Take a light walk for 10-15 minutes after meals
A short walk after dinner is one of the solutions to help push back bloating. Gentle movement helps stimulate bowel movements, encouraging food and air to move more efficiently through the digestive tract.
You don't need to exercise at high intensity. A leisurely walk around the neighborhood helps reduce bloating and supports better blood sugar control. Just 10 minutes a day can make a big difference.
Eat slowly and chew thoroughly during dinner
Fast eating habits are a cause of worsening bloating. When eating too fast, the body swallows a lot of air (air swallowing syndrome) and the stomach does not have enough time to recognize the feeling of fullness. Therefore, you should eat slowly and chew thoroughly while eating.
Relax your body before going to bed
Stress can change the movement rate of food in the digestive tract, increase the bowel's sensitivity to normal gas and affect the reaction of the abdominal muscles, thereby making bloating symptoms worse.
Even if you don't feel too stressed, you should still build a relaxation cycle before bed. Gentle activities such as yoga, reading, or deep breathing practice will help the body relax, creating conditions for the digestive system to recover and prepare for a deep sleep.
Supplement with stomach-soothing herbs
Using natural herbs is a suitable way to support better digestion in the evening.
Ginger tea has the effect of reducing stomach discomfort, supporting pushing accumulated air out. Chrysanthemum tea has soothing properties, supporting smooth digestion of the intestines by reducing the amount of air trapped.
Peppermint essential oil helps relax muscles in the digestive tract, thereby quickly reducing spasms and discomfort in the abdomen.
