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How to Improve Gut Health?

May 10, 2022

You might have heard about gut health a lot lately. Do you know if your gut is healthy? Your gut is an important part of your body. Keeping your gut healthy will help your body to stay healthier overall and lead a better and quality life. Thus, we are here to help you learn more about the gut, gut functions, poor gut health symptoms, and most importantly, the ways to improve gut health. Keep reading to discover all about your gut! What is the Gut & its Function? The Gut is also commonly known as the digestive system or the Gastrointestinal Tract, that is the GI tract. It is mainly responsible for digestion of the food you eat, absorption of nutrients, and excretion of waste as required by the body. It is a long tube-like structure present in the body starting from the mouth and ending at the rectum. Your gut consists of a vast variety of bacteria along with a few viruses, parasites, and fungi present mostly in the intestine. They collectively make up the microbiome inside your gut. The microbiome is essential to your body as it helps in the development of the immune system and the synthesis of some vitamins. In fact, your whole body has trillions of bacterias present which help in performing various important functions in your body. If you have a healthy gut and microbiome, it can even help in warding off serious diseases like diabetes, obesity, cancer, depression, etc. A healthy gut maintains a delicate yet proper balance of both good as well as bad bacteria. Both of these types of bacteria are important where an imbalance can lead to health issues of all sorts Importance of Gut Health To understand the role that your gut plays in your overall health, it is important to look at the effects it has on various parts of the body. Below we will discuss how your gut affects some significant functions going on in your body. Unhealthy Gut and Effects on the Body Heart Diseases and Gut Health The bacteria that are present in your gut are responsible for all sorts of functions. Every person has a different environment in the microbiome with different compositions of bacteria. This can depend on the type of food that you eat and your genetics. Hence, research has found that your gut health can help in identifying the risk of heart attacks or strokes. These heart diseases happen due to the formation of a compound called TMAO or Trimethylamine N-oxide. Your gut bacteria form TMAO from food items like eggs and red meat. And elevated levels of TMAO can result in hardening of the arteries causing heart attacks and strokes. Therefore, a healthy microbiome is highly beneficial for your heart health. Kidney Health and Gut Health TMAO can also cause chronic kidney diseases which can further change the composition of your gut microbiome. This can lead to the overgrowth of bad bacteria resulting in the breaking of the intestinal walls. If your intestinal walls break, the bacteria can go out of the intestinal area which is known as a leaky gut causing more inflammation in the kidneys. Thus, to keep your kidneys healthy and functioning well, it is highly important to have a healthy gut. Skin and Gut Health If you have a leaky gut, then it can even lead to inflammations in your skin as well. These inflammations can lead to different skin problems like acne vulgaris and psoriasis. In other words, having a healthy gut is vital if you want healthy and glowing skin. Immune System and Gut Health The microbiome plays a highly crucial role in the functioning of your immune system. The bacteria of your microbiome prevent any external toxins to invade the body. More importantly, having a healthy gut ensures that the bad bacteria in your gut don\’t attack your own body cells which effectively assists the immune system. In other words, poor gut health can lead to a rise in autoimmune conditions in the body. Gut Health and the Brain Your gut and the brain are interrelated to each other as well. Both your gut and brain are interconnected to each other where your gut health will affect how your brain functions and vice versa. The gut is directly connected to the brain through millions of nerves. In fact, your gut even produces several chemicals like serotonin and dopamine which affect the functioning of your brain. Due to the presence of a large number of nerves and neurotransmitter chemicals in your gut, which is similar to the central nervous system, the gut is also known as the second brain. A third connection between the gut and the brain is through the immune system of your body. When the gut is in an unhealthy state it increases inflammation in the body because of a leaky gut. This can lead to a few brain disorders like Parkinson\’s, Alzheimer\’s, autism, etc. Gut Health and Mental Health In recent times, people have started focusing on their mental health which has brought a lot of major mental health issues into the limelight. And as we are talking about the gut-brain connection, it is important to go through the effects of gut health on your mental health as well. The inflammation from the gut can lead to disruptions in the chemicals released to the brain. This can lead to mental illnesses such as stress, anxiety, and depression. And this in turn affects the gut by creating issues in digestion like feeling gassy and uneasy in the stomach while being stressed. While research is still being done about this gut health and mental health connection, there are still a few ways to overcome issues like this. You can consider practicing meditation or any other form of relaxation technique as a healthy mind leads to a healthy body and a healthy gut. How to Check your Gut Health? Since you now know the importance of gut health, you might also want

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Tips To Prevent Period Weight Gain

