As you get older, you may find it is easier to accumulate fat in the abdomen. This problem becomes a source of insecurity for many people. So it is essential to maintain a perfect shape, not only for our health but for our self-image and self-confidence
People Gain Abdominal Bulge Because
At present people are getting super busy and eventually we have no time for eating. It has made our eating habits worst, and people have started to get more and more abdominal bulge. Lust of fast food has added the punch to it. Here is some common reason for this:
1. Poor Eating Habits
Refined sugars such as in sweetened desserts and drinks along with refined grains which include crackers, white bread and chips lead to the inflammation within the bodies.Belly fat has a direct association with inflammation, so if you eat processed foods, it will diminish your ability to lose belly fat. Natural foods which include vegetables, fruits, and whole grains are rich in anti-oxidants which possess anti-inflammatory properties and helps prevent belly fat. Avoid intake of saturated fats which are commonly found in dairy and meat which has a direct effect on increased abdominal fat. Add healthy fats to your diets such as monosaturated fats found in avocados and olive oil or polyunsaturated fats found in salmon, walnuts and sunflower seeds; these fats produce anti-inflammatory effects within your body if you eat them in right proportions. They also help in reducing your appetite and boost up your metabolism.
Excessive calorie intake from any fats may result in weight gain so eat healthy fats in a moderate amount. Add foods to your diet which contain probiotics such as in yogurt or kefir which helps reduce inflammation associated with belly fat.
2. Sedentary Lifestyle
A sedentary lifestyle is a significant factor which results in abdominal bulge gain, i.e., you spend multiple hours sitting at the same place or lounging on the couch or in bed. We should start lowering our stress level because during stress cortisol hormone is released which causes visceral fat deposition. We should get up and start moving throughout the day. Start performing workouts in a combination of resistance or weight training along with cardiovascular exercise. Training should be added to your sedentary lifestyle to help lose belly fat.
3. Chemical Toxins
There are two types of fats found in abdominal region one is subcutaneous fat found under the skin while another one is the visceral fat which is found around and between you viscera, i.e., stomach and intestines.The visceral fat produces toxins which have a direct impact on your body.These chemicals are called cytokines which boost up the risk of heart diseases along with decreased sensitivity to insulin which may result in diabetes.Cytokines may also lead to inflammation along with certain cancers such as cancers of esophagus, colon, and pancreas.
4. Slower Metabolism
As soon as you get aged, your body undergoes multiple changes on how to gain or lose weight. Both women and men experience a slower metabolic rate which includes reduced calories which your body may require to function normally. Women undergo menopause and might gain weight after that which usually deposits the fat in the belly area. During menopause, the production of progesterone and estrogen slows down along with a decrease in testosterone levels. Due to this hormonal shift, women gain weight within their belly area.
- Potential health conditions(such as breast and colorectal cancers, high blood pressure, Alzheimer’s disease, heart disease, fatty liver, or diabetes)
- Lack of sleep
- Lack of exercise
- Your age
The Effectiveness and Benefits of Massage
Abdominal Massage has enormous benefits which are not only limited to the stomach area. Abdominal massage if performed regularly helps in healing the momentary ailments which include bloating and constipation.
1. Weight Loss
Abdominal massage helps in weight reduction by eliminating constipation and also promote proper digestive and metabolic functions in individuals who struggle hard to achieve weight loss although they perform daily physical activities and have altered the dietary changes.
2. Reduced Bloating Effect
Bloating occurs if your metabolism is slow so to increase the metabolic activity perform abdominal massage.This massage helps reduce build-up wastes within our body which results in bloating causing relief from bloating.
3. Reduced Constipation
Abdominal massage provides relief from constipation which is associated with abdominal pain. It helps eliminate existing illness along with its recurrence chances.
4. Improvement of Overall Gastrointestinal Wellness
The abdominal massage helps resolve the transient distresses including bloating and constipation. The regular use of this technique helps in maintaining the digestive health. If you add abdominal massage to your daily routine, it will help physical stimulation of intestines along with increased blood flow towards the abdominal region.
5. Improved Menstrual Symptoms
Aromatherapy oils such as cinnamon, lavender, cloves, and rose can be used for abdominal massage to help reduce menstrual cramps and lighten the heavy menstrual flow by performing a belly massage one week before the expected dates.
6. Psychological Benefits
Abdominal massage contributes to mental well-being along with physical wellness.This massage helps to relieve stress along with complete peace of mind.Once you remove the physical ailments, your body feels better along with your mind.
7. Increased Muscle Tone within the Abdomen
Abdominal muscle tone is improved when you push the abdominal muscles once or twice a day. This relieving and relaxing massage helps in tightening the core muscles along with additional health benefits.
It benefits the people suffering from tummy cramps, chronic constipation, individuals who find it difficult to empty their bowels and who take laxatives on a daily basis.
