as sauerkraut, kimchi, and non-dairy yogurts to get a burst of good bacteria. This can help rebalance your gut bacteria and reduce the amount of gas being produced by bad bacteria.

You may want to consider also trying a probiotic supplement to help move digestion along. Studies show supplementing with probiotics can reduce gas and bloating significantly, even in patients with digestive disorders.

3. Try Enzymes

Digestive enzymes can help break down proteins, fats, and carbohydrates so they don’t end up fermenting in your gut. When this happens, the excess gas results in bloating.

The good news is that digestive enzymes can provide almost immediate relief. Take them with a meal, ideally at the start, to aid with digestion. You can find these supplements in your local health food store or online.

4. Drink More Water

Sometimes a simple solution to bloat is to drink more water to help flush out your system. This is especially true if you’re constipated or had a late night drinking alcohol or eating excessively salty foods. Water can help move along stuck stool while also reducing water retention and a “puffy” appearance.

5. Try Peppermint Oil

Peppermint essential oil has been shown to significantly reduce bloating and other digestive issues in IBS patients.  Mix a drop or two of peppermint oil with a carrier oil, and rub it over the abdomen to help treat gas and bloating.

6. Exercise

Mild exercise (even walking for 20-30 minutes a day) has been shown to reduce symptoms of IBS, including gas and bloating. Aim to move a bit more each day, perhaps adding in a morning run or walk, or a 30 to 60-minute yoga session.

It goes without saying that bloating can be extremely uncomfortable. Luckily, it’s a relatively manageable condition once you discover the root cause. Try out a few of these tips so you can lessen the stress on your belly, and perhaps even heal underlying conditions.

Watch this video – 10 Easy Ways to Relieve Stomach Bloating

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

8 Natural Remedies to Get Rid of a Headache

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

How to Naturally Get Rid of a Headache

Whether it’s waking up to a pulsing headache or getting hit with a migraine in the middle of a workday, the typical solution is to either power through or break out the painkillers.

If you’re tired of buying pills and worrying about potential side effects, you can turn to these natural remedies to alleviate your pain instead. The stressful situations of modern life aren’t going away anytime soon. That means you need a plan in place to stop headaches when they arise, or better yet, prevent them from occurring in the first place.

You could keep paying for pain medication. But the cost adds up over the years. Suffering through headaches can even have a negative impact on your mood and productivity – something that starts to take a toll on your body.

8 Natural Headache Remedies

All-natural remedies, on the other hand, have been used for thousands of years. Some of them help prevent headaches from happening while others ease symptoms after the fact. By combining natural treatments, you can put yourself in the best position to avoid pain – and minimize it when it does come.

Best of all, these natural remedies don’t raise concerns about adverse side effects like pain medications do. They’re safe and effective.

Here are eight great ones to get you started:

1. Magnesium

Magnesium plays a role in over 300 enzyme systems. These systems regulate diverse biochemical reactions ranging from synthesizing protein and controlling blood glucose to maintaining proper muscle and nerve function and a normal heart rhythm.

Unfortunately, magnesium deficiency is extremely common, affecting around 48 percent of the United States population.  Soil depletion (which lowers the magnesium available in crops), digestive disorders that limit absorption of magnesium in the gut, and high rates of antibiotic and prescription medication use all play a part.

Magnesium deficiency is especially common among women who suffer from menstrual migraines. Magnesium deficiency may be the cause of your headache.

Bulk up on broccoli, beets and squash!

Multiple scientific studies have revealed that people who are magnesium deficient are more likely to get headaches. The good news: supplementing with between 200 and 600 milligrams of magnesium daily helps reduce migraine frequency.

Magnesium works best as a preventive measure, requiring daily supplementation. Magnesium supplements are generally extremely safe. Side effects might include abdominal cramps and/or diarrhea, which you can alleviate by reducing your supplement dose.

Besides taking magnesium supplements, you can emphasize eating more magnesium-rich Paleo foods. Those include: broccoli, beets, squash, leafy greens, bananas, seafood, and all kinds of nuts and seeds.

2. Essential Oils

Of all the essential oils available, peppermint and lavender oils create a calming effect that makes them great for treating headaches.

Lavender oil is often used in aromatherapy to help you relax or wind down before bed. Research has also confirmed that it is effective in treating migraines.

A study published in European Neurology had people suffering from headaches inhale lavender oil and track the effects every half hour. 92 out of 129 participants responded favorably to the lavender oil treatment.