April 26, 2022

Have you ever faced weight gain during your periods? Women face a lot of challenges in their day-to-day lives. And one that bugs the most is period weight gain where you face sudden fluctuation in your weight. You can experience various premenstrual syndromes around your periods. It includes symptoms like mood swings, backache, acne, cramps, and even weight gain. Most women around the world experience weight gain due to PMS. This weight gain usually lasts for around a week or so after your monthly period\’s end. Unfortunately, despite being an issue that affects most women, there is not much awareness about this topic. So, we will take a look at the causes, symptoms, remedies, and everything else about period weight gain. With this article, you can be well versed about period weight gain. Should you Worry about Period Weight Gain? So, first things first. Should you worry about this sudden weight gain around your periods? Thankfully, the answer is no. There are various scientific explanations for this fluctuation in your weight. Period weight gain is fairly normal and seen in most women. This fluctuation is usually around 1-2 Kgs which comes back to normal within a week after your menstrual cycle ends. Causes of Weight Gain during Periods Around your menstrual cycle, your body goes through many hormonal changes. It mainly involves fluctuations in progesterone and estrogen levels. The level of these hormones increases and decreases during the whole cycle of approximately 28 days. Since it varies the most during your menstrual cycle, it causes symptoms like weight gain. Below, you can learn the possible causes leading to weight gain when you are on your periods: Water retention: Due to an increase in progesterone and estrogen hormones levels, your body tends to retain more water. This leads to a bloated stomach that can signify weight gain. Irregular exercise: You might leave working out during your periods due to cramps or some other PMS symptom. Unfortunately, this can lead to a feeling of weight gain and can also affect your mood. Bloating: Bloating is a common symptom of periods and a bloated stomach can make your clothes a bit tighter. Constipation: Due to hormonal changes, your digestive process gets affected. This can lead to constipation issues which can increase your weight. Caffeine: Excess caffeine in your body can lead to bloating which can give you a feeling of increased weight. Increased appetite: PMS is known to increase food cravings, especially for sweets and salty food. This leads to water retention resulting in temporary weight gain. Most of the time, your weight increases due to water retention or bloating. Your body may retain water or face bloating issues because of various possible reasons. Thankfully, there are some remedies to help you in the long run for reducing water retention and bloating during periods. Should you Check your Weight during Periods? As you know by now, your period weight gain is temporary and will go away once your periods are over. Although, checking weight during this time can affect your confidence and give you anxiety about your weight. Therefore, it’s better to not check your weight during this time to avoid any confusion and unnecessary tension. Tips to Reduce Weight Gain Symptoms There are certain ways to reduce the symptoms of periods including weight gain to a certain extent. Of course, you can’t remove the weight gain altogether. But you can still do a bit to make yourself feel better and help in managing the symptoms. Most of the time it’s just water weight which can be tackled with some easy remedies. Let’s have a look at some of them: Healthy snacks: Food cravings during your periods can be quite irresistible. So, you can stock up on healthy snacks that can help in avoiding weight gain due to extra calories. Not only that but these healthy snacks won’t make you feel guilty afterward as well. Proper water intake: Having a proper water intake of on average 2-3 liters per day can help in shedding off the extra water that your body is holding. Easy to digest food: During your periods, your digestion can get affected even while eating home-cooked food. Thus, it can result in constipation or other stomach issues. In these cases, it is a better choice to eat easy-to-digest foods to make digestion easier for your body during your periods. Magnesium: According to research, magnesium has shown to be effective in reducing water retention, bloating, and other PMS symptoms. Magnesium food sources include leafy greens, nuts, legumes, and others that can be helpful around your periods. Vitamin B6: Research has also shown that Vitamin B6 is effective in reducing bloating and water retention. Its food sources include fish, peanuts, soybean, oats, etc. Reduce salt intake: Excess salt in the body can make the body hold more water leading to water retention. Sleep well: A good night’s sleep can improve your metabolism and help in avoiding the cravings caused by deprivation of sleep. Long Term Prevention Remedies You also need to consider some more remedies to prevent period weight gain in the long run. By making the following lifestyle changes, you can effectively control your weight during your periods: Complex carbs: Consuming complex carbs with whole grains can help with period cravings which lowers the chances of weight gain. Limit salt intake: Salt makes your body hold the excess water. So, reducing your salt intake by avoiding fast food and canned food can help in the long term in avoiding such issues. Regular exercise: Exercising regularly can help with bloating issues quite a lot even if it is some light exercise, yoga or just taking a walk. Therefore, it is good to keep some movement during your periods to avoid weight gain. Reduce stress: Excess stress increases your cortisol levels which can worsen your PMS symptoms including bloating. So, try meditating or other ways to reduce stress. High fiber: A diet high in fiber and variety can reduce constipation issues. Hence,

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Why Most Diets Fail?

