5 exercises to relieve gas and reduce bloating

Do you have problems with gas? We know that they can be very annoying and sometimes cause such intense pain that it can even be paralyzing. In addition to talking about the causes and factors that cause gas, in this article we share 5 exercises to eliminate gas that will become great allies to say goodbye to abdominal bloating.

Although food is directly involved in the production of gases, there are other factors that you should take into account as the lack of movement of a sedentary lifestyle, anxiety or certain digestive problems. If you suspect this last cause, consult a specialist in the digestive system, since gases could indicate disorders that need to be treated properly so that they do not worsen.

There are many reasons why gas may occur. If they bother you frequently, do not worry, there is a solution. They can be alleviated with some methods, among them, the exercises to eliminate gases. In this article we tell you how.

How gas is produced

Before knowing 5 exercises to eliminate gases, you must understand how they are produced. In this way, you can avoid bad habits and try, as far as possible, that your body does not produce them. As always, prevention is the key.

However, no one is exempt from accumulating gas in the digestive system. Sometimes it is unavoidable. For example, before a good plate of legumes, we know that in addition to fiber, vitamins and minerals, we have many chances to also experience gas. However, there are some tricks that can help.

What habits cause gas accumulation?

First let's look at what habits or conditions can cause us to accumulate gas in the intestinal tract. For example:

• Eating too fast and not chewing well.

• Talking while eating.

• Eating foods that are difficult to digest such as legumes, dairy products, foods with a lot of fiber, etc.

• Food intolerances.

• Drinking soft drinks or carbonated beverages.

• Constipation, irritable colon and other ailments of the digestive system that should be consulted with a specialist.

• Bad habits such as smoking and chewing gum.

• Certain medications can also alter the intestinal flora and cause gas.

From the above list, it is advisable to eliminate bad habits -such as smoking- and carbonated beverages that do not provide nutrients; improve aspects such as eating slowly, not talking while eating and paying attention to possible food intolerances. In addition, it is advisable to choose the food we eat wisely -for example, it is preferable to eat lighter and easily digestible foods for dinner and leave foods that can cause gas for lunch, since the activity you will have in the afternoon will favor the elimination of gases-, as well as protecting the intestinal flora with probiotics if we have to take medication.

When gas is concentrated in the lower abdomen, the sensation can go beyond simple discomfort and become a constant pressure. If in addition to gas you notice that the lower abdomen is bloated and hard on a recurring basis, there may be other digestive or gynecological causes that should be identified.

Is it possible to prevent legumes from producing gas?

However, if you really like legumes and you know how nutritious they are, you will not want to give them up. For that reason, we share with you some tricks so that the oligosaccharides - that is the component that generates the gases in the organism - disappear:

• Soak them for more than 24 hours so that the oligosaccharides soften and break down.

• You can also choose those without skin, such as orange lentils.

• When cooking them, add fennel, rosemary or thyme to facilitate digestion.

• Choose recipes in which the legumes have to be mashed, such as hummus.

• It is a good idea to add a tablespoon of baking soda to the preparation, which benefits your digestive system.

5 Exercises to eliminate gas

Now, let's see what 5 exercises to eliminate gas can help you reduce bloating.

1. Brisk walking. This is an aerobic exercise that facilitates intestinal motility and breaks down gas bubbles. For efficiency, try doing it at a brisk pace, keeping your shoulders back, back straight and breathing through your nose.

1. Bicycling. Whether static or outdoors, it stimulates the gastrointestinal system and allows you to eliminate gas more easily. This is due to the movements the body makes while staying on the bike that involve lifting the knees toward the chest.

1. Yoga. Certain yoga postures or asanas can help eliminate gas. In fact there is one posture specifically designed for this. It's called wind release pose and involves bringing your knees to your chest while lying on your back and trying to touch the knee to your nose. Another asana that works is the cobra.

1. Climbing up and down stairs. Again, lower body movement is encouraged and this triggers movements in the digestive tract.

1. Abdominal crunches. Contracting and relaxing the muscles of the abdomen contributes to the movement of the digestive system and thus the release of trapped gas.

Other tips to improve your digestion

In addition to these exercises, you can put into practice other remedies to get rid of gas and stomach discomfort. For example:

• Take infusions that improve digestion. Such as mint, chamomile and horsetail.

• Eliminate from your diet everything that causes heavy digestions, for example artificial sweeteners, carbonated drinks, etc.

• Before eating, do breathing and relaxation exercises to activate the parasympathetic system.

• Massage your abdomen with circular and back-and-forth movements to facilitate the elimination of gas. You can start by placing your fingers on the upper part of the stomach, just after the ribs, and move them up and down several times. Then, place your hands on your navel and make clockwise circles from right to left. You can do this massage when you wake up and before going to bed.

• Supplement your diet with silicon, which improves the discomfort caused by acidity, including gas. This element helps in digestive processes and mitigates inflammation. Did you know that horsetail is rich in silicon? It is an infusion that we have already recommended for gases and one of the reasons is precisely this.

Frequently asked questions about exercises to eliminate gas