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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.

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The Power of the Indian Gooseberry

Indian Gooseberry Benefits

In a fast-paced world that rapidly drains us of energy, it is extremely important to be in the best of shape! In that pursuit, we are constantly searching for an elixir that will give us good health with least efforts.

What if we told you that you can have more energy, focus and overall good health? What if that magic elixir exists? More so, what if it is a fruit that you already know?

If you haven’t guessed it already, we are talking about the Indian Gooseberry or as it is popularly known – “Amla”. Since ancient times, it is used to cure various ailments, even if it is something as simple as aiding digestion to something as complex as fighting Diabetes and Heart Disease.

The Indian Gooseberry (Emblica officinalis or phyllanthus emblica) derives its name from the Sanskrit word “Amalaki”. This tree is a native of India and the neighboring South East Asian countries. The fruit is sour in taste but leaves a sweet aftertaste.

Let’s take a look at how it impacts health!

  • Boost Immunity: The Indian Gooseberry is a powerhouse of Vitamin C and A. It greatly increases white blood cells in our body and is an excellent antioxidant, anti-inflammatory and anti-carcinogenic. It is like a powerful soldier that shields our body against various foreign toxins.
  • Fights Cancer: It has the potential to restrict the growth of cancer cells by keeping harmful free radicals at bay. The Indian Gooseberry also counter-attacks the side effects of anti-cancer drugs, radiation and chemotherapy.
  • Keeps Diabetes in Check: It helps regulate blood sugar levels in many ways. The chromium present in it is responsible for the pancreas to produce sufficient insulin and the polyphenol keeps the oxidative stress low, thus making the body more responsive to insulin.
  • Good for the Heart: The cardio protective properties of the Indian Gooseberry due to the presence of Vitamin A and C, the chromium and iron help reduce cholesterol, increase HDL (Good cholesterol) and reduce LDL (bad cholesterol) and strengthen the heart muscles.
  • Protects the Eyes: Regular use of the Indian Gooseberry can protect our eyes from cataract and short-sightedness. The impressive carotene content in it can keep night blindness away.
  • Promotes a Healthy Liver: It is diuretic in nature, which means that it increases the volume and frequency of urine and fosters regular bowel movement. It also helps in eliminating toxic metals and the ill effects of excessive medication. Thus, it protects the liver. It also provides relief in the case of urinary tract infection.
  • Fountain of Youth: The Indian Gooseberry supports longevity, helps smoothen wrinkles, fortifies the skin, prevents hair loss and greying and provides lustrous hair. Besides beauty, it is also a brain tonic which promotes clarity of thought and boosts memory.

The Not So Good Part of the Indian Gooseberry! 

Since it is high in ascorbic acid, taking excessive quantities at night may erode the enamel in the teeth just like any other citrus fruit. Since it reduces Diabetes, sugar levels may drop, so keep your doctor informed about it. He may change your medication. Being diuretic, excess amla consumption may cause constipation to a few.

How to Eat the Indian Gooseberry

  • The best way to have it would be raw. You can add rock salt and pepper to kill the sourness
  • Powder and tablets are a convenient way to have it, but to be taken under medical supervision
  • Indian Gooseberry juice either freshly made at home or store bought are great options
  • Chawanprash: a healthy way to include it. 1-2 tsp can be taken daily
  • Amla Murabba: Since it has a good amount of sugar, which acts as a preservative, you can wash off the excess sugar syrup just before eating
  • Eat it as a chutney, pickle or you can even opt for Amla Candies

To put it all in a nutshell, taken in any form, it is a simple yet effective way to good health. It is worth its weight in gold and this information shouldn’t be ignored but passed on to the next generation!

Want to know more about the Indian Gooseberry? 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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Know the health benefits of BUCKWHEAT- A Wonder grain

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All of us in India are familiar with the word ‘Kuttu Ka Atta’, the most preferable cereal during fasts. This is nothing but ‘Buckwheat Flour’. Since childhood, I have enjoyed various tasty dishes made out of Buckwheat Flour but only during fasts. I always wondered why this particular grain is eaten only during fast and not round the year? But, it was only after I took Nutrition as a subject of specialisation that I got my answers.

Buckwheat Flour is very rich in protein and during fasts, except milk or its products, no other protein-rich food is allowed to eat. Only foods rich in carbohydrates and fats are the delicacies to be enjoyed during the time of fast. So to balance the meals with a good blend of Carbohydrate, Protein and Fats and to fulfill the day’s protein requirement, Buckwheat Flour is eaten on fast days.

I sometimes wonder how intelligent our ancestors were who invented all these combinations to be eaten which is being followed by a tradition even today without knowing the reason. MAYBE THEY KNEW!! It is only after so much of scientific research on nutrition since the last two decades that we have got to know the facts of this wonder grain.