Peppermint oil stimulates blood flow to the forehead, helping to relieve that migraine.

Peppermint oil also works well, thanks to its cooling effect on the skin. This oil inhibits muscle contractions and stimulates blood flow to the forehead when applied topically.

Several studies from the 1990s (I would love to see more recent research here!) found that topical application of peppermint oil was effective in reducing symptoms of tension headaches, which are characterized by moderate pain and tightness or pressure around your forehead and the back of your forehead or neck. 

You can inhale essential oils or apply them topically. If you’d like to inhale them, just add two to four drops into a few cups of boiling water and inhale the vapors to ease your headache. To apply topically, just put a few drops on your hands and rub them into your forehead, temples, and the back of your neck.

Tip: One of my favorite ways is to dab a few drops onto my upper lip, just beneath my nose. If you want, you can add some oils into your next bath and really relax.

3. Feverfew

Herbs taste great and provide a host of health benefits. There are even a few herbs that effectively reduce headache pain – though you might have never heard of them!

The first is the feverfew plant, also known as Tanacetum parthenium. This plant has yellowish-green leaves and yellow flowers. It actually looks a bit like chamomile.

People have used feverfew for thousands of years for medicinal purposes. What is feverfew? It looks like chamomile, and can help ease the pressure of headaches.

When you get headache pains, blood vessels in your head expand and press on nerves. Feverfew helps relax constricted blood vessels, easing the pressure.

Feverfew is most effective when used as a regular prophylactic. One study found that people who took it had significantly less painful and severe headache symptoms than a placebo group. A systematic review of six clinical trials concluded that it was effective in preventing migraines without any major safety issues.

4. Butterbur

The second is butterbur (Petasites hybridus), a perennial from the daisy family found in Europe, Asia, and North America. It’s also been used for centuries as an herbal remedy to treat things like pain, fevers, and allergies.

In a trial conducted in the United States and Germany on 245 migraine patients, those who took butterbur supplements twice daily reduced their headache attacks by 58 percent over a four-month period. It seems to work best as a long-term solution, as the peak results were achieved three months into the study.

A Word of Caution About Butterbur: you should never ingest any part of the raw, unprocessed butterbur plant because it contains chemicals linked to liver toxicity.

Here is one of the few situations where processing is key. Manufacturers remove dangerous chemicals like pyrrolizidine alkaloids, making butterbur safe to consume.

You can find both of these herbs for a reasonable price at your local health food store, vitamin shop, or online.

5. Ginger

The ginger root offers all kinds of awesome health benefits – everything from preventing infections and increasing insulin sensitivity to reducing cholesterol and inflammation.

These anti-inflammatory effects can translate into decreased headache pain, as they help relax constricted blood vessels in the head.

Bonus points: ginger has also been shown to alleviate nausea, so if you’re dealing with a headache so serious that it’s making you feel queasy, ginger can help. The anti-inflammatory properties of ginger makes it a great cure for headaches, nausea and heartburn.

One study found that just one-eighth teaspoon of powdered ginger worked just as well as Imitrex (a top-selling anti-migraine drug) without the potential side effects like heartburn and vertigo. It also worked just as quickly to ease symptoms.

Another study found that a combination of ginger and the herb feverfew (see above) taken sublingually (beneath the tongue) was safe and effective as a first-line treatment for people who frequently experience mild headaches before moderate to severe ones.

You can always use more ginger to season your foods or consider ginger supplements. But the most convenient way to use ginger when those headaches strike is to brew up some ginger tea.

You can buy some ginger tea and keep it on hand, or make your own by slicing up a few quarter-sized slices of raw ginger and simmering them in boiling water. Once it cools down a bit, sip slowly and breathe in the steam. You can even make a paste out of ginger powder and water and apply it directly to your forehead for immediate relief.

6. Cayenne Pepper

Most of us think of cayenne pepper as a tasty spice for our foods, but it’s much more than that. Various cultures around the world have relied on it for centuries for a multitude of health benefits.

Believe it or not, cayenne pepper stimulates blood flow and reduces pain and inflammation. Most of the key benefits come from a compound called capsaicin. Capsaicin depletes substance P, a neuropeptide that acts as one of the main elements in our perception of pain.

This goes for headaches as well. Multiple studies found that when you apply cayenne pepper topically, there’s a significant decrease in headache severity.

Applying cayenne topically might be uncomfortable, but it’ll thwart your headache pains.

