13 Ways to Prevent a Distended Stomach, need to Be Doing Consistent Every Day

Everyone needs to immediately take steps to start running various ways to prevent a distended stomach.

The goal is not just for appearance reasons, but for the sake of further improving the quality of better health. 

Before recognizing the various prevention steps, first know some 0f the dangers of a distended stomach f0r health.

The danger of a distended stomach

Everyone must have fat around their stomach. However, you need t0 be careful if the fat that accumulates in the stomach is excessive. This condition can be a sign 0f central obesity. 

According to the Ministry of Health, men are considered to have central obesity if they have a distended stomach with a circumference above 90 centimeters, while for women, the threshold is above 80 centimeters. 

A distended stomach due to accumulation of fat in the stomach can be dangerous because this type of fat is different from the fat that accumulates in other parts of the body. 

Please note, fat that accumulates in the stomach is of the visceral type. These fats can release hormones that can increase the risk of some chronic diseases. 

Some of the dangers of a distended stomach due to accumulating visceral fat in the abdomen include:

• Increasing the risk 0f type 2 diabetes
• Increasing the risk of heart disease
• Increasing the risk of several types 0f cancer
  

Given some 0f the dangers 0f a distended stomach, make sure you don't underestimate this health problem.

How to prevent a distended stomach

How to prevent a distended stomach is the main focus by adopting a healthy diet and lifestyle, here are some of them:

1. Avoid sweetened foods and drinks

Avoiding sweetened foods and drinks is one way to prevent a distended stomach. A distended stomach is a condition in which the stomach appears swollen due to an accumulation of gas or fluid. Eating too many sweetened foods and drinks can cause the stomach to become bloated and uncomfortable. Sugary foods and drinks can also cause an increase in the production of gas in the stomach, leading to further discomfort. By avoiding sweetened foods and drinks, you can help to reduce the risk of developing any disease.

2. Avoid processed, frozen and fast food

Avoiding processed, frozen and fast food is one way to prevent a distended stomach. These types of food are often high in sodium, sugar, and unhealthy fats, which can cause bloating and water retention. Eating a balanced diet of fresh, whole foods is the best way to ensure that your stomach stays healthy and free of bloating. Eating plenty of fiber-rich foods, such as fruits, vegetables, and whole grains, can also help to keep your digestive system functioning properly.

3. Build an exercise routine and get active

Build an exercise routine and get active is one of the ways to prevent a distended stomach. Exercise helps to strengthen the abdominal muscles, which can help to reduce the appearance of a distended stomach. Additionally, regular exercise can help to reduce bloating and improve digestion, which can also help to reduce the appearance of a distended stomach.

4. Enough and quality sleep

Enough and quality sleep is an important way to prevent a distended stomach. When we don't get enough sleep, our bodies don't have enough time to rest and repair, which can lead to digestive issues. Poor sleep can also lead to an increase in stress hormones, which can cause bloating and a distended stomach. Additionally, when we don't get enough sleep, we tend to make poor food choices, which can also contribute to digestive issues.

5. Control stress

Control stress is an important way to prevent a distended stomach. Stress can cause the body to produce excess cortisol, which can lead to bloating and a distended stomach. To reduce stress, it is important to practice relaxation techniques such as deep breathing, yoga, and meditation. Additionally, it is important t0 get enough sleep, exercise regularly, and eat a healthy diet. Avoiding foods that are high in fat and sugar can also help reduce bloating and a distended stomach.

6. Don't drink alcoholic beverages

Don't drink alcoholic beverages is one of the ways to prevent a distended stomach. Alcohol can cause bloating and gas, which can lead to a distended stomach. It can also cause dehydration, which can make the stomach look bigger. Avoiding alcohol can help reduce the risk of a distended stomach.

7. Quit smoking

Quit smoking is one of the best ways to prevent a distended stomach. Smoking can cause the stomach to become bloated and distended due to the chemicals in cigarettes. These chemicals can irritate the stomach lining and cause it to become inflamed, leading to bloating and discomfort. Quitting smoking can help reduce the inflammation and improve the overall health of the stomach. Additionally, quitting smoking can help reduce the risk of developing other health problems such as heart disease, stroke, and cancer.

8. Avoid overeating

Avoiding overeating is one of the best ways to prevent a distended stomach. Eating too much can cause the stomach to become stretched and bloated, leading to discomfort and digestive issues. Eating smaller meals more frequently throughout the day can help to prevent overeating and reduce the risk of a distended stomach. Additionally, avoiding foods that are high in fat and sugar can help to reduce bloating and discomfort.

9. Try intermittent fasting

Intermittent fasting is a type of dieting that involves alternating periods of eating and fasting. It is a way to reduce the amount of food consumed in a day and can help to prevent a distended stomach. During fasting periods, the body is able to use stored energy, which can help to reduce bloating and stomach distention. Additionally, intermittent fasting can help to reduce calorie intake, which can help to reduce the amount of fat stored in the stomach area.

10. Choose the right diet

Choose the right diet is an important way to prevent a distended stomach. Eating a balanced diet that is low in fat and high in fiber can help reduce bloating and gas. Avoiding foods that are high in sodium, such as processed foods, can also help reduce bloating. Eating smaller meals more frequently throughout the day can help reduce the amount of gas in the stomach. Drinking plenty of water and avoiding carbonated beverages can also help reduce bloating.

11. Avoid saturated fat

Avoiding saturated fat is one way to help prevent a distended stomach. Saturated fat is found in foods such as red meat, butter, cheese, and other full-fat dairy products. Eating too much saturated fat can lead to weight gain, which can cause the stomach to become distended. Eating a balanced diet that is low in saturated fat and high in fiber can help to reduce the risk of a distended stomach. Additionally, exercising regularly and drinking plenty of water can help to prevent a distended stomach.

12. Drink lots of water

Drinking lots of water is one of the best ways to prevent a distended stomach. When the body is dehydrated, it can cause the stomach to become bloated and uncomfortable. Drinking plenty of water helps to keep the body hydrated and can help to reduce bloating. Additionally, drinking water can help to flush out toxins and waste from the body, which can help to reduce the risk of a distended stomach.

13. Eat smaller meals more frequently

Eat smaller meals more frequently is a way to prevent a distended stomach. Eating smaller meals throughout the day can help to reduce the amount of food that is consumed at one time, which can help to reduce the amount of gas and bloating that can occur after eating a large meal. Eating smaller meals more frequently can also help to keep the digestive system working more efficiently, which can help to reduce the amount of gas and bloating that can occur.

Try various ways to prevent a distended stomach above. Remember, do it consistently every day so that the results are more optimal.