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Tips To Reduce Bloating And Gas In The Stomach

bloating and gas

Bloating and gas are the most common discomforts of the digestive system. There are many reasons why they can happen but it is important to understand and identify the root cause, so you can apply the required remedy. What causes bloating and gas though? What happens when one feels bloated? Bloating is a build up of gas in the stomach and the intestine. The belly swells up after eating, one can feel bloated. Bloating causes burping, abdominal discomfort, and a feeling of fullness. 

Reasons for Bloating and Gas

  • Lack of physical activity or a sedentary lifestyle
  • Less intake of fiber
  • Less intake of water
  • Food allergies 
  • Eating too much or eating too fast 
  • Lactose or gluten intolerance
  • Eating food that creates gas in the intestinal tract 

Some other reasons also include pregnancy, GERD, smoking and menstrual period as well.

Preventive and Easy Home Remedies

Now that we know some of the reasons for bloating and gas, let’s check out some preventive measures and easy home remedies.

  1. Have smaller portions of meals at a time. This will help you digest food faster and in a proper manner. More so, your stomach will have some space to breathe.
  2. Make it a habit to walk around after meals at least for 5-10 mins as it will increase the metabolic rate and aid digestion. 
  3. Have salads on your plate as these are rich in fiber, absorb water and prevent indigestion.
  4. Always have lukewarm lemon water with a pinch of rock salt (not for hypertensive’s) or with a tsp of honey (not for diabetics) after heavy and oily meals.
  5. If one is experiencing a regular episode of bloating after eating a particular food, then an allergy test needs to be done.
  6. Proper cooking of cruciferous veggies is required. Other veggies can be mixed with cruciferous veggies. Avoid eating them at night.
  7. If bloating is because of gluten, then go for gluten-free food and rice products. Don’t forget to check food labels and ingredients every time you buy something.
  8. If you are allergic to lactose, then go for soy curd, soy milk and soy cottage cheese.
  9. Include probiotics in every meal as these will improve the gut environment for bacteria and help in reducing bloating and gas. Try adding yogurt, curd, buttermilk with a pinch of rock salt & roasted cumin powder.
  10. Some yoga poses can be tried 4-5 times in a week to strengthen stomach muscles and can relieve gas as well. 
  11. Make it a habit of chewing fennel seeds after your meal as it improves digestion. you can even have fennel tea (Just add 1 tsp of crushed fennel seeds or whole fennel seeds to a cup of boiling water for 10 min & after it can be sipped).
  12. Few pieces of ginger can be taken with lemon and a pinch of rock salt to increase digestion (not for those who have GERD) & ginger tea can be taken without milk.
  13. Ripe bananas aid digestion. The potassium in bananas manage fluid levels that cause bloating and gas.
  14. Chamomile tea settles an upset stomach. It has anti-inflammatory properties. So try chamomile tea or an infusion of chamomile, peppermint, lemon balm & fennel seeds.
  15. Cucumber water is good as it acts as a natural diuretic and contains silica which helps in removing gas.
  16. Aloe Vera juice can be taken 1-2 times in a day to relieve gas.
  17. Have Cumin water. Put 1-2 tsp of cumin in a cup of boiling water and have it empty stomach after 10-15 min of straining it.
  18. Start giving priority to these natural gas releasing agents in your kitchen like asafoetida, cumin seeds and carom seeds.
  19. Baking soda can be taken with hot water and fresh lemon to ease from bloating.
  20. Half a tsp of Triphala powder with hot water can be taken before going to bed to make digestion faster and for a happy & healthy gut.

Last but not the least, manage stress well, as stress can affect the stomach right from the time you start thinking under pressure. We hope this article helps you find relief from and prevent bloating and gas in the stomach. Do leave your thoughts in the comments below! 

For more tips, check out Healthy Reads or ask a GOQii Coach by subscribing for 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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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“I’ve Challenged Myself to Live 100 Years” – The Story of Chandubhai Savani’s Second Chance at Life

At 67, most people start slowing down. Not Chandubhai Savani.

A resident of Surat, Chandubhai, thought life was on track. “My life was going well till I had my bypass surgery,” he says. That surgery, back in 2021, was a wake-up call.  Medication was routine, but exercise wasn’t. His diet? What he calls ‘normal.’ “I wasn’t walking much, and I didn’t think about changing anything.”

Then, in May 2024, something changed. A gift. A GOQii smart watch, and along with it, a coach who didn’t just give him advice but gave him direction.

