About Disti Shah

Her fitness mantra is “do not start with a diet that has an expiration date, instead, focus on a healthy lifestyle that will last forever”. A post graduate in Clinical Nutrition and Dietetics, Diabetes Educator, her specialties are Diabetes management and Cardiac Care. A trekking enthusiast, Disti has gained experience in the field of Clinical Nutrition and Dietetics. She is keen on bringing together her acquired knowledge on nutrition and other health aspects with people’s goals to achieve a healthy life. She says for her fitness is not being better than someone else; it’s about being better than who she used to be. “You don’t have to be great to start, but you have to start to be great,” she adds.

February 13, 2025 By Disti Shah 4 Comments

What is Bloating?

There is a lot of confusion around ‘bloating’, a common problem that we come across in our day to day life. In fact, we are witnessing a virtual epidemic of bloating in current times. Abdominal bloating not only looks bad but also causes a lot of discomfort.

But it’s not the end of the road. The good news is that it is one of the conditions that can be avoided. However, before learning how to prevent it, we need to first understand the most common causes of bloating.

Common Causes of Bloating

Constipation
Too little fibre, fluids, and physical activity may lead to constipation, which can result in bloating.
Eating too fast
Eating quickly and not chewing your food well can cause air swallowing, which leads to bloating.
Drinking too much carbonated beverages
The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly.
Too much consumption of sugar-free beverages
Too much sugar alcohol in artificially sweetened foods and drinks can lead to bloating.
Food allergies and Intolerance
Food allergies and intolerance can cause gas and bloating. However, these need to be confirmed by your doctor.
Medical conditions
Conditions like lactose intolerance, irritable bowel syndrome (IBS), Giardiasis (parasite infection), colon cancer, and bacterial overgrowth can also cause bloating.

Simple ways to avoid bloating:

Chew your food thoroughly
Chewing breaks the food down from large particles into smaller particles that are more easily digested. This makes it easier for the intestines to absorb nutrients and prevents improperly digested food from entering your blood, which can cause bloating.

Exercise regularly
Physical activity helps air bubbles pass through your digestive tract more quickly, so the bloated feeling disappears faster.

Avoid too much water during meals
Too many liquids during meals can dilute digestive juices, which may hamper the digestion process. A small amount of liquids aids digestion, so moderation is key.

Avoid drinking using straws and narrow mouth bottles
These can lead to the ingestion of excess air while sucking, which may cause bloating.

Avoiding carbonated beverages
When carbonated drinks are opened, the compressed carbon dioxide forms bubbles and escapes into the air. Drinking large amounts forces the gas into your stomach, where it may pass to your intestines, causing bloating.

Eliminate smoking and Hukka
People who smoke or use Hukka inhale a lot of extra air, which can lead to bloating.

Avoid chewing gums and food with artificial sweeteners
Artificial sweeteners are difficult to digest and may cause bloating if consumed in excess.

Avoid gassy vegetables
Vegetables like beans, cabbage, Brussels sprouts, onions, radishes, melons, and broccoli can cause gas during digestion.

Avoid foods with air whipped into them
Foods like soufflés, sponge cakes, and milkshakes can introduce excess air into your stomach.

Avoid long gaps between meals
Long gaps between meals can disrupt digestion and lead to bloating.

Limit sodium intake
Processed foods are high in sodium, which can cause water retention and bloating.

Monitor fiber intake
While fiber is essential, excess fiber can cause gas as gut bacteria break it down, leading to bloating.

Avoid milk if you’re lactose intolerant
If your body doesn’t produce enough lactase, the enzyme needed to break down lactose, dairy can cause bloating.

Include Probiotics in your diet
Probiotics contain good bacteria that aid digestion and help reduce bloating.

Yoga and Exercises to Reduce Bloating

Certain yoga poses and exercises can help relieve bloating by stimulating digestion and releasing trapped gas. Try these:

Leg Seated Spinal Twist

Apanasan (Wind-relieving pose)

Spinal Twist

Paschimottanasana (Seated forward bend)

Seated Heart Opener

Adho Mukha Savanasana (Downward-Facing dog)

Bloating is a common issue with various underlying causes. By understanding these causes and implementing simple lifestyle changes, you can reduce bloating and improve your digestive health. Remember, a healthy and comfortable digestive system is within your reach!

