Ultimate Guide to Health and Wellness | Dr.Vishwanath

Are you looking for the best advice on eating healthy, living well, and staying fit?

The COVID-19 pandemic has taught everyone the importance of health and fitness. People are now more conscious about their well-being and looking for ways to maintain your health. If you are looking for answers to – what foods to choose, and what habits to incorporate into your lifestyles to maintain a good health? We have some best advices for you!

So, without further ado, let us move forward with the topic.

1. Diet : Having a healthy diet is the first and most imperative step that you must take to have a healthy lifestyle. Having a healthy diet shields us from so many diseases, and deficiencies like scurvy et cetera.
2. Exercise : Regular exercise is a must for having a healthy and fit lifestyle. If you do not have much time on your hands or do not regularly exercise, at least incorporate a brisk walk for a minimum of 20-30 minutes every day to be healthy.
3. Consult health consultants : Conferring Health and Wellness consultants to improve your lifestyle is another perfect option – especially for those who don’t have time to think and develop new ideas each day. These consultants can be there and help you in every step you need to have a healthy lifestyle.

   So now that you have a few solutions to start having a healthy and fit lifestyle, what are you waiting for? A healthy mind, body, and soul is waiting for you!

Breakfast Demystified – All Breakfast Myths Clarified

People say they eat breakfast like a king, lunch like a prince, and dinner like a pauper. It has some scientific explanations behind it, but the most logical answer would be that to start the day right and full of energy, we need power, don’t we? And that energy we get from breakfast. Therefore, it is vital to know the importance of breakfast to have a healthy life. Let’s discuss the common myths surrounding the most important meal of the day!

1. Skipping breakfast is healthy : No! Skipping breakfast is an unhealthy habit that needs to be broken immediately. Breakfast has its meaning hidden in the spelling itself; breaking the ‘fast.’ Eating late – around 10 pm or 11 pm or even midnight and then skipping breakfast altogether is very unhealthy and can affect your body adversely.
2. Have breakfast at any time in the morning : Instead of skipping breakfast altogether, try to incorporate small portions of protein with some small breakfast portions like fruits or eggs. Plan your dinner for the night, preferably 14 hours before your breakfast, recommended by the best dietician in Bangalore.
3. The right way of breaking the ‘fast’ is by eating carbohydrates : Another myth demystified. Eating carbohydrate-rich meals or a meal just consisting of carbohydrates early in the morning can lead to a spike in insulin levels, leading to insulin resistance and other diabetic-related issues. Having a balanced meal containing fibre, nutrients, proteins, and carbohydrates is better for having a healthy lifestyle.p

   So all-in-all we can say that breakfast is one of the most important meals of the day.

5 Healthy Ways You Should Drink Water

Up to 60% of the human body is made up of water. Water gives and sustains life for every living organism. But keep in mind that excess of anything is wrong, even water. If taken in excess, water can lead to many problems in our body, and the benefits of water will soon become harmful to our body.p

So how to know how much water is safe and what is the healthiest way to drink water?

Here we will tell you five ways you should drink water every day.

1. Consume about 500 to 650 ml of water early in the morning on an empty stomach. This is the best way to keep your internal organs active and running smoothly for the day ahead.
2. If you drink warm water, it will help cleanse your colon and increase the efficiency of the intestines.
3. Having a glass of lukewarm water 30 minutes before sleep can help retain energy levels and help your hormones’ optimal functioning.
4. Store water in copper or silver vessels and consume them daily. This is because silver and copper are free radical removers and will provide a cooling effect to the body.

The benefits of drinking water are uncountable. Water can do wonders for the human body from keeping you hydrated to weight loss and keeping you active to boosting skin health and beauty. However, to absorb the maximum benefits of water, make sure to consume it the right way!

11 AMAZING HEALTH BENEFITS OF COCONUT WATER

Coconut water is a superfood. It is packed to the brim with various nutrients, and it is very beneficial to drink a glass of coconut water every day. Did you know coconut water has a molecular structure similar to blood plasma? This is why it was given to soldiers intravenously during the Second World War instead of saline due to unavailability.

So, without further ado, let us discuss the 11 coconut water benefits to enhance your health.

