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Wellness
Published Monday Dec 16, 2019 by Sara Lesher

7 Ways to Decrease (and Prevent) Bloat Naturally

Expert Advice
Nutrition
Recovery

 

We’ve all been there—unbuttoning our jeans after a big meal, changing into leggings as soon as we get home, bending over in pain from built-up gas. There’s nothing fun about feeling uncomfortable. Here are some methods we’ve found helpful for decreasing and preventing the (dreaded) bloat.

 

FOR DECREASING BLOAT

Use essential oils.

 

Try creating your own at-home blends using essential oils like ginger, peppermint, fennel, and lemon. If you don’t have these oils handy, buy premade blends created specifically for gut health (we love Saje’s Gutzy roll-on). Rub these directly on your stomach for instant relief!

1
Use essential oils.

 

Try creating your own at-home blends using essential oils like ginger, peppermint, fennel, and lemon. If you don’t have these oils handy, buy premade blends created specifically for gut health (we love Saje’s Gutzy roll-on). Rub these directly on your stomach for instant relief!

Drink tea.

 

Drinking hot tea feels fantastic on a bloated belly—and can help reduce swelling. Stick to teas like peppermint, chamomile, lemon, or ginger for optimal relief.

2
Drink tea.

 

Drinking hot tea feels fantastic on a bloated belly—and can help reduce swelling. Stick to teas like peppermint, chamomile, lemon, or ginger for optimal relief.

Try yoga.

 

Although you probably want to go into Corpse pose when you’re feeling extra bloated, it isn’t the best for releasing trapped air. Try these yoga moves to help relieve tension and get things moving (if you know what we mean).

3
Try yoga.

 

Although you probably want to go into Corpse pose when you’re feeling extra bloated, it isn’t the best for releasing trapped air. Try these yoga moves to help relieve tension and get things moving (if you know what we mean).

Go for a walk.

 

A little bit of light exercise after a heavy meal can help reduce your overall bloating. You don’t need to hop on the treadmill every time you eat, but a short walk right after lunch or dinner can do wonders for your belly.

 

 

 

FOR PREVENTING BLOAT 

Now that you’ve learned a few ways to take care of bloating once you’re already experiencing it, let’s talk about how to prevent it!

4
Go for a walk.

 

A little bit of light exercise after a heavy meal can help reduce your overall bloating. You don’t need to hop on the treadmill every time you eat, but a short walk right after lunch or dinner can do wonders for your belly.

 

 

 

FOR PREVENTING BLOAT 

Now that you’ve learned a few ways to take care of bloating once you’re already experiencing it, let’s talk about how to prevent it!

Practice mindful eating.

 

Do you ever feel bloated after you inhale your food? Whether you’re *extra* hungry or scarfing down a meal on the go, eating fast (or chewing with your mouth open) takes in a lot of extra air, which causes you to feel bloated or uncomfortable. Remind yourself to chew your food thoroughly, take smaller bites, and take your time finishing meals (it can be hard!).

5
Practice mindful eating.

 

Do you ever feel bloated after you inhale your food? Whether you’re *extra* hungry or scarfing down a meal on the go, eating fast (or chewing with your mouth open) takes in a lot of extra air, which causes you to feel bloated or uncomfortable. Remind yourself to chew your food thoroughly, take smaller bites, and take your time finishing meals (it can be hard!).

Choose your foods wisely.

 

The types of foods we put into our bodies have a significant effect on the way we feel afterward. From beans to wheat, try to stay away from these 13 foods if you have been experiencing frequent bloating.

6
Choose your foods wisely.

 

The types of foods we put into our bodies have a significant effect on the way we feel afterward. From beans to wheat, try to stay away from these 13 foods if you have been experiencing frequent bloating.

Avoid bubbles!

 

This one may seem obvious, too, but super carbonated drinks—such as soda, beer, and champagne—can lead to a buildup of gas in your stomach. Maybe think about skipping the mimosa at brunch on an extra “bloaty” morning (but if you don’t, we won’t judge).

7
Avoid bubbles!

 

This one may seem obvious, too, but super carbonated drinks—such as soda, beer, and champagne—can lead to a buildup of gas in your stomach. Maybe think about skipping the mimosa at brunch on an extra “bloaty” morning (but if you don’t, we won’t judge).

Sara Lesher
Written by
Sara Lesher
Marketing Content Associate
About the author
Spoiled by the San Diego sunshine, Sara’s hobbies include beaching, hiking, concert-going, and brewery-hopping. As Mindbody’s Marketing Content Associate, she naturally loves reading and writing… so if you have any book recommendations, let her know. And just between us: she’s committed to health and wellness but loves a good taco (shoutout TJ Tacos in Escondido).
woman running outside
The Latest
Published Tuesday Jun 30, 2020 by Dermatologist's Choice

The Summer Skincare Routine for Outdoor Workouts and Activities

Beauty
Fitness
Skincare

Summer is officially here, and with that, there are so many fun activities that will motivate you to get outside to stay in shape and strive for those post-quarantine fitness goals. But before you decide to get outside to enjoy some walking, yoga, swimming, or hiking, remember these best practice skincare habits to protect your skin from common skin concerns, such as, sunburns, chafing, and excessive dryness. 

Here, board-certified Dermatologist, Dr. Bottiglione, shares some advice to help your skin stay healthy as you embark into the great outdoors.  


