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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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Benefits of Fennel Seeds (Part 2)

Benefits of Fennel Seeds 2In my previous blog, we talked about the amazing Benefits of Fennel Seed Water. In this blog, I am going to tell you about different ways of using Fennel Seeds for good digestion, eyes, hair and skin.

Fennel Seeds contain many useful, active ingredients such as:

  • Anethole: This is the main active ingredient of Fennel. It is antimicrobial (kills germs), mimics estrogen, and increases prolactin
  • Flavonoids like Quercetin and Apigenin: These are antioxidant, antibacterial and anti-inflammatory
  • Phenolic compounds such as Rosmarinic Acid and Chlorogenic Acids: These are antioxidant and anti-inflammatory
  • Terpenes such as Fenchone and Limonene, which improve wound healing
  • Water-soluble vitamins like Ascorbic Acid (vitamin C), Thiamine(vitamin B1), Riboflavin (vitamin b2), Niacin (vitamin B3), and Pyridoxine (vitamin B6)
  • Fat-soluble vitamins such as vitamins A, E, and K
  • Trace minerals and other elements like Aluminum, Barium, Calcium, Cadmium, Cobalt, Chromium, Copper, Iron, Magnesium, Manganese, Nickel, Lead, Strontium, and Zinc
  • Essential Amino Acids like Leucine, Isoleucine, Phenylalanine, and Tryptophan
  • Dietary Fiber

Uses of Fennel Seeds:

a) Fennel Seeds after Meals: If you have acidity, indigestion problem, take ½ tsp of fennel seeds after meals. It helps in digesting food and reducing acidity.

b) Fennel Seeds Paste for Puffy Eyes: Make a paste by mixing Fennel Seeds Powder with cold water. Apply the paste under your eyes and wait for 5-7 minutes. Rinse with cold water and you’ll notice the difference immediately.

c) Fennel Seeds Paste for Acne: Make a paste of Fennel Seeds powder, Honey and Yoghurt. Apply the paste on the affected areas and let it sit for a good 10-15 minutes. Next, rinse with cold water.

d) Fennel Seeds Water for Hair Fall: Boil some water with a few spoons of Fennel Seeds in it. Once boiled, strain the water and let it cool down. Next, rinse your hair thoroughly with the water. Repeat this twice a week for quick results.

e) Fennel Seeds Paste to Hydrate Itchy Scalp: Make a paste of Fennel Seeds Powder with Yoghurt and apply the paste evenly on your scalp. Let it sit for 15-20 minutes before rinsing it off.

f) Fennel Seeds & Oatmeal Anti-Aging Mask: Take 1 tablespoon of fennel seeds, 2 tablespoons of oatmeal, and 1/4 cup of boiled water and mix well. Apply this mask on your face and leave it on for 20 minutes.

g) Fennel Seeds as Mouth-Freshener: Roast Fennel Seeds with equal quantities of Fenugreek and store it in a jar. Use this mix as a mouth-freshener. This mix can be used as a replacement for your sugar cravings – extremely helpful for Diabetics.

h) Fennel Seeds Toner for Puffy Eyes: Take 2 tsp of Fennel Seeds and  ¼ cup of hot water, combine them and let the mixture steep for 10 minutes, strain and pour in an airtight container , keep refrigerated for up to one week .

i) Fennel Seeds to Improve Eyesight: Take 100gm each of Fennel Seeds, Almonds, Rock Sugar and grind them well in a mixer.  Have 10gm of this mixture every night before bedtime you will notice your eyesight getting better.

How to Store:
Store dry Fennel Seeds as you do in case of other seeds. Place whole seeds in a clean, air-seal container and store in a cool, humid-free and dark place. Ground and powdered Fennel Seeds should be stored in the refrigerator in airtight containers and should be used sooner since it loses flavor quickly due to evaporation of its essential oils.
I hope these suggestions are useful to you and will help you utilize this versatile seeds better.

How do you use 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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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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