Feeling uncomfortable due to bloating can interfere with daily activities, but don’t worry, there are many easy and effective ways to relieve wind in the body, which can be done right from home.
What is ‘Wind’?
Flatulence is caused by excess gas in the intestines and is usually not a serious problem to worry about. However, it often causes discomfort such as bloating, excessive belching, or a stabbing sensation that comes and goes.
Some of the ways to relieve gas in the body that can help include dietary changes, taking certain herbs and light exercise.
However, if the problem with wind is accompanied by other symptoms such as prolonged stomach pain or changes in the digestive system, it is best to get checked by a healthcare professional as it may be a sign of an undiagnosed problem.
How to expel wind from the body
Do you always feel windy? Maybe your digestive system is giving you a signal asking for help! According to the Ministry of Health Malaysia (KKM), wind problems in the body can be a sign that your digestive system is not functioning smoothly.
But don’t worry, there are many easy ways to relieve flatulence that you can start doing today! Try practicing some of the tips shared here:
1. Move Your Body, Move Your Bowel
Want smooth digestion? Let’s get moving! Light exercise like walking, stretching, or even dancing while sweeping the house can help “activate” your intestines. When your intestines are moving, it’s easier for wind to come out.
2. Chew Slowly
Eating quickly not only makes you feel full quickly, but also traps air in your stomach! Chew slowly, savoring every bite. This is a natural way to help digest food more efficiently and make passing gas easier!
3. Avoid Constipation, Drink Water & Eat Fiber
Constipation is the wind’s “best friend”. Avoid it by drinking enough water every day and eating high-fiber foods like vegetables, fruit, oats and whole grains.
4. Probiotics
Add probiotic-rich foods to your diet, such as yogurt, tempeh, or kimchi. Probiotics help balance the good bacteria in your gut, which is very important in naturally eliminating gas from your body.
5. Cook Healthier, Use Less Oil
If possible, change the cooking style to boiling, steaming or grilling, which are better than frying. Less oil means less risk of stomach discomfort and gas.
Causes of Wind in the Body
Here are some causes of wind in the body:
1. Eating Too Fast
Want to rush through your meal? When we eat quickly, we not only swallow food but also air! The air that enters the stomach will become gas that accumulates and causes bloating and belching.
2. Unbalanced Diet
Foods high in complex carbohydrates like beans, cabbage, broccoli, potatoes, and onions are easily fermented in the intestines. This fermentation process produces gas, and if there is too much – boom! You can feel uncomfortable.
3. Carbonated Drinks
Bicarbonate of soda, soda, and other carbonated drinks contain carbon dioxide gas which can make your stomach feel full of gas. It’s okay to want to soothe your throat, but don’t drink too much.
4. Digestive Problems
Problems like gastritis or irritable bowel syndrome (IBS) can cause gas to accumulate more quickly. When the stomach is sensitive, the digestive process also becomes sluggish and gas can easily become trapped.
5. Pressure & Stress
Yes, believe it or not, emotions play a role too! When we are stressed or anxious, our bodies can produce more stomach acid and disrupt our digestive system . This will cause more gas to build up.
6. Lack of Physical Activity
When we are sedentary, digestion slows down. When the digestive system is slow, gas can easily become trapped in the body.
Signs of Too Much Wind in the Body
Many people experience the problem of wind in the body, but not everyone takes it seriously. Sometimes we think it’s just an allergy, we can pretend it’s normal, even though our body is giving us signals. Let’s look at each symptom of wind in the body, with explanations that are easy to understand and close to our hearts.
1. Stomach Feels Bloated
Have you ever felt like your stomach suddenly became big, hard and tense? It feels like you only ate a little but your stomach feels like it just had a three-round feast. That’s a sign that gas is accumulating in your intestines or stomach.
When gas doesn’t come out the “normal way”, your stomach becomes bloated and you feel uncomfortable throughout the day. Avoid foods that produce excess gas like broccoli, beans, and carbonated drinks.
2. Excessive Burping
Burping is normal, but if you burp every 5 minutes, it’s a sign that you’re passing wind. It usually happens when you eat too fast, drink while talking, or eat food that’s hard to digest.
Also, stress can make us burp more than usual. Seriously! Try to chew slowly and avoid using a straw when drinking, as straws can “suck in” more air than we realize.
3. Non-Stop Farting
Farting is normal and healthy – a sign that your digestive system is working. But if it’s non-stop, to the point where you feel embarrassed, it’s a sign that your body is struggling to digest food properly.
It usually happens when you eat too much fiber or fermented foods. Try a detox for a week – cut down on processed foods and eat more vegetables and warm water.
4. Mild Nausea or Vomiting
Gas trapped in the body can “rise” to the upper part of the stomach. This can make us feel nauseous, dizzy, and unable to eat. Sometimes it feels like the food doesn’t even go down – it’s just “parked” in the throat. Eeee… not good at all! Drink warm ginger water. Ginger is a ‘superstar’ for reducing nausea and helping to expel wind.
5. Body Feels Weak, Uncomfortable
When the body is full of wind, energy can also feel “down”. The stomach feels heavy, the head is dizzy, and even when trying to do work, it feels sluggish. When digestion is disrupted, nutrient absorption is not effective, which is what makes the body feel sluggish throughout the day. Light exercise or walking for 10-15 minutes after eating can help activate the digestive system.
6. Pain Like Being Stabbed in the Stomach, Chest
This is what most people confuse with stabbing pain in the chest, sometimes mistaken for a heart attack, when in fact it’s just wind that’s “stuck”. The upper abdomen or middle of the chest is the area that feels it, especially when lying down after eating a lot.
But if the pain persists, don’t take it lightly and get checked out. Try sitting up straight or lying on your left side – this position can help the gas move out more easily.
How to Massage to Remove Wind from the Body
Light massage can help move the wind in the stomach so that it can be released more easily. This is also one of the ways to expel wind from the body. Here are some simple steps that you can do yourself at home:
1. Massage the Stomach in a Clockwise Direction
Place your hands on your stomach, then massage gently in a clockwise direction. This movement is in line with the direction of the large intestine — helping to push wind outward.
2. Press the Parts Around the Center
Using two fingers, gently press around the navel. Hold for 1-2 minutes while taking deep breaths. It helps stimulate bowel movements.
3. Knees to Chest
It is also called the wind relieving yoga position. Lie on your back, pull one knee to your chest, hold for a few seconds, then switch legs. Then, try pulling both knees together at the same time. This position is very effective for releasing trapped wind!
4. Pat the Back of the Lower Back
Have someone gently pat your lower back. This will help relax the muscles and make it easier for wind to escape from your body.
Drinks to Relieve Flatulence
If you want it to be even more effective, try a flatulence drink made from natural ingredients. This is a way to expel gas from the body with a drink. It’s easy to prepare, and it’s delicious!
1. Ginger Boiled Water
Ginger is known to relieve wind in the body. Boil a few slices of ginger with water, add a little honey if you like. Drink while it is still warm.
2. Lemongrass Boiled Water
Lemongrass has anti-wind (carminative) properties. Boil 2 lemongrass sticks with 2 glasses of water until 1 glass remains. Drink warm — fresh and refreshing!
3. Peppermint Tea
Peppermint leaves help relax stomach muscles and improve digestion. You can use peppermint tea bags or fresh leaves. Drink after meals for best results.
4. Warm Lemon Water
Squeeze half a lemon into a glass of warm water. Drink it in the morning before breakfast — great for detoxing and soothing a “windy” stomach.
Prevention Methods
There are various ways to expel wind from the body. These include:
1. Eat Papaya
Papaya is not only sweet and juicy, but it also has a special enzyme called papain. This enzyme helps break down proteins in food so that they are easy to digest and when digestion is smooth, wind is also easy to pass. Papaya is also high in fiber, which is great for preventing constipation and improving bowel movements!
2. Take Medication If Necessary
If gas in your body makes you feel very uncomfortable, you can try medication such as simethicone or antacids which can help break down gas in your stomach.
Apart from that, if you have problems digesting milk or certain foods, you can also take digestive enzymes such as lactase, especially if you eat “gas-producing” foods.
3. Reduce the Habit of “Swallowing Air”
You may not realize it, but habits like chewing gum, eating while talking, or drinking through a straw can make you swallow more air than food. And that air is what causes wind! Oh yes, if you wear dentures, make sure they fit properly. Loose teeth allow more air to enter and cause more wind.
4. Avoid ‘Wind-Producing’ Foods
Several types of food are known to cause flatulence. Some that should be reduced include legumes (high in raffinose), cruciferous vegetables such as cabbage, broccoli, and asparagus (fructose).
Dairy products such as milk, cheese, ice cream (lactose), certain fruits such as pears and apples, and artificial sweeteners (sorbitol, fructose). Monitor your food and identify which ones make your body ‘windy’.
5. Traditional Massage
If our mothers knew, we should also know that massage is one of the most effective ways to relieve wind in the body. Massaging the abdomen, under the shoulders or head can help relieve trapped wind. But make sure you do it with the right technique, don’t just press it, it will only make it worse.
6. Pineapple
Pineapple is not only delicious, but it is also rich in the enzyme bromelain which aids digestion and fights inflammation. When the stomach can digest food well, the risk of gas in the body is also reduced.
7. Change the Food Menu According to Body Compatibility
Everyone is different. Some people can eat sweet potatoes without any problems, while others feel queasy after eating just a little. If you want to know for sure which foods cause gas, try keeping a food journal – write down what you eat and how your body reacts. It’s easy to avoid later!
8. Drink Natural Ginger Water
Ginger is a magical herb that has been around since ancient times. It helps empty the stomach quickly, reduces bloating, and is rich in the enzyme zingibain to help digest protein.
9. Drink Warm Water
Sometimes we forget, a glass of warm water can be a lifesaver when your stomach feels uncomfortable. Warm water helps relax the muscles in your digestive system and helps gas come out more easily. It’s best to drink it in the morning before breakfast. It helps ‘move’ your intestines and expel gas that has been trapped overnight.
10. Practice Yoga, Light Exercise
Not only for fitness, certain exercises in yoga are also proven to help expel wind from the body, especially positions like the “Wind Relieving Pose.” If yoga isn’t your style, even a walk after eating is good enough. Body movement = bowel movement = bye-bye wind!
Republished with permission from theAsianParent Malaysia