From One Kilometre to Fifteen: A Walk He Never Thought He’d Take

“When I started with GOQii, walking one kilometre would leave me breathless,” Chandubhai admits. His HbA1c was dangerously high at 9, fasting sugars hovered around 150, and even his cardiologist knew his arteries were in poor shape, three blockages, one at 100%, the other two at 90%.

That’s where his journey with Coach Dr. Payal Mahan began.

“We didn’t jump into tough workouts. We started small. Chair yoga, flaxseeds in his diet, gentle post-meal walks,” says Dr. Payal. “And then, something shifted.”

Chandubhai took his first steps. Literally. His body responded, his confidence grew, and soon, he was walking more. Then more. His coach recalls the moment it turned into something bigger. “He started joining GOQii challenges. His steps increased to 25,000 a day. I had to ask him to slow down!” she says.

“Earlier, I used to take my two-wheeler even for short distances,” Chandubhai laughs. “Now, I don’t even think about it. I prefer walking. Ten to fifteen kilometres daily feels normal now.”

The Diet Tweaks That Transformed His Health

Every 15 days, his coach would introduce a new habit. Fenugreek seeds, cinnamon, turmeric milk, soaked nuts, and morning yoga. He learned when to eat fruits, when to avoid them, and how to balance his meals.

“Earlier, I ate fruits with my meals. I thought that was healthy. Now, I know better,” he says.

By December 2024, his HbA1c had dropped to 7. His doctors, both his cardiologist and endocrinologist, were amazed. His energy levels didn’t match his age; they matched his new mindset.

By May 2025, his HbA1c had fallen to 6.8. His fasting sugar levels stayed between 90 and 100. But the bigger victory? His body felt lighter. His mind felt clearer. And for the first time in years, he felt in control.

“I’ve challenged myself,” Chandubhai says proudly. “I want to live 100 years. With GOQii, I’ve become ready for that. My body feels lighter. My mood is better. I feel good.”

To understand Digvijay Singh’s journey, check out this session of GOQii Health Talks

Inspiring His Circle and Himself

Chandubhai hasn’t kept his transformation to himself. “He’s become a role model for his friends,” says Dr. Payal. “People in his age group now walk more, eat better, and have a reason to smile because of him.”

She often tells him, “Don’t let the calendar define your capability. You’re not too old to start something new. You’re not too late to feel strong, light, and full of life. You are not your age, you are your energy, your habits, and your mindset.”

Chandubhai’s story isn’t about a miracle. It’s about a man who chose to stop letting life ‘just happen’ to him. With steady guidance, consistent habits, and a little belief, he took control of his health. He started walking when he thought he couldn’t. He changed what he thought couldn’t be changed.

And today? He’s walking towards 100 with a smile on his face and lightness in his step.“Thank you for your guidance,” he says simply, “but this journey is mine now.” And that, perhaps, is the real victory.

#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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Hypertension and Obesity: Connecting the dots

Hypertension and Obesity: Connecting the dotsYou’ve been taking your blood pressure tablets for years. You rarely miss a dose. Yet, every time you check, those numbers stubbornly stay high.

Ideally, an individual’s blood pressure should be around 120/80 mmHg. But yours? It hovers around 140/90 mmHg or higher. Some days, it’s only within a normal range because of the medication. Sounds familiar?

Now, imagine this: You visit your doctor, expecting yet another tweak in your prescription, but instead, they ask about something else, your weight. You sigh, thinking, Not again. But what if your weight is playing a bigger role in your hypertension than you realise?

Many of us focus on treating hypertension with medication alone, but what if the missing link is something else something closer to home, like the extra pounds we carry? Let’s connect the dots between hypertension and obesity and uncover why tackling this could be the key to managing both conditions.

What is Hypertension? And Its Biggest Triggers

Hypertension occurs when the pressure inside your blood vessels runs too high, putting extra strain on your heart. It’s often called the silent killer because, most of the time, there are no obvious symptoms until you check your blood pressure. And if left unchecked? It can quietly pave the way for heart disease, stroke, and kidney problems.

What causes it? Some factors, like genetics and ageing, are beyond our control. But others such as lack of exercise, too much salt, excessive alcohol consumption, and obesity are within our reach.

Here’s the game-changer: while you can’t turn back time or change your genetics, you can take charge of your weight. Obesity and hypertension are deeply connected and tackling one can be the key to controlling the other.

Are You Obese? Here’s How to Find Out

We often associate obesity with being “overweight”, but not all extra weight is a problem. A few extra kilos won’t necessarily harm you. However, when excess fat starts affecting your health, that’s when it turns into obesity a condition that raises the risk of hypertension, heart disease, diabetes, and more.

How to Check If You’re Obese

  • Body Mass Index (BMI):

✔ BMI = Weight (kg) ÷ Height (m²)

✔ A BMI over 30 is classified as obese.

