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Your Guide For A Happy Gut: Say bye to bloating, acidity and heartburn

Gut health Your body is constantly communicating with you. Very small episodes of acidity, bloating, indigestion, etc. says a lot about your lifestyle and overall health. Are you paying attention? It is important for us to know that about 70% of the immune system is located in our gut and the gut absorbs nutrients that support body functions from energy production to hormone balance, skin health to mental health and toxin & waste elimination too.

So how can you keep your gut healthy? Well, follow this guide for a happy gut to stay healthy!

Easy Guide For A Happy Gut 

  1. Fennel Seeds or Saunf: These seeds have antispasmodic, anti-inflammatory properties and promote the production of gastric enzymes. It works wonderfully against indigestion, bloating, acidity, heartburn post meals and constipation too. Just add 1 tbsp of raw seeds to the water bottle you carry to office or have 1 glass of fennel seed water post meals to take care of such symptoms.
  2. Basil Seeds: They work well in relieving constipation, bloating, naturally detox your body and help regulate smooth bowel movements. It works as a natural coolant. You can have a glass of milk with basil seeds few hours before bed time, or make a drink with water, honey and basil seeds and have it in mid-morning, or just make a habit of soaking it for 2-3 hours and drinking the water in the morning.
  3. Fenugreek Seeds: These are rich in fiber and antioxidants, and help in enhancing bowel movement. Take a tsp of fenugreek seeds and soak it in 1 cup of water at night and have it in the morning with a glass of lukewarm water if you have long term problems of constipation, indigestion or heartburn. *People experiencing severe acidity should avoid this.
  4. Lemon Ginger Water: This will help strengthen the digestive system and prevent indigestion, nausea, heartburn and bloating. Take a glass of lukewarm water, add 1 tsp of lemon juice and 1 tsp of ginger juice in it. This will work best for bloating post meals or occasional bloating post heavy meals.
  5. Apple Cider Vinegar: The unfiltered, unpasteurized and raw mother Apple Cider Vinegar has live micro-organisms and help to work towards heartburn & GI stress. A dilution of Apple Cider Vinegar before a meal can help you stimulate acid secretion and reduce gut symptoms. Also, having a tbsp of ACV in 300 ml water in the morning can also help in the same.
  6. Water: Is the body’s basic requirement! A constant supply of water is necessary to replenish the fluids lost through activities such as respiration, perspiration, urination, regulating body temperature, digesting food, etc. Try to drink at least 2-2.5L of water throughout the day and it is the answer to all your digestive issues.
  7. Vegetables & Fruits: Having 1 portion of vegetables in every meal is the best way to help your gut digest the food well and have enough nutrients. Plus, the fiber from them helps to ease bowel movement and acts as food for micro-organisms. Fruits are best to go for in mid meals to add more soluble fiber and get rid of acidity and bloating.
  8. Physical Activity: No escape here. Being physically active for 30-45mins is the answer to good health and a happy gut. Exercise gets your heart pumping and increases blood flow and oxygen circulation throughout the body. Blood and oxygen are necessary to aid digestion and keep the intestinal muscles healthy. So for constipation, bloating, acidity, heartburn, etc. including some walking, cycling, yoga, etc. will give you better results.
  9. No Sugar: Processed sugar, refined flour, fried and processed food should be avoided as they are not good for your gut microbes.

Just follow these simple tips for a happy gut! If this article helped you, let us know your thoughts in the comments below. You can find more articles like this on Gut Health here. If you want expert advice or further guidance on improving digestive or gut health, speak to 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.

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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 

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Benefits of Fennel Seed Water

Benefits of Fennel Seeds WaterThe age-old secrets of health can be found in the simplest of ingredients in our kitchens. We just need to unveil them. Fennel Seeds are used in traditional rituals and celebrations as a symbol of Nature. In Ayurveda, Fennel Seeds are considered very beneficial. It is used to increase stamina and promote longevity, also used by nursing mothers in order to increase breast milk. Fennel Seeds are extensively used in Indian recipes.  It is an effective aid to digestion, treating bloating, gas, or cramps and also acts as a diuretic.  In foods and beverages, Fennel Oil and Fennel Seeds are used as flavoring agents.

