Feeling Bloated and Frustrated? 😡

You’re not alone.⁣⁣

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Hello beautiful souls! I have been getting a lot of questions recently about 𝐛𝐥𝐨𝐚𝐭𝐢𝐧𝐠 and so I wanted to speak a bit on it. ⁣⁣

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Feeling bloated is actually one of the most 𝐜𝐨𝐦𝐦𝐨𝐧 𝐬𝐲𝐦𝐩𝐭𝐨𝐦𝐬 clients want to address. And not only clients with underlying gut issues such as 𝘚𝘐𝘉𝘖, 𝘐𝘉𝘚, 𝘭𝘦𝘢𝘬𝘺 𝘨𝘶𝘵, 𝘊𝘩𝘳𝘰𝘩𝘯𝘴, 𝘗𝘐𝘊𝘖, etc. - others, too!⁣⁣

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So…⁣⁣

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First, I wanna start by saying this: 𝗜𝘁’𝘀 𝗧𝗢𝗧𝗔𝗟𝗟𝗬 𝗻𝗼𝗿𝗺𝗮𝗹 𝘁𝗼 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲 𝗯𝗹𝗼𝗮𝘁𝗶𝗻𝗴 𝗳𝗿𝗼𝗺 𝘁𝗶𝗺𝗲 𝘁𝗼 𝘁𝗶𝗺𝗲. ⁣⁣

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Second, it's actually 𝗡𝗢𝗧 𝗼𝗻𝗹𝘆 𝗮𝗯𝗼𝘂𝘁 𝗳𝗼𝗼𝗱!⁣⁣

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Yep.⁣⁣

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𝐅𝐨𝐨𝐝, lifestyle, illness, 𝐡𝐨𝐫𝐦𝐨𝐧𝐞𝐬, 𝐦𝐞𝐝𝐢𝐜𝐚𝐭𝐢𝐨𝐧𝐬, 𝒔𝒕𝒓𝒆𝒔𝒔, and other factors can contribute. ⁣⁣

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Although bloating is far more complex and individualized, today I wanted to tackle 𝘀𝗼𝗺𝗲 𝗰𝗼𝗺𝗺𝗼𝗻, 𝘀𝗶𝗺𝗽𝗹𝗲 𝘄𝗮𝘆𝘀 𝘆𝗼𝘂 𝗰𝗮𝗻 𝘀𝘁𝗮𝗿𝘁 𝘁𝗼 𝗳𝗲𝗲𝗹 𝗿𝗲𝗹𝗶𝗲𝗳: ⁣⁣

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 1) 𝐒𝐭𝐚𝐫𝐭 𝐲𝐨𝐮𝐫 𝐝𝐚𝐲 𝐰𝐢𝐭𝐡 breakfast - 𝒑𝒓𝒐𝒕𝒆𝒊𝒏, 𝒄𝒂𝒓𝒃, 𝒇𝒂𝒕 & 𝐞𝐚𝐬𝐢𝐥𝐲 𝐝𝐢𝐠𝐞𝐬𝐭𝐢𝐛𝐥𝐞 𝐩𝐥𝐚𝐧𝐭𝐬 - While greens (i.e. green smoothies) and supplements might be part of your routine, just like we commonly hear with medications, you want to take these things 𝐣𝐮𝐬𝐭 𝐀𝐅𝐓𝐄𝐑 𝐨𝐫 𝐖𝐈𝐓𝐇 𝐟𝐨𝐨𝐝 (except probiotics which should be taken on an empty stomach upon waking up). Greens powders can be very high in 𝘧𝘪𝘣𝘦𝘳 and 𝘵𝘢𝘯𝘯𝘪𝘯𝘴 which can cause 𝘣𝘭𝘰𝘢𝘵𝘪𝘯𝘨, 𝘯𝘢𝘶𝘴𝘦𝘢, 𝘤𝘳𝘢𝘮𝘱𝘪𝘯𝘨, and other digestive discomfort. I recommend 𝐫𝐞𝐚𝐥 𝐟𝐫𝐮𝐢𝐭𝐬 𝐚𝐧𝐝 𝐯𝐞𝐠𝐠𝐢𝐞𝐬 𝐨𝐯𝐞𝐫 𝐩𝐨𝐰𝐝𝐞𝐫𝐞𝐝 𝐠𝐫𝐞𝐞𝐧𝐬. Eat a balanced, filling meal and if you use them, include supplements 𝐚𝐬 𝐏𝐀𝐑𝐓 𝐨𝐟 𝐭𝐡𝐞 𝐦𝐞𝐚𝐥, not in place of. ⁣⁣

