1 To perform the breech tilt, you need to elevate your hips between 9 and 12 inches above your head. 2  There are several ways of doing this. 3  The easiest way is simply to lie on the ground and prop your hips up with pillows.
Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating, Jensen says. To avoid this, eat a diet high in fiber (25 grams per day for women and 38 for men) from whole grains, fruits, vegetables, legumes, nuts, and seeds. Also, drink plenty of fluids (aim for 6-8 glasses a day) and aim for physical activity for at least 30 minutes, five times a week.
In some cases, bloating can become severe enough that it causes distention, or a perceptible swelling of the abdomen. Bloating and gas are usually tied to what and how you eat, so a few simple changes may help. Keep Bloating at Bay. Here are three common causes of bloating, and how you can avoid them. Overeating is probably the most common cause of bloating. Smaller portions should ease the pain. Eating rich and fatty food can make you feel uncomfortably stuffed. Fat takes longer to digest than protein or carbohydrates, so it keeps the stomach full longer. Avoid bloating by limiting fats in your everyday diet. Eating too fast adds to the risk of bloating after a meal. The remedy is simple -â eat more slowly. Satiety signals can take up to 20 minutes to reach the brain and dampen appetite. Many weight loss experts believe that eating slowly helps prevent overeating. Reducing Gassiness. The second most common cause of temporary bloating is gas in the abdomen. About half of gas in the digestive system is swallowed air.