1. Consume about 500 to 650 ml of water early in the morning on an empty stomach. This is the best way to keep your internal organs active and running smoothly for the day ahead.
2. Since coconut water contains potassium, it is also used to cure kidney stones.
3. Coconut water increases sperm count and motility, and thus it is used as an effective fertility booster.
4. Coconut water contains a lot of essential electrolytes and hence hydrates the body and is used as a promising hangover cure.
5. It is an excellent reserve of phosphatase and diastase. It is suitable for digestion. It also reduces acid reflux.
6. Coconut water has potassium, magnesium, and vitamin C, so it also helps in reducing blood pressure.
7. Coconut water is an excellent source of calcium, and hence it is suitable for your bones and will keep them strong and healthy.
8. Coconut water contains cytokines and lauric acid, known for its anti-aging properties.
9. Coconut water naturally has GABA neurotransmitters, acting as an anti-anxiety and anti-depressive natural drug.
10. Good for migraine pain since it contains magnesium.
11. Rich in sodium, calcium, potassium, and magnesium, it can pose as a good energy drink after a rigorous workout.
12. Having coconut water during pregnancy is vital as it improves the immunity of both the mother and the foetus.

Coconut water has a high concentration of vitamins, electrolytes, and minerals. In addition, since it contains potassium, coconut water is also helpful in lowering cramps.

5 Surprising Health Facts

Health is more essential than wealth because it keeps you alive. And this is a universal truth that everyone knows, and it was made highly evident during this pandemic era that we live in. So as a result, maintaining physical and mental health has become a top priority.

And it is with that mindset we present some surprising Health Facts that you may not know.

1. Optimism for prolonging life
   Yes! It is a fact that optimistic people live a longer life than those who often indulge in negative thoughts. It is because optimists tend to control their emotions better and are protected from the deterioration caused by stress. There is also a scientific correlation between optimism levels and decreasing levels of death from cancer, infection, and stroke!
2. Bananas are superfoods
   Bananas are a superfood for more than one reason! First, bananas can help you improve your mood, isn’t that fascinating? Bananas are filled with various nutrients like Vitamin A, B6, and Vitamin C. Bananas are also a rich source of potassium, phosphorous and carbohydrates, and proteins. In addition, being a rich source of vitamin B6, these helps produce serotonin, a mood stabilizer, and can help relieve depression and anxiety.
3. Tired? Exercise!
   Yes, you might think us crazy if we tell you to exercise when tired. But it is a surprising health fact that exercise can help relieve your tiredness. Light to moderate exercise can help in increasing blood flow through the body and thereby improve your mental health and mood so it can combat your fatigue.
4. Trans fat is not suitable for health.
   Trans fat is found in cheese, fried food, baked goods like cakes, frozen pizzas, etc. Trans fat is partially hydrogenated vegetable oils and saturated fats and is not right for cholesterol levels.
5. Too hot? Drink a hot beverage
   Again, another paradox. But it is true! If you are feeling hot, drink something hot to cool yourself down. It is proved by science that drinking a hot beverage increases the body’s temperature and induces sweating, subsequently cooling it down when evaporated from your body.

The 8 Common Doubts about Protein Powders

Protein powders have been in existence for a long time. People take it for losing weight, gaining muscles, or essentially those who require more protein in their diet. However, many doubts about protein powders circulated among people make them skeptical about their uses. So, here we are clearing the most common doubts surrounding protein powders:

1. What types of protein powder are there?
   There are many types of protein powder in existence, like Whey powder, Casein protein, egg protein, hemp protein, etc.
2. Who needs protein powder?
   Well, those people who are vegetarians and the main diet includes carbohydrates make the individual deficient in proteins. These people need it the most.
3. Tired? Exercise!
   Yes, you might think us crazy if we tell you to exercise when tired. But it is a surprising health fact that exercise can help relieve your tiredness. Light to moderate exercise can help in increasing blood flow through the body and thereby improve your mental health and mood so it can combat your fatigue.
4. When and how much protein powder is to be consumed in a day?
   2-3 spoons of protein powder along with breakfast are sufficient.
5. Which protein powder is best for fitness and weight loss?
   If weight loss is your goal, then a combination of casein and whey protein is suitable as they boost the basal metabolism of your body.
6. Can protein powder cause liver damage?
   There is no proper scientific study that indicates that protein powder can cause or trigger damage to the liver or kidneys.
7. What are the best protein powders out there?
   Casein powder and Whey powder are a few of the favorites among people.
8. Is protein powder intake compulsory?
   No. If you consume a sufficient amount of protein in your diet, you do not need protein powder.
9. What should be checked before buying protein powder?
   Look through the label before buying a protein powder, and must find ingredients like whey, casein, hemp, soy, rice, and pea protein.

