I was going through old notes from 100’s of complimentary health history consultations that I’ve done in the last 5 years and one thing that stood out (because of how much it came up over and over again) was the desire to have a flat stomach.
With that came weight loss and wanting to eliminate bloating. This is why I decided to cover how to eliminate bloating by improving gut health because so much of the bloating we experience has to do with the health of our gut and our microbiome.
There are 3 main things that contribute to poor gut health and bloating:
- Unmanageable Stress: too much stress that is not managed causes our body to produce an excess amount of the hormone, cortisol which causes our body to crave fat, sugar, processed foods, alcohol and puts our body in a state of fight or flight which signals everything else in our body to “over produce.”
- Poor Diet: eating a diet high in sugar, gluten, processed foods, alcohol and other acidic foods will trigger bloating and destroy our healthy gut flora.
- Poor Sleep: a lack of good, healthy restorative sleep will also cause our body to produce and excess amount of the hormone, cortisol. Not getting enough sleep also creates havoc in the rest of our body because it is not getting enough time to restore itself and therefore, is having to “overwork” day after day.
What you can do to improve your gut health and eliminate bloating:
- SLOW DOWN: The number one cause of stress is the feeling or pressure we put on ourselves to do too much. Be realistic with your time and prioritize. Practice “Do, Delegate, Delete.” For everything that you feel like you have to do – either decide whether you will DO it, DELEGATE it, or DELETE from your list.
- MOVE YOUR BODY/ EXERCISE: Listen, I’ll admit, I don’t enjoy exercising one bit. And I often have to convince myself to just get it done. But the benefits of moving your body and exercising for 30 minutes a day will do wonders for your mood, your energy and your overall wellbeing. Just get it done. This one is a non-negotiable.
- DEEP BELLY/ DIAPHRAGMATIC BREATHING: So many women have diastasis recti (torn abdomen) and don’t even know it. If you’ve had kids and you still have the dreaded “pooch” belly you most likely have a torn abdomen and your diet is also not helping. By practicing deep breathing, you’ll help to strengthen your core and stomach muscles. Typical abdomen work like sit ups and planks will only make it worse.
- PROBIOTICS AND DIGESTIVE ENZYMES: Taking high quality supplements like probiotics and digestive enzymes will help improve your gut health and help you digest big meals so that you won’t experience bloating as frequently.
- CLEAN UP YOUR DIET: Decrease the amount of sugar and low fiber foods you’re eating on a daily basis. Decrease the amount of gluten in your diet and definitely cut back on processed foods. Focus on eating more whole foods and be mindful of the quantity of food you’re eating at each meal. Last but not least try to be consistent with meal times
- HYDRATE: Be sure you are drinking enough water throughout the day to continuously flush out toxins and keep things moving! The number one reason people experience constipation and digestive issues is due to being dehydrated and a lack of fiber in the diet. But if you eat plenty of fiber and don’t drink enough water, then that will also cause things to get backed up. A good rule of thumb is to drink half of your body weight in ounces of water. For example: if you weigh 140 lbs, a good amount of water to start with would be 70 ounces per day.
- ESTABLISH A NIGHT TIME ROUTINE: Like I mentioned above, sleep is critical for our gut health, immunity and overall well-being. If getting good quality sleep is a challenge for you, then you might want to take a look at your night time routine. If you don’t have one, well, now you know where to start. Ideally, you should try to stop eating at least 3 hours before bedtime. You should also turn the lights down 2 hours before bedtime and definitely cut out the screen time (TV, cell phones, computer, etc.) Focus on bathing, your skin care routine, writing in a journal or reading a book. Adding something with melatonin might help as well. Wind down – you’ve earned it.
Other things to consider if you’re ready for more
Here are my top recommendations if you’re ready for more and you’re ready to get started with a more structured regimen:
- 5 DAY RESET: The 5 Day RESET weight loss jumpstart is the perfect way to reset your body and your life. It is a simple approach to help you make a clean break from the effects of unhealthy foods and jumpstart healthy eating habits.
- The Brenda Sillas Diet: This is a diet that I created based off my experience being part of the National Physique Competing Committee years ago and my experience of being a busy mom with a career, online business and busy lifestyle. It is naturally gluten free, dairy free, mostly plant based and integrates intermittent fasting. I created this diet because it is sustainable and can be practiced long term.
- Losing Your Weight for Good: Of course I would highly recommend my book, Losing Your Weight for Good, if what you’re looking for is a complete transformation beyond just physical weight. A lot of the reasons we over eat is due to emotional eating, not having set boundaries and/or suppressing our deepest desires for creating and living a life we want. Losing Your Weight for Good is your self leadership road map to confidence and will help you achieve your healthiest you transformation.
- Balance for Your Belly Pack: A 28 day supply of the highest quality digestion products. Get your digestion system back in balance with this sampling of detoxifying, immune- and digestion-support products. The Balance for Your Belly Pack contains a selection of our most popular digestive health products, in addition to our core nutritionals.
You can sign up for my free 28 Day Be Healthy Program and get health tips from me for 28 days straight to your inbox!
If you are ready to learn more about how to lose 20 lbs by summer go here.