Health benefits of Fennel Seeds:

1) Fennel Seeds for Constipation, Indigestion, Acidity, Bloating and IBS: Fennel Seeds are very useful in treating these disorders because it contains Estragole, Fenchone and Anethole. For those with IBS, the volatile oils found in Fennel Seeds can help kick-start digestion by promoting the production of gastric enzymes.

2) Managing Blood Pressure: Fennel Seeds are also a very rich source of Potassium, which is an essential component of cells and body fluids. Hence, it helps regulate heart rate and blood pressure.

3) Improves Eyesight: A handful of these seeds can do wonders for your eyesight as well.  Fennel Seeds contain Vitamin A, which is essential for good eyesight. The extracts of these seeds were used in ancient times to improve the symptoms of Glaucoma.

4)  Purify Blood: The essential oils and fiber in these seeds are very useful to flush out toxins and sludge from our bodies, thus helping to cleanse the blood and clear the skin.

5) Relieves Menstrual Pain: Fennel Seeds help in reducing menstrual pains, alleviates symptoms of menopause, shorten the length of the menstruation cycle, reduced period-related nausea due to the presence of estrogen.

6) Promotes Breast Milk Production: It has estrogen which increases Prolactin levels and increases breast milk production.

7) Reduces Hair fall: The antioxidants and nutrients present in Fennel Seeds strengthen the roots of your hair and give your follicles extra strength.

8) Reduces Cholesterol: It contains high amounts of fiber, which decreases re-absorption of cholesterol, and thus, lowers the risk of heart related diseases.

9) Improves Brain Functioning: Fennel Seeds are rich in potassium, which stimulates electrical conduction throughout the body.  Which in turn improves brain functioning and cognitive skills. It acts as a great brain booster and improves brain-based skills.

10) Improves Vision: It helps improve eyesight, alleviate high eye pressure, pink eyes, dry eyes, tired, watery eyes and almost all eye related problems.

Some Other Benefits:

  • Gargling Fennel Tea can relieve inflamed gums and treat bad breath
  • It eases muscular pain
  • Fennel Water is used to relieve colic pain in newborn babies
  • Fennel Water eases morning sickness in expecting moms
  • Used as a spice in many different cuisines all over the world
  • Sugarcoated Fennel Seeds (Saunf) have been used as a condiment after food to improve digestion

How to use Fennel Seeds:

a)  Fennel Tea: Extract of Fennel Seeds is not the same thing as fennel tea. Fennel tea is less processed and more likely to be pure and the measurable, beneficial impacts of fennel tea suggest multiple reasons for drinking it.

Here is a recipe for Fennel Tea:

  • Take 1 teaspoon of dried Fennel Seeds per cup of tea and pour hot water over it
  • Make sure you do not boil the Fennel Seeds as this will kill most of its nutrients
  • Cover and let it rest for 10 minutes. You will get a light yellow infusion
  • Drink it 2-3 times a day
  • The best time to drink this tea is after meals to help treat digestion problems and its sweet taste, much similar to that of licorice, can serve as a wonderful after dinner treat

b) Fennel Water: Take one glass of water and add one tsp of Fennel Seeds and soak it overnight. Drink it early in the morning. This water helps in reducing acidity and constipation.

Do you want to know more about Fennel Seeds? Stay tuned for the second part on the Benefits of Fennel Seeds.

We hope this article helps you. If you have your own special style of using Fennel Seeds, let us know 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

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Acidity – Its Symptoms and Prevention

Home-Remedies-To-Treat-Heartburn

Acidity is one of the most common problems that most individuals face. This is largely due to wrong eating habits and sometimes even stress. Bad eating, stress in a way is all connected. One leads to another and that, in turn, leads to unhealthy living and problems such as acidity.

But, to find a solution to the problem it is first important to understand what is Acidity?

Acidity is a term used for a set of symptoms caused by excess production of acid by the gastric glands of the stomach. The stomach normally secretes hydrochloric acid which is required for the breakdown and digestion of food that we eat. Acidity causes symptoms like dyspepsia, heartburn gastric inflammation, and ulcers in the stomach.