Bloating can be uncomfortable, but it doesn’t have to control your life. Try these tips and let us know what works for you in the comments below! For more articles on digestive health and wellness, explore Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

July 23, 2024 By Disti Shah 7 Comments

Why You Should Exercise To Manage Diabetes

The facts and myths about diabetes are plenty, especially on the kind of foods one should have or not have, whether one should exercise to manage diabetes, etc. But, it’s when I saw my dad exercising one day, a thought struck me – is it not important to test a diabetic before exercise? Is diet all that one needs to focus on?

What if he exercises vigorously and his sugar levels drop down? At what sugar levels should we allow or not allow a person to exercise? What should be the intensity and frequency of the exercise? What type of exercise should a diabetic do?

These questions obviously led me to explore and research more about diabetes and exercise. I would like to share some information about what Diabetes is, what are its types and how regular exercise can control your Diabetes.

What is Diabetes?

Diabetes is a chronic disease where there’s a high level of sugar in the blood, either due to less insulin sensitivity or because of low insulin secretion or no insulin levels in the body.

There are three major types of diabetes. The causes and risk factors are different for each type:

Type 1 diabetes: can occur at any age, but it is most often diagnosed in children, teens, or young adults. In this type, the body makes little or no insulin. Daily injections of insulin are needed. The exact cause is unknown.
Type 2 diabetes: makes up for most of the diabetes cases. It often occurs in adulthood, but teens and young adults are now being diagnosed because of high obesity rates. In such cases, either the body becomes less sensitive to insulin or insulin secretion decreases.
Gestational diabetes: is high blood sugar that develops at any time during pregnancy in a woman who does not have diabetes, and disappears once the pregnancy is over.

Can You Exercise To Manage Diabetes?

We all know that exercise provides multiple benefits but does it help diabetics as well? In fact, it does! Here are some of the changes you can experience if you exercise to manage diabetes:

Exercise helps lower blood sugar levels
It helps you feel better
Helps maintain proper body weight
Keeps the heart rate and blood pressure lower
Keeps blood fat levels normal
Improves insulin sensitivity
Helps in maintaining normal blood circulation in the feet

Now that we know a few of many reasons why exercise is important for a person with diabetes, let’s see which exercises can benefit diabetics.

Which kinds Of Exercise Are Best For Diabetics?

To help manage diabetes, you can try:

30 minutes of “moderate intensity” aerobic activity – 5 days a week.
“Vigorous intense” aerobic activity for 20 minutes or more a day – 3-5 days a week.

In addition, you should add flexibility and strength training to your routine.

Flexibility activities 5-7 days a week.
Strength training 8-10 exercises, 10-15 repetitions of each exercise, 2-3 days a week.

Calories Per hour and the types of moderate and vigorous exercises

Moderate physical activity for one hour	Calorie burnt per hour
Hiking	370
Light gardening / Yard work	330
Dancing	330
Golf (walking and carrying clubs)	330
Bicycling (<10mph)	290
Walking (3.5mph)	280
Weight lifting (light workout)	220
Stretching	180

Vigorous physical activity for one hour
Running / Jogging (5mph)	590
Bicycling (>10mph)	590
Swimming (Slow freestyle laps)	510
Aerobics	480
Walking (4-5 mph)	460
Heavy Yard work (chopping wood)	440
Weight lifting (vigorous effort)	440
Basket ball (vigorous)	440

Source – Dietary Guidelines for Americans – 2005 *(These values are derived from American journals and may not be specific to other populations).

When Should One Exercise?

The best time to exercise will vary with the schedule. Preferably, one should pick the same time for exercise each day so that if one is on insulin, the adjustment of insulin dosage is manageable.

Morning exercise may cause your blood glucose to drop less than if you exercised later.
If you are on insulin or taking pills that work by making more insulin, evening exercise may result in low blood glucose while you sleep.

Remember – Your Diabetes Management can be adjusted to suit your lifestyle. Your lifestyle does not have to be adjusted to fit your diabetes.

After knowing what kind of exercise and at what time we should do them, let’s see what precautions should be taken while doing them.