Conclusion

Growing kids are actively involved in sports activities, and individuals who have taken up weight training programs also need protein powder in their diets. Protein is a vital nutrient and can affect your health and posture if the required amount of protein is not added to a diet.

Are You Consuming Fruits in the Right Way?

Fruits are one of the essential gifts of nature. For our bodies, fruits are a treasure trove of nutrients. In addition, fruits have numerous advantages, including the fact that they provide energy and fibre.

So, here’s the question for today: are you properly ingesting fruits?

• On an empty stomach or in between meals, fruits are the most nutritious foods to consume.
• It is always preferable to ingest whole fruits somewhat instead of drinking fruit juices.
• If you are drinking fruit juices, avoid tetra-packaged juices and opt for freshly squeezed juice wherever possible.
• It is not recommended to cook fruits because the heat will eliminate all essential nutrients.
• If you are drinking fruit juices, avoid heating them because this will cause them to spoil. Fruit juices that have been heated should never be consumed.

Fruits should be consumed in moderation due to the high concentration of natural sugars. Fruits should never be sweetened further. You must follow a 3-day fruit diet detox to detoxify your body to prevent lifestyle diseases such as cancer and other illnesses. Fruits are pretty filling because of their high water and fibre content. If consumed in the proper quantity, Fruits may be incredibly beneficial to your health, as they can make your skin glow and your body more wholesome overall. To get the most out of fruit juices, take little sips and mix the juice thoroughly with your saliva before drinking it.

11 Foods Rich in Antioxidants You Need to Include in Your Diet?

Antioxidants are our protectors that shield our cells from damage. They help in reversing aging or preventing aging and diseases. In addition, antioxidant foods help fight off diseases and infections and keep our bodies healthy. Of course, some antioxidants are present in our body, but it never hurts to have some extra help from outside, does it?

So here are the best antioxidant vegetables and fruits that you should incorporate into your diet.

1. Strawberries
   These are among the most popular berries on this planet and are a rich source of vitamin C. In addition, they contain anthocyanin, an antioxidant that helps reduce heart diseases.
2. Walnuts
   This food is rich in antioxidants, healthy fats, vitamins, and minerals. In addition, it protects our body from damaging chemicals that can cause infection.
3. Blueberries
   Berries are widely popular and so versatile that they can be added to our diets in many ways, like cakes, yogurts, milkshakes, etc. Moreover, this superfood contains many vitamins, minerals, and antioxidants known to strengthen the immune system.
4. Dark chocolate
   Dark chocolates and cocoa, in general, are high in antioxidants and polyphenols, and science explains that dark chocolate is also good for the heart if taken in moderation and is at least 80% chocolate.
5. Broccoli
   This superfood is an excellent source of antioxidants like carotenoids lutein, beta carotene, and zeaxanthin and helps maintain a good diet and lifestyle.
6. Guava
   This tangy fruit is rich in vitamin C, antioxidants, potassium, and fibre. In addition, this fruit helps us control free radicals and lowers blood pressure in our bodies.
7. Apple
   Apple is considered a highly nutritious food that is a rich source of antioxidants and fibre. As a result, it reduces the risk of having several diseases such as diabetes, cancer, and heart attack.
8. Plums
   Eating plums daily will provide you enormous benefits since it is a rich source of vitamin C, which is known as an effective antioxidant that helps to glow your skin and prevents acne and inflammation.
9. Eggplant
   It is aid that eating eggplant can fulfil 5% of the daily thiamine, fibre, and copper requirements. Additionally, it is a good source of antioxidants in the form of phenolic compounds.
10. Onions
    Being a good source of antioxidant compounds, onions contain flavonoids that make them highly nutritious food to eat.
11. Raisins
    Raisins are full of energy and vitamins. It contains antioxidants that are good for your health that keep your body strong.

