Do You Always Wake Up Feeling Bloated? Here are 3 Possible Reasons
Have you ever try slipping on your jeans early in the morning, only to realize you are unable to button them? Surely, you have as almost everybody has been there too.
How about, in the middle of the day, you feel that you have a swollen belly, and you just can't stop passing gas? What you're feeling is called 'bloat,' and it is one of the great opportunities of being human.
According to registered dietitian Laura Manning, at New York City's Mount Sinai Medical Center's department of gastroenterology, having that bloated feeling is normal, "and it is a part of our digestive process."
However, she added, what may not be normal is the constant feeling of having a swollen stomach. If this is the case, the expert said, one of the three problems below could be causing the discomfort.
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An expert said, ‘Chips and salsa, popcorn and soy sauce’ are just among the foods that may cause the unwanted bloating even hours have passed after eating them.
1. You Might Have Eaten the 'Wrong' Foods the Night Before
Gastroenterologist Niket Sonpal, MD, said eating bloat-inducing foods before bed is typically the reason you wake up with that 'puffy feeling.'
A lot of people like to enjoy some desserts after dinner, although, the expert said, it may not be the best decision for the digestive system.
Excessive sugar intake can lead to bloating for some, although artificial sweeteners can even be more challenging. When consumed in large amounts, these can result in digestive unrest, which includes bloating, gas, and even diarrhea.
According to dietitian Frances Largeman-Roth, RD, eating foods rich in sodium before bed can also cause our body to retain extra water, leading to bloating the next morning.
Largeman-Roth, the author of Feed the Belly: The Pregnant Mom's Healthy Eating Guide, also said, "Chips and salsa, popcorn and soy sauce" are just among the foods that may cause the unwanted bloating even hours have passed after eating them.
What to do: Include fruits and vegetables rich in potassium in your breakfast. These include bananas, melon, and potatoes. They are all rich in potassium and help soothe the stomach. Asparagus, cucumber, and celery can help alleviate the bloating, too.
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2. Inadequate Intake of Water
According to the US National Library of Medicine, every part of our system needs water to function efficiently and properly. More so, our body is excellent in terms of balancing the amount of water that enters and goes out.
We constantly lose fluid by breathing, sweating, and peeing. However, if our body does not have adequate water entering to balance the amount lost, we start to retain or hold onto the water in our system.
Therefore, if we do not hydrate enough in the entire day, we may feel the impacts in our midsection the following morning.
What to do: The exact amount of water for intake every day varies according to the person drinking it. However, as per the recommendation of the Academy of Nutrition and Dietetics, women in general need around 11.5 cups of water each day, while mean would need roughly 15.5 cups daily.
It is also important to monitor your urine as it is a great way of knowing if you are properly hydrated. Ideally, according to health experts, "one should pee a light yellow, straw color."
3. You Lack of Physical Activities or Exercise
Taking a break from your regular workout or exercise may be another reason you wake up feeling bloated, Dr. Sonpal said.
Exercise is part of one's overall healthy and fit lifestyle. It can help promote proper hydration and nutrition, as well.
While exercise alone cannot address the issue of bloating, it can at least help keep the system functioning at its best while physically helping move gas, too, for easier passage.
What to do: As recommended by the Physical Activity Guidelines for Americans, aim to get at least 150 minutes of moderate to intense cardio exercise a week. Moderate activity may mean walking, hiking, or jogging.
To fight to bloat, you can add a few minutes of stretching, too, to your activities. Even a simple cat-cow stretch can help stimulate better digestion.
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