Repeat for 10 complete breath cycles breathing in and out through your nose and then finish by moving into plank and breathing slowly in and out through your nose for a further 10 breaths. As you hold plank keep the lower abdominal muscles active and work to increase the lift through these muscles. It is also good for hair growth.
If your gut’s flora is off balance this can cause your stomach to appear swollen. “The yeast candida thrives on less healthy foods, particularly sugar and refined carts and the by¬products of partial digestion, which can lead to bloating, wind and flatulence, especially if an infection or overgrowth is present,” explains Robyn Mason, who works as a nutritionist at Wimpole Aesthetic Centre in London. “Bitter herbs like yarrow and centaurium help to stimulate the taste buds and in doing so increase the secretion of digestive enzymes that help to break down food,” she says. “Supplement with a broad spectrum enzyme complex at the end of each main meal.
And include fresh papaya and pineapple, as they naturally contain enzymes that aid digestion.”
She also recommends peppermint “as it can help to reduce the symptoms of colic and wind. Try fresh mint tea, chew mint leaves or supplement with mint oil. Avoid mints, as the sugar content is often high.”
Try this whilst gently rubbing your tummy in a clockwise direction to help your tummy settle and encourage the flow of positive energy. Listen to the silence or the sounds and breathe in the surrounding aromas. Be aware of your body, feelings and thoughts and let yourself breathe all of this in.
Another way to help reduce adrenal stress is to value yourself. Think five-a-day like your fruit or vegetables. Each day write down five things that you like about yourself or your life. For example:
I value my health.
I value my intelligence.
I value my loyalty to others.
I value my honesty.
I value my friends.
TUMMY TYPE 5
The fiber gut
Now we’re not advocating that you ditch the fruit and veg completely but picking the right sort of fibre will reduce the amount by which your tummy bloats. Although fibre is vital for heart health and normal bowel function it is actually indigestible and, if you eat too much, bacteria ferments which then produces methane and CO2 within the body.
“Limit gassy foods. Certain foods such as beans, pulses and root vegetables are notorious for causing bloating and wind,” suggests Shona Wilkinson, head nutritionist at the Nutri Centre.
“Although these foods are good for you and are low in fat, try and choose salad vegetables such as salad leaves and tomatoes, which will not make you bloated”.
Follow Shona’s anti-bloat diet for best results:
Breakfast: Low fat yoghurt with a handful of berries or an egg white omelette with cottage cheese.
Lunch: Small tuna salad or vegetable soup without bread.
Dinner Large salad with fresh salmon, grilled chicken or prawns. Include more vegetables such as beetroot, olives, sweet corn and tomatoes.