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 2) 𝐒𝐭𝐚𝐲 𝐡𝐲𝐝𝐫𝐚𝐭𝐞𝐝 𝐛𝐲 𝐝𝐫𝐢𝐧𝐤𝐢𝐧𝐠 𝐰𝐚𝐭𝐞𝐫 𝐓𝐇𝐑𝐎𝐔𝐆𝐇𝐎𝐔𝐓 𝐭𝐡𝐞 𝐝𝐚𝐲- Do what's possible for YOUR unique lifestyle. We might not always have the opportunity to evenly 𝐬𝐩𝐚𝐜𝐞 𝐰𝐚𝐭𝐞𝐫 𝐚𝐧𝐝 𝐟𝐨𝐨𝐝 𝐭𝐡𝐫𝐨𝐮𝐠𝐡𝐨𝐮𝐭 𝐭𝐡𝐞 𝐝𝐚𝐲. So, do your best to include water at least a few times in the day, and 𝐚𝐯𝐨𝐢𝐝 𝐜𝐡𝐮𝐠𝐠𝐢𝐧𝐠 half your daily amount 𝐚𝐭 𝐨𝐧𝐜𝐞. Too much water at one time can cause you to feel overly full, bloated, nauseous, and to skip meals.⁣⁣ Also, as you increase fiber, you must proportionally increase water intake or you will have the opposite effect (i.e. more bloating and constipation).

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3) 𝐌𝐨𝐯𝐞 𝐚𝐭 𝐥𝐞𝐚𝐬𝐭 𝟏𝐗 𝐩𝐞𝐫 𝐡𝐨𝐮𝐫 - Again, do what's possible for YOUR lifestyle - even a few steps count! Move when you can. If you have regular workouts during the week, great! But also plan in 𝐚 𝐟𝐞𝐰 𝐬𝐭𝐞𝐩𝐬 𝐩𝐞𝐫 𝐡𝐨𝐮𝐫 via a trip upstairs, a walk to your car at lunch, or a few leg swings while working at a standing desk. This 𝐫𝐞𝐠𝐮𝐥𝐚𝐫 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐬𝐮𝐩𝐩𝐨𝐫𝐭𝐬 𝐧𝐨𝐫𝐦𝐚𝐥 𝐝𝐢𝐠𝐞𝐬𝐭𝐢𝐨𝐧 and keeps things moving. ⁣⁣

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BUT! Even if you are practicing all these and STILL experiencing gut discomfort, consider the below: ⁠⁠⁣⁣

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In fact, ask yourself this BEFORE you tackle the above 3 suggestions:⁣⁣

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𝗪𝗵𝗮𝘁 𝗶𝘀 𝘁𝗵𝗲 𝗱𝗶𝗮𝗹𝗼𝗴𝘂𝗲 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗵𝗮𝘃𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳, 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆, 𝗮𝗻𝗱 𝘆𝗼𝘂𝗿 𝗴𝘂𝘁?⁠⁠⁣⁣

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Perhaps, it’s…⁣⁣

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‘𝘐’𝘮 𝘯𝘰𝘵 𝘵𝘳𝘺𝘪𝘯𝘨 𝘩𝘢𝘳𝘥 𝘦𝘯𝘰𝘶𝘨𝘩’. ⁠⁠⁣⁣

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‘𝘐 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘭𝘰𝘴𝘦 𝘸𝘦𝘪𝘨𝘩𝘵.’⁣⁣

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‘𝘐’𝘮 𝘯𝘰𝘵 𝘮𝘢𝘬𝘪𝘯𝘨 𝘨𝘰𝘰𝘥 𝘧𝘰𝘰𝘥 𝘤𝘩𝘰𝘪𝘤𝘦𝘴.’⁣⁣

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⁠⁠OR…⁣⁣

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‘𝘐 𝘴𝘩𝘰𝘶𝘭𝘥 𝘩𝘢𝘷𝘦 𝘥𝘰𝘯𝘦 𝘵𝘩𝘪𝘴 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘵𝘭𝘺.’ ⁠⁠⁣⁣

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‘𝘐 𝘴𝘩𝘰𝘶𝘭𝘥𝘯’𝘵 𝘣𝘦 𝘥𝘰𝘪𝘯𝘨 𝘵𝘩𝘢𝘵.’⁣⁣

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‘𝘐 𝘸𝘪𝘴𝘩 𝘮𝘺 𝘨𝘶𝘵 𝘸𝘢𝘴𝘯’𝘵 𝘴𝘶𝘤𝘩 𝘢 𝘥𝘪𝘴𝘢𝘴𝘵𝘦𝘳.’⁣⁣

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𝐘𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐥𝐢𝐬𝐭𝐞𝐧𝐬.  ⁠⁠⁣⁣