  • Waist Circumference:

✔ Men: Over 102 cm (40 inches)

✔ Women: Over 88 cm (35 inches)

Note: For people of Middle Eastern or Asian descent, some health experts recommend lower cutoff points (e.g., >90 cm for men, >80 cm for women) due to different body compositions. It’s best to discuss your personal risk with your doctor.

If you fall into these categories, it’s time to take action.

How Obesity Raises Your Blood Pressure

Obesity isn’t just about carrying extra weight it puts your entire cardiovascular system under strain, making it harder for your heart to function properly. Here’s how:

  • Clogged Arteries & Increased Pressure: Excess weight raises cholesterol levels, leading to plaque build-up in the arteries. This narrows blood vessels, forcing the heart to work harder resulting in high blood pressure.
  • More Weight = More Work for Your Heart: Your heart has to pump blood for your entire body. The more weight you carry, the harder it has to work, increasing blood pressure levels.
  • Insulin Resistance & Nerve Overload: Obesity can lead to insulin resistance, which raises insulin levels in your blood. This triggers nerve activity in the brain, causing blood pressure to rise.
  • Kidneys Under Pressure: Excess belly fat compresses your kidneys, making it harder for them to flush out waste and excess fluid. More fluid = higher blood pressure.
  • Stress Hormones & Water Retention: Being overweight often raises cortisol (the stress hormone). High cortisol leads to more salt and water retention, which in turn leads to higher blood pressure.
  • Inflammation & Poor Heart Health: Obesity fuels chronic inflammation, which damages blood vessels and increases oxidative stress one of the main drivers of high blood pressure.

The bottom line? Obesity is a major driver of hypertension, affecting your entire body. But here’s the good news—you can take control and reduce your risk!

How to Control Hypertension & Lose Weight Naturally

Eat Smart, Stay Healthy

The key to weight loss? Burn more calories than you consume. This is called a calorie deficit.

  • Control Your Portions: Eating smaller meals helps keep calorie intake in check.
  • Choose Low-Calorie Foods: Load up on vegetables, lean protein, and whole grains.

Boost Your Metabolism with Protein

Protein is one of the most essential nutrients for weight loss because it helps burn more calories and keeps you full for longer.

  • Include lean meats, fish, eggs, dairy, soy, lentils, and legumes.
  • Reduce refined carbohydrates like white flour and sugary foods, which lead to fat accumulation.

Ditch the Sugar Trap

Fast food and sugary snacks contribute to insulin resistance, a major factor in high blood pressure.

  • Processed foods contain hidden sugars, so check labels and choose whole, natural foods.

Less Salt, Less Weight, Better Blood Pressure

Reducing salt intake can help with weight loss and blood pressure control.

  • Processed foods, ready meals, and salty snacks add excess sodium, leading to bloating and water retention.
  • Opt for fresh, home-cooked meals whenever possible.

Finding the Right Diet for You

Intermittent fasting, keto, low-carb, or plant-based diets can all be effective—but not every diet suits everyone.

  • Consult a nutritionist or your doctor before making major dietary changes to find what works best for your body.

Get Moving – Exercise Regularly

One of the best ways to lose weight and lower blood pressure is simple: move more!

    • Aim for at least 30 minutes of activity per day.
    • Try brisk walking, cycling, swimming, dancing, or strength training.
    • Start small, stay consistent – every little movement counts!

Think of it like this: Imagine carrying a 10-pound backpack all the time sounds exhausting, right? That’s what obesity does to your body. At first, moving more might feel tough, but your stamina will build, and every step will get easier. One pound at a time.

Manage Stress & Sleep Well

Lack of sleep and high stress levels contribute to weight gain & high blood pressure.

  • Prioritise 7-9 hours of quality sleep.
  • Practise mindfulness, deep breathing, or yoga.
  • Limit screen time before bed.

Take Charge of Your Health Today

Now you know the secret: losing weight is one of the most effective ways to manage blood pressure. The best part? It all starts with two things eating better and moving more. Set your target weight, make a plan, and start today. Your future self will thank you! 

If you’re currently on blood pressure medication, don’t stop it abruptly.Instead, use this blog as a guide to complement your medical care, and talk to your doctor before making any major lifestyle or diet changes.

#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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Why Longevity Must Be India’s Next Health Mission

For the first time in human history, living to 90 or even 100 is no longer a rare feat—it’s becoming the norm. But behind this celebration of longer life lies a sobering truth: we’re living longer, but not necessarily better.

