Articles on healthy digestion

Tips for Healthy Digestion

Ms. Vineeta Goel, Homeopath
Healthy digestive system ensures that the meals are being metabolized and digested properly to provide the required nutrition to our system. Here are some small steps that pave the way for a better digestion and a healthy you Eat high fiber diet, that is, whole grains, vegetables, legumes, and fruits can improve your digestive healthIt is important to consume both soluble and insoluble fibers; insoluble fiber acts as roughage and adds bulk to the stool, avoiding constipation, while soluble fiber avoids stool getting too loose. Good sources  of insoluble fiber include wheat bran, vegetables, and whole grains; get soluble fiber from oat bran, nuts, seeds, and legumesProbiotics can help improve the digestion process. They help in better absorption of nutrients and strengthen immune systemFat intake should be restricted as they slow down digestive system. Fats can be clubbed with high fiber foods for easier digestionKeep a check on salt intake. Avoid processed foods or check the label for sodium valuesTake small frequent meals. This ensures better and easy digestion. Don’t overeat. Reduce the size of your portions at meal times, or try eating four to five small meals instead of three large onesChew your food properly and don’t gulp down the food to check air entering the stomachTake hot water after meals to improve the digestion Avoid taking excess sugar and refined flour for a healthy stomachBreakfast kick starts your metabolism.Take good breakfast and try never to skip itAvoid eating a big meal just before you go to bed. Eat your last meal at least two to three hours before lying downKeep well hydrated. Take plenty of water,juices, green tea etc to keep your system running smoothlyStay away from caffeine. Cut down on smoking and alcohol. These all interfere with the digestion process, leading to different problemsCheck your weight. Losing a few pounds helps a lot in streamlining our systemRegular exercise is a great key to help our digestion. It also helps to maintain a healthy weightKeep stress and tension under control.You can go for stress relieving activities like yoga, meditation, sports etcHomeopathy offers permanent and safe treatment for various kinds of GI complaints

Tips to Improve the Digestion.

Dr. Yogesh Kumar, Ayurveda
To keep up with this fast pacing world, the first thing that gets neglected is our digestion. Late night parties, Un stable work shifts, skipping breakfast, over eating and stress further dents our digestive powers. Are your bad eating habits and lifestyle affecting your digestion? This self guide is about how to improve the digestion naturally and to correct the bad eating habits.Chronic Indigestion if not managed timely can lead to digestive disorders like Diarrhea, G-I acid re-flux(Hyper-acidity), excessive flatus, Irritable bowel syndrome, abdominal pains, bloating, constipation, gastric ulcers, piles, abnormal bowel habits, anorexia.Signs of indigestion: Nausea, vomiting, anorexia (Loss of appetite), salivation, constipation, heaviness in the head, pain in abdomen.Reason for indigestion:Diseases: Some diseases like Gall bladder stones, Gastritis, Stomach ulcers, Cirrhosis of liver, Pancreatitis, Cysts, Heart diseases, Gluten intolerance, Cancers, H. Pylori infection (stomach Infection), Thyroid disorder could be the reasons for Indigestion.Medications: Medications can have side effects and indigestion and poor appetite could be the side effect of the medication you are taking, so consult your physician if you experience indigestion after taking a medication.Fecal material stuck in the colon causes bloating and indigestion.Substance abuse: Smoking, Alcohol and Drug abuse can hamper the digestive system directly.Stress: Some people switch to over eating to divert their mind from stress as they feel happy, but this is the wrong way to deal with stress and it could result in obesity, indigestion and other metabolic diseases.Bad eating habits like over eating, foods that are hard to digest, foods having large amount of calories can cause indigestion.How to improve digestion:Fasting: After a day of unhealthy and over eating, fasting the next day is a good idea to balance the calories. Fasting does not mean you have stay empty stomach all day. One can also fast by consuming fruits and vegetables.Light exercise: light exercises like swimming, walking and jogging are best to improve the digestion prior to a meal.Bath: Bathing prior to the meal energizes the body, freshens up the mood and increases the hunger.Appetizers: Ginger, vinegar, sea salt or Pink Himalayan salt, lemon, coriander, cumin has been used as appetizers for a long time. An appetizer corrects the digestion by stimulating digestive enzymes.Detox: Enema and non habit-forming laxatives should be used judiciously to counter constipation and indigestion.Tip: Add Epsom salt, lime juice and apple cider vinegar to warm water, mix well drink this colon cleanses first thing in the morning. This should clean the bowel with a marked difference.Develop a habit of clean eating, cook food thoroughly and chew properly. When digestion is weak always eat light meals.Develop good eating habits: Do not fill the stomach like there is no tomorrow, always leave some space in the stomach, eat a little less than you could to ease some load of the digestive system. For proper working of digestive system, sleep at least 2 hours after the meal.Develop a habit of clean eating, cook food thoroughly and chew properly. When digestion is weak always eat light meals.High Fiber diet: Eat fiber rich diet including fruits and vegetables.Probiotics: Daily use of probiotic is good for digestion.Green tea: Green tea improves the digestion.Things to avoid:Suppression of natural urges like urine, flatus and stool to avoid bloating and weak digestion. Late night working shifts can upset the release pattern of digestive secretions in the stomach and can result in indigestion.Avoid bad habits like Smoking and Drug abuse. Seek professional help to get rid of these bad habits. Stress: There is always going to be stress in today’s world, learn to manage the stress.Avoid untimely eating, over eating and foods that are too heavy to digest. Alcohol: Taking too much alcohol can cause indigestion. Limit the use of alcohol to support the digestion.

