Search Results for: acid reflux

December 12, 2024 By Palak Mittal 1 Comment

5 Foods That Will Help You Avoid Acidity

Day in and day out, most of us experience acidity due to an erratic lifestyle, wrong postures, no time to have meals, eating junk or spicy food outside. Acidity is also known as heartburn. Do you know why? Because it actually feels like your chest is on fire! Acidity can be a serious mood killer in any circumstance and it can happen to anybody irrespective of age. So exactly can you avoid acidity? Before we answer that, let’s look at some common triggers:

Staying on empty stomach for too long
Having too many cups of tea or coffee a day
Spicy street food
Deep fried oily food
Junk food consumption containing refined flour
Frequent restaurant visits

What Can You Do To Avoid Acidity?

To avoid acidity, you need to first avoid the above triggers. You can also try these 5 foods below which help in relieving acidity.

Bananas: This fruit is easily available throughout the year. Its high fiber content strengthens the digestive system. Pectin, found in bananas, moves the residues through the digestive tract which actually helps one avoid acidity.
Ginger: is a natural treatment for acidity due to its anti-inflammatory properties. Ginger juice can be extracted and 2-3 drops or 1tsp of ginger juice can be consumed as ginger shot post meals to relieve acidity. Another way to consume ginger is by making ginger tea.
Yogurt: also has a soothing effect on our digestive system as it helps coating the lining of the digestive tract. Also it contains probiotics which are healthy gut bacteria that aid digestion. Consuming curd/yogurt is a proven remedy for acid reflux.
Aloe Vera: not only soothes the skin but our gut as well. Due to its anti-inflammatory properties, it helps you avoid acidity. Drink 5-10ml of aloe vera juice everyday on an empty stomach for good results.
Fennel Seeds (Saunf): are loaded with anti-inflammatory properties and they also aid good digestion, reducing the symptoms of acidity easily. Consume about 1tsp of fennel seeds post meals. It will not only improve digestion, but also help you fight against acidity. It works great as a good mouth freshener too.

So keep these easily available foods ready with you to avoid acidity. Do remember to avoid the triggers as well, as prevention is always better than cure. We hope this article helps you. If you’re suffering from acidity, try them out and let us know your experience in the comments below.

For more home remedies on acidity, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

February 18, 2025 By Parwage Alam 3 Comments

Sitting Too Much? Here’s How It’s Shortening Your Life

We spend more time sitting than sleeping. The average office worker sits for 9–10 hours a day, far more than the recommended 7–8 hours of sleep. But did you know that prolonged sitting is linked to obesity, heart disease, diabetes, and even early death?

You may have heard the phrase “Sitting is the new smoking”, and for good reason. Research suggests that excessive sitting can be as dangerous as smoking, increasing your risk of serious health issues even if you exercise regularly. With the modern workplace being largely desk-based, it’s crucial to understand how excessive sitting affects your body and what you can do to counteract it.

How Sitting For Long Hours Can Affect Your Health

Poor Blood Circulation – Sitting for long periods slows down blood flow, increasing the risk of blood clots and varicose veins.
Increased Risk of Diabetes & Heart Disease – Studies show that prolonged sitting doubles the risk of diabetes and raises the likelihood of heart disease.
Eye Strain & Digital Fatigue – Constantly staring at screens causes dry eyes, blurred vision, and headaches.
Back, Neck & Joint Pain – Poor posture and lack of movement contribute to chronic pain in the back, neck, and joints.
Weakened Heart & Lung Function – Sitting too long reduces cardiovascular efficiency, making the heart and lungs work harder.
Digestive Problems – Poor posture can slow digestion, leading to bloating, acid reflux, and constipation.
Mental Fatigue & Mood Changes – Reduced movement can affect mental health, leading to increased stress, anxiety, and fatigue.

How Can You Stay Active At Your Workplace?

While it may not be possible to completely avoid sitting, you can incorporate small changes into your routine to minimise its negative effects.