Top Vegetarian Sources of Protein

To maintain a healthy diet, protein is one of the most vital components. Many of our cells and their functions are dependent on protein, and protein plays a significant part in the functioning of humans. But what if there are other options available to you? We have compiled a list of vegetarian sources of protein available for you.

Among the many nutrients found in vegetarian sources are the following:

1. Pulses and legumes are low in fat and high in protein, making them a healthy choice.
2. Cottage cheese, also known as Paneer, is an excellent source of protein, especially when consumed in the proper quantities. If losing weight is your goal, a paneer meal is a must.
3. In addition to being filled with protein, quinoa contains all nine essential amino acids, making it a great addition to any dish. The incredible thing about quinoa is that it is pretty simple to prepare and consume like a grain.
4. There are numerous sources of Paneer, such as tofu and soy, to choose from. It is so flexible that we have even produced soymilk out of the bean!
5. Amaranth leaves are a large, leafy vegetable high in protein content. It is also an excellent source of protein – if not the best – and it aids in the reduction of body fat.

Incorporating a small quantity of protein into your diet will positively affect your health. Those who cannot obtain a high protein vegetarian diet and suffer from a variety of protein deficiency disorders may consider supplementing with protein powder. If you don’t want to be protein deficient, you should consume between 60 and 80 grams of protein every day.

Why Eating Amla Daily is Good for your Health?

Amla, also known as Amalaki or Indian gooseberry, is a very well-known fruit grown in India, and that offers numerous health benefits. Some even refer to it as an elixir because it aids in developing immunity, the provision of health, and the extension of a person’s life span.

Amla is highly beneficial to your health for a variety of reasons, including the following:

1. It contains anti-aging characteristics and can assist in slowing down the aging process because of its anti-inflammatory effects.
2. It has a solid defensive mechanism, which helps combat sickness effectively.
3. It is a good balancer, as it helps keep all of the functions in the body in balance.
4. Amla can both improve and cure vision.
5. Amla can assist you in lowering your blood sugar levels by a significant amount.
6. It is beneficial in strengthening bones and making them almost unbreakable.
7. Amla aids in reducing and eliminating acidity in the body.
8. Amla is beneficial to the liver since it helps to wash out toxins.

Amla is a distinctive element in Ayurvedic remedies, with a high nutritional value. It works slowly but effectively, and has fewer adverse effects than ginger, so people concerned about producing excessive stomach acid should choose Amla over ginger.

Amla is also highly adaptable, and it can be consumed in a variety of forms, including raw berries, powdered extracts, and even pickled extracts, depending on your preferences and health needs. In addition, Amla is good for your health since it includes significant amounts of calcium, phosphorus, iron, carotene, and a slew of other nutrients, which can only be discovered by experimenting with it for yourself.

Supplements Vs Natural Nutrition

Our body has the capability to process Vitamins, Minerals, Proteins, Carbohydrates and other nutrients better when they come from vegetables, fruits, nuts, and natural food. They are available for the body in forms that allow the body to absorb only the required amount of natural nutrients and reject the rest through body’s excretory system. But in when it comes to supplements, the nutritional content is not available in forms that allow the body to do this; and hence, the body ends up absorbing what is more than required and over years leading to cognitive disabilities or other health hazards.

Most of the doctors recommend the following supplements to their patients when they detect a deficiency of those particular nutrients in thei bodies. As the body ages, the ability to digest many natural foods reduces. Hectic lifestyles and city life often is a deterrent in eating healthy as most people do not have time to cook and eat healthy meals. They depend heavily on ”ready to cook meals,” bread and other foods available in takeaway joints.

1. Multivitamin -Minerals Daily
2. Omega 3 Fatty Acid Daily
3. Calcium Supplement Daily
4. Probiotics Three Times a Week
5. Vitamin D Supplement

In an ideal situation, consuming natural nutrients is better for the body, however if you have a hectic lifestyle and you often end up eating nutritional bars, chocolates, burgers and other readily available food items, then it is a good idea to consume the supplements so that your body does not suffer due to their deficiency.