Take charge of Your Digestion

Dr. Yogesh Kumar, Ayurveda
To keep up with this fast pacing world, the first thing that gets neglected is our digestion. Late night parties, unstable work shifts, skipping breakfast, over eating and stress further dents our digestive powers. Are your bad eating habits and lifestyle affecting your digestion? This self guide is about how to improve the digestion naturally and to correct the bad eating habits.Chronic indigestion, if not managed timely can lead to digestive disorders like Diarrhea, G-I acid reflux, excessive flatus, Irritable bowel syndrome, abdominal pains, bloating, constipation, gastric ulcers, piles, abnormal bowel habits, anorexia.DetoxificationSigns of indigestion: Nausea, vomiting, anorexia (Loss of appetite), salivation, constipation, heaviness in the head, pain in abdomen.Reason for indigestion:Diseases: Some diseases like Gall bladder stones, Gastritis, Stomach ulcers, Cirrhosis of liver, Pancreatitis, Cysts, Heart diseases, Gluten intolerance, Cancers, H. Pylori infection (stomach Infection), Thyroid disorder could be the reasons for Indigestion.Medications: Medications can have side effects and indigestion and poor appetite could be the side effect of the medication you are taking, so consult your physician if you experience indigestion after taking a medication.Fecal material stuck in the colon causes bloating and indigestion.Substance abuse: Smoking, Alcohol and Drug abuse can hamper the digestive system directly.Stress: Some people switch to over -eating to divert their mind from stress as they feel happy, but this is the wrong way to deal with stress and it could result in obesity, indigestion and other metabolic diseases.Bad eating habits like over eating, foods that are hard to digest, foods having large amount of calories can cause indigestion.How to improve digestion:Green DetoxFasting: After a day of unhealthy and over eating, fasting the next day is a good idea to balance the calories. Fasting does not means you have to be empty stomach all day. One can also fast by consuming fruits and vegetables.Detox: Enema and non habit forming laxatives should be used judiciously to counter constipation and indigestion.Light exercise: light exercises like swimming, walking and jogging are best to improve the digestion prior to a meal.Bath: Bathing prior to the meal energizes the body, freshens up the mood and increases the hunger.Appetizers: Ginger, vinegar, sea salt or Pink himalayan salt, lemon, coriander, cumin has been used as appetizers for a long time. An appetizer corrects the digestion by stimulating digestive enzymes.High Fiber diet: Eat fiber rich diet including fruits and vegetables.Probiotics: Daily use of proboitics is good for digestion.Green tea: Green tea is believed to improve digestion.Clean EatingTip: Add Epsom salt, lime juice and apple cider vinegar to warm water, mix well drink this colon cleanses first thing in the morning. This should clean the bowel with a marked difference.Develop a habit of clean eating, cook food thoroughly and chew properly. When digestion is weak always eat light meals.Develop good eating habits: Do not fill the stomach like there is no tomorrow, always leave some space in the stomach, eat a little less than you could to ease some load of the digestive system. For proper working of digestive system, sleep at least 2 hours after the meal.Avoid:Suppression of natural urges like urine, flatus and stool to avoid bloating and weak digestion.Late night working shifts can upset the release pattern of digestive secretions in the stomach and can result in indigestion.Avoid bad habits like Smoking and Drug abuse. Seek professional help to get rid of these bad habits.Stress: There is always going to be stress in today’s world, learn to manage the stress.Avoid untimely eating, over eating and foods that are too heavy to digest.Alcohol: Taking too much alcohol can cause indigestion. Limit the use of alcohol to support the digestion.