But first, protect

When going outside, the sun is going to be your biggest culprit for damaging your skin. While the sun boosts benefits like vitamin D production, take notice when your skin is overexposed to the sun’s harmful rays as it becomes dangerous. When overexposed to direct sunlight, the skin is irritated, causing sunburns, dryness, and sensitivity that can increase the chances for wrinkles and skin cancer as we age.  

Luckily, staying inside when it’s so pleasant outside is not the only skincare alternative to avoid the sun’s damaging rays. Here are a few simple tips to prep your skin before stepping outside.  
Opt to protect your skin with a clinical-grade sunblocking lotion of 15 SPF or higher.

“Anytime you go outside, you need to apply sunscreen to your skin,” advises Dr. B. “Ensure you apply sunscreen to the full body and reapply often. In the morning, after cleansing your face, is the best time to apply.” He recommends a spray for oily skin, or the Dermatologist’s Choice Sunscreen Enhanced Moisturizer for dry to combination skin types that needs a little extra hydration.  
 
 
The key is the more intentional you are about proactively protecting your summer skin, the healthier it will be. It may sound simple, but your skin will be happier when you take a preventive approach rather than a reactive approach—for example, applying the sunscreen moisturizer before a walk to help to avoid the treatment of a sunburn after. When prepping your bag for the fun day ahead, make sure to add sunscreen, a hat, and plenty of water.  
 
 
Now the real excitement begins! However you decide to get your fitness outdoors, we have the skincare routine you need or a carefree and healthy day. 


Yoga / Walking 

Deep breath. Like our favorite flow, these skincare tips will keep our mind—and our skin—at ease. If you take your yoga practice outdoors, wear an SPF shirt, and lay your mat under a nicely shaded tree to help shield you from excessive sun exposure. 

“Avoiding direct sunlight and wearing protective clothing is smart to protect your skin from sun damage. Even if you are going for a relaxing walk or doing just a few sun salutations. Staying out of the direct sunlight will reduce your risk of sun damage and wrinkles.”     - Dr. B


Swimming 

Swimming is one of the best cardio and strength training workouts, while also an enjoyable activity during the summer. Whether you are swimming in open water or laps in the pool, the excess amount of water with exposure to pool chemicals and environmental pollutants can cause skin irritation and dryness. To keep your skin hydrated and protected, Dr. B. recommends applying the Dermatologist’s Choice Pre-Bath Oil to your skin before entering the water. This will seal your skin’s protective barrier to avoid skin irritation from chemicals and debris. He adds, “The Pre-Bath Oil is what I give to all my patients with eczema or dry skin. It is the only thing that will protect and also deeply hydrate the skin.” Just apply this serum before you put on your sunscreen, and you're good to go! 


Hiking 

With warm temperatures during the summer months, it’s the perfect time for hiking and exploring the mountainous outdoors. It is essential to take the necessary steps to avoid your skin becoming sunburnt, irritated, or breaking out. “Wearing a hat with a large brim that will shade your face and neck is key. A baseball cap is just not enough for the sun protection you need. After your hike, it is important to clean your face and pores of sweat, dirt, and toxins with Dermatologist’s Choice Glycolic Peel Cleansing Pads to avoid breakouts from occurring,” Dr. B. warns. Keep them in your bag for easy cleansing after a hike. 


Cycling/ Running 

One of the biggest skin concerns cyclists or runners usually bring to dermatologists is chafing. Even if you’re just cruising along the seaside or taking a cycling class, those tight clothes and friction can cause some intense irritation and redness. “When you have an issue with chafing, you need to protect your skin. You need armor over the skin. Beeswax, for example, is thick to coat the skin and protect it. Another effective option is the hydrating Dermatologist’s Choice Pre-Bath Oil. For best results, moisturize your skin, and then add a piece of clothing to cover it (that is actually like armor),” Dr. B. shares. Are you a runner? Feel free to use this tip too before your next mile or 30.  


Workout done, now what? 

At the end of your activity, the real results of that skin preparation set in. But sometimes, you need a little extra support afterwards. After any good workout, cleansing off the sweat, dirt, toxins, and irritant is paramount. Dermatologist Choice pH Balanced Cleanser helps to gently but effectively remove sweat, oil, and restore the skin’s natural pH levels.  

Did you end up getting a sunburn, or is your skin dry from the elements? Soothe with the Pre-Bath Oil with natural oils like sunflower and jojoba oil for deep hydration and healing.

“Sun damage can manifest in multiple ways. Most often, you will notice a sunburn first, which can then lead to irritated skin—and over time, sun damage increases the appearance of wrinkles.” For safe measure, at night regenerate sun-damaged skin with Dermatologist's Choice Ultra Anti-Aging Cream with 15% non-neutralized glycolic acid to your skin. This powerful dermatology treatment rebuilds the collagen and exfoliates fine lines, sunspots, and acne on the skin. “Do not apply the Ultra Anti-Aging Cream on a sunburn or irritated skin,” Dr. B. shares. These are long-term habits to aid in maintaining your best skin health.
 
 

Capture your best skin with everything you need this summer with the Dermatologist’s Choice Skin Kit, and get 20% off your order with code MB20 at www.dermchoice.com.

Dr. B Dermatologist
Written by
Dermatologist's Choice
Clean and Clinical Skincare Brand
About the author
Dermatologist’s Choice is founded, formulated, and tested by award-winning dermatologist, Dr. B. It's not just about keeping your skin clear, but providing clean and clinical formulations. DermChoice has no parabens and no fragrance, is certified cruelty-free, and is formulated with natural and organic ingredients.