Facing the festive puff?  Here are simple eating habits to cut back |  health

Facing the festive puff? Here are simple eating habits to cut back | health

While August was all about Teej, Raksha Bandhan and Janmashtami celebrations, September was lined with festivals like Onam, Ganesh Visarjan, Vishwakarma Puja, Ziro Festival, Navratri and Pang Lhabsol Festival and October will continue with festivities in Dussehra and Diwali. This means an extended excuse to indulge in a lot of namkeen, gujias, sweets, etc., but too much festive cheer makes most of us feel bloated and bloated.

In an interview with HT Lifestyle, Luke Coutinho, holistic nutrition and lifestyle coach at Integrative Medicine and Lifestyle and founder of You Care, explained, “This occurs when there is a buildup of fluid or gas inside the body, and many lifestyle factors can contribute to it. In the wrong combinations, eating too much, not chewing well, not cooking foods the right way, poor digestion, sedentary lifestyle, lack of sleep, drinking less water, excessive amounts of alcohol, or Eating foods that are loaded with salt and preservatives. They make us look and feel bloated.”

Suggest some eating habits that can help reduce this puffiness and swelling:

1. Anti-bloating tea – Nature has gifted us with some herbs and spices that act as natural diuretics. Coriander seeds are one of them. Even a simple drink of coriander seeds can help flush out the excess and trapped water from your system, making you feel better.

Here is one recipe that works really well –

● 1 liter water in beaker/glass

● 2 tablespoons Jeera

● 1 tablespoon coriander seeds

● 1 tablespoon fennel seeds

● 1 teaspoon Ajwain

Soak overnight, boil water in the morning and reduce it in half. Make it like a diversion. Strain it and add it to another bottle.

– Sip all day.

2. Fennel meals after meals – Spices such as cumin (jera), black pepper (kali mirch), bishop’s herb (ajwain), fennel seed (the cultivar), thyme and parsley have carminative properties, meaning they prevent flatulence by supporting the digestion of hard-to-digest foods. Gas may form in individuals with poor gut health. In traditional ways of Indian cooking, these spices are anyway considered part of the recipe, but even the simple Indian practice of chewing fennel seeds or in a sauna after meals can help prevent or relieve bloating. Plus it’s a mouth freshener!

3. Chew slowly and savor each piece – Slow down the pace of holiday food. When we eat our food too quickly, we fail to use our teeth to break down food into smaller particles and send large, partially digested pieces of food to our stomach. This causes our stomach to produce more acids and enzymes to break down the food that our mouth should have been doing. This paves the way for acidity and indigestion. Further, these undigested pieces of food pass into the small intestine. These bits of food irritate the mucosal linings of the intestines, causing gut inflammation, bloating, increased acidity, and disruption of the gut microbiome. Have you ever experienced bloating after eating a heavy meal too quickly? This is because bad gut bacteria behave the wrong way and trap gas just because you’re eating too quickly and haven’t chewed.

With his expertise, Dr. Siddhant Bhargava, a fitness and nutrition scientist and co-founder of Food Darzee, shared, “During the festive season, we easily come to grips with our healthy diet. However, these changes in diet and eating patterns can affect metabolism, and gut health. , general health, and bloating is one of its repercussions that lead to physical discomfort. However, to make your life easier, there are plenty of things you can do.”

He advised, “First identify the cause of bloating to eliminate symptoms. For example, since many people experience bloating after eating certain foods such as legumes, high-fiber vegetables, fruits, artificial sweeteners, etc. that contain large amounts of indigestible compounds, it is recommended Limit these causative foods.Moreover, lactose intolerance is one of the most common conditions that cause bloating.So, if you are lactose intolerant, it is best to avoid dairy products.Also, increase your fiber and fluid intake in addition to physical activity. Stay hydrated. Drinking enough water is one of the most effective solutions to prevent bloating. It helps flush toxins from our system and keeps our digestive system moving.”

He added, “A glass of warm water mixed with lemon juice and a spoonful of fresh ginger will also help you get rid of bloating. It’s also essential to measure and control portion sizes, both at home and out when we’re at festival-related events. Limit foods high in salt and fats. Eat small amounts to give your digestive system time to work. If small meals are making you feel hungry and low on energy, eat a healthy snack like ragi crackers or eat some fruit punch. Measure your food, use smaller eating plates and eat slowly to reduce the risk of bloating.”

With that being said, the holiday season is just a different context. People suffer from bloating day in and day out, and it all comes down to this one inexpensive and practically free drug. It’s called lifestyle.

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