Lifestyle Management Is Key to Healthy Living

Dr. Yogesh Joshi, Ayurveda
Lifestyle is a set of attitudes, habits, or possessions associated with a particular person. Lifestyle is related with the things, what a person dose in his daily routine. Lifestyle is related to what a person eats? How a person thinks? What a person dose for his well-being? And what is a person’s daily routine? Lifestyle has a very large effect on every once physical and mental health. We will se how lifestyle effects out body.Our body is a complicated machine. It is completely dependent on the nature for its nourishment. As we work daily and do our daily routine, our body elements have to face ware and tear. This ware and tear is to be replaced by good quality and quantity of the body elements. If these body elements are replaced by good quality and quantity then our body elements become healthy and no week loops are left in our body. But if these body elements are not replaced by good quality and quantity week loops are left in our body and that part starts creating stress in our body.This is the start of stress.Our body consists of following basic body elements:-1. Lymph2. Blood3. Muscle4. Fat5. Bone6. Bone marrowFurther they are classified in Proteins, carbohydrates, Fats and etc.We have different factories in our body to create these elements. Each factory has to be provided with good raw material to produce the good product. All the process in the factory should run in proper manner. Proper energy should be provided to each part of the factory to run the mechanism in proper way and all the waste products should be thrown out after the formation of the good product. If this process of formation of all elements is in proper way then only the healthy product is formed and when it is supplied to the proper place by proper way then only the body gets nourished in proper manner. If there is any problem in the process coordination between these elements is disturbed and our body starts generating stress in the body. As body and mind are related to each other stress effects on both mind and body. It is also seen that if mind is disturbed then it affects the body.Due to our existing eating pattern, working pattern which we say is our existing lifestyle our mechanism of digestion is disturbed. Due to this disturbed mechanism of digestion, forming of our body elements is also disturbed. Due to this nourishment of our body is not done and it creates week elements our body due to which our immunity system gets disturbed and person gets infection very easily. Due to decreased immunity, our body is not able to fight against the infection ,so we have to rush for a course of antibiotics. Further it also creates deficiency in our body and we have to take support various iron, vitamins, proteins, calcium & food supplements. Due to decreased immunity various systems of our body gets affected. Where there is more deficiency of the elements in the body, the particular system gets affected and different types of diseases are caused.By finding a correct cause and a place where the mechanism is disturbed, stress on the body and mind can be controlled. A person can regain the immunity by correction of lifestyle and there will be no necessity of supplements to be consumed. This will help a person to live a healthy and diseases free life for many long years.

