8 Techniques to Keep Your Tummy Happy
Hi All… How’s your gut? I know, strange question, but I’m serious… how’s your gut? If you check in, does your tummy feel yucky, fatty, bloated, flat, gassy…? Well we may not pay attention to what is going on with our tummies past if our pants are fitting or not. There is surprisingly a lot of us that deal with gut issues. I’m one of them and if you know me and have hung out with me I know you have probably heard me make a joke about my belly situation. For those of you that don’t know me personally let me fill you in… I’m a personal trainer… if I can’t get a flat belly how can I help someone else? Right? Right… anyhow, I would always experience bloating and whatnot every time I’d eat or drink something… very uncomfortable. I tried supplements, enzymes, going gluten free, dairy free and soy free… nothing was working.
But… I no longer have issues. How’d I do it? I stopped worrying about it. It seemed the more attention I put to it the worst I felt. I committed to eating good and getting back into my yoga practice… I started drinking Nettle Leaf Tea and found a digestive enzyme that seemed to help and also ampted up my water intake and now that I don’t have any issues. I’ll share with you the few things that I did that worked for me. Try them out and do what feels good for you. The different yoga postures you can do in the coziness of your own home. Don’t do them right after you eat, these are meant to be done on an empty stomach.
Wether or not you experience any abdominal issues these are still great practices to help keep things healthy and flowing. Try them out!
1. Forward Folding: Stand tall. If you don’t have tight shoulders, interlace your hand behind your back. If you do have tight shoulders reach your arms up towards the sky. Slightly bend your knees and forward bend at your hips, allowing your body to hang heavy down to the ground. If your hands are interlaced behind you, let them fall over your head. Relax into it for about 30 seconds, slowly come back up and repeat two more times.
2. Laying Twist: Lay on your back with your legs straight out on the floor. Place your arms straight out to either side of your body. Exhale fully & bring your knees to your chest. Stabilize the upper body by keeping it quiet and twist the lower spine and knees to the left side. Hold for 15 seconds and rest. Repeat two times then switch sides.
3. Seated Twist: Sit with your back straight and tall, legs straight in front of you. Place your left foot over your right knee on the floor. Continuing to sit tall, twist your upper spine to the left. Let your eyes look over the left shoulder to help twist deeper. Hold for 15-30 seconds then switch sides.
4. Knees to Chest: Lie on your back and bend both knees into your chest. Hug the knees in tight and then rock your knees from side to side to help massage your abdominal organs and get things moving. Release the knees away from your belly, lowering the toes to the floor for a few seconds. Repeat a few more times.
You can do this one after you have eaten or anytime you feel abdominal pressure. If you have good, pain free knees sit on your heals, knees all the way together. Place hands on your thigh creases and drop your chin to your chest. Keep your back straight and focus on your breathing. Long slow inhales, long slow exhales. If it hurts to sit on your ankles or is uncomfortable for your knees you can place pillows between your feet and butt or sit in a chair. The longer you do it the better. Try for at least 5 minutes.
Ginger helps to calm the stomach. If you have an upset stomach drinking ginger tea can sometimes be just as beneficial as taking an antacid… which are good for you, it will also ease bloating and gas. Ginger has been proven (in multiple studies) to treat feelings of nausea, particularly in the form of seasickness, morning sickness, motion sickness and as a side effect of chemotherapy. Try making ginger tea at home: Ginger Tea Recipe – 4 cups water, 2-inch piece of fresh ginger root and optional honey and/or lemon slice. Peel the ginger root and slice it into thin slices. Bring the water to a boil in a saucepan. Once it is boiling, add the ginger. Cover it and reduce to a simmer for 15-20 minutes. Strain the tea and enjoy!
I found two types of enzymes that I enjoy and work for me. Research different kinds to find what may work for you. I use Papaya Enzyme by American Health and Digestive Force by Poliquin Performance.
There you have it. A bit of a break down to keep your belly happy. Along with a consistent exercise routine and plenty of water of course… 🙂 Happy bellies equal happy people. Much love folks.