TOlzi the hand who, struggling with swollen belly or weighted waisty, he did not try at least once to throw himself headlong on do-it-yourself diets, often very restrictivelooking for fast solutions, based on exclusions and renunciations. The result? Often scarce, if not even counterproductive.
This happens because, to really contrast ‘bacon’ and abdominal swelling (problems that often go hand in hand), it is necessary to aim on a wider approach. By taking care of our diet but not only this and not with extreme diets. The starting point? Really understand those which are the physiological mechanisms that regulate our complex gastrointestinal system and above all to learn about which lifestyle allows us to take it care in the right way.
Let’s talk about belly: the book
The cover of the new book ‘Let’s talk about Professor Antonio Moschetta (Mondadori)
To explain it in his new book ‘We are talking about belly – the method to reduce the waist and eliminate abdominal swelling’ (Mondadori) is Antonio Moschetta doctorfull professor of internal medicine of the Aldo Moro University of Bari and director of the UOC of universe internal medicine «C. Frugoni »of the Polyclinic University Hospital of Bari. More common causes of swelling, meteorism and accumulation of fatProfessor Moschetta illustrates All factorseven those often neglected, At the basis of the health of the belly. Underlining the importance of adopt strategies that touch the so -called five pillars of wellness: Nutrition but also movement, sleep, stress management and interpersonal relationships. Although we often tend to underestimate it, in fact, each of these aspects has a very important role in fighting swelling and abdominal fat.
Swollen belly and diet: errors to avoid
The fight against bacon, you know, therefore begins to table. But whether to cure nutrition is essential, equally important, as anticipated, it is Avoid falling into the classic error of following excessively restrictive diets. The risk? THE’Yo-Yo effect Which can lead not only to resuming very quickly the centimeters lost at the waistline but even worsening the situation – warns the expert. Other Classic error at the table? Try to reduce waist and swelling, bingeing on vegetables, A counterproductive habit. In fact, in fact, the body of indigesible fiber, which are fermented by the microbiota and cause the onset or aggravation of abdominal swelling “.
To make the difference is not only ‘what’ but also ‘when’ you eat
More than on diets as unbalanced and insidious, it is therefore good to learn to feed correctly (Professor Moschetta offers many useful ideas in the book). But keeping well in mind that it is not only important What you eat but also When. «In very acute phases, and for short -lived periods, you can try to significantly decrease the amount of food ingested, especially after 18, Or fasting in the evening – suggests Professor Moschetta. This strategy can in fact help to suddenly reduce swelling. Once the problem has been improved, you can then proceed by adopting a strategic diet, that is, doing more frequent meals with reduced portions during the day.
Know your ‘enemies’
It is equally important to get used to listening to your body and belly. The advice is that of impare to recognize the effects that the most common triggers of the swelling They have on us – Professor Moschetta still suggests. Alcohol, caffeine, spiced foods, vegetables that tend to be more fermentable but also legumes, are all known factors as elements that aggravate abdominal swelling but not They have the same effects on each individual.
Swollen belly: the (hidden) role of stress
Listening to your body also means keep another aspect under control that we often tend to underestimate when it comes to abdominal swelling and belly problems, or stress. «The intestine is innervated by billions of nerve cells, and it is for this reason that constant levels of stress can create a short circuit in the wiring of our digestive system – explains Professor Moschetta – also generating swelling and even pain. To be able to remedy the short circuit in the intestine-cervello axis There are several strategies that can act on the streets that associate our emotions with intestinal symptoms ».
The useful strategy: diaphragmatic breathing
An example? There diaphragmatic breathing, a very useful technique to reduce stress but also capable of acting on the intestine.
“It helps to massage the intestine from the inside, facilitating i intestinal movements and digestion In fact, the expert in the book explains. – It is also calming, lowers the heart rate, increases the flow of blood to the digestive organs and favors the dispersion of the gas trapped in the intestine». The advantage? “Diaphragmatic breathing coordinates the movement of the diaphragm muscle with the intestinal peristalsis and the relaxation of the walls of the same intestine, a fundamental aspect in those suffering from intestinal swelling associated with pain”.
Swollen belly: what are the activities to choose
A Good ‘Sfonfia belly’ program cannot be separated from the movement. To reduce the waist, then wide to physical activity but without exaggerating: It is not necessary in fact opt for high intensity workouts, too frequent or long lasting, Which can even be counterproductive – underlines the specialist. Better to focus on Activities such as yoga, pilates or simple walks in nature which have great calming properties also compared to stress. Activities such as Yoga and Pilates also favor “the synergistic activation of the abdominal deep muscles, the core, and the mobilization of the spine in all movement plans”, factor that helps to oxygenate the intestine better contrasting swelling and facilitating the dispersion of trapped gases.
The importance of small daily strategies
The routine of movement that can help? You can try, for example, «To walk for fifteen minutes two or three times a week, and on the same days practice the evening of simple yoga positions that relax the intestine» – Recommend Professor Moschetta. It is not necessary to be yoga expert, just make small sequences. For example, «sitting straight back and crossed legs or in a comfortable position, close the eyes and breathe deeply from the belly. Continue until a sense of relaxation is felt “and then proceed with The position of the cat-mucca. Other small strategies that can prove effective to reduce the annoyance caused by swelling? Carry out Sweet stretching movements – suggests the expert – abdominal massages, together withApplication of hot water tabletsuseful remedies to free the trapped gas in the intestine.
Swollen belly: can supplements be helpful?
Can it be a good idea, finally, to take supplements? Professor Moschetta also offers precious advice on this front. In fact, there are – explains the author – strategies based on the hiring of supplements that seem to have the ability, in some people, to reduce intestinal swelling. Among these, The use of peppermint oil capsules And in ground flax seeds or theAdding oat fibers in the diet. However, it is good to keep in mind that these supplements must always be used intelligently because Not always and not for anyone can prove to be usefulIndeed, it may happen that a molecule with well -known antigonfiore properties can cause the opposite effect and its use, therefore, even counterproductive. The advice? Always know the formulation of the products used and be followed by a professional.
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