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Search Results for: acidity

July 17, 2024 By Vandana Juneja 1 Comment

Effective Ways To Improve Gut Health

How to improve gut healthGut 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

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.

May 24, 2024 By Azra Faizan 41 Comments

How to Reduce Side effects of most commonly used Drugs

“For every drug that benefits a patient, there is a natural substance that can achieve the same effect.”
– Dr Carl C. Pfeiffer

Then why is it that drugs have become our first choice and not herbs? Well, the answer is obvious, in today’s fast-paced life we all want immediate results and while, some herbs do give immediate results for simple ailments, more serious ailments call for a longer treatment with herbs which most people don’t have the patience for. Also, at times the harm done is so extensive that we do need immediate results.

But, the biggest problem with allopathic medicines is their side effects, they might cure your ailment, but they more often than not, leave you with another one, resulting in the Doctor prescribing you another drug to reduce the side effect. This can sometimes become a vicious cycle.

From my personal experience, I understand that even though medication, long-term or temporary, sometimes is a necessity but, having further prescription drugs to counter the side effects of medications can usually be avoided by adopting simple home remedies instead.

So what are the most commonly occurring side effects of most allopathic medications?

Hyperacidity, constipation, diarrhoea, nausea, abdominal cramps, water retention, oral ulcers, weight gain, weight loss, bone and joint pains, hair fall, high blood pressure, liver toxicity, kidney toxicity, drowsiness and, even hallucinations.

 So let us learn a few tips to keep in mind whenever on medication.

  1. Know your medicine – Don’t blindly accept whatever the Doctor has prescribed, without counter questions. Inquire about the side effect so that you are aware if it ever occurs, check the dosage too, and always make sure to ask your Doctor for the minimum dose required.
  2. WATER, WATER, WATER – Keep yourself hydrated, side effects occur because all oral medicines affect our whole body and not just the affected part. So drinking adequate water helps in flushing out the toxins present in drugs.
  3. Supplementation – Most drugs along with the ailment deplete our body’s vitamin and mineral stores, in turn leading to the side effects. So, why not replenish our vitamin stores instead of treating the symptom alone. Supplementation also helps in a quicker recovery.

Now; I know what my colleagues would be thinking “How can a nutritionist say take supplementation, instead of trying to get essential micronutrients through food?? “

Yes, like most nutritionists I do agree that healthy eating can keep giving us all the essential micronutrients that we need and that supplementation gives us synthetic vitamins and minerals which are not equally effective. But, the rules are changed when on medication, and to make up for the fast depletion and to prevent simple side effects, supplementation is key.

Now let’s take up those common Side effects individually and know what can be done about them.

Hyperacidity – If you have ever been prescribed an antibiotic, you would have noticed that your Doctor always prescribes an antacid along with it. And, it’s not only antibiotics that cause acidity, most drugs do.

DID YOU KNOW – antacids themselves can cause drug dependence, constipation or diarrhoea, the vicious cycle that I was talking about.

Instead, ditch the antacid and go for a glass of warm water with half a lemon squeezed in it – first thing in the morning. In fact, don’t wait till you get the acidity, start beforehand to prevent it, Plus lemon water also helps to remove those toxins I was talking about.

For severe acidity, you can have lemon water after every meal too. And for immediate relief, you can try chewing on a basil leaf – works same as 2 tbsp of prescribed antacid syrup.

Constipation – Another simple side effect, with a simple cure, though in the case of any complaint from the patient for constipation along with medicines, the Doctor will never fail to prescribe yet another syrup for relieving the symptom. The problem – drug dependence again. The Solution – adequate hydration, good soluble fibre in the diet, simple fruits like papaya, and bananas can work wonders.

In the case of severe constipation, a tablespoon of Psyllium husk (Isabgol), that is a naturally occurring fibre can work as good as any prescribed syrup.

Diarrhea – If it’s not constipation, it’s diarrhoea – more often than not diarrhoea is caused due to hyperacidity. So the above-mentioned lemon water works as the best prevention. Another quick age-old cure is black tea with lemon -tea contains astringent tannins that help reduce intestinal inflammation.

And to replenish the electrolytes lost during severe diarrhoea, just have simple ORS solution, lime juice (with sugar and salt), juices and coconut water at short intervals.

Nausea – Nausea or vomiting again usually subsides with lime juice and ORS solution.