7 Amazing Medicinal Benefits of Bay Leaves You Must Know

Many of you use bay leaves while making curries and biriyani. Apart from the amazing aroma, they are rich sources of some of the most important vitamins which our body needs like- Vitamin A, Vitamin C, and folic acid. Let’s look at the seven most important benefits of bay leaves-

1. Bay leaves control diabetes and are extremely beneficial for individuals who have a higher risk of developing Type 2 diabetes.
2. Bay leaves are known to have caffeic acid and rutin (a bioflavonoid). These are very helpful to toughen the wall of your heart and even help in reducing the bad cholesterol from your body.
3. This amazing medicinal herb, as per the principles of Ayurveda, has been proven helpful to the digestive fire and stimulation of healthy digestive juices. They also remove toxins from the body.
4. Bay leaves have anti-inflammatory properties and reduce joint pains, sprains, arthritis. They can be grounded and a paste along with castor oil and mint leaves can be applied to the area which has pain. It should be boiled with water and the clear water should be consumed daily by the patient.
5. The catechins and phytonutrients present in bay leaves help in destroying cancer cells from the body.
6. Due to the antimicrobial properties, bay leaves are useful in treating fungal infections.
7. The ‘linalool’ (a monoterpenoid) present in bay leaves helps to lower the level of stress hormones from your body.

Facts You Must Know About Magnesium

70% of our bones are made of magnesium (chemical symbol Mg), and this mineral is essential for the proper functioning of nearly 600 enzymes in our body. If you are unable to consume magnesium through natural sources of food, then consuming magnesium supplements is must for the healthy functioning of your body.

Symptoms of Magnesium Deficiency

Muscle cramps, muscle weakness, insomnia, headaches, migraine and anxiety, are mild signs of magnesium deficiency.

The severe symptoms are

• Cataract
• Convulsions
• Coronary artery disease
• Arrhythmias (abnormally high heart rate)
• Depression
• Hearing Loss
• Osteoporosis
• Seizures

Deficiency of magnesium can lead to an increase of calcium and sodium in the cells, resulting in high blood pressure. Low levels of this mineral in the body could speed up ageing.

There are multiple magnesium benefits to our body. Pumpkin seeds, almonds, spinach, cashew nuts, peanuts, shredded wheat, soy milk, black beans, whole wheat bread, avocadoes, potatoes, brown rice, yoghurt, oatmeal, kidney beans, bananas, cocoa powder, salmon, raisins, apples, carrots and milk are naturally magnesium-rich food items. You should include these magnesium foods in your regular diet.

Preventing Magnesium Deficiency

• Avoid sugar and refined carbohydrates which deplete the natural magnesium present in food.
• Processed foods, fish and certain medications have high levels of mercury, which causes magnesium deficiency.
• Overuse of chemical pesticides and fertilizers and soil erosion has also reduced the level of magnesium in the crops, which in turn results in decreased levels of magnesium in the food that we eat.

Over usage of alcohol can lead to magnesium deficiency.

Best 6 Healthy Cooking Oils

We Indians use oil in preparing all our food items and in different parts of the country, due to their availability, different types of natural oils are used. Sunflower oil and rice bran oil are used across India in most of the cuisines. Coconut oil is primarily used in Kerala, Tamil Nadu and the Southern part of India. Sesame (til) oil is used in Rajasthan and Andhra Pradesh.

Mustard oil is typically used in West Bengal, Orissa and Assam for frying fishes, brinjal, potatoes, pointed gourd (parwal) and other vegetables. Maharashtrians, Gujratis and Kannadigas use and groundnut oil primarily for cooking palyas (vegetables), dosa and pooris (fried bread).

