I’m bloated: 7 simple and effective tips to deflate

Almost everyone has experienced this sensation at least once in their lives: the feeling of being bloated, heavy and engorged in their clothes. A certain discomfort, which can be explained in many ways: circulatory laziness, hormonal fluctuations, unsuitable diet … Yet it is possible to deflate, by modifying your daily life a little and adopting some simple and effective tricks.

Why are we inflated?

1- Water retention

Water retentionis a relatively common phenomenon, but it is not without inconvenience, starting with swelling. Edema can be localized (lower body, with heavy legs and the appearance of poles, knees and ankles that swell) or generalized (puffy face, bags under the eyes, curled fingers, feelings of heaviness).

The phenomenon of water retention consists of poor storage of body water. The latter, instead of being evacuated through the kidneys, is retained in the tissues, between the organs and the skin. Water retention has different causes: inadequate diet (excess salt, low hydration), hormonal fluctuations (sex hormones, cortisol), medical treatment (corticosteroids, anti-inflammatories, antihypertensives…), venous insufficiency.

2- Premenstrual syndrome

Swelling can also occur just before menstruation. They then result in a swollen belly andchestand sometimes painful breast tension. They are actually one of the symptoms of premenstrual syndrome (PMS), which occurs between 2 and 10 days before the start of menstruation. They are due to a collapse in estrogen and a rise in progesterone – the two sexhormonesthat regulate a woman’s cycle.

PMS can also lead to other phenomena that cause swelling of the belly: uterine cramps, premenstrual stress, intestinal laziness (the increase in progesterone causes the muscles of the intestine to relax) or a change in diet (in the premenstrual period, women often tend to develop an appetite for “comfort” foods. fattyand/or sweet).

Finally, premenstrual syndrome can generate water retention, resulting in edema and, sometimes, weight gain. It can also be substantial – up to 10 kg!

3- Bloating and digestive disorders

If thebellyis particularly swollen, but the rest of the body does not suffer from any edema, the phenomenon can be explained by intestinal fragility. Swelling may correspond tobloatingcaused by an inadequate diet and / ora sedentary lifestyle. But a swollen belly can also be due to digestive pathology (Crohn’s disease, functional colopathy, irritable bowel syndrome) or food intolerance (lactose, gluten) that would irritate the intestinal wall and cause gas.

7 simple and effective tips to deflate

1- Adopt a special SPM diet to deflate

A suitable diet can reduce the discomfort associated with premenstrual syndrome.

To reduce breast swelling and hypersensitivity, it is advisable to consume foods rich in vitamins E and B6, such as:

• Vitamin E: dried fruits, green vegetables, eggs, cereals (wheat germ, rye, oats), exotic fruits, vegetableoils.
• Vitamin B6: Fresh herbs (parsley, chives), seafood, brewer’s yeast,banana, avocado, wheat germ, organ meats (especially liver).

To calm the contractions of the muscles of the uterus, foods rich in omega 3 are recommended. Fatty acids are found in blue fish (salmon, sardines, mackerel, herring), virgin cold-pressed oils (olive, rapeseed) and oilseeds (nuts and nuts).

Finally, to soothe the general inflammatory condition, be sure to focus on fruits, vegetables and spices rich in antioxidants:

• Vegetables rich in beta carotene (carrot, squash, pepper, sweet potato), and lycopene (tomato)
• Foods rich in vitamin C (cabbage, citrus fruits, kiwi, pomegranate)
• Red fruits containing enagic acid: cherries, cranberries, blackberries, raspberries, blackcurrants
• Garlic, because it is rich in allicin
• Spices loaded with polyphenols: cinnamon, nutmeg, star anise…

2 Adapt your diet to avoid water retention

Si les gonflements sont dus à une rétention d’eau, l’alimentation peut aider à atténuer ses effets. Aussi, pour dégonfler, il faudra :

• Limiter le sel: pour cela on utilise plutôt des épices, herbes aromatiques et condiments lorsqu’on cuisine. On évite les aliments salés (charcuterie, fromage, saumon fumé, farine raffinée) et les préparations industrielles.
• S’hydrater suffisamment : certaines personnes croient que parce qu’elles font de la rétention d’eau, elles doivent s’arrêter de boire, sous peine d’accentuer le phénomène. Pourtant c’est l’inverse qui se produit : c’est parce que le corps manque d’eau qu’il a tendance à en stocker davantage. Aussi, pour dégonfler, il est préférable de bien s’hydrater, en buvant de l’eau toute la journée. Le thé vert, très drainant, peut également aider.
• Choisir des aliments hydratants et/ou diurétiques: privilégier les asperges, agrumes, artichaut, ail et oignon, fruits rouges, raisin, ananas et papaye.
• Miser sur le potassium: le potassium contrebalance les effets du sodium dans le corps. Il encourage l’évacuation urinaire de l’excédent de sel. Certains aliments en contiennent : le poisson, les épinards, la patate douce, les fruits (agrumes, kiwi, banane, grenade), les fruits secs (abricots, figues, pruneaux), les épices (gingembre, graines de coriandre, poivre noir, graines de cumin, curry), les châtaignes, le chocolat.

3- Dégonfler en prenant soin de ses intestins

Si les gonflements sont localisés au niveau du ventre et s’accompagnent de sensations désagréables (gaz, trouble du transit, ballonnements), certaines mesures peuvent améliorer la situation et permettre de dégonfler rapidement et facilement.