Healthy Food Shopping on a Budget

Ms. Swati Kapoor, Dietitian/Nutritionist
Food prices are increasing everyday. Unfortunately, incomes don’t always keep up with it! This should not stop you from eating healthy. Here, we have some great tips for you on how you can eat healthier, and stay within your budget!Avoid Junk FoodTry to maintain a budget diary and note every time you spend money on food. Evaluate how much you spend on soda, cookies, packaged food, eat out lunch and dinner, etc and try to avoid them. It will keep you and your pocket healthy. This will also help you in spending more money on high quality food.Go SeasonalSeasonal fruits, seasonal vegetables that are locally grown, best match the nutrition requirements of people living in the area. The other advantage is that seasonal foods cost less to grow, so you pay the right price for them.  For example; in summers you should go for watermelon, mangoes, plum, berries, etc and in winters you can opt for oranges, peas, apples, turnip, spinach, fenugreek leaves, etc. However, all season fruit and vegetables like papaya, banana, etc can also help you. So, the more you focus on purchasing seasonal food, the healthier and tastier your meals will be and the more money you will save.Go Shopping with Grocery ListEvery time, before going to shopping make a list of everything you are going to purchase and focus on healthy and nutritious food and try to remain stick on it. By this you can avoid purchasing unnecessary foods and can manage your budget.Fresh foods over PackagedPackaged foods may contain high amount of sugar and sodium to act as preservative, but are also expensive. For example, instead of buying packaged orange fruit juices, try to buy whole orange fruit. Always buy fresh over canned or packaged foods. This not only save your money but also give you more nutrition.Be experimentalInstead of spending money on expensive unhealthy desserts, try making healthy desserts at home. For example; you can try homemade oatmeal cookies with less sugar, a piece of dark chocolate, or yogurt with fresh seasonal fruits.Be colorfulNatural colors in food correspond to a variety of nutrition. So, shop for fruits and vegetables of all kinds of colors. For example, use red and yellow pepper in green leafy vegetables or yellow corns and carrot in black beans and lentils. Besides providing you with great nutrition, they also make the food look delicious!Buy in bulk but Cook in PortionsIt sound strange but it is true to keep a healthy eating on a budget you should buy vegetable to grains to meat in a bulk, and store it well. This not only helps you in budget maintenance but also cut down your shopping time, thus, leaving you more time for everything else.If you stick with these healthy eating and food shopping tips, you’ll be healthier and save more money!

Healthy Diet for Teenagers

Ms. Swati Kapoor, Dietitian/Nutritionist
These days, due to peer pressure and the influence of glamour world, teenagers aspire to be in a skinny frame and in order to achieve that instantly, teenagers go with practices like surviving on carbonated drinks, artificial sweeteners, smoking and eating meager food.“Trying to stay thin can take you away from eating a wholesome diet, and lead to bad skin, dull looking hair and unhealthy nails”.Helpful Hints to Plan a Diet for Teenagers:Breakfast is the most important meal of the day. Never forget that.This should be the main meal while planning diet for teenagers. Breakfast kick starts your body after eight hours of sleep when energy was being slowly used up. This is the longest time your body will have gone without eating, so you need to fill up the supply of energy to get you through the day. About one quarter of your body needs is found in breakfast, and that’s a substantial amount to skip out on. It has been scientifically proven that your concentration levels are much lower if you don’t eat breakfast, and it may also lead to you snacking on unhealthy food throughout the day - so leading to you becoming overweight.Fitness and Exercise RegimesThese may be fast disappearing in a teenager’s life due to the lack of physical activity opportunities in schools, as well as the type of exercise on offer not always being appropriate or enjoyed by teenagers. What to do then? Walk everywhere, ride your bike, go running with a friend in a park nearby, go to the local sports, go swimming, there are local pools in most areas, start up a team yourself with local friends i.e. football or basketball, or even a running group.Healthy optimum foods which should appear in diet for teenagers:• Fresh fruit and vegetables (between five and ten per day)• Whole meal bread – Not white bread as it contains very few nutrients• Salads to include; lettuce, tomatoes, cucumber, celery, radish, beetroot, onion, nuts• Nuts unless of course you are allergic• Dried fruits such as apricots, raisins, dried berries• Fish – salmon, sardines, mackerel• Rice• Whole-wheat pasta• Six to eight glasses of waterUnhealthy foods which should not appear in diet for teenagers:• Any fast food – bought at a fast food outlet• Fizzy drinks of any kind – bought from shops or machines• Crisps and savory snacks in packets• Processed foods such as microwave dinners• Sweets, chocolate, ice-cream• Cakes and biscuitsRight now you may be thinking that you can’t live without a packet of crisps on the way home from school or that favorite fizzy drink, but unfortunately it really is up to YOU to decide! Only you can make those changes to your diet and your energy levels. If you are serious about being healthy, then think about your nutritional intakes and your fitness levels every day. Try not to be ‘faddy’ about being healthy, just do your best, be gradual and eventually it will become second nature!