Take Small & Frequent Breaks – Stand up and stretch every 30–45 minutes to improve circulation and prevent stiffness.
Use the Stairs Instead of the Lift – A quick way to get your heart rate up and strengthen leg muscles.
Take a Walk After Lunch – Even a 5–10 minute walk after eating helps digestion and boosts energy.
Blink & Rinse Your Eyes Regularly – Combat screen fatigue by following the 20-20-20 rule (look away from the screen every 20 minutes, for 20 seconds, at something 20 feet away).
Try Simple Desk Exercises – Stretch your neck, shoulders, and legs while sitting to relieve tension.
Adjust Your Chair for Better Posture – Keep your back straight, feet flat on the floor, and screen at eye level to avoid slouching.
Consider a Standing Desk or Active Workstation – Alternate between sitting and standing to reduce strain on your body.
Move While You Work – Take calls while standing or walking, or use a stability ball instead of a chair for better core engagement.

Try to avoid it by taking short breaks and being active! If you experience any pain, here’s what you can do to avoid any further injuries.

Sitting for long hours is unavoidable for many, but small lifestyle adjustments can make a significant difference. By being more aware of your sitting habits and incorporating movement into your daily routine, you can protect your health and improve your overall well-being.

💡 Takeaway: Stand more, move more, and prioritise an active lifestyle to reduce the risks associated with prolonged sitting.

💬 What’s your favourite way to stay active at work? Share your tips in the comments!

#BeTheForce

July 17, 2024 By Vandana Juneja 1 Comment

Effective Ways To Improve Gut Health

Gut health is a familiar concept, and it’s widely recognized that maintaining a healthy gut is beneficial for our overall well-being. Beyond just aiding digestion, a healthy gut supports our immune system, heart health, brain function, weight management, and numerous other facets of health.

How Do We Know That Our Gut Health Is Optimal?

A healthy gut requires a balanced interaction between beneficial and harmful microbes within our digestive system. Our body’s microbiome, which includes trillions of bacteria, fungi, yeast, and other microbes—with bacteria being the predominant group—is vast. In fact, bacterial cells outnumber our own human cells! It’s accurate to consider the microbiome as an essential organ, critical to maintaining our overall health.

When our gut health suffers, we may experience a variety of symptoms such as indigestion, bloating, constipation, acidity, acid reflux, chronic fatigue, acne, joint inflammation and pain, as well as anxiety and depression. It’s crucial to identify and address the underlying causes of these symptoms instead of merely resorting to temporary solutions.

Effective Ways To Improve Gut Health

Include Fibre in your diet: Fibre helps to regulate bowel movements by absorbing water into the colon, making the stools soft and easy to pass through the intestines. Good sources of fibre include – fresh fruits and vegetables, whole grains, beans and pulses.
Have foods rich in Prebiotics: Prebiotics are basically food for the gut microflora that humans cannot digest but keeps the gut bacteria healthy. These include fibre from legumes, beans, oats, banana, berries, asparagus, apples, garlic, onion and leeks.
Include Probiotics in your daily diet: Probiotics are live bacteria found in certain foods and supplements. These include Curd, Yogurt, Fermented food items like Kombucha, Kimchi, Sauerkraut, Kefir and Pickles. Before taking probiotic supplements, it is advisable to consult your physician first.
Drink plenty of water: Drink eight glasses (about 2 litres) of water each day to keep yourself hydrated during the day. This is a general guideline, the exact water requirement depends on your body weight, activity levels and the environmental condition.
Reduce/Manage stress levels: Stress can have a major impact on our gut health because it affects the regulation of hormones and neurotransmitters that control your gastrointestinal function. So, if you are feeling stressed, seek help or try to manage it with meditation, yoga, exercise, pursuing a hobby, talking to family and friends.
Avoid Processed/Sugary food items: Sugar feeds bad bacteria in our gut which can cause bloating, discomfort and gas. So avoiding or reducing sugar intake can help promote good bacteria growth. Similarly, processed foods are stripped of the majority of nutrients and are loaded with artificial colours, preservatives, sweeteners, trans fats, all of these increase inflammation in the body and impact gut health.
Exercise regularly: Regular exercise is one of the best ways to improve your gut health, as it helps build immunity to fight against viruses and bacterial infections. So, the more active you are, the healthier gut you will have!
Sleep well: The quality of your sleep can affect your gut health, so get your 7-8 hours of good quality sleep. Follow a good sleep hygiene, avoid using electronic gadgets before sleep and avoid caffeine late in the day. You can also practice deep breathing or meditation to induce sleep.
Antibiotics: Avoid taking antibiotics unnecessarily, as they kill the bad as well as good bacteria in the gut. In case it is unavoidable, do include probiotics in your diet, to replenish the lost good bacteria.
Avoid Alcohol: Alcohol causes depletion in the gut bacteria and inflammation, so it is better to avoid or limit your intake.