April 19, 2022

Thinking about getting on a diet? Does it make you scared to imagine what all you will have to quit eating to get your dream body? If yes, then you got the concept of dieting wrong. So today, it’s time you get familiar with actual dieting. Diet is a term derived from the Greek word \”diaita\” which basically means the way of life or the way of living. Hence, a diet was not just a pattern of eating to lose weight as we are familiar with it nowadays. Instead, it is the type of lifestyle a person has, which includes their eating habits and lifestyle habits. There are numerous diets around the world, some are more popular than others, but still, they fail to accomplish their purpose most of the time. You must have tried at least one of them to lose weight but got disappointed with the progress you were making as they were not sustainable. Thus, in this article, we will look at the possible reasons why the trending and fad diets nowadays don’t really work and why most diets fail. More importantly, you will even learn about the best ways to maintain your health and achieve your fitness goals. Trending and Fad Diets To know why diets don\’t work, let\’s analyze some of the trending and fad diets nowadays and weigh the advantages and disadvantages to get a better understanding of where the approach goes wrong. While there are all sorts of diets that you can go for, following are some of the most popular trending and fad diets: Paleo Diet This diet mimics our ancestors who were hunters and gatherers and was prevalent around 10,000 years ago. Mainly a paleo diet means having whole foods, fruits, meat, nuts, seeds, etc. while avoiding any processed food items, dairy, legumes, and grains. Although, this is a controversial diet as most people consider current agriculturally produced food to be comparatively unhealthier since modern agriculture is not considered as good as the one during the caveman era. Advantages Helpful with type 2 diabetes. Reduces inflammation and digestive stress. Helps with weight loss. Disadvantages A very restrictive diet with limited food options. It is sometimes possible to overeat. This diet primarily requires a person to consume meat which is impossible for vegetarians. The absence of grains and other food groups can lead to the loss of certain vitamins and minerals. Keto Diet The Keto diet is one of the most popular currently trending diets because of the relatively faster results that come with it initially. Keto is a low carbohydrate high-fat diet. But as carbs are also important for the body, not getting enough of them will put your body in a metabolic state called ketosis. In this state, your body doesn’t have enough carbs for energy requirements and instead uses fat for energy. A standard keto diet has 70% fat, 25% protein, and 5% carbs. Advantages Reduces appetite which helps in being consistent with dieting. Speeds up metabolism. Helps in weight loss when in a calorie deficit. Great for type 2 diabetes. Helps in reducing the risk of Alzheimer\’s disease. Improves symptoms of metabolic syndrome. Disadvantages Very restrictive Can get expensive May lead to loss of muscle mass Not enough energy to workout Almost impossible for Indians as legumes and rice are our staple food Can cause issues with your lipid profile Unsustainable in the long run Low in fiber During the initial weeks, you may experience Keto flu which has symptoms like digestive discomfort, headaches, nausea, and lack of energy. Intermittent Fasting An intermittent fasting diet is among the most trending ones and almost every other person has given it a shot. Intermittent fasting is an eating pattern that includes consuming two meals a day and fasting for 12-16 hours every day. Well, it works by putting you in a calorie deficit by excluding one whole meal from your diet. Even though some do pretty well with intermittent fasting, it is not for everyone. Advantages As it involves fasting for a time period, it is not very restrictive in calories and food items Helps in reducing inflammation It may help in boosting metabolism It may or may not be helpful with type 2 diabetes Can improve heart conditions Helps in weight loss Disadvantages Increases cravings During the initial stages, you can feel headaches, bloating, nausea, etc. In women especially who suffer from PCOS long hours of fasting can worsen insulin resistance Unsustainable in the long run Disturbed sleep 800-1000 Calorie Diet Such a type of diet is used very rarely and under the supervision of a specialized doctor as it has potential risks involved. Here basically, you will be consuming very low-calorie food items aimed at rapid weight loss. Hence, such a diet is used only in the cases of adults who are obese and those who are at a medical risk because of their weight. You should not get on such a diet without consulting a doctor as an average adult male needs 2000 Kcal and a female needs 1600 Kcal a day even with a sedentary lifestyle. Advantages Can help in reducing weight rapidly to manage morbid obesity Can help with diabetes, cholesterol Disadvantages Too low calories can slow down metabolism Unsustainable for longer periods This can lead to low energy and fatigue Can lead to hair fall, muscle loss, dull skin, and amenorrhea. High Protein Diet A high protein diet includes higher protein and mostly low carbohydrates. It’s considered a safe option for a shorter period of time. Here, you would be consuming more protein than required. And you will have to avoid highly processed food items and focus on choosing healthy protein sources from plants and animals. Advantages Reduces hunger cravings Can boost metabolism Helps in weight loss Helps in increasing muscle mass Disadvantages Limiting carbs too much can lead to deficiency in some nutrients Can affect kidneys by creating harmful metabolic waste Can increase ammonia and uric acid levels in the blood. Unsustainable

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How to Get Rid of Bloating?

