gut health Archives

September 9, 2021 By Shaeba Shaikh 2 Comments

5 Tips To Maintain A Healthy Gut This Monsoon

Maintain a healthy gut

The fresh, dewy weather, the chirping birds and the amazing smell of wet mud! The rainy season has its own charm but along with it, it also brings a host of diseases and infections. One such being a compromised Gut! The symptoms of a compromised gut may include an upset stomach, acidity, bloatedness, flatulence, gas, etc. making it crucial to maintain a healthy gut during this season.

How Can You Maintain A Healthy Gut?

Here are 5 simple yet effective ways in which you can maintain a healthy gut:

Adding Ginger/Garlic: These are the most commonly used herbs in our households and they provide us with an array of benefits. Raw Ginger/Garlic acts as a Prebiotic (food) for friendly gut bacteria, thereby improving gut health. Gingerol and Allicin present in them respectively, are found to have antibacterial and antifungal properties which keep infections at bay. Adding fresh herbs to your food/soups or drinking a warm cup of Ginger tea will be a great way to improve gut health.
Eat Cooked Foods Over Raw Foods: Cooking has a bacterio-cidal (Bacteria killing) effect on the food prepared. Humidity provides a conducive environment for bacterial and fungal growth. Raw foods can be a host for bacterial growth. Hence, cooking foods rather than consuming them raw is a better alternative. Eg: Having a veg soup over a raw veg salad will be a better alternative.
Eating Fermented Foods: Probiotics are the beneficial gut bacteria which work as the first line of defense against any infection. They also synthesize Short Chain Fatty Acids (SCFA) and Vitamin K in the body, thereby giving energy. Adding Idlis, dosas, homemade curds, Khimchi, Kefir, etc. to your diet will improve the number of probiotics and thereby improve gut health.
Consuming Fruits/Vegetables Immediately After Cutting: If vegetables or fruits are cut and left exposed to air, it can attract flies or insects which can infest the food. If this food is consumed, it can cause infections and affect gut health. Hence, eat the fruit/vegetable immediately after cutting/chopping it, or cover it if you wish to consume it later.
Eating Foods Which Are Light: Foods such as rice, dal, legumes, soups, vegetables, fruits, Khichdi, etc. are lighter on the stomach and are easily digested and absorbed as opposed to the tempting fried Pakoras, vada pav, etc. which can cause bloatedness, acidity and/or flatulence.

Do keep these tips in mind and maintain a healthy gut for a healthy you! Did these tips help? Want to know more? Check out Healthy Reads or you can ask your GOQii Coach directly by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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August 12, 2021 By Soni Thakur 4 Comments

How To Boost Metabolism & It’s Importance

You’ve heard the word “metabolism” or the phrase “boost metabolism” a lot either in general conversation about health or by a GOQii coach but have you thought about why it is so important? Metabolism is the sum of chemical and physical reactions in our body or the amount of energy or calories our body burns to maintain vital functions. Raise your hand if you know it is important for weight loss but did you know that it has other functions as well?

Why Is It Important to Boost Metabolism?

It works in 2 processes i.e. catabolism and anabolism which are the buildup and breakdown of substances, whether it is digestion of food or the elimination of food, if these two processes are disrupted by any means then you can imagine what health issues we might face.
The better your metabolism, the more calories your body will burn and it will be easier to drop pounds.
It is important for the biochemical process of combining nutrients with oxygen to release the energy the body needs to function.
There are certain metabolic diseases and disorders like diabetes, thyroid (hypo/hyper), phenylketonuria (PKU), etc. that can be caused when the metabolism fails or decreases/increases than the body’s requirement. Although reason for these metabolic disorders is not just one but it is the reason and these are complex, but who wants to experience the pain of not losing weight, being obese or struggling daily with any other big or small issue caused due to the ups and downs of metabolism.

How Can We Boost It?