Le rythme alimentaire et le contexte des repas sont à étudier. Il est essentiel de manger à heures régulières, dans le calme, en veillant à mastiquer suffisamment. Il faut éviter de manger dans le stress, sur le pouce, en parlant (car on ingère de l’air).

Certaines habitudes sont également à bannir : mâcher du chewing-gum, fumer, boire des boissons gazeuses ou consommer des aliments soufflés. Ces habitudes entraînent en effet une absorption excessive d’air, qui génère des gonflements abdominaux.

It may also be interesting to observe how certain “sensitive” foods, such as gluten-rich foods,dairy products, cruciferous foods, raw vegetables, fried foods, legumes and ready meals, are digested. Indeed, these food groups, due to their lactose, insolublefiberor fat content, can cause digestive disorders (intestinal fermentation or irritation). To do this, we can keep a food diary, which will allow to see which foods are well tolerated, and to discard those that are not.

Finally, to deflate, it may be interesting to feed your microbiota. Also, the consumption of prebiotics and probiotics is essential.

• Probiotics (intestinal bacteria): yogurt, kefir, sauerkraut, green olives, seaweed (wakame, nori …), miso, tempeh, kombucha, pickles.
• Prebiotics (food of intestinal bacteria): vegetables (artichoke, tomato, endive, greens), seeds (flax, buckwheat).

4- A cure of phytotherapy to deflate

Some plants, draining and diuretic, can reduce water retention and thus, help reduce edema. They can be taken in different forms: capsules, tablets, ampoules, mother tincture, bulk (to infuse)… These plants include:

• Dandelion: its draining and decongestant properties make it a renowned detox ally.
• Cherry tail: it is often on the ingredient list of diuretic herbal teas. It is depurative, rich in polyphenols and potassium, which makes it an effective weapon against water retention.
• Meadowsweet: an anti-inflammatory, analgesic and febrifuge plant, which promotes renal elimination and resorption of edema.
• Pilosella: a very effective plant to deflate, as it is extremely diuretic.
• Orthosiphon: another essential of drainage, because it promotes digestive and renal elimination. In addition it contains flavonoids interesting in weight loss (lipolysis booster).
• Ash: rich in mannitol and potassium salts, it is a formidable drainant.

If the swelling is related to bloating, consider vegetable charcoal, which can relieve gas. And if abdominal swelling is associated with constipation, plants rich in mucilage (konjac, fucus, blond psyllium) can also help to regain intestinal comfort and thus, deflate.

5- A healthy lifestyle to deflate

Small daily gestures can also contribute to deflating permanently. It may therefore be interesting to:

• Do not wear clothes that compress the veno-lymphatic network: tight pants, fitted waist, clothes that are too small or tight, shoes with high heels, boots and bib shorts.
• Avoid heat sources, which cause vasodilation and thus slow down the proper circulation of vital fluids (including lymph, in charge of draining water and waste to the emunctorial organs). The most common heat sources are hot showers and baths, prolonged sun exposure, or high home heating.
• Also avoid prolonged static positions, whether standing with trampling or prolonged sitting, as they encourage the effect of stasis.
• Elevate your legsat the end of the day and at night.
• Stop smoking, which is particularly harmful to vascular health.
• Chaseaway stress, because it tends to swell (elevation of cortisolemia), or even lead to weight gain.

6- Regular physical activity to deflate

To deflate effectively, it is imperative to commit to a dailywalk, to revive the veno-lymphatic circulation. Walking is indeed the most obvious sport, the most natural, but also the best to solve venous laziness. The unwinding of the foot on the ground encourages venous return. Also, it is an ideal activity to deflate, especially if the edema is localized on the lower body.

It is advisable to supplement the daily walk with regularsports activity. Water sports (swimming, water aerobics) are preferred. Indeed the water will “massage” naturally and thus encourage venous return and drainage of vital fluids.

If water retention is important, and associated with venous insufficiency (spider veins,heavy leg sensations, telangiectasias), it is better to avoid high-impact sports, such as running (especially on hard ground), boxing, fencing, ball sports. Jerks and backs are harmful to venous health, especially if it is already fragile.

7- Massages to deflate

A massage routine can also contribute to the resorption of edema. Massages drain vital fluids –therefore excess water and toxins present in the tissues.

Lymphatic drainage and pressotherapy are very effective in reducing water retention. They are practiced in physiotherapy or vascular medicine offices. The manipulation requires a little tact and must be carried out by a seasoned professional.

Palpate-roll is also an effective massage technique to deflate. It is practiced in an institute or at home, by hand or with the help of a massage device or asuction cup. Before performing the massage, it is important to coat each area to be massaged with a fluid oil, to facilitate palpate-roll.

Finally, if the swelling is localized in thebelly, and related to intestinal laziness or bloating, massages are also recommended. They will relax the abdominal muscles, promote the release of excess gas and encourage the evacuation of faeces. For an anti-inflating massage, you must:

• Start with circular movements around the navel, clockwise, to stimulate the small intestine.
• Press lightly on the stomach, from left to right.
• Gently vibrate your fingers and hands on the navel area.

Finally, it is necessary to specify it: if none of these tips allow you to deflate, it is more than wise to consult your doctor. The swelling could be due to a more serious problem: heart failure, kidney failure, adverse drug reaction, serious allergic reaction, liver disease.