Across the world, people are spending more of their later years grappling with chronic illness, frailty, and declining independence. This trend, often called the “decompression of morbidity,” is stretching health systems, straining economies, and impacting quality of life on a massive scale.

We are standing at the edge of a demographic revolution. The core challenge facing us today isn’t how to extend lifespan—we’ve already done that. The real question is: How do we extend health span?

What Is Healthspan – and Why Does It Matter

Healthspan refers to the years a person lives in good health, free from serious illness, mental decline, and disability. It’s about not just how long you live, but how well you live.

Imagine reaching the age of 80 and still being physically active, mentally sharp, and emotionally fulfilled. That’s the promise of healthy longevity—and it’s not just a dream anymore. Thanks to advances in medicine, genomics, artificial intelligence, and preventive healthcare, we now know that ageing is not fixed. It’s flexible. Malleable. Even reversible in some areas.

Science has shown that the processes that cause ageing—cellular damage, inflammation, loss of muscle and cognitive function—can be slowed, delayed, and in some cases, restored. But to turn this knowledge into reality, we need a complete shift in how we approach health.

A System Built for Sickness, Not for Longevity

Most healthcare systems today are reactive. They wait for the disease to appear, then scramble to treat it. But by the time symptoms show up, the damage is often already done.

A longevity-focused approach flips this model. It emphasises early detection, continuous monitoring, lifestyle interventions, and personalised care. Instead of simply treating illness, we need to start managing ageing itself—tracking biological age, not just the number on a birth certificate.

This requires investment not only in technology, but in rethinking everything from urban planning and public health policies to diet, exercise, and social connection. Longevity is not a pill or a procedure—it’s a lifestyle supported by a system that enables it.

The Global Wake-Up Call

The urgency is clear. Several research papers on longevity indicate that by 2050, nearly 20% of the global population of estimated 8.2 billion will be over 65, double the percentage from just a few decades ago. This isn’t a challenge for the future, it’s one we must face today.

While ageing populations have long been associated with wealthier countries, the reality has changed. The majority of the world’s older adults now live in low- and middle-income countries. Places like India, with a rapidly growing elderly population, are on the frontlines of this shift.

And yet, this is also where the greatest opportunity lies.

Why India Can Lead the Longevity Movement

India has a unique advantage in the global longevity landscape. We are a young nation, demographically speaking, but also home to over 140 million people over the age of 60, a number expected to double by 2050. This duality gives us the urgency and the scale to build solutions for both present and future generations.

But more importantly, India brings something few other countries do: a culture that already values holistic well-being. For centuries, our traditions have emphasised the balance of mind, body, and spirit through yoga, Ayurveda, meditation, and community living. These aren’t just cultural practices; they are pillars of a longevity lifestyle.

Combined with our digital innovation, scientific talent, and entrepreneurial energy, India is well-positioned to develop, test, and export models of healthy ageing that are affordable, scalable, and rooted in prevention.

The XPRIZE Signal: A $101 Million Push Toward Longevity

The global focus on healthy ageing has never been stronger, and leading this momentum is the XPRIZE Healthspan competition, a groundbreaking $101 million initiative challenging innovators worldwide to rethink what’s possible in longevity science. The mission is bold: to develop solutions that can rejuvenate the body and mind of people aged 50–80, restoring muscle strength, cognitive abilities, and immune function by at least a decade, all within just 12 months.

It’s a call to the world’s brightest minds to not just extend life, but to meaningfully turn back the biological clock.  Among the 40 global semifinalists—and the only one representing India – is GOQii’s Project Sanjeevini, an advanced health platform that seamlessly integrates artificial intelligence, genomics, and behavioural science to deliver deeply personalised, real-time care. Designed to adapt to each individual’s unique biology and lifestyle, Sanjeevini represents a bold new approach to healthy ageing on a global scale. Unlike typical wellness tools, Sanjeevini operates as a living, learning system—tracking biological markers in real time and delivering targeted interventions based on user behaviour and biology.

This kind of bold thinking is what we need more of—urgently. The longevity movement is not about extending elite access to anti-ageing tools. It’s about creating systems and environments where everyone, regardless of income or geography, can thrive in later life.

Redefining Ageing, Globally and Personally

We need to rewrite the story of ageing—from a period of decline to a time of continued growth, contribution, and vitality. A 70-year-old should not be seen as someone winding down, but as someone potentially hitting a new stride, with the support of an intelligent, personalised health system.

This isn’t science fiction. It’s a global health strategy whose time has come. India can—and must—be a leader in this transformation. Not just for its people, but for the world. Because when we invest in longevity, we’re not just adding years to life—we’re adding life to years.

#BeTheForce

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]