Let’s understand certain ways in which we can boost metabolism

Protein: Eating more protein can boost metabolism to burn more calories.
Mixing up certain exercises: can help us burn more fat by increasing metabolic rate.
Water: If your body is dehydrated, then your metabolism may slow down as your body needs water to process calories.
Eating small, frequent meals: like a small snack every 3-4 hours keeps your metabolism going.
Adding spices: like green/red chilies, pepper, garam masala, etc. have natural chemicals that can kick your metabolism into a higher gear.
Recharge with organic green tea: Research suggests that drinking 2-3 cups of green tea may push the body to burn 17% more calories during moderate intensity workouts.
Eat enough calories: Eating less calories than our body’s requirement may give us quick results but this can cause your metabolism to slow down and that in turn, can make you gain more weight and create imbalance issues.
Get plenty of sleep: Sleep disruptions or not getting adequate sleep has been known to have harmful effects on our metabolism.
Manage stress: It has been seen that when we are continuously under stressful conditions, our body releases cortisol (stress hormone) which in turn affects our metabolism.
Keep a check on B vitamins: as they play an essential role in the metabolic rate. So, make sure to meet your body’s requirement of B vitamins by including foods like eggs, bananas, orange juice, peas, spinach, whole grains, baked potatoes, etc.

All these points might sound difficult, but trust me we can make it happen with just small changes in our diet and lifestyle. It does not require inclusion of any costly, fancy food products. We hope this article helps you boost metabolism and make a positive lifestyle change. Do leave your thoughts in the comments below!

For more on metabolism, gut health and digestion, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

Get these tips directly from your GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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December 8, 2020 By Neha Sharma Leave a Comment

12 Amazing Home Remedies To Reduce Acidity

Acidity can literally be a pain to deal with but before we move on to home remedies to reduce acidity, it’s important to know its origin, symptoms and causes. Hydrochloric Acid (HCL) is produced in the stomach to digest food and it plays an important role in digestion but sometimes, HCL is produced when there is no food inside the stomach and it leads to the eruption of the lining of the stomach, giving rise to acidity.

Sometimes, the acid finds its way to the esophagus and you experience inflammation and a burning sensation in the food pipe. This needs to be treated as soon as possible as it may lead to ulcers. Meal timings, physical activity, proper sleep, no stress, less consumption of tea or coffee, moderate intake of alcohol and modification in cooking are some of the key points which help keep acid under permissible limits.

Simple and Effective Home Remedies to Reduce Acidity

Let’s look at some simple but amazing home remedies to reduce acidity which can be easily included in your daily routine:

Basil Leaves: are easily available. One can chew a few leaves of basil or can have basil tea as its calming and soothing properties help reduce acidity.
Fennel Seeds: can be chewed after meals to increase the rate of digestion and they help in reducing acidity. Fennel tea can be taken 1-2 times a day or it can be infused with water and taken on an empty stomach to curb acidity from morning itself.
Buttermilk and Curd: are always considered important for digestion and lactic acid present in them normalizes the acidity in the stomach. You can also add roasted cumin powder, a pinch of black pepper and a few leaves of mint & coriander to ease digestion.
Ginger: Grated Ginger can be boiled with water and that water can be taken the whole day or before and after meals to increase the rate of digestion. Ginger tea with honey can be taken without milk to reduce acidity.
Banana: gives instant relief from acidity. It can be taken during morning or mid morning and can also be combined with curd.
Ajwain: Ajwain water can be taken on an empty stomach (1 tsp of ajwain can be soaked in a glass of water overnight) or ½ tsp of ajwain with a pinch of black salt can be taken after meals to ease digestion.
Cumin Seeds: 1 tsp of cumin seeds can be soaked overnight in a glass of water or can be boiled in water and its water can be taken after meals to increase the rate of digestion.
Cold Milk: gives instant relief from acidity and one can have a cup of cold milk to neutralize gastric acids in the stomach. For those who are lactose intolerant, other options should be taken into consideration.
Cardamom: Chewing 1 cardamom pod after meals prevents acidity, flatulence and aids in digestion.
Coconut Water: turns the pH of the stomach alkaline and thereby prevents acidity and the lining of the stomach from getting ruptured.
Aloe Vera: Always go for fresh aloe vera! Mix the pulp with some water and have it 2-3 times a day. Otherwise, you have to go for organic aloe vera juice.
Lemon Juice: Have some lemon juice in lukewarm water on an empty stomach the first thing in the morning. It helps a lot in reducing acidity.

These are a few home remedies which you can use to reduce acidity. Last but not the least, positive lifestyle modifications also go a long way. Before you switch to any of these foods, consult your doctor, coach, nutritionist or dietitian.