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IBS and gut issues (bloating, indigestion, constipation, heartburn…) are so common in 𝘩𝘪𝘨𝘩 𝘢𝘤𝘩𝘪𝘦𝘷𝘪𝘯𝘨, 𝘢𝘮𝘣𝘪𝘵𝘪𝘰𝘶𝘴, 𝘦𝘮𝘱𝘢𝘵𝘩𝘦𝘵𝘪𝘤 people. People who 𝐰𝐨𝐫𝐤 𝐡𝐚𝐫𝐝, who 𝐜𝐚𝐫𝐞 𝐝𝐞𝐞𝐩𝐥𝐲, and those who have 𝐛𝐢𝐠 𝐠𝐨𝐚𝐥𝐬. Women, especially tend to put a lot of pressure on themselves (perhaps its societal), to achieve success, to take care of everyone around them, to nurture. They also tend to speak to themselves in ways they would never speak to those around them.⁠⁠⁣⁣

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𝗬𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗿𝗲𝘀𝗽𝗼𝗻𝗱𝘀 𝘁𝗼 𝗵𝗼𝘄 𝘆𝗼𝘂 𝘀𝗽𝗲𝗮𝗸 𝘁𝗼 𝗶𝘁. If the words you direct towards yourself are 𝐮𝐧𝐤𝐢𝐧𝐝, 𝐣𝐮𝐝𝐠𝐦𝐞𝐧𝐭𝐚𝐥, and 𝐜𝐫𝐮𝐞𝐥, you 𝐰𝐞𝐚𝐤𝐞𝐧 yourself and the health of your gut. ⁠⁠⁣⁣

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Your brain is the leader of the system called your body. 𝐘𝐨𝐮𝐫 𝐛𝐫𝐚𝐢𝐧 𝐢𝐬 𝐭𝐡𝐞 𝐛𝐨𝐬𝐬. Do you respond well to a horrible, mean, rude boss? Absolutely not. So likewise, your body will respond negatively to that 𝐦𝐞𝐚𝐧, 𝐣𝐮𝐝𝐠𝐞𝐦𝐞𝐧𝐭𝐚𝐥 self-dialogue your brain produces. ⁣⁣

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Remember, we do our best and function optimally under the supervision of 𝐩𝐨𝐬𝐢𝐭𝐢𝐯𝐞, 𝐬𝐮𝐩𝐩𝐨𝐫𝐭𝐢𝐯𝐞, and 𝐢𝐧𝐬𝐩𝐢𝐫𝐚𝐭𝐢𝐨𝐧𝐚𝐥 leaders. ⁠⁠⁣⁣

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𝐘𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐥𝐢𝐬𝐭𝐞𝐧𝐬.  ⁠⁠ ⁠⁠⁣⁣

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So if you are frustrated with your gut and you’re also speaking unkindly to yourself, a key step in the path towards healing your gut is to 𝐜𝐡𝐚𝐧𝐠𝐞 𝐲𝐨𝐮𝐫 𝐬𝐞𝐥𝐟-𝐭𝐚𝐥𝐤 𝐝𝐢𝐚𝐥𝐨𝐠𝐮𝐞.⁠ ⁣⁣

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𝗪𝗿𝗶𝘁𝗲 𝗱𝗼𝘄𝗻 𝘁𝗵𝗲 𝗺𝗲𝗮𝗻 𝘁𝗵𝗶𝗻𝗴𝘀 that you say to yourself and then right beside it flip the dialogue to a more positive narrative. ⁠⁠⁣⁣

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When you think the mean thought, immediately replace it with a more 𝐜𝐨𝐦𝐩𝐚𝐬𝐬𝐢𝐨𝐧𝐚𝐭𝐞 one. ⁠⁠⁣⁣

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𝐂𝐚𝐭𝐜𝐡 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟.⁣⁣

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You are NOT ‘𝒔𝒕𝒖𝒑𝒊𝒅’. You are NOT ‘𝒇𝒂𝒕’. You could NOT ‘𝒉𝒂𝒗𝒆 𝒌𝒏𝒐𝒘𝒏 𝒃𝒆𝒕𝒕𝒆𝒓’ in that situation.⁠⁠ ⁣⁣

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𝒀𝒐𝒖 𝒂𝒓𝒆 𝒆𝒏𝒐𝒖𝒈𝒉.⁣⁣

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𝒀𝒐𝒖 𝒂𝒓𝒆 𝒅𝒐𝒊𝒏𝒈 𝒚𝒐𝒖𝒓 𝒃𝒆𝒔𝒕 𝒂𝒏𝒅 𝒕𝒉𝒂𝒕 𝒊𝒔 𝒑𝒆𝒓𝒇𝒆𝒄𝒕. ⁣⁣

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𝑻𝒉𝒂𝒏𝒌 𝒚𝒐𝒖 𝒇𝒐𝒓 𝒕𝒓𝒚𝒊𝒏𝒈.⁣⁣

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THIS is the dialogue that inspires healing. ⁠⁠⁣⁣

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These are the nice thoughts I am choosing to use for myself. Drop yours below. ⁣⁣