Draining and Detoxifying Massage
Our stomach also deserves its massage break, especially when a few movements can reduce bloating and facilitate digestion. Axelle Rogano, the well-being expert for the belly and founder of AYAM Paris, shares her massage ritual: apply a few drops of Oh My Cream Skincare Nourishing Oil on your stomach, then make circular movements with the flat of your hands. One hand alternates with the other, or both hands joined for more pressure. About thirty times. Then, starting from the navel, make a spiral that widens as you progress to the ribs and the lower abdomen to the iliac crest. Repeat this technique at least 3 times!
The Happy Gut Recipe
Because winter is the best time of the year to create comforting dishes that warm the heart and our insides, we prioritize comforting recipes based on cooked (and warm) foods. And don't forget to take your time to eat, without depriving yourself and especially chew well, all calmly and mindfully in an upright posture that facilitates digestion and digestive comfort while combating bloating.
For better digestion, Pauline, a nutrition expert for Dijo, advises us to incorporate these foods into our meals:
Root vegetables, coming from the earth and easy to digest, such as eggplant, zucchini, and carrots, and potatoes which, when cooked and consumed with the skin, are a source of fibre. But also mushrooms, chestnuts, squash, pumpkin, etc.
Spices like cinnamon, ginger, cardamom, and turmeric
Almonds, rich in fibre and healthy fats
Plain yogurts naturally rich in probiotics
Peppermint herbal teas
Important to note
Some people may be sensitive to certain types of foods, especially those rich in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which can cause digestive problems.
Vegetables: onions, garlic, cauliflower, asparagus
Legumes: lentils, chickpeas, red beans
Fruits: apples, pears, cherries, plums, peaches
Cereals: highly processed wheat, barley, rye
Dairy products high in lactose: cow's milk, cheeses with high lactose content (fresh cheeses and soft cheese)
Some leafy green vegetables: Swiss chard, kale
Carbonated drinks and alcohol
A Water-Free Meal
For better internal comfort and optimized digestion, it is advisable to drink 30 minutes before the meal and wait 30 minutes after the meal to drink again. Indeed, as Axelle explains, drinking water during the meal can create discomfort in the digestive area by causing the belly to swell. If you drink too much water during the meal, the stomach will quickly be full, and the feeling of satiety will be felt, but it will be distorted.
Furthermore, the combination of water and dessert should be avoided because water would promote the absorption of glucose by the body. And consequently, beware of insulin spikes in the blood after the meal! Of course, if you are very thirsty, do not deprive yourself of drinking water. Finally, adopting an upright posture and not a bent one will optimize the proper functioning of internal organs, facilitate the digestion process, and have a positive impact on intestinal transit. The result: less bloating and tension in the abdomen!
The Art of Breathing Well
Did you know that breathing is the key to good digestion? Breathing seems obvious to everyone, but too many of us still do not breathe well. "Breathing too fast, too short, blocked, jerky will disturb the proper functioning of our organs. And this prevents us from completely expelling our waste." as Axelle Rogano explained to us. She adds: "Breathing is a natural massage for our organs; it helps stimulate digestion and promotes the elimination of toxins."
Her advice? "Deep and abdominal breaths are excellent for relaxing the mind, the vagus nerve, and refocusing. Take the test by renewing this technique 3 to 5 times. You will feel that it circulates from the inside, a sign of a nourished and oxygenated body!"
Axelle Rogano's Breathing Technique
In 3 to 5 breaths, inhale through the nose. Visualize Qi, vital energy like a large ball of fire entering through the nostrils and invading your entire body. Inflate your belly on inhalation, trying to push your hands - which you will have previously placed on your stomach to feel. Then, in 3 to 5 breaths, exhale through the mouth where we imagine all the negative energies escaping from our entire body. The belly empties of its air.
Beyond the fact that breathing allows us to increase our vitality, it especially brings oxygen into our body, which will help our organs work better by increasing blood flow and thus ensuring better stimulation of our intestines!
The Good Feeling Plank
Ready to tone your belly? Planking is the most effective physical activity. Start in a plank position for 30 seconds, then 1 minute, then 3 minutes... And why not 10 minutes? Holding this position daily, even for a few minutes, will help sculpt a less bloated belly. After the shower, apply the L:a Bruket Firming Body Serum 290, this body serum with an immediate tightening effect offers a "perfect skin" effect and softness instantly thanks to the sea thistle in its formula, which acts on firmness and stimulates cell renewal.
Team Tips and Rituals for a Less Bloated Belly
Juliette, founder of Oh My Cream: "I find it harder to stick to it in the evening, but at lunch, as soon as I feel bloated, I switch to a meal based on 3 starch-free foods (quinoa, green vegetables, lentils, buckwheat, etc.) and without starch."
Pernelle, Training Manager: "My ritual after a very indulgent 'big meal' is a physical activity like walking. But a method that also works very well is hypopressive-type abs, like a massage for the stomach and intestines."
Elsa, Editorial Manager: "Drink lots of water! To succeed in drinking at least 1.5 litres of water per day, I invested in an 800ml water bottle worthy of an 800-meter athlete that I fill 2 to 3 times during the day. It's my only way to stay hydrated in summer and winter."
Fanny, Communication Director: "Celery juice! Unbeatable for a deflated belly. I have it freshly squeezed every morning at my local greengrocer's and drink it on an empty stomach to start my day well."