One of the easiest ways to apply cayenne powder topically is to dilute a tiny amount (around one-quarter teaspoon) into a few ounces of warm water.

Use a cotton swab to swirl it around and collect some of the diluted powder, then gently rub it on right outside each nostril until you feel a slight burning sensation. It might be a bit uncomfortable, but it’s a small price to pay to alleviate nasty headache symptoms.

Avoid Your Eyes: If you decide to apply cayenne powder topically, proceed with caution. The last thing you want to do is accidentally rub some of that stuff in your eyes!

If the topical treatment is too uncomfortable, you can also pick up some capsaicin (the active ingredient in cayenne pepper) supplements at your local health food shop or online. These are pretty affordable, so you could take them daily for a preventive effect.

7. Vitamin B2

Vitamin B2, also known as riboflavin, helps your body build red blood cells, converts food to energy, and supports other cellular functions that give you energy. It also has an antioxidant effect.

While we can find vitamin B2 in many different foods, it’s usually present in small amounts. If we aren’t careful, we might find ourselves deficient in this key vitamin. Vegans, vegetarians, and others who don’t eat a significant amount of animal protein are especially at risk of developing a deficiency.

Supplementing with vitamin B2 can also decrease headache symptoms. A study published in the European Journal of Neurology gave migraine sufferers 400 milligrams of riboflavin capsules daily. After tracking the effects for six months after treatment began, the researchers found that headache frequency decreased significantly, as did reliance on conventional anti-migraine medications.

An earlier study found that of 55 patients who took vitamin B2 daily for three months, around 60 percent of them experienced at least a 50 percent reduction in migraine frequency and the number of headache days. Vitamin B2, found in egg yolks and red meat, helps your body build red blood cells.

Vitamin B2 supplements are inexpensive and easy to find, whether you decide to purchase B2 specifically or a B complex (which might not contain as concentrated a dose of B2 but carries other benefits). Side effects are extremely rare, but can include diarrhea, urine turning a yellow color (as excess B2 is eliminated), or an increase in urine.

Rich Paleo food sources of vitamin B2 include: egg yolks, red meat, organ meats, salmon, tuna, almonds, and green vegetables.

8. Coenzyme Q10

Coenzyme Q10 (also called CoQ10) is often described as a “pseudo-vitamin”, or a vitamin-like substance. Like Vitamin B2, it plays an important role in improving energy metabolism.

CoQ10’s similarities to vitamin B2 inspired researchers to explore the possible headache-easing effects.

A study published in the journal Neurology of 42 migraine patients found that CoQ10 was more effective than a placebo treatment in reducing migraine attack frequency, headache days, and days with nausea. The supplements were also “well-tolerated”, meaning patients were able to take them without experiencing adverse side effects.

Another study found that while COQ10 is effective in treating headache symptoms, it takes some time to experience the benefits. Here, researchers gave 32 migraine headache patients a 150 milligram CoQ10 supplement daily and found that over 61 percent of them reduced their number of migraine days by more than 50 percent without any side effects. The results suggest that CoQ10 starts working within four weeks, but it takes longer (between five and 12 weeks) to significantly reduce migraine frequency.

To boost your CoQ10 intake through diet, focus on oily fish (like salmon and tuna) and meats – organ meats in particular.

CoQ10 supplements are widely available, but they tend to be more expensive than other more common supplements, like vitamin B2. One option might be to try B2 supplements first and see if you experience any improvement. If you are still struggling, consider making the investment in CoQ10.

Watch this video – A Scientific Way to Cure a Headache Without Painkillers

The Bottom Line

Unfortunately, you can’t avoid all the stressful situations that trigger headaches. Things like bad traffic, tight deadlines, and a busy schedule are hallmarks of modern life. But daily activities like meditation and yoga are simple ways to help de-stress after a long day.

So whether it’s drinking a warm cup of ginger tea or unwinding with lavender oil, you can take action to stop a headache in its tracks – without resorting to prescription pills.

Written by Corey Pemberton

Author Bio:

Corey Pemberton is a freelance writer, Brazilian Jiu Jitsu practitioner, and Paleo health enthusiast. Ever since he discovered the ancestral health movement five years ago, he has explored different ways to incorporate ancestral wisdom into his nutrition, exercise, and lifestyle at large. One of his favorite topics is challenging long-held nutrition myths. Feel free to stop by his website or say hello on Twitter.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook