According to a , 56% of Indian families report suffering from digestive health problems, including symptoms like bloating after eating, gas, acidity, and indigestion. These problems are particularly pronounced in the summer and tend to worsen with age, especially for after 35-40 years. This is partly due to sarcopenia, which is the gradual loss of muscle mass that begins around this age, and a sedentary lifestyle which involves long hours in front of a computer.
At 42, I've noticed that poor circulation and varicose veins have become more of an issue for me, especially when the temperature outside is warm. Why? I've found that the heat and humidity can cause blood vessels to dilate, slowing down circulation and leading to fluid buildup. This often results in around my belly, flanks, and thighs.
While the experience is not uncommon, it still feels frustrating and uncomfortable. After having tested out various practices, there's one that I've stuck with since I turned 40. It took some repetition and perseverance, but it's now become a key part of my .
This technique is dry brushing. Popularised by Gwyneth Paltrow, the practice includes brushing a horsehair glove or a wooden bath brush on dry skin before showering, for a couple of minutes. Initially, I used circular motions, but therapist Débora López Jurado from The Beauty Concept introduced me to a more effective technique: quick, upward strokes towards the heart.
For example, on the legs and belly, brush upwards, and the same for the arms. This method improves blood circulation and helps drain retained fluids. It also benefits the muscles by lifting rather than causing them to sag.
Effective should exert some pressure to mobilise the body, except for gentler lymphatic drainage. I've found that doing this every morning not only helps reduce swelling throughout the day but also revitalises my skin and gives me an energising start to my day When it comes to wellness, it’s not about making drastic changes but about adopting small, sustainable habits that make a big difference over time. Here are a few practices that help me manage a bloated belly and fluid retention: It’s not always possible, but after eating is one of the best ways to promote longevity and prevent post-meal glucose spikes.
According to Jessie Inchauspé, walking after a meal can reduce glucose spikes by about 30%. This simple habit can make you feel more satisfied, less tired, and help combat chronic low-grade inflammation, bloating after eating, and fluid retention. Increasing your water intake right after up or within the first hour is another effective way to combat inflammation.
Psychonutritionist Itziar Digón has confirmed that this practice helps activate the body's natural drainage mechanisms and metabolism. While I don’t always swap my after-meal coffee for chamomile tea during the winter, it’s a summer habit I rely on. Chamomile, especially the aniseed versions, not only provides a sweet and relaxing end to a meal but also helps reduce bloating.
It’s a digestive aid that avoids the bloating and discomfort often caused by sweeteners. A study published in showed that sweeteners like saccharin and sucralose can alter the microbiota and affect blood sugar levels, leading to bloating and other issues. These small changes can make a big difference in how you feel and help maintain overall wellness.
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