Styling without stomach pain and bloating: Tips to reduce gastrointestinal distress

For the beginner or intermediate swimmer, bloating, belching and stomach pains often accompany a long swim. The potential reasons for the test of these symptoms during or after the exercise vary, but from the air swallowed (airport), eating habits, blood flows and digestion problems (among others) can all contribute, according to Chris Carmichael, the founder of CTS, a practice of endurance coaching in Solvang, California. With these potential causes in mind, try to target everyone to help determine which factor makes you feel gastrointestinal distress (GI) during swimming. Learn the appropriate breathing techniques different breathing techniques work better with different swimming strokes, explains Weacquatics, a swimming school with several places in the Washington region, DC. Make sure that you correctly breathe your risk of swallowing air or water, which can lead to a gastrointestinal upheaval, explains connecting Medical Group, a Massachusetts health system. When it is a basic stroke for beginners, you will want to start with the basic technique of lateral breathing to make sure you don’t swallow air or water. Keep your neck long, tilt your side down. With each stroke of your arm, turn your head on the same side, so that your mouth is just above the water. Then inspire by the mouth. Turn your face, exhaling in the water, while you stroke the other arm and prepare to turn your head on this side. Repeat the inspiration once your mouth is above the water. Continue to alternate the side you breathe every time you change your arms. Breathe every three stroke to start; Once your breathing is smooth, breathe once both shots. Focus on the turn, but not the uprising, your head to breathe. Also make sure you don’t hold your breath. With other blows, the techniques will vary slightly, so be sure to know the optimal technique for everyone before going up in the pool. Cutting candy and sparkling treats according to Northwestern Medicine, chewing gum, eating hard candies, consuming food with sugar substitutes such as sorbitol and xylitol (among others) and drinking carbonated drinks can all contribute to abdominal bloating. Drinking with straws – which is common when consuming sodas – can also add to it, as you ingest small amounts of air this way. The elimination of these from your diet, at least the days you plan to swim, can reduce the amount of gas in your gastrointestinal tract. Avoid foods rich in bold before swimming eating a meal with a high fat content before making tricks can also contribute to the accumulation of gas in your digestive system, according to the Cleveland Clinic. Because fats take so long to digest, it can lead to an accumulation of gas, which you want just before jumping in the pool. Avoid cuts rich in fat -fat, fried food and other specialties rich in fat during training. Maintaining optimal fiber intake, or too few or too many fibers can contribute to gastrointestinal problems, explains Northwestern Medicine. When you do not get enough fiber, which helps move food in your digestive system, meals and snacks stay longer than ideal, allowing essence to accumulate. But eating too much fiber, especially insoluble fibers, the type that does not dissolve in water, can also produce a lot of gas. According to the US Food & Drug Administration, you must target 28 grams of dietary fiber each day. Make sure you drink a lot of water to move the fiber through your gastrointestinal tract. Find out if the FODMAP affects you some people find it difficult to digest certain carbohydrates fermented by bacteria in the intestine, creating gas, says Cleveland Clinic. These are called FODMAP (oligosaccharides, disaccharides, monosaccharides and firm polyols). Although this is the most common in people with irritable colon syndrome (IBS) and intestinal bacterial proliferation (SIBO), others can also feel symptoms such as gas, bloating, abdominal pain and nausea when eating foods rich in FODMAP. FODMAPs are in many foods, especially in fruits, vegetables, cereals, honey and certain proteins, such as dairy products and legumes. To test if these carbohydrates have turned upside down your digestive system, you can try a short -term elimination diet, followed by a slow reintroduction of foods that contain them. Many people with intolerance find that it depends on the dose; Small quantities do not create symptoms, but the largest quantities do. Talk to a recorded dietitian if you need help to determine which Fodmaps could cause your digestive problems – it can be complicated. Find out if dairy products hurt the Cleveland Clinic, many people are lactose intolerant, the main carbohydrates in dairy products. The consumption of dairy products containing lactose can cause a gastrointestinal upheaval – cramps, diarrhea and gas are all common. There are many solutions if this is your problem: you can completely avoid dairy products, take a digestive enzyme supplement when you eat dairy products or try one of the many slag free dairy products on the market. Plant -based dairy products do not contain lactose, therefore soy -based foods, oats, coconut and almonds are always a safe bet. Take a break to regulate your blood flow depending on the research, during the exercise, the blood flow to the digestive system is reduced. Intestinal ischemia – When less blood flows to the intestines – is the main cause of abdominal pain, diarrhea, nausea and vomiting. This lack of blood flow is temporary but damaging gastrointestinal tissues, triggering an inflammatory response. Once you have paused or finished training, your body should be able to return blood to the digestive system, as well as chemicals that puts inflammation and repair damaged tissue. Talk to your doctor if these tips do not solve your GI distress linked to swimming.