Is Raw Food Diet Healthy?

Ms. Swati Kapoor, Dietitian/Nutritionist
People are constantly experimenting with food to lose weight. Some eat maple syrup all day while some eat raw or uncooked foods to get that size zero. Most fad diets are unhealthy. But sometimes even the more healthy seeming diets like the raw food diet may not be totally healthy. Let us tell you why eating raw food can or cannot be all that good for you.Raw diet consists mainly of uncooked, unprocessed plant foods. Raw food is low in calorie and usually sourced naturally. Eating a raw diet full of fruits and vegetables has its advantages of getting plenty of vitamins and minerals but there are a lot of missing nutrients in this diet that can lead to severe deficiencies.Vitamin B12 is the most common deficiency found in people that eat this diet. This nutrient is naturally available in animal sources and is critical to nerve and red blood cell development. Deficiencies can lead to anemia and neurological impairment.This diet doesn't have enough protein. According to ICMR minimum of 20-25% of adults daily calories should come from protein. Protein is a major component of all cells, including muscle and bone. It is needed for growth, development and immunity to fight off infections and protect the body.This diet might help you lose weight because how much raw food can you actually eat. Besides unhealthy weight loss it also makes your immune system vulnerable putting you at higher risk of falling sick or catching infection. Raw food diet lacks lycopene, usually found in cooked tomatoes, which are responsible for plasma lycopene levels, which are thought to play a role in disease prevention.Overcooking and heating is known to destroy nutrition in food. But did you know that cooking vegetables and beans actually enhances digestibility and absorption of many beneficial and nutritious compounds in the body? Cooking also helps destroy some of the harmful enzymes that interfere with the absorption of nutrients in the body.Recent studies confirm that the body absorbs much more of the beneficial anti-cancer compounds (carotenoids and phytochemicals - especially lutein and lycopene) from cooked vegetables compared with raw. Scientists speculate that the increase in absorption of antioxidants after cooking may be attributed to the destruction of the cell matrix (connective bands) to which the valuable compounds is bound.Eating raw food is good for health and is an important feature of a healthy diet. But that does not mean that one’s entire diet has to be raw to be in excellent health or lose weight. There are healthier ways to lose weight like eating a balanced diet and exercising. Our body requires all nutrients for optimum health.

