"Bloating is usually a irritating situation," mentioned Rachael Sacerdoti. "But with a little effort and awareness, it is possible to alleviate symptoms."

Rachel really helpful her "BTB-15 workout" which might help you to really feel "so much better".

Exercise "helps improve blood flow and digestion, which can reduce bloating", the professional defined.

Talking about her BTB-15 exercise, Rachel mentioned: "Each exercise has been picked for its ability to gently stretch and massage the internal organs.

"It is greatest carried out after a meal, or everytime you get that bloated feeling."

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The BTB-15 Routine (designed for slow and steady movement):

• 10 mins low-intensity steady-state (LISS) activity, such as walking
• 10 x Roll Downs
• 10 x Cat-Cow
• 20 x Side Twists (10 on each side)
• 20 x Dead Bugs
• 20 x Kegels
• Finish the workout with Child’s Pose for as long as you desire.

In addition to gut-friendly exercises, Rachel suggested being mindful of what you eat.

"Certain meals can set off bloating, reminiscent of dairy, wheat, and beans," said Rachel.

"Be conscious of what meals you eat and the way they have an effect on your physique. It’s at all times good to notice down meals that do not sit nicely along with your system."

Also be aware of how you eat, as "consuming too rapidly or whereas burdened may cause us to swallow extra air, resulting in bloating".

Rachel stated: "Practicing conscious consuming strategies, reminiscent of slowing down and taking deep breaths, might help forestall this."

People should also make sure they are adequately hydrated as "ingesting loads of water is important if you wish to cut back bloating".

Rachel explained: "It helps your physique flush out extra salt and toxins that contribute to the situation."

The NHS pointed out signs that you are bloated:

• Your tummy feels full or bigger than usual
• You have tummy pain or discomfort
• Your tummy is rumbling or making noises
• You're farting more than usual.

"The most typical motive for bloating is having numerous gasoline in your intestine," the health body says.

If you feel consistently bloated, then it's best to book a doctor's appointment.

Wellness expert and personal trainer (PT) Rachael Sacerdoti is the founder of It’s So Simple.