Search Results for: acidity

February 15, 2023 By Richa Athavale 4 Comments

Here’s Why You Should Eat Your Evening Snacks

While we are aware that breakfast, lunch and dinner are important meals, we overlook the fact that an evening snack is equally important. Why is that? You’ve probably heard the saying, “Eat breakfast like a king, lunch like a prince and dinner like a pauper” – but how do you eat like a pauper if you’re feeling very hungry at dinner time? We should naturally feel less hungry at the dinner time and for that, we must have a small meal 2-4 hours before dinner. It is completely okay if you do not feel that hungry for dinner after having evening snacks. In fact, that is the main purpose of it – to cut down on the dinner portion size.

A common observation with our GOQii Players is that most have a long gap between lunch & dinner. It is as good as 7-8 hours. Having frequent meals is extremely crucial when it comes to maintaining weight. It has a series of health benefits. Yet, we somehow skip on evening snacks for some reason or another.

Reasons For Skipping Evening Snacks

Lack of time
Lack of Appetite
Not habitual
Unaware of its importance
Running out of options

Out of these reasons, the 2nd point is the most valid. If you really do not feel hungry by evening time, you may skip it but if you don’t, then you must consider. It is better to keep a fixed time for it which can be 3-4 hours post lunch.

Why You Should Eat Evening Snacks

Lowers the gap between Lunch & Dinner
Helps sustain energy and hunger levels till dinner time
Controls acidity, bloating and other digestive problems
Helps maintain blood sugar levels
Helps control portion size for both lunch and dinner
Keeps BMR high
Helps you mentally relax at the end of your work day

Apart from the reasons above, if you exercise in the evening, having a snack is a must as it works as your pre-workout meal. Exercising on an empty stomach will not give you the desired results.

For an evening snack, you can choose options similar to your breakfast. It can consist of Poha, Upma, Idli, Dosa, Uttapam, Vegetable or egg/ chicken sandwich, whole wheat roll, Sukha Bhel, or boiled sprouts, etc. If you aren’t that hungry, then try a mixture of fruits, dry fruits, nuts, roasted peanuts, corn cob, sprouts, or boiled eggs, etc.

If you aren’t consuming an evening snack, start now and let us know about the difference you feel in the comments below!

We hope this article helps you. For more articles like this, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching.

#BeTheForce

February 1, 2023 By Namrata Gullapalli 3 Comments

5 Foods That Fight Acid Reflux Naturally

I am sure that we are all a little too familiar with the term acidity or more particularly acid reflux. It is a condition that causes a burning sensation in the lower part of our food pipe. Basically, the digestive process in our stomach spills back into our oesophagus due to relaxation of the valve dividing them. As we all know, stomach juices consist of Hydrochloric acid (HCl) – which is not good for the membranes of our oesophagus – hence, the burning sensation.

Usually such situations can be brought under control by using a base neutralizer such as baking soda, ENO, etc. But such solutions are not viable because they provide temporary relief along with a strong possibility of a worse acidic rebound. This calls for an alternate solution, a natural one preferably.

How To Fight Acid Reflux Naturally With Food

Popped Rice: It is very alkaline in nature, easy to digest and moreover absorbs the excess acid from the stomach. It is famous in Maharashtra and is called as “Salichya Lahya” which is the part of Diwali prasad. Just eat a handful of these with ‘Khadi sakhar/Mishri’ (Rock candy) or boil the lahya in water, cool the water, strain and drink. It helps with acidity. This low calorie snack absorbs the residual acid and neutralizes the stomach’s pH. Popped sorghum (jowar) is a decent alternative to this.
Banana: is a fruit that can be found everywhere. It has multiple health benefits and preventative abilities that many people tend to overlook. We just think that they are healthy and consume them. Their high roughage content helps strengthen our digestive system which in turn helps in prevention of indigestion. The soluble fibers present in the banana wash away the food remaining in the digestive tract. Those sticky food morsels serve no purpose except to create unnecessary acid. All this along with the added bonus of nutrients like potassium, Magnesium, vitamin C, antioxidants and phytonutrients.
Ash Gourd: This food item right here is slightly elusive. It belongs to the family of cucumbers. It’s also known as green pumpkin or white melon. The symptoms of acid reflux syndrome can be alleviated by its active principles such as Terpenes, Flavonoid C, glycosides, and sterols. They have antioxidant properties that help in inhibiting gastric mucosal damage. Five teaspoons of boiled ash guard along with jaggery 2 times a day is the best way to get instant relief. You can also make juice, raita or sabji.
Raisins: Despite their tiny size, raisins pack a punch full of nutrition! The fiber in it absorbs excess stomach acid. Raisins also contain minerals such as potassium, magnesium, copper and iron which help in balancing acid levels as these minerals are alkaline or basic on the pH scale. Soak 10-15 raisins in water overnight and consume them as first thing in the morning (along with the water).
Potatoes: Bland starches are a good choice when it comes to foods that are easy on the stomach linings. Potatoes contain easily digestible fiber that can help neutralize stomach acid. Potato is naturally alkaline, rich in potassium salt which helps restrict acidity. Try baked, boiled, or mashed potatoes only and strictly avoid the fried ones.