Oral ulcers – Another common occurrence whenever someone is prescribed antibiotics. These are caused due to hyperacidity and depletion of B-complex vitamin stores in the body – So a supplementation of B-complex and the first prevention that is lemon water usually works best.

For severe and painful ulcers – applying honey on the affected area, and gargling with lightly salted water usually, helps alleviate the pain.

Water retention and weight gain – Almost 70% of weight gain due to medication is because of water retention. So by simply reducing our salt intake, upping our potassium intake and water intake, we can say goodbye to our water intake.

Fruits like sweet lime, oranges, tomatoes, and bananas are all high in potassium, and not to forget my favourite – coconut water.

Increasing our water intake also helps in reducing water retention.

Replacing some of our salt with black salt also helps in increasing your potassium intake and reduce sodium intake. Another big culprit of high sodium in processed food which can be easily avoided.

Water retention aside, the long-term use of some drugs – like oral steroids, antidepressants, Antihistamines, and even insulin can cause weight gain.

In such a case, eating healthy, and having a good exercise regime helps a lot. If a healthy lifestyle is adopted, these drugs are less likely to affect our waistlines. Knowing that the drug can cause weight gain also helps in making sure we try and avoid long-term use of the same.

Weight loss – With most medications, weight loss results due to severe loss of appetite, and the toll the ailment and its treatment is taking on the body. Good Proteins and good fats to supplement our diet along with medication helps a lot in preventing severe weight loss.

It is also important to understand that this weight loss is temporary and due to the condition, which can be reversed once the medication stops.

Bone and Joint Pain – Many drugs leach calcium from our body and some medicines can also cause depletion of Vitamin D. So, timely Calcium and Vitamin D supplementation along with prescribed drugs can usually reduce these symptoms.

Hair loss – Again, nothing but protein depletion, and your body’s proteins are getting used up elsewhere to fight inflammation.

Liver toxicity – Our liver should be cleansed timely, ailment or no ailment, side effects or no side effects. It may sound complex but, it’s really easy. A daily morning glass of lemon water on an empty stomach can detox your liver. For added toxicity or side effects, garlic is another excellent food to cleanse the liver. Just chew on a clove of raw garlic every morning, and the allicin (an organosulfur compound obtained from garlic) works wonders.

Kidney toxicity – Simple kidney toxicity or high uric acid levels can be easily corrected with just increasing our water intake, for cleansing the liver further, you can just add a cup of coriander or parsley tea to your routine daily.

Drowsiness – Drowsiness is usually just temporary, and again, knowing in advance that a drug can cause you to be sleepy, can prevent any serious damage.

Hallucination – Yes, some drugs do cause hallucination, again temporarily, And the best way to manage these is to be aware that the said drug can cause hallucinations. If we stay aware, it is less likely that the hallucination will scare or disturb us.

Follow the above and avoid complications due to medications.

We hope this article equips you with valuable insights on reducing the side effects of common medications. By incorporating these natural remedies and nutritional tips, you can manage your health more effectively while minimising adverse effects. If you found this information helpful, we’d love to hear your thoughts in the comments below. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

April 1, 2024 By Madhu Soni Leave a Comment

6 Foods That Help Reduce Acid Reflux

reduce acid refluxEver felt that burning sensation in your chest after a big meal or when you eat after a long gap? That feeling is known as acid reflux. Acid reflux is a condition where the acid content of the stomach flows up to the esophagus and pushes the food out from the mouth.

This is often called a heartburn but has nothing to do with the heart. One of the major reasons for this condition is a weak lower esophageal sphincter – which acts like a valve to prevent the food in the stomach from going back to the food pipe. Besides this, other factors contributing are excessive caffeine intakes, erratic meal patterns, eating in large portions, excessive junk food, sleeping immediately after meals and obesity, etc.

How Can You Reduce Acid Reflux?

Modifying our diet is the easiest way to reduce acid reflux. Try these simple and easily available foods from your kitchen to get some relief.

1. Fruits
Alkaline food will help to reduce the backflow of acid and fruits are the best example. Fruits like bananas, watermelon, pomegranate and cantaloupe help to neutralize the acid content and numb the effects of reflux. Banana is a natural antacid. The high fiber content of fruits helps to improve the digestion and ward off indigestion.

2. Herbal tea
Herbal tea with ginger, licorice, mint and Tulsi [Holy Basil] helps to curb acidity. Ginger has anti inflammatory properties and along with Mint leaves, stimulates the digestive system to produce more bile for better digestion. Ginger has the capability to destroy the acidity triggering pylori bacteria. Licorice is said to increase the mucus lining on the esophagus and thus have a calm effect on the stomach. Tulsi leaves are a natural cure for acidity and burning sensation in the stomach.

