Feeling like a balloon animal that’s about to pop? We’ve all been there! That uncomfortable, tight, and just plain blah feeling of bloating can strike at the most inconvenient times. While a true fix for chronic bloating often requires a deeper understanding of individual triggers1, there are a few simple strategies – including a gentle seated spinal twist and quick ingestible options – that might offer some relief, even when you’re on the move.
It’s important to note that while some holistic practices suggest benefits, robust, large-scale studies specifically on immediate bloat reduction techniques are often limited. However, the principles behind them relate to established knowledge of the digestive system.
The Gentle Twist: A Speedy Soother You Can Do (Almost) Anywhere
- Sit Comfortably: Find a chair where your feet can rest flat on the floor. Sit up tall with a relaxed posture.
- Gentle Turn: Place your right hand on your left knee and your left hand on the back of the chair (or your lower back).
- Soft Gaze: Gently twist your upper body to the left, looking over your left shoulder. Keep your hips facing forward. You should feel a gentle stretch in your torso.
- Breathe Easy: Take a slow, deep breath in and a slow, deep breath out in this twisted position.
- Return to Center: Slowly untwist and return to your starting position.
- Repeat on the Other Side: Now, place your left hand on your right knee and your right hand on the back of the chair (or your lower back). Gently twist your upper body to the right, looking over your right shoulder. Breathe deeply.
- Back to Center: Slowly untwist.
Quick Sips for On-the-Go Relief
When you’re out and about and can’t exactly break into a seated twist, certain beverages might offer a little assistance in easing that bloated feeling.3
- Peppermint Tea: Peppermint has been traditionally used to soothe digestive upset and may help relax the muscles in the gastrointestinal tract, allowing gas to pass more easily.4 Many cafes offer peppermint tea, making it an accessible on-the-go option.
- Ginger Tea or Ginger Chews: Ginger possesses anti-inflammatory properties and may help speed up gastric emptying, potentially reducing bloating.5 You can often find ginger tea bags or even small ginger candies at convenience stores.
- Warm Water with Lemon: Though not supported by robust clinical evidence, some people anecdotally report that sipping warm lemon water feels soothing and helps them feel less bloated.6
Why Might These Help?
The potential benefits of the gentle twist lie in its ability to create subtle internal pressure changes that could facilitate gas movement.2 The ingestible options may work through their bioactive compounds. Peppermint’s menthol may have antispasmodic effects,4 while ginger’s gingerols may aid in digestion.5 Warm liquids, in general, can sometimes have a soothing effect on the digestive system.
For Teens & Young Adults With Busy Lives
Juggling school, social life, and activities can leave little time for lengthy self-care routines. Whether it’s a quick seated twist during a study break or sipping on some peppermint tea after lunch, these simple strategies can be easily incorporated into your day. Remember, though, these are quick fixes, not long-term solutions.
Important Note
While these on-the-go options and the gentle twist may offer temporary relief for mild bloating, they are not substitutes for addressing underlying causes. Frequent or severe bloating warrants a consultation with a healthcare professional.1 Be mindful of your body’s reactions to different foods and drinks, and stay hydrated throughout the day.
Combining mindful choices with quick and accessible strategies like sipping certain teas or trying a brief twist when possible can be helpful in managing occasional bloating, even when you’re on the move.
References
- Mearin, F., Lacy, B. E., Chang, L., Chey, W. D., Lembo, A. J., Simren, M., & Spiller, R. (2016). Bowel Disorders. Gastroenterology, S0016-5085(16)00222-5. Advance online publication. https://doi.org/10.1053/j.gastro.2016.02.031
- Meskell M. (2010). Principles of Anatomy and Physiology. Journal of Anatomy, 217(5), 631. https://doi.org/10.1111/j.1469-7580.2010.01292.x
- Sanders, K. M., Koh, S. D., Ro, S., & Ward, S. M. (2012). Regulation of gastrointestinal motility–insights from smooth muscle biology. Nature reviews. Gastroenterology & hepatology, 9(11), 633–645. https://doi.org/10.1038/nrgastro.2012.168
- Hawrelak, J. A., Cattley, T., & Myers, S. P. (2009). Essential oils in the treatment of intestinal dysbiosis: A preliminary in vitro study. Alternative medicine review : a journal of clinical therapeutic, 14(4), 380–384.https://pubmed.ncbi.nlm.nih.gov/20030464/
- Hu, M. L., Rayner, C. K., Wu, K. L., Chuah, S. K., Tai, W. C., Chou, Y. P., Chiu, Y. C., Chiu, K. W., & Hu, T. H. (2011). Effect of ginger on gastric motility and symptoms of functional dyspepsia. World journal of gastroenterology, 17(1), 105–110. https://doi.org/10.3748/wjg.v17.i1.105