These simple yet very effective ways will help you keep your gut healthy and contribute to your overall wellbeing. If this article helped you, let us know in the comments below!

For more on maintaining and improving Gut Health, check out Healthy Reads. You can also speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

July 1, 2024 By Aesha Mehta 1 Comment

7 Foods To Avoid If You Have Asthma

Asthma is an ancient Greek word which means “short drawn breath”. It can be quite troublesome as it causes chest tightness, shortness of breath, and coughing. Patients suffering from asthma have more trouble exhaling carbon dioxide than inhaling oxygen because the air passages of the small bronchi become clogged, making it difficult to breathe. Most asthma patients face more difficulty breathing during the night time.

Modern medicine has not been able to find a cure for this troublesome respiratory disease. Drugs and vaccines help in reducing symptoms and provide temporary relief. Allergy is a major cause of asthma, but it can be managed with a proper diet and lifestyle, such as eating foods which are easy to digest and adapting lifestyle methods such as yogic kriya – which helps in proper assimilation of food, strengthening of lungs, digestive and circulatory system.

Which Foods Should You Avoid If You Have Asthma?

While there are foods which can help you alleviate the symptoms of asthma, here are some which you must avoid at any cost.

Sugar: Sweet carbonated drinks, candies, cakes, biscuits, and all the foods which are rich in sugar increase coughing and wheezing in children. Sugar attacks the immune system of the airway, causing narrowing of airways and mucous production. Instead of sweets, include jaggery and coconut sugar.
Junk Foods: Foods like burgers, pizza, red meats, fries, etc., which are loved by a large part of the population, worsens asthma symptoms. These foods make one overweight, and the lungs have to work harder, making it difficult to breathe. Include simple, homemade foods instead of junk foods
Alcohol: Sulphites, one of the allergens present in many alcoholic beverages, worsen asthma symptoms. It increases wheezing and breathing difficulty. Include more natural beverages like lemon water and coconut water instead of beer and wine.
Beans: Beans cause gas in our body, putting pressure on the diaphragm and increasing acid reflux. It is better to avoid beans and other foods like cabbage, onion and garlic which are gas forming.
Tea and Coffee: Another allergen, Salicylates, is found in tea and coffee. Though it is rare, some asthmatic patients are allergic to salicylates and find difficulty in breathing. As an alternative, you can include herbal teas like chamomile tea and passionflower tea instead of regular tea and coffee.
Shrimp: Shrimp contains sulphites, which is an allergen. Yes, SULPHITES again! It can worsen asthma symptoms.
Salt: Salt is one of the worst foods for asthma. It can tighten the airways, cause inflammation, and fluid retention, making it a very serious lung complication. Include natural flavouring ingredients like cumin, turmeric and chilli flakes instead of salt.

We hope this article helps you understand which foods to avoid if you have asthma. By making mindful dietary choices, you can better manage your asthma symptoms and improve your overall well-being. Do leave your thoughts in the comments below.

#BeTheForce

Sitting Too Much? Here’s How It’s Shortening Your Life

How Sitting For Long Hours Can Affect Your Health

How Can You Stay Active At Your Workplace?

Effective Ways To Improve Gut Health

How Do We Know That Our Gut Health Is Optimal?

Effective Ways To Improve Gut Health

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