3. Curd & Buttermilk
Curd is a probiotic which help in digestion and has a soothing effect on the stomach. It keeps discomfort at bay. Being a good source of protein it helps digest the food and boost the immune system.

Cold buttermilk is a good antidote for acidity. The good bacteria in buttermilk helps in digesting the food well and prevents bloating and gas formation which eventually leads to acid reflux. Adding a pinch of jeera powder and pepper makes it more beneficial.

4. Coconut Water
One of the lesser known reasons for acid reflux is less intake of water. Sipping on coconut water is a great way to stay hydrated. Coconut water is rich in potassium which regulates the pH balance crucial for acid reflux. Having coconut water daily helps to reduce bloating drastically.

5. Aloe Vera
The antibacterial compounds of Aloe Vera fight the bad bacteria in the digestive system which cause bloating and belching. The bad bacteria present not only weaken the digestive system but also reduces the digestion ability of the body. Aloe Vera juice and gels work very well on acid reflux condition. Aloe Vera soft gel and powder can also be tried.

6. Lemon Water
Although lemons are acidic in nature, they have an alkaline effect on the stomach and help in neutralizing the acid and thus reduce acid reflux. For better results, replace the sugar with rock salt in the lemon water and feel instant relief. Lemons are rich in Vitamin C, which help fight infection and boost immunity.

Was this article helpful? Do you have your own home remedy? Want to know more? Drop us your thoughts and queries in the comments below!

For more tips on how to reduce acid reflux, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

March 30, 2024 By GOQii 3 Comments

GOQii Doctor Consultations: All You Need to Know!

GOQii DoctorWouldn’t it be great to have a doctor assess your health or medical conditions online? Imagine having an online consultation with a doctor who is familiar with your issues, knows your medical history and is proficient enough to tackle the issues with simple lifestyle changes. You don’t have to look far! All you need to do is download the GOQii app and subscribe to get your own GOQii Doctor!

How Does It Work?

With the GOQii Doctor, users can have an online consultation. Before you begin with the consultation, an appointment is scheduled. GOQii Doctors acquaint themselves with the patient’s history, medical conditions and current lifestyle. Patients can also share their blood reports.

With this info, the consult with patients becomes thorough, which further promotes follow-ups and new appointments. After detailed research, if the issue is in the patient’s lifestyle, the GOQii Doctor can suggest lifestyle changes that will help. A GOQii Doctor will not prescribe medicines online.

What Can the GOQii Doctor Help With?

A GOQii Doctor can help you with a myriad of disorders. The issues handled by a GOQii Doctor fall in the following categories:

  • General Medicine: fever, cough, cold, weakness, fatigue, headache, anaemia, etc.
  • Lifestyle Medicine: weight management, stamina and immunity building, sleep issues, etc.
  • Endocrinology: Diabetes, thyroid, PCOD, Vitamin D deficiency, Osteoporosis, etc.
  • Orthopaedics: Joint pains, knee/back pain, exercise-induced injuries, spondylitis, etc.
  • Mental Health: Depression, anxiety, anger management, OCD, etc.
  • Cardiovascular: Heart care, high cholesterol, hypertension, etc.
  • Gastroenterology: Gut care, acidity, constipation, irritable bowel syndrome, GERD, etc.
  • Dermatology: Skincare, acne, hair fall, rashes, psoriasis, eczema, etc.
  • Gynaecology: Women’s health, pregnancy, fibroids, menses, menopause, etc.
  • Ophthalmology: Eye health, blurring of vision, retinopathy, etc.
  • Other cases like piles, kidney stones, prostatomegaly, oral care, etc.

According to the IndiaFit Report, there has been an increase in the number of consultations for sexual health. As consults happen over a call, it is much easier for people to clarify their doubts on an issue considered a taboo otherwise.

Chronic disorders such as diabetes, high cholesterol, thyroid and gut issues like acidity, constipation are the most sought after in the list of appointments. Poor and unhealthy lifestyle is the reason for these disorders and closely inspecting and making small alterations in the patient’s routine helps in providing long term benefits.

Do you agree that online consultation is the need of the hour? Want to know what else a GOQii Doctor can do for you? Drop us a message in the comments below!

#BeTheForce

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