7 Steps Which Teach You How to Undergo Belly Massage
- Stroke in upwards direction for 3-5 times. Start rubbing your small intestine in circular motions and clockwise direction with the help of your index fingers.
- Stroke in the downward direction from your tummy at least 3-4 times.
- Circular stroking or effleurage.
- Palmer kneading which involves the movement of one hand in circular direction followed by the other hand moving in a downward direction from the stomach.
- Palmer is kneading but now in the upward direction. Repeat both the steps in a counterclockwise direction.
- Stroke the abdomen from left to right direction.
- Hand vibrations performed around the belly button area.
Chinese Medicine Abdominal Massage
If you still need some more stimulate way up to your abdomen area, you can try this ancient Chinese massage technique that has been used for thousands of years, it is very fast and straightforward, also, to lose the belly fat, it also has the following benefits.
- Improve digestion
- Relieve constipation
- Improve the circulation in the abdominal area
- Reduce nausea and vomiting
- Detoxify the intestines
- Massage your stomach
- Lie on your back on a flat surface.
- Rub your hands until they feel warm.
- Place one palm flat on your belly button and the other hand behind your head or neck.
- Use gentle pressure to slowly rub clockwise around your navel in small circles until you reach the outer edges of your abdomen. Remember, each massage circle should take at least 1 – 2 seconds.
- Continue to massage for about 40-50 circles in 2 minutes. Make sure your stomach is warm during the massage.
- You should massage twice a day on an empty stomach – before breakfast and before going to bed.
Don’t Use This Method If You Have Any of the Following Conditions
A hernia is a rip or hole within the abdominal wall, or small intestines may protrude through the inguinal ring. There are usually two types of a hernia which include Hiatus and abdominal hernia. In an abdominal hernia, abdominal organs may protrude through the abdominal muscles of the digestive tract walls while in a hiatus hernia the stomach protrudes from the diaphragm and directs into the thorax. An abdominal hernia is considered a local contraindication of stomach massage while in a hiatus hernia you can perform massage on the patient in the sitting position with upper body slightly raised.
2. High Blood Pressure
Individuals who have high blood pressure possess an excessive force applied to the blood vessel walls. An activity such as massage may lead to further increase in intravascular pressure which may result in rupturing of the blood vessel. Uncontrolled hypertension is a contraindication of massage. Hypertension medications cause bruising so you should avoid pressing on injured areas because this may lead to severe stress or pain. Apply gentle pressure with relaxation massage in such individuals.
During pregnancy, multiple changes occur in a human body, i.e., during pregnancy ladies produce more blood; they have an increased tendency to develop edema, enhance the development of spider veins, heightened smell sense, easy fatigue, pains and aches due to which abdominal massage is contraindicated.There are multiple modalities and techniques which are contraindicated in pregnant ladies such as aromatherapy because during pregnancy women have nauseated feeling towards aroma oils, deep tissue, Swedish or sports massage, lymphatic drainage, rolfing and Lomi-Lomi.Abdominal massage contraindicated during the first trimester of pregnancy because there is an increased risk of miscarriage.
4. Kidney or Gallstones
It is a condition where cholesterol fuses to form crystals in bile within the gallbladder.They grow in number and size causing total or partial blockage of bile flow towards the small intestine. During the acute phase of gallstones, abdominal massage is contraindicated, but during the chronic phase, it is indicated.
5. Stomach or Intestinal Ulcers
A sore or lesion within the lining of duodenum or stomach, also known as peptic ulcer caused by H.Pylori infection. Massage indicated in conditions to provide comfort, but if on pressure there is a pain, so massage is contraindicated.
6. Digestion Issues
If an individual has indigestion or heartburn problems, gently massage the area while he or she has an empty stomach. The patient may have colitis or Chron’s disease, i.e., The ulcers present within the walls of the rectum or colon or chronic inflammation within the bowel walls respectively the ultimate solution is to gently massage the area without any pressure and avoid doing so if the patient has pain during the massage.
7. Uterine or Ovary Issues
If females have uterine or ovary problems such as fibroids (benign tumor of the uterus walls), endometriosis (the growth of the uterus tissues in other places such as in abdominal cavity) so stomach massage is contraindicated. If the females have other disorders such as pelvic inflammatory infection (infection of ovaries and uterus) or prolapsed uterus or vagina (i.e., moving out of their place) in these conditions abdominal massage is contraindicated because it may increase the pain sensation.
Abdominal massage is beneficial for the peace of your mind and body. Abdominal massage offers an approach to support the digestive system. It helps in relieving the stress because depression may result in digestion problems. Abdominal massage encourages the healthy digestive functions along with it stimulates the organs and muscles involved in the gastrointestinal tract. You can relieve indigestion and constipation by a complete chemical-free and natural mode of therapy which is the abdominal massage so include this in your daily routine but do keep in mind few contraindications of this method.