Reasons for bloating and how to help with it
Tw: Despite this being a mostly normal post abt bloating, it does mention eating disorders/ disordered eating behaviours, if u find this triggering, proceed with caution and don't follow me
Post below the cut
I split the post into three parts (general tips, linfatic system and immediate bloating from overeating/bingeing), and this ig will serve as the introduction, as I didn't write one.
General tips:
Sleep: females need between 8-10hrs per night, higher amounts in different parts of your cycle too. Men need 7-8 only
Laxatives: laxatives can actually cause constipation so if they're not having an affect on you it's actually better to go easy on them. Also if they're causing you pain, they're causing damage to ur digestive system which may require surgeries later to fic and let's be honest most people don't have the money for that. Laxatives should NOT be overused in any way and i wanted to add that in cuz i forgot at first but also harm reduction/health and safety ig so please stay safe people
Water: drinking between 2-3.5L water/day is very important.
Fiber- fiber is extremely important to keep a good digestive health, pack your diet with fiber (veggies, fruits, wholegrain/wholewheat things, anything that says it's high in fiber too)
Hot liquids- can help with constipation
Black coffee- helps with constipation+good for liver health and only like 2cals unless u get the instant stuff which is like 17 cals (Don't exaggerate on the coffee tho, and if you have anemia or any heart/ anxiety related problems i don't reccommend it at all)
Peppermint and ginger can help your digestive sytem get to work apparently (my source for this one was literally a quick google search but it was on a medical article so do with that info what you will)
Avoid carbonated drinks. Once in a while it's ok, but other than the fact that drinking them often can cause kidney stones, they can cause bloating
Eating too fast can cause bloating
Food high in salt or spice can also increase water retention and cause bloating (tho spicy things are a natural appettite suppressant and i think i've heard they help you have a bowel movement, and that can help.
Also, stress can cause a spike in cortisol levels, which ,when exagerated, could maybe make you grow a tiny bit of fat, not smth u rly should be worrying abt, maybe like a short meditation video every once in a while and avoiding too much coffee ( a couple of mugs prob won't do much, again it's rly not smth to be super stressed abt), also overexercising can cause an increase in cortisol (in which case Also, stress can cause a spike in cortisol levels, which ,when exagerated, could maybe make you grow a tiny bit of fat, not smth u rly should be worrying abt, maybe like a short meditation video every once in a while and avoiding too much coffee ( a couple of mugs prob won't do much, again it's rly not smth to be super stressed abt), also overexercising can cause and increase in cortisol in which case, salty food is prob a bbetter option, altho u will have to. Drink even more water, but don't forget your electrolytes!
Especially after long periods of malnourishment, your digestive system can have some trouble digesting the food you're eating, which can cause bloating.
Also make sure to note how ur body reacts to different types of food as food sensitivities can also be the cause fo bloating.
Linfatic system:
Bloating can be due to improper drainage of linfatic fluid (which is for the most part normal and prob not something rly bad but if ur worried u can go to the doctor ig, most people get it once in a while and our malnourished or bingey selves prob get it even more)
Water helps with the digestive system but also this one.
Things like not wearing clothes that are too tight, a healthy and balanced diet, and regular physical activity can rly help with maintaining a proper functioning of the linfatic system
For debloating to do with this, you can try stretching/yoga. Also linfatic drainage massages so massaging (especially on ur legs and arms) can help, u can also lay on the floor with your legs up straight against the wall, for about five minutes which could hypotheticlaly help
Immediate bloating from overeating/ bingeing:
The general tips above help but here are some extra things from when you're bloated from overeating/bingeing:
Abdominal massages also really help with bloating (make sure to do circular motions and horizontal motions too not just straight movements up and down ur stomach. Also going from ur hip bone up is a really good movement for the massage)
Lastly, here are some debloating stretches for if u overeat/binge and the bloat is painful this can help debloat or, at the very least, reduce the pain:
Reminder that you can't get rid of normal weight fluctuation, yes bloating can be the cause of it but ur weight may fluctuate for many other reasons like hormones too, especially during certain times in ur cycle, mostly due to again ur muscles just reataining water).That doesn't mean u should dry fast like not have water as water helps more than bloats, if anything, (also helps u lose weight and reduces ur appettite, and even helps u with working out and stuff, what's not to love?) and when you dry fast, u lose water weight so u think u lost a lot more weight than u did, so when u start drink water again, you'll be even more worried and think u gained a ton out of nowhere cuz u thought u lost a lot during the fast. Also it's rly dangerous and terrible for ur health. There's no benefit, not even for wl, that dry fasting can give you.
Idk if there's anything i haven't mentioned out of the most important things so i think that's all. Thank you for being patient and taking the time out of your day to read this to help yourself, youu deserve good things. You should def try to read some of this stuff on ur own too, i don't guarantee that i always have 100% of my info correct i'm only human and, again, not a professional, just a nerd. Stay safe ♡)
53 notes
·
View notes
I'm going to do the coin/button jar trick × 3. One jar for days without binging and one jar for goal calories met or under (600 per day 5 days a week and 800 exception allowed 2 days and one jar for 10,000 steps a day or 30 minutes on a treadmill (with chronic pain and hypermobility 10,000 steps is the easiest exercise for me.
The button jar trick is an extrinsic motivation tool to help you stop a harmful behavior. For each day you go without, you put a button/coin/whatever small item in the jar and that way you can physically see how much progress you've made. If you slip, you dump the jar and start over again. For each milestone (you can pick what consists of a milestone), you get a reward. Whatever you deem to be a reward.
For binging, I think I'll go neon buttons, for calories, I'll go black, white, and rainbow and for exercise, I'll go pastel buttons. I chose colors I like so they'll serve as desk decoration.
3 notes
·
View notes
So my bf doesn’t realise I have eating issues which is good for me bc it means I don’t have to work hard to hide shit but oh god does he sometimes accidentally trigger me.
He made food and I gave myself a tiny portion. But then after I finished it, I realised I was still just a bit too hungry and asked if I could get myself a second serving of the two whole portions he had left over. I wasn’t even planning on taking a lot just a few spoonfuls more to get my hunger to a manageable level where I’m not going to be too hungry later which could lead to a binge. But he flat out said no that he wanted it for later - which don’t get me wrong is very fair. It’s his food that he bought and made from scratch. But I know myself and I know that now I will just avoid eating for at least the rest of the day and my brain will make him saying no into a “motivator” to ⭐️ve. Already my brain is saying he said no to food so now we can’t eat anything else for the rest of the day. In the end he did offer me the second portion but bc he’d said no earlier I now didn’t want it. Which looks like I’m just being petty when in reality I’m not and it’s just that I now cannot eat.
4 notes
·
View notes