Remedies To Manage Bloating in Adults After 40

Blogs27 Aug 2024

Sometimes, after a meal, when we are trying to go on with our day, we feel a tightness in our stomach along with a lot of gas. This is abdominal bloating, and it’s a common occurrence in adults. When we are bloated, it can be uncomfortable to move, and we may feel mild to intense stomach pain as well. So, how to combat bloating? Do we need medicines, or can it be relieved using home remedies? Read this article to find out.

What is Bloating?

Before we get into how to reduce bloating, let’s first understand what bloating is.

Bloating can be described as a feeling of gassiness or your stomach feeling distended. When you are bloated, you will notice that your stomach is tender, tight and full. Men and women of all ages can feel bloated and those with gastrointestinal issues may face it more often.

Understanding the Causes of Bloating in Adults

Age-Related Factors: Among many physiological processes that are affected by age, digestion is also an important process to consider. Ageing may deteriorate digestion and absorption functions. Additionally, other health issues that come with age such as diabetes may also play a part in causing GI issues such as bloating.

Gut microbiota: Our gut houses more than 500 different species of microorganisms which are important for gut health and immune function. Sometimes, when there is an imbalance in the gut microbiome, it can produce gas and cause bloating.

Medical Conditions: Conditions like IBS, IBD, celiac disease, and food intolerances can be potential causes for bloating as well. If you face any of these issues, it’s wise to get in touch with your doctor and find a solution for your bloating.

Stress: Facing stress may also cause bloating and other GI symptoms due to the link between the possible connection between mind and the gut.

Easy Ways to Manage Bloating

1. Abdominal massages

One of the easiest ways you can try to reduce your bloating is by massaging your abdomen. Gently press your hip bone and your stomach in repeated circular motions. Go from the right hip bone to the left and repeat it a few times to get your bowels moving. It’s best to stop after a few times or if you feel pain or discomfort.

2. Walking or doing mild physical activity

Science has found that walking or doing light physical exercise can help with the clearance of intestinal gas and relieve bloating. Even some simple yoga poses like the child’s pose and the wind-relieving pose have been linked to the potential benefits of relieving gas and reducing bloating. However, you must consult an expert before trying them to avoid injury or pain.

3. Hydration

Drinking an adequate amount of water may help with digestion, prevent constipation and smoother bowel movements, which can help prevent or reduce bloating as well. So make sure you drink at least 2-3 litres of water daily!

4. Have a warm bath

A warm soak or a bath can not only help your body relax, but your mind too. Having low-stress levels could reduce the occurrence of bloating. Additionally, warm baths can provide some relief to the abdomen and may help reduce bloating.

5. Be mindful of your fibre intake

Dietary fibre is an important part of our food. It aids in digestion and relieves gastrointestinal issues. Typically, it takes longer to move through the bowels, which makes us feel full for longer and helps us avoid snacking. However, having too much fibre could lead to slower digestion which could cause gas and bloating as well. That’s why it’s important to consume only the recommended amount of fibre at the right time!

6. Limit bloating-causing foods or habits

There may be foods that may trigger gas and bloating in your body such as carbonated drinks, certain fruits and vegetables like sprouts and cabbage, whole grains and sweeteners. Some habits like drinking with a straw, drinking a beverage while eating or eating a very large meal can also cause bloating. If you notice your stomach bloat after these activities or eating certain foods, it’s best to avoid them and speak with a doctor.

7. Avoid lactose if you are intolerant

Some people may not know it but they could be lactose intolerant. This means that they don’t have enough of an enzyme known as lactase to break down lactose. Milk and its products contain lactose. This intolerance can cause gas and bloating. So keep an eye on your stomach when you consume lactose and visit a doctor if you feel the need to get your lactose intolerance checked.

8. Small Portions

Having your food in small portions frequently and avoiding larger meals may help reduce bloating. Make sure you chew well and also eat slowly to prevent flatulence and gas. You should ensure that you chew with your mouth closed so that you don’t take in excess air which could also cause gas.

Conclusion

In short, abdominal bloating is a common occurrence and can be very uncomfortable to deal with. It can happen to men and women of all ages and even cause stomach pain. So, if you are wondering, ‘ how do I eliminate bloating’? You can do so naturally at home by doing an abdominal massage, doing mild exercises like walking, having a warm bath, drinking more water etc. As a general rule, if you want to prevent bloating, you should try to have smaller meals more frequently, keep yourself well-hydrated, stay active and limit your intake of carbs! If you do not see any change in the condition, it’s important to consult with your doctor to evaluate the underlying condition.

We hope this guide on how to reduce bloating was helpful. For more such informational content on health, nutrition and ageing, explore Right Shift. We are champions of midlife and support middle-aged adults as they begin to prioritise their health and fitness. Explore our free tools like our health score calculator to understand how your current health ranks and make active changes by choosing our free meal plans. We also have one for improving digestive health, so try them now and make the right shift today!