7 Everyday Tips for a Healthy Stomach.

Dr. Neelam Nath Bhatia, General Physician
Metabolism changes with age , eat accordingly. A baby is different from a teenager who is different from a middle aged healthy adult who is different from a senior citizen at 60 +++We are talking about Healthy adults only.Drink a glass of water on waking up & not tea/coffee. Wait for half an hour to 40 minutes before taking morning cup of tea but no snacks Do not let acid collect in the stomach. Acid and bile are produced by liver and they are stored in gall bladder to be released toward stomach as an when food arrives here and stays for 4 hours while churning process of food is going on with the help of acid and bile , to make food soft and digestible.When there is no food in stomach, during fasting, acid starts eating on the inner walls of stomach leading to symptoms of acidity. Or if one has feasted, more acid is generated to meet the high demand, leading to bloating and symptoms of acidity.Avoid Both, fasting or feasting but it is not possible. Fasting purifies the soul and feasting connects us to people-humans beings are social animals.Drink some warm fluids every 2 hours or so. Take warm water with a spoon of honey , clear soups, green tea ,warm or steaming hot beverage with low fats, so that the acid gets diluted and keeps moving further. This rule is applicable during fasting also or to people who are diet conscious and are cutting down calories.Must Eat some healthy fats despite Dieting or being a Cardiac patient. One katori of Assorted Nuts plus a spoon of pure ghee or pure butter. Nuts do give us proteins along with good fats.Vegetables and fruits- Give us natural Vitamins and Minerals. Remember the rule of 5. Eat at least fruits and vegetables of 5 colors & of seasonal variety. But Eat according to constitution.Know your constitution and Do Not Compare with others. Sprouts and cabbage may suit one person of same age and of same constitution but can be detrimental for other with same Physique.Eat a High protein diet, with some simple to digest proteins like curds, milk, chhachh, cottage cheese (paneer), nuts, soy products.Too much emphasis is on Daal as a source of protein but if prices are going North, spend on other forms of simple proteins.Stay Away from PPI type of digestive products available easily over the counter. Do Not Eat Ranitidine type of medicines as a routine because if long term side effects.Take saunf, jeera, heeng, ajwain, chia seeds, ginger, garlic, haldi to improve digestion. These products are in our kitchens. If not there, go and buy them now.Must do Deworming Twice a year.

6 Healthy Lifestyle Foods You Must Include in Your Diet

Ms. Swati Kapoor, Dietitian/Nutritionist
There are wide varieties of healthy lifestyle foods to fight infection, boost energy and maintain healthy heart plus many more. Including such foods in regular diet combined with exercise may add years to your life span. So, stock up your kitchen with healthy foods and add them in your diet for rich nutrients such as antioxidants, fiber etc. that delivers more than just the taste. The following is the list of healthy lifestyle foods that must be included in your daily diet to boost your overall health and well-being:Garlic: It has antibacterial, anti fungal and antiviral properties. Garlic also works within the body’s vital systems, such as the circulatory, digestive, and immunological, to promote detoxification, cleansing, lowering blood pressure, strengthening the immune system and healing. All in all, garlic helps promote good health.Oats: Nothing starts the day off better than a big bowl of warm oatmeal. Oats has many benefits, particularly for the heart, that makes it a smart choice among healthy lifestyle foods. Oatmeal contains a special strand of fiber called beta-glucan which reduces levels of bad cholesterol and protect your heart. Oats also boost the immune system. Because oatmeal is rich in fiber, eating it in the morning will help stabilize your blood sugar.Beans: The unique combination of fibers, carbohydrates and vital nutrients make beans a premium source of nutrition and healthy lifestyle foods. Beans are high in soluble fiber that helps reduce cholesterol. The lean protein in beans helps maintain and promote muscle while complex carbohydrates provide a sustained energy source. Beans are naturally low in fat which is helpful in weight loss.Yogurt: It has power-boosting protein and bone-building calcium. Yogurt is a great source of bone-building calcium, but its real strength lies in live beneficial bacteria, known as pro-biotic, that keeps down the growth of harmful bacteria in your gut. Eating yogurt could help with inflammatory bowel diseases, ulcers, and urinary tract infections, which makes it popular among various healthy lifestyle foods.Olive Oil: Include two tablespoons of extra virgin olive oil in your diet each day. Olive oil is beneficial to your health and well being. Olive oil helps lower levels of blood cholesterol leading to heart disease and blood pressure. Olive oil is also packed with antioxidants called phenols, which may protect artery walls from cholesterol build-up.Sprouts: They have always been very popular as healthy lifestyle foods. Sprouts are excellent sources of protein and contain a wide range of different nutrients that can help maintain good health. Beside the nutrients, they are also abundant in enzymes, which can keep our bodies remain healthy and fit. Another thing you will love about sprouts is how easy it is to digest this healthy food. Sprouts also contain an abundance of highly active antioxidants that prevent DNA destruction and protect us from the ongoing effects of aging.