Safety Tips for Active Diabetics

1. Get your doctor’s okay before you start exercising.
This is especially important if you are older than age 35, have had diabetes for more than 10 years, have any complications of diabetes, have not exercised in a long time, or have heart disease. Exercise has the same effect on blood glucose as insulin. It lowers blood glucose, making you more sensitive to insulin. This is a benefit of exercise that can also pose a problem if it lowers your blood glucose too much.

2. Avoid low blood sugar levels
Low blood sugar levels are when the glucose levels dip below <70mg/dl. Common symptoms include shakiness, weakness, abnormal sweating, and anxiety, tingling of mouth and hunger, headache, visual disturbance, confusion, seizures, coma. Monitor your blood glucose before and after working out, especially when beginning or modifying the exercise program. Always keep a 15g of fast-acting carbohydrate (powdered sugar/Glucose tablets 3-4) with you to treat Hypoglycemia.

3. Check your blood glucose levels pre and post workout
If you blood glucose is below 70 –

Take 5g of carbohydrate right away
Wait for 15 minutes
Check again – if still below 70, then have another 15 grams.

It should work now.

If the blood glucose is high – Fasting is>250 and ketosis is present.

Or >300 with or without ketosis. Avoid exercise with such high blood sugar levels.

4. Eat before heavy exercise
If you’re going to exercise around mealtime, you should eat the meal first. When possible, allow half an hour for digestion. Solid foods, such as whole grains, vegetables, etc. are digested slowly than liquids. They provide protection for at least 2-3 hours. When it is possible to choose the exercise time, try to begin the exercise 30-60 minutes after a meal or snack.

Remember – Nothing works better than experience and frequent blood glucose testing.

5. Diabetic complications

Retinopathy: Patients with retinopathy are at risk for retinal detachment and vitreous hemorrhage associated with vigorous-intensity exercise. For those with retinopathy, vigorous aerobic and resistance, weight-bearing exercises should be avoided.
Nephropathy: Should not indulge in vigorous-intensity exercise as protein excretion increases post-exercise.
Peripheral Neuropathy: Should take proper care of feet to prevent foot ulcers. Feet should be kept dry. Avoid the wrong type of socks and shoes. Avoid tight elastic bands and ill-fitted shoes (they reduce circulation). Avoid wearing thick or bulky socks (they can fit poorly and irritate the skin). Rather wear light colored cotton socks that dissipate heat faster. Moisturize your feet – but not between your toes- that could encourage a fungal infection. Use a moisturizer daily to keep dry skin from itching or cracking. Consider non-weight bearing activities as they may be better tolerated and aid healing.

6. Stay hydrated
Proper hydration is essential during exercise. Exercising during hot weather requires special attention. Drinking extra fluids should begin an hour or two before you begin exercise to manage diabetes. A general rule is to drink 8 ounces of fluid for every 30 minutes of vigorous activity.

7. Check your pulse rate
It’s important to check the pulse periodically to see if you are exercising within your target zone. Right after you exercise, take your pulse – count your pulse for 10 secs and multiply the no by 6.

Compare the numbers on the right grouping in the table below.

Age	Target Heart range zone
20 years	100-150 beats/min
25 years	98-146 beats/min
30 years	95-142 beats / min
35 years	93-138 beats/ min
40 years	90-135 beats/min
45 years	88-131 beats/min
50 years	85-127 beats/ min
55 years	83-123 beats/min
60 years	80-120 beats/min
65 years	78-116 beats/ min
70 years	75-113 beats / min

Source: Exercise and Your Heart, National Heart, Lung, and Blood Institute/American Heart Association, NIH Publication No. 93-1677.

The good news is that if someone regularly exercises, these benefits can be permanent, and for someone with diabetes, it can mean reducing medication. If younger members of families with a predisposition to diabetes exercise regularly, they could avoid diabetes altogether.

A single bout of exercise can benefit the body’s sensitivity to insulin for 16-18 hours and have positive effects on blood glucose control (glucose absorption) for 24-48hours.

But these effects wear off between 60-72 hours. Hence, staying active most of the time is imperative.

I just want to convey that Diabetes cannot take your hope, faith, attitude, courage and happiness away from you. We are the authors of our own health. Let’s overcome it, no matter what type or what level of disease it is.

Now that you know why you should exercise to manage diabetes, get out there and begin your journey! To read more on Diabetes, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.