Now, there are some factors which cause acidity such as eating habits, fad diets, stress, smoking and alcohol consumption, lack of physical activity, irregularity in eating pattern, consumption of oily and spicy foods. Apart from these certain medicines are too responsible for the cause of acidity.

Some of the symptoms which can be felt as a result of acidity can be:

  1. Burning session in the stomach
  2. Burning session in the throat
  3. Restlessness
  4. Belching
  5. Nausea
  6. Sour taste
  7. Indigestion
  8. Constipation

As correctly said, “Prevention is better than cure”

So let us look at some of the parameters to prevent acidity.

  1. Don’t consume spicy food or fried foods too often.
  2. Eat more fruits and vegetables. One should be taking at least 2 servings of fruits and 3-4 servings of vegetables. Green leafy vegetables would be a really good choice to go for.
  3. Eat small, regular meals. Try to reduce the gap between meals to not more than 3 hours.
  4. Consume your last meal at least a few hours before sleeping.
  5. Chew tulsi leaves, cloves, saunf (Aniseed), etc.
  6. Avoid medications like NSAIDs (non-steroidal anti-inflammatory drugs) and steroids
  7. Reduce stress. Deep breathing, going for a walk and being in nature are some of the activities which can help in reducing stress.

However, if you are already suffering from acidity, I am discussing below some of the home remedies of acidity which really work. So before you start with antacids for the treatment, do try these home remedies and you may get rid of the problem.

  1. Basil leaves: Eat basil leaves thoroughly at first sign of acidity. Can also boil 4-5 leaves in a cup of water for 15 minutes.
  2. Cinnamon: Add half spoon of cinnamon powder in a cup of water, boil for few minutes and drink this 2-3 times a day.
  3. Buttermilk:
  • Grind half to one teaspoon of methi (fenugreek) seeds with little water to make a paste. Mix it in a glass of buttermilk and have it.
  • Add a tablespoon of white vinegar or lemon juice to a cup of buttermilk and keep it for 5 minutes before drinking.
  • Mix a pinch of black pepper in a glass of buttermilk.
  • Mix a tablespoon of coriander leaf juice in a glass of buttermilk.
  1. Apple Cider vinegar:
  • Mix 1-2 teaspoon of apple cider vinegar in half a cup of water and drink.
  • Mix 2 tablespoon of apple cider vinegar with 1 teaspoon of organic honey and drink before eating a spicy meal.
  1. Cloves: Chew 2-3 cloves thoroughly
  2. Jaggery: Jaggery is high in potassium. After each meal, take a small piece.
  3. Ginger:
  • Can take 2-3 teaspoon of ginger juice in a day for combating acidity.
  • Can boil ginger in water and drink the water twice a day.
  1. Cumin seeds:
  • Crush roasted cumin seeds and stir in a glass of water. Drink after each meal.
  • Boil seeds in water, strain and drink.
  • Mix 1 teaspoon of coriander seed powder, a teaspoon of cumin seed powder and a teaspoon of fennel seed powder and some sugar in half cup of water and drink empty stomach.
  1. Aniseed: Soak a teaspoon of aniseed in a cup of boiled water overnight. In the morning, strain the water add a teaspoon of organic honey and sip it at least 3 times during the day.
  2. Cold milk: After a meal, drink a glass of cold milk, not iced milk.
  3. Lemon and ginger juice 15 minutes post meal, zaps acidity quickly.

If eating right and proper preventive measures are adhered to, Acidity can be averted.

We trust that this article has provided you with valuable insights into understanding and preventing acidity-related issues. Have you discovered effective home remedies or preventive measures for acidity? Feel free to share your experiences and insights in the comments section below. For more tips on maintaining digestive health and overall well-being, check our Healthy Reads. If you’re seeking personalised guidance and support from certified experts, don’t hesitate to subscribe to GOQii’s Personalised Health Coaching here.

Start your journey towards better digestive health and a happier life today!

#BeTheForce

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