This wonderful cereal is packed with various nutrients providing amazing health benefits

  • As mentioned above, it is very rich in protein as compared to other cereals with a biological value of above 90. This nominates it under ‘first class protein’ category and also due to its essential amino acid profile.
  • It is rich in iron, a nutrient whose deficiency among women is maximum in the world. Other than iron, it also contains good quantities of Magnesium, Manganese, Zinc and Selenium which are needed for building immunity, strong bones, improving blood flow and maintaining the good texture of hair and skin.
  • It contains appreciable amounts of B complex Vitamins like Niacin which is needed for the breakdown of Carbohydrates and Fats.
  • It is loaded with dietary fibre which has a role in improving cholesterol and blood glucose levels.
  • It contains health benefiting antioxidants too like polyphenols which gives protection from Heart Diseases, Diabetes, various types of Cancer and also delays ageing.

But the irony is, the consumption of this amazing cereal is only restricted during fasts. In spite of containing so many health-promoting nutrients, it has not been able to attain the status of a staple food in our country.

A country like India where Diabetes and Obesity have become epidemic and more and more population is getting diagnosed with ‘Metabolic Syndrome’, a condition characterized by a cluster of health conditions such as central obesity, insulin resistance, high blood pressure, high triglyceride levels and low HDL levels. Apart from a sedentary lifestyle and excessive intake of junk food as the main reasons, I think the major culprit is our excessive intake of cereals especially rice which has very high carbohydrate content and less protein content. The habit of eating polished rice further adds to the havoc as polishing takes away all the vitamins and minerals present in rice.

So what, if we replace our rice intake with buckwheat, ‘The Wonderful Grain?’

Buckwheat is beneficial in various health conditions like diabetes, celiac disease, heart disease, anaemia and the list goes on. Buckwheat helps in managing blood glucose levels as it is rich in protein which promotes the synthesis of more insulin in the body. It is a boon for people suffering from celiac disease i.e. gluten intolerance since it does not contain gluten. It is beneficial for heart patients also because of its high antioxidant content. People suffering from anaemia can also be benefited from this cereal due to its high iron content. Buckwheat flour is widely available everywhere and is mostly consumed either as grains or flour.

Hence, after knowing amazing health benefits of buckwheat flour, I am sure you would like to add this cereal to your daily diet and will not only use it during fasts. Generally, everybody thinks that ‘HEALTHY FOOD DOES NOT taste GOOD’. But, I am sure this wonderful cereal would prove this statement wrong with its finger-licking taste.

For tasty recipes made of buckwheat flour, wait for my next blog! Till then HAPPY EATING!!

#BeTheForce

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Wonder Grain: Rice and its benefits

rice

Rice is the most primitive and staple food in many cultures around the world. Many cuisines have the inclusion of rice to make their meals fuller and tastier. Apart from all this it is an important cereal crop that feeds more than half of the world’s population.

Right from its origin it has been an easy to grow, cook and digestive food grain for everyone. Majority of the cuisines include rice as a main course in many different forms.

But, strangely in the current times most avoid rice as it is considered bad when it comes to health. This is only a myth. If we go back in time rice was one of the most used food item in meals and people consuming it were more healthy, fit and thin as compared to today’s condition of where we find more cases of obesity, big waist size, big belly, cholesterol, blood pressure, etc.

Rice is a complex carbohydrate and contains essential amino acids (methionine) that helps in mobilizing the fat from liver and when combined with legume or pulses it becomes a complete protein to provide good muscle growth. Thus, it’s a blessing for vegetarians. Rice when combined with some protein or fiber rich food becomes slow absorbing and hence there is no issue of sudden rise in the blood glucose with it. Diabetics out there,put it back on your plate and relish your taste buds all over again.

Also would like to take this opportunity to clear the myth that “Rice is fatty”, the fact is that Rice is high on carbohydrates and when taken in wrong quantity, combination and timing then it can lead to fat gain, as a result of excess carbohydrates, which the body could not burn.

Listing out some great advantages of this wonder grain:

  • It is an excellent source of Vitamins and Minerals like Niacin, Vitamin D, Calcium, Fiber, Iron, Thiamine and Riboflavin. Thus, it helps in metabolism, immunity and better functioning of organs.
  • Gives you instant energy
  • Light on your stomach to digest thus best to have when sick
  • Best food for high blood pressure.
  • Aids in Digestion
  • Gluten, Sodium & Cholesterol free.
  • Rice abounds in resistant starch, which reaches the bowels in an undigested form. This type of starch stimulates the growth of useful bacteria that help with normal bowel movements.
  • Insoluble rice is very useful in reducing the effects of conditions like Irritable Bowel Syndrome (IBS), and diarrhea.
  • The starch water from rice is utilised as medication for various skin infections.
  • Rice being high on various vitamins, phyto nutrients and carbohydrates, it becomes the best source of post workout meal for endurance athletes. To replenish their glycogen, help in relieving cramps and overall calming effect to the body. One reason have it in your dinner menu.

Too much of anything is not good, so do eat your rice but at timings & combinations which will help you burn it all.

Best time: Morning, Lunch, Post workout, Sick, Dinner (Combine it with a protein or fiber rich food to get the best taste and results).

Another question that often comes to me from my clients is which rice to have? Will give you more info on types of rice in the next blog. For now, opt for the white rice, husk removed and hand polished. As all of this retains the necessary nutrients in the white rice. We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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