5 Strategies to Reduce Bloating of Any Kind

We are able to continue losing fat and weight during that time of the month too!

The period before your period is a time where hormone, fluid and neurotransmitter balance can be challenged. Therefore, to maintain balance, we can improve our bio-chemistry via the use of nutrition, exercise, rest, sleep and stress management actions which will help to re-balance the increased levels of estrogen, progesterone and melatonin which are connected to Pre-Menstrual Syndrome (PMS).

According to Elizabeth Somer, a nationally recognized nutrition expert, there are 4 categories of PMS symptoms and women can experience symptoms from one or more of these categories or a pattern of symptoms which can change monthly:

Tension Symptoms: nervous tension, mood swings, irritability, anxiety, headaches, dizziness and a pounding heart
Hyper-hydration symptoms: weight gain, swelling in the hands & feet, breast tenderness and bloating
Craving symptoms: increased hunger, gastrointestinal problems and cravings for sweet or salty foods
Depression symptoms: fatigue, poor concentration & memory, frequent crying, insomnia, depression and confusion

The following 5 strategies are specifically assigned to improve hormone, fluid and neuro-transmitter balance which will help to reduce PMS symptoms, menstrual bloating and generally bloating of any kind.

5 Strategies to Reduce Bloating of Any Kind

Consume at least 8 servings of fiber rich foods (fruit, veggies, whole grains and/or legumes) before the end of the day they help to balance your hormones and improve digestion.
- AVOID OR CONSUME A SMALL AMOUNT: If you know in advance that a certain food such as legumes (beans, peas or lentils) gives you gas, work to either avoid them or only eat a small amount to keep to the gas reaction to a minimum while helping your body lead to adjust and adapt.
- GAS BLOATING: Since our bodies cannot digest fiber, the good gut bacteria consumes and digest the fiber but their waste byproduct is gas. Too much bacteria feasting can lead to gas bloating and gastrointestinal discomfort.
- SERVINGS OF FIBER: (Harvard University Health Services): 1/2 cup of Fiber One cereal (11.9 grams); 1/2 cup of kidney beans (7.9 grams); 1/2 cup of lentil (5.2 grams); 1 cup of raspberries (3.3 grams); 1 tbsp flaxseeds (3.3 grams); 1/2 large pear with skin (2.9 grams); 1 small orange (2.9 grams); 1/3 cup of oatmeal (2.6 grams); 3 cups of popcorn (2 grams)
- MENU FOR A DAY: Here is how to eat 37 grams of fibers in a day.
Avoid Salt and Processed Foods which are high in sodium which contributes to water retention, more water in the blood and an increase in blood pressure.
Avoid starches, sugars and refined carbohydrates. They make it difficult for your body to process estrogen which is the coordinator of your menstrual cycle. In addition, they increase blood sugar levels which lead to more hormones which encourages sodium retention and bloating.
Include physical activity in your daily routine to detox, burn calories, release stress and to re-balance your hormones levels.
Increase your water intake by drink 6-12oz of water before & after each meal – especially if you are consuming 5 small meals a day every 3 hours. This encourages to body to release water instead of hoarding it. A trust is established. In addition, coordinating it 5 small meals every 3 hours helps to keep you from having to take several bathroom breaks – the body is less likely to be overwhelmed with drinking too much too soon.

The Burn Session Fitness Camp (BSFC) is Your Anywhere Bootcamp, Weight Management & Life Style Improvement Solution. Use our Burn Session Fitness Camps to Practice the New & Different So That “IT” Becomes the Change You Desire!

This camp is for ANYONE who is ready for REAL CHANGE! You start where you are and work to improve your Nutrition, Exercise, Rest, Sleep, Stress Management & Reflection HABITS for 91-days! Accommodations are made and alternate experiences are provided when and where they are needed or necessary.

KEEP THIS IN MIND: This is a Lifestyle Improvement Program which is focused on fat loss, weight loss, body reshaping and providing strategies & resources to help you improving your nutrition, exercise, rest, sleep and stress management habits. This is NOT a run program nor is it a face-2-face program.

[ngg_images source=”galleries” container_ids=”1″ display_type=”photocrati-nextgen_pro_horizontal_filmstrip” image_crop=”0″ image_pan=”1″ show_playback_controls=”1″ show_captions=”0″ caption_class=”caption_overlay_bottom” caption_height=”70″ aspect_ratio=”1.5″ width=”100″ width_unit=”%” transition=”fade” transition_speed=”1″ slideshow_speed=”5″ border_size=”0″ border_color=”#ffffff” override_thumbnail_settings=”1″ thumbnail_width=”120″ thumbnail_height=”90″ thumbnail_crop=”1″ ngg_triggers_display=”always” is_ecommerce_enabled=”0″ order_by=”filename” order_direction=”DESC” returns=”included” maximum_entity_count=”500″]

LEARN MORE AND REGISTER FOR THE NEXT BSFC

Feel Free to Share This Resource…