Eating too fast
“When you eat in a rush, you don’t chew thoroughly, and that leads to larger food pieces sitting in your gut, waiting to be fully digested,” New York City nutritionist Stephanie Middleberg, RD, of Middleberg Nutrition, once told Health magazine. Instead of eating on the run – increasing chances you’ll overlook how much you eat – schedule at least 20 minutes for a sit-down meal. According to experts, that’s how long it takes your brain to register it’s had enough; signaling you it’s time to put your fork down.
Happy hour
When you think of booze and the belly, it’s usually the term “beer gut” that comes to mind. Unfortunately, for those indulging in a few extra brews during happy hour, that bloat isn’t limited to your mid-section. In fact, as alcohol depletes your body of fluids and electrolytes — kicking your kidneys into overdrive – your body begins to store all the water found in food or beverage causing tissues – like those in your face — to swell.
Your stress level is to the max
As you may already know, stress hormones can aggravate your digestive system, causing gas and bloating. According to research published in the American Journal of Gastroenterology, one way to cope with daily stressors are popular techniques like cognitive behavior or relaxation therapy, both which can help prevent and relieve bloating.
Your sodium intake is well above recommendations
Love your packaged foods? Chowing down on snacks like crackers, chips, canned soups, salad dressings, cereals, and tomato sauce – all loaded with sodium – is one way to fast-track your way to bloat. It’s important to note that 2,300 mg of sodium is the daily recommended limit.
Skipping the gym
Believe it or not, laziness may also be to blame for your bloat. That’s right, too much Netflix and chill can lead to regular belly ballooning. The good news? A short walk outside or a 10-minute workout sesh in your living room is all you need to keep bloat at bay.