Let’s look at the list of all the healthy cooking oils-

1. Coconut oil (cold-pressed) – It is a myth that coconut oil is bad for heart and is responsible for cholesterol assimilation in the body. It hinders the growth of carcinogenic cells (cancer causing) in the body.
2. Cow’s ghee – Does not contain trans-fat and is a rich source of Omega-3 fatty acids. Known for its short fatty acid chain and butyrate richness, pure ghee from cow reduces inflammation and improves digestion too. Studies show that Conjugated Linoleic Acid (CLA) reduces insulin resistance and melts body fat effectively.
3. Avocado oil (for medium heat cooking and salads) – Rich source of vitamin E and monounsaturated fats.
4. Extra Virgin Olive oil (for low heat cooking and salad dressing) – Loaded with polyphenols and antioxidants.
5. Groundnut oil (cold-pressed) – Full of monounsaturated and polyunsaturated fats.
6. Sesame oil (cold-pressed) – Loaded with calcium, magnesium, copper, iron, and vitamin B6.

12 Exciting Facts about EXERCISE

Let’s look at some of the interesting facts about exercise –

1. If you listen to music while working out, it improves your performance by 15%. Turn on the volume of your speaker, or laptop and enjoy your exercise regimen.
2. Exercise can help improve your brain performance. Studies have shown that doing cardiovascular exercises can help create new brain cells, which in turn improve brain activity, memory, alertness and brain-function.
3. Exercise can improve neural response and make your memory sharper. When you exercise, the body produces cells that are responsible for memory and learning. Martial arts and yoga practices have shown to improve neural health.
4. When you run at a pace of 1 mile in 10 minutes, you burn nearly 104.3 calories.
5. Exercise helps build muscle mass and burns harmful cholesterol.
6. Exercise for 45 minutes, thrice and week and you can keep looking young. Regular exercising delays signs of ageing.
7. When you have more muscle than fat, you can consume more calories.
8. Regular exercising boosts your immune system, which strengthens your body from within. So, you get stronger and don’t fall sick often.
9. Exercising releases a hormone called endorphin. This feel-good hormone will improve your productivity at work and you can do more in lesser time.
10. As you exercise, the sweat released cleans the pores and removes the dust clogged in them. It helps reduce acne and pimple breakouts and makes your skin look healthy.
11. As you exercise, you confidence levels are built.
12. Regular exercising can help you sleep better.

Basic Understanding Of Yoga : Significance of Yoga On Our Health

Yoga was developed in ancient Indian and the word means ”addition.” In the broader sense, it means the unison of soul with the supreme soul or God. There are various yoga postures which are known as ”Asanas” that help us to remain fit and work on the various systems in our body. To have a basic understanding of yoga, we need to have a good understanding of our anatomy and the forces which drive it.
Yoga enhances our self-awareness. During any yoga practice, a lot of importance is given to our breath. Respiration is one process which starts as the fetus develops into a baby and it is with us till we die. Even for a person who is brain dead, the process of respiration continues.

Equanimity, steadfastness, and clarity of thought are few of the results of yoga. Someone who practices yoga on a daily basis is calm and has higher levels of self-control. They can have better control on their five senses- Hearing, smell, sight, feel and taste. Even the sixth sense or the power of intuition is developed with the regular practice of yoga.

When we perform yoga with awareness and dedication it attracts the cosmic energy of a certain wavelength from the universe. This energy has the power to heal the body and mind from within. It elevates the thought process and a person who has dedicated his/her life to yoga starts creating a distance from materialistic things and starts seeking spiritual self-actualization.

Simple Every Day Practices for a Healthy Digestive System

Ayurveda believes that everything in our body is linked to our digestive system. If we have a healthy digestive system, and the food we eat gets digested properly, it helps in creating blood, cells, tissues and muscles and all other important parts which are necessary for the body.
If our digestive system is flawed, then there will be a formation of acid and gas and the food will not get digested properly. The nutrients will not be absorbed by the cell lining inside the intestines and will be thrown out as excreta. Ayurveda believes that there should be perfect harmony of the three elements in the body- kapha (mucus), vaat (air), pitta (bile juices).

It is very important that we eat nutritious food and that the food that we eat is properly digested so that the body receives the nutrients from the food. Let’s look at some of the easy practices to keep our digestive system healthy.