It’s always best to use the most natural and easily accessible solutions possible. The above foods not only provide relief from acid reflux but also contribute to a healthy lifestyle! Try them now if you’re facing this condition and let us know your thoughts in the comments below!

For more information on acidity and acid reflux, check out Healthy Reads or ask your GOQii Coach directly by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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January 26, 2023 By Trupti Hingad 3 Comments

7 Tips To Help You Drink Water The Right Way

Hydrate! Hydrate! Hydrate should be the slogan. But, the question often asked is, are you drinking 8-10 glasses of water per day? Not having sufficient water has many side effects but, it is also important to be mindful of the way and how we drink water. Water is chemical energy which means it is a universal solvent. Water exists in the body as plasma, cytoplasm, serum, saliva, nasal secretion, cerebrospinal fluid, urine and sweat.

How To Drink Water The Right Way

Considering how essential water is to human life, here are some handy yet important tips to drink water.

It is always better to sit down and drink water rather than standing: When you stand and drink water you upset the balance of fluids in the body and this may lead to more accumulation of fluids in the joints. When you sit and drink, your muscles and nervous system is relaxed and you absorb it nicely. Also, kidney pace of filtration is good when you sit and drink water
Avoid consuming a large volume of water at once: When you gulp too much amount of water at one go, air is blocked from going into our lungs which can lead to heart and lung issues.
Avoid chilled water; drink room temperature or warm water: Ice chilled water disturbs the ongoing process of digestion and puts off the fire. Cold water decreases the blood supply to various organs of the body further leading to constipation. Drinking tepid water can help in proper digestion and metabolism that promotes weight loss, relieves bloating and pain. Warm water helps to keep the fire in the stomach going, leading to good digestion and this also helps control cholesterol levels, keeping the arteries clean.
Keep a tab on indicators your body gives when you are thirsty: When you are dehydrated, the colour of urine changes to dark yellow, whereas clear urine is a sign of a hydrated body. Dry lips and tongue are indicators of dehydrated body. If you observe these signs, hydrate immediately!
Start your day with a glass of water: Drinking water in the morning helps in flushing all the toxins in the body and clean your intestines. It helps to ward off many diseases as well.
It is good to use water stored in silver or copper vessels: As water stored in these vessels has the ability to balance all three doshas in the body and it does this by positively charging the water. Copper has numerous antioxidants and anti-bacterial properties that help boost the immune system of the body. It also has anti-cancer properties. Water in the silver vessel has the power to remove free radicals from the body and gives a cooling effect in the intestines and smoothens the process of digestion.
Drinking water is not just to quench thirst. We have to remind ourselves that drinking water is a habit of replenishing and recovery process. It helps to replenish the essential salts and minerals lost when we sweat. It hydrates our muscles and tissues for proper usage. It maintains the fluid balance of our body that controls acidity levels.

We hope these tips help you drink water the right way! For more tips like this, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

Do let us know your thoughts in the comments below!

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January 18, 2023 By Vandana Juneja Leave a Comment

Effective Ways To Improve Gut Health

Gut health – we all have heard this term and we also know that keeping our gut healthy is desirable and advantageous to our overall well- being. A healthy gut is important not only for our digestive system, but our immune system, heart health, brain health, maintaining optimum weight and many other aspects of health.

How Do We Know That Our Gut Health Is Good?

Well, there has to be a balance between the good and bad gut microbiome that are present in our digestive system. The microbiome present in our body consists of trillions of bacteria, fungi, yeast and other microbes, the bacterial cells being the most. In fact, there are more bacterial cells in our body than human cells! It is not wrong to say that the microbiome function as an organ and that too a very crucial one for our overall health.

When our gut health is not good, the symptoms that one can face include indigestion, bloating, constipation, acidity, acid reflux, chronic fatigue, acne, inflamed and aching joints, anxiety, depression and so on. So, it is very important to check for the root cause and fix it, rather than taking temporary measures.

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. This is a general guideline as 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 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: https://goqiiapp.page.link/bsr

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