April 5, 2022

Remember the time when you were looking forward to an exciting day? Then it got ruined because you got a bloated stomach? We’ve all had such an experience at least once for sure! Is it because of something you ate or because you didn’t eat? Since it can be quite frustrating, today we will learn how to get rid of bloating and more. In this article, we will be discussing the definition, symptoms, causes, and finally, tips to prevent bloating. What is Bloating? First of all, it is common to have a bloated stomach and it can happen occasionally. Bloating is a gassy feeling in your stomach that you may have experienced often. It makes your stomach feel tight or pressured with gas and gives you an uneasy feeling. While this usually goes away on its own, sometimes it does take remedies to get better. Although, if you experience a bloated stomach quite often, then you should seek medical help for it. Symptoms of Bloating Bloating can have varying symptoms depending on person to person. If you are facing bloating, you can experience a few or all of the symptoms given below: Gas Pain in the abdominal area Belching/burping frequently Nausea While these symptoms are among the common ones, it’s possible that you might face some other symptoms as well. In any case, if it\’s bothering you a lot, make sure to consult a doctor before making any changes in your lifestyle or diet. Causes of Bloating While we have already seen the possible symptoms, let’s take a look at the possible causes of bloating as well. Again, these are not all of the possible causes, just the common ones. Mostly, it’s a matter of your diet, lifestyle, or even your health issues in some cases as explained here: Too many carbs: Carbs, particularly processed carbs, require water to break down into energy. Having too many carbs causes water retention leading to bloating. Fast eating: If you eat or drink too quickly, the increased amount of swallowed air leads to gas. Excess salt: Salt is an integral part of your diet but having too much salt causes water retention resulting in bloating. Constipation: When you are constipated, the stool in your system gets fermented by bacteria leading to gas and bloating. Food Intolerance: You may be intolerant to some food types which can affect your digestive system resulting in bloating. Therefore, it is advisable to try to identify if you experience bloating after consuming a certain type of food item. Premenstrual Syndrome (PMS): PMS happens because of changes in hormones when the menstrual cycle is about to begin which leads to water retention as a PMS symptom. Hence, most women experience bloating because of this. Celiac disease: It is an autoimmune disease where the small intestine is not able to absorb nutrients from the food properly, leading to bloating and gas. Overeating: Eating too much food can lead to bloating or gas as now you will have more food than required to digest. Irritable Bowel Syndrome (IBS): It is a disorder that affects the large intestine and bloating is one of the common symptoms of IBS. FODMAP: When you consume high FODMAP foods, your body draws in more water into the intestine which leads to bloating. How to Reduce Bloating Immediately? By now, you may be wondering if there is anything that can provide you immediate relief from a bloated stomach. So, let’s have a look at some remedies that can help with bloating in the short term: Stay hydrated: Make sure to drink plenty of water in order to avoid water retention in the body and also to flush off excess sodium from the body. Yoga: Doing yoga can improve your blood flow in the digestive tract and can also ease the pain caused by bloating. Take a walk: A walk or any light exercise that moves your body can be beneficial in the movement of gas in your digestive tract which can give you relief from bloating. Ginger/lemon tea: Ginger and lemon are known to be good for the digestive system and also provide relief to the stomach from bloating or gas. Avoid too much sodium: Intake of more sodium can cause more bloating hence try to reduce your sodium intake. Tips to Prevent Bloating Now, let’s look at some tips through which you can prevent bloating in the future. Carbs: When carbs don’t get broken down completely it leads to bloating. Therefore, be careful of the carbs you are having, and try to avoid processed carbs. High Fiber: Fiber is really good in your diet, but having too much of it can lead to issues of bloating and gas. Avoid overeating: Try having your meals at regular or proper intervals so that you don’t overeat on a specific meal. Food Intolerance: Be aware of the food items you are intolerant to, as they can be a common cause of your bloated stomach Chew food properly: In order to avoid fast eating, try to chew your meals properly and focus only on eating without any distractions. Limit bloating causing food: There are some healthy food items like beans, lentils, broccoli, etc. which when consumed in high quantities can lead to bloating or gas. Exercise regularly: Having some regular physical activity can help in keeping your body healthy and avoiding frequent bloating. Probiotics: Your gut contains good and bad bacteria, and if the bad bacteria increases, then it can lead to stomach issues like bloating. Probiotics help in increasing the good bacteria, thus helping in preventing bloating. Food sources for probiotics are curd, yogurt, buttermilk, kafir, sauerkraut, kimchi, etc. Try out these suggestions next time you experience bloating and to improve your digestive health. We hope that this article helped you in preventing bloating as we have covered pretty much everything important about bloating. If it did, make sure to leave your thoughts and questions in the comments down below.

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How to Improve Gut Health?

Tips To Prevent Period Weight Gain

Why Most Diets Fail?

How to Get Rid of Bloating?

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