• We need to eat in right quantity at right time every day. If you eat four meals- breakfast, lunch, evening snacks and dinner, then ensure that there is at least four hours of gap between each meal. We should eat breakfast like a king and dinner like a pauper. We should be awake for at least four hours after dinner for the food to be properly digested.
• Adding fiber to your meals will ensure that you have good bowel movements.
• Probiotics contain “friendly” bacteria like the bifidobacteria and lactobacilli that can aid digestion and improve your gut health.
• Citrus fruits like lemon and orange activate the salivary glands and pancreatic secretions and also create a healthy environment in the gut for the “good” bacteria. However, citric fruits should not be consumed in complete empty stomach as they form acids.
• Coriander, peppercorn, cumin, chilli, ginger and turmeric enhance secretion of bile from the liver, and help in digestion.
• Drink about 3-5 liters of water.
• Add good fat like almond, coconut, walnut and olive oil to your diet to promote gut bacteria growth and reduce gut inflammation.
• Quit bad habits like chewing gutka, smoking and over-usage of alcohol.

Natural Home Remedies for Gas Problem-Flatulence

Bloating, belching, flatulence, belching are common names for the same problem and many people face them on a regular basis. Here are some of the common tips to improve digestive system-

• Ginger has zingibain, which is a protein digestive enzyme that enhances the digestion process and reduces gas formation and bloating. Adding ginger to your curries or drinking lemon juice with ginger helps in digestion.
• Papaya contains papain enzyme, which aids protein digestion. Also, it contains antioxidants and flavonoids. Have papaya with your morning breakfast and your entire day will be good.
• Pineapple also has a protein digestive enzyme called Bromelain, which can help reduce flatulence. Having raw pineapple along with curd during meals will aid in digestion.
• Natural yogurt, kimichi, dark Chocolate, and other probiotics.
• Add fennel seeds (saunf) and carom seeds (ajwain) to your curries or eat it raw after every meal. Since ancient times, Indians have followed this habit of eating them as mouth freshener after every meal.
• Jeera (cumin seeds) should be added to curries, or jaljeera (cumin seeds water) should be taken after meals.
• Eating raw basil leaves, or adding them to tea helps in digestion.
• Drinking peppermint tea and chamomile tea helps in reducing bloating.
• Drinking ample water, and having water before every meal aids in digestion. Water should not be taken along with food as it washes away the digestive juices. Ideally one should drink water one hour after a meal.
• Taking triphala powder {Emblica officinalis (Amalaki), Terminalia bellerica (Bibhitaki), and Terminalia chebula (Haritaki)}, along with water after dinner will help you to clear your bowels in the mornings.
• Have an early dinner by 8 PM and have 8 hours of sleep.

KNOW ABOUT COMMON INFECTIONS IN SUMMER AND TIPS TO PREVENT THEM

Summer weather due to the increased humidity and heat encourages the microbes to multiply manifolds, thus, causing infections. Bacterial and viral infections show an upward curve during the summer season.

Let’s look at the common infections in summers, and ways to prevent them-

• Diarrhoea and food poisoning – If food items are kept outside, it starts rotting which means bacteria and fungi starts growing and if someone eats that food will definitely get an upset stomach. You need to keep your food in refrigerators and it is better to consume food within 2-3 hours of cooking.
• Summer colds – A type of virus known as enterovirus produces cold-like symptoms that are more severe than the common winter cold. This might even lead to meningitis which impacts children a lot. It impacts the brain cells and the patient gets very high fever. The way to safeguard oneself from this disease is to avoid visiting crowded places and work on your inner immunity. Sleep well and try to keep stress at bay. Eat healthy and exercise regularly.
• Chickenpox – Chickenpox is caused by the varicella-zoster virus which usually crops up in summer. Even though it is common in children, sometimes in impacts adults too. Everyone should take the requisite doses of chickenpox vaccine. Even the adults who didn’t get the chickenpox vaccine in childhood and have a risk of exposure can get the vaccine.
• Eye Infections – Wash your hands properly before touching eyes and wear sunglasses when you are out.
• Jaundice due to Hepatitis A – Take the requisite vaccine and the booster dose. Drink hygienic water and do not eat food from street vendors. Cut fruits sold outside often are washed with contaminated water and become a major cause of jaundice during the summer months in India.