We hope this article helps you. Do leave your thoughts in the comments below. For more on acidity, digestion, nutrition and other lifestyle issues, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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September 8, 2020 By Suvarna Bhandare Leave a Comment

Effective Tips That Help Relieve Constipation

Before we dive into the foods which can help you relieve constipation, it is necessary to understand the factors which contribute to this. Constipation in simple terms means the inability to empty the by-products or waste matter of digestion from colon due to peristalsis – a process in which muscles in the intestine contract and relax to cause a wave-like motion. As 1food passes through the colon(large Intestine), water gets absorbed and the remaining matter forms stool.

Constipation is not a disease but may or may not be a symptom of other underlying conditions. It is a very common complaint especially where:

Diet is low in fibre
Improper food sequencing and food combining
More of mucus forming foods
Lack of exercise
Low hydration levels
Sedentary lifestyle
High intake of processed foods
Pregnancy
Stress, emotional eating
Delay in using the bathroom when you feel the urge
Using Western toilets as opposed to the Indian ones

Constipation is said to be experienced when:

Stools are painful or difficult to pass
Stools are hard and dry
Feeling of incomplete emptying
Fewer than 3 bowel movements a week

Having 1-3 bowel movements in a day and or after a meal is considered normal. Just remember that frequency of bowel movements is not the only aspect to consider when it comes to Constipation. Other important points are – the bowel movements shouldn’t be uncomfortable, no blood in the stools, stools should not be black or tarry in appearance.

Diet and Constipation

It is proven that what we put inside the body has a lot to do with the way it comes out. The foods listen below help in preventing or treating constipation:

1. Dietary Fibre: It’s simply the indigestible part of plants. Fibre cannot be digested or absorbed. It’s also known as roughage. It adds bulk to the waste matter. It exists it two types:

Soluble Fibre – it’s the type of fibre which gets dissolved and broken down in the colon. It forms gel like substance.
Insoluble fibre: It does not get dissolved or broken down during the process. The main function of this is to add bulk and make the last part of the digestion process easier.

Both these fibres are essential for treating constipation and found in almost all plant foods.

Apart from keeping the digestive tract healthy and aiding in easy bowel movements, fibre also has other benefits like maintaining blood sugar levels, lowering cholesterol levels, weight management and so on.

2. Hydration: plays an extremely important role in managing constipation. It helps in forming softer stools and makes transit easy. At least 2-2.5 litres of fluid/day is recommended. Choosing high water content fruits and veggies help a lot.

Foods Which Help Relieve Constipation

Fruits: All fruits are good sources of fibre but there are a few sources which have proven to give amazing results, such as apple, pear, papaya, melons, guava, figs, plums, peaches, kiwi, dragon fruit, citrus fruits, berries.
Dried Fruits: But be sure to avoid sugar dipped or coated variants.
Veggies: Fill your plate with greens. One of the best strategies to keep your digestive system healthy is including lots of fresh and seasonal veggies. Along with a good dose of fibre, they provide other nutrients as well. Add veggies such as spinach, kale, broccoli, lettuce, carrots, cucumbers, sweet potato, peas, corn, asparagus, green beans, etc.
Grains and Millets: such as brown rice, oats, quinoa, barley, jowar, bajra combined with veggies.
Beans and Pulses: such as chickpeas, lentils. Hummus is a good option to have during constipation.
Nuts and Seeds: such as walnuts, almonds, brazil nuts, chia seeds (either soaked in water or over salads and smoothies), flax seeds (sprinkle over salads/smoothies or just consume it in powdered form), fennel seeds (Just chew after meals or can also be boiled with water or in the form of tea)

Other Tips That Help With the Condition

Eat a well balanced diet. Pay attention to DDR – Daily Diet Routine – Meal timings, foods that you choose and portion size.
Fill your plate with colourful and seasonal fruits and veggies. They also provide a good amount of micronutrients.
Add an adequate amount of fibre in your meals. Choose salads, smoothies and soups. A bowl of papaya with chia or flax seeds proves to be an excellent way of adding fibre to your meals.
Keep a check on hydration levels. Lime water, coconut water, herbal and green teas, sugarcane juice, soups, veggie juices works good for increasing total fluid content.
Exercise is a must. Make it a part of your routine.
Junk and processed foods can upset your stomach so keep them at bay.
Limit the consumption of caffeine rich drinks.
Avoid emotional eating.

We hope this article helps you! Do share it and leave your thoughts in the comments below. To find more useful articles, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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