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7 Causes Of Indigestion You Didn’t Know

The Kashmir Monitor

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Okay let’s admit it; we have all suffered indigestion at some point of time. At some point of time in our lives our digestive tract has given us a hard time. Be it indigestion, acid reflux, gas or anything for that matter; but gastrointestinal problems have crossed our way at some point of time in our lives. The most common of all being indigestion. Indigestion refers to an upset stomach or discomfort in your upper abdomen; the region between your navel and breast bone. The most common triggers of indigestion are your eating habits and chronic digestive problems. Indigestion is not a disease in itself; rather it is a symptom of other digestive problems. Some of the symptoms of indigestion include:
Bloating
Abdominal pain
Gas
Vomiting and nausea
Growling in the stomach
Burning sensation in the stomach
Heartburn
Nevertheless, it is important to know what causes indigestion. Knowledge of the causes can help you prevent this condition in the first place itself. But the worst part is that some causes of indigestion are still unknown to most people.
Here are 7 such causes of indigestion you never knew about:
1. Stress, anxiety
When you are constantly under stress or dealing with some sort of anxiety, your body goes through hormonal changes. Increased cortisol levels in the body interfere with the way your body processes food and this could give you indigestion. Studies suggest that depression and stress could be a cause of indigestion.
2. Other digestive problems
Sometimes indigestion could crop up due to another underlying health problem. Gastritis, gallstones, peptic ulcers and an inflamed pancreas could give you indigestion. However, if your symptoms change abruptly, try to watch out for other signs and symptoms associated with this problem and get medical help accordingly.
3. Smoking
Smoking in every way is injurious to health; it is harmful for your digestive health as well. Some people experience a sense of fullness after smoking. That is due to the harmful effects of the chemicals in a cigarette. It kills major digestive enzymes which leaves food in your body undigested for a longer period of time. This causes indigestion and makes you feel ill-at-ease.
4. Working out after a heavy meal
Exercising is good for your health. But it is important for you to know what the appropriate time for your workouts is. Working out after a heavy meal can have an adverse impact on your digestive system. Eating an abnormally large quantity of food right before your workouts could give you indigestion. Have a small amount of food, good enough to fuel you for your workouts and keep a gap of 30 to 60 minutes before you start working out.
5. Poor eating habits
Your eating habits have the biggest role to play when it comes to your digestive health. Rushing through your food can give you indigestion. On the other hand, the best way to make the most of your meals is to eat them slowly, chew the food properly and eat nominal amount of food in a go. Other factors which could trigger indigestion could be binge eating spicy, oily, processed and unhealthy foods.
6. Excessive alcohol consumption
While alcohol intake in limited quantities is deemed beneficial for health, heavy alcohol consumption can have some negative effects. Drinking too much alcohol pulls water from your body and shrinks the cells. Poor hydration is ought to give you indigestion.
7. Overuse of drugs
While medicinal drugs can calm your body when in distress, overuse of the same can give your digestive system a hard time. Consuming too many drugs can cause your stomach acids to leak and can result in indigestion, acid reflux and heart burn.
Consuming too many drugs can cause your stomach acids to leak and can result in indigestion


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Health

4 Simple Tips To Achieve Your Weight Loss Goals And A Healthy Living

The Kashmir Monitor

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Health is wealth! But in the today’s world where everyone is so occupied with work do we actually pay attention to our lifestyle. Well! Not really. After all, what does it actually take to lead a healthy lifestyle? A healthy lifestyle is extremely important as it helps to improve your health and well-being. There are a lot many different things that you can do to live a healthy lifestyle. These include eating healthy and nutritious foods, being physically active, maintaining a healthy weight, adequate sleep and managing your stress. A healthy lifestyle is not just about eating wholesome meals and regular physical exercise. There is much more to that. It is also about your physical, mental, emotional and spiritual well-being. Health expert Luke Coutinho in his recent Instagram post talks about keeping life simple and healthy.

Top 4 simple and effective tips for better overall health:

1. Clean balanced meals

 

Eating balanced and healthy meals is extremely essential for a healthy lifestyle. Your meals should include healthy foods like vegetables, fruits, nuts and seeds, dairy products, whole grains, healthy fats, and omega-3 fatty acids. Also, you should avoid unhealthy foods like red and processed meats, high-calorie foods, sugar-sweetened beverages, trans fat, and excessive sodium. A healthy diet will be beneficial for your overall health and keep you away from chronic diseases.

2. Some movement

Movement is a key to a healthy life. Some sort of physical activity is very necessary. Not just few times a week but everyday. Exercising daily can boost your overall health in many ways. It can help increase your life span, lower the risk of diseases like diabetes and high blood pressure, help you develop strong bones, and manage your weight. For this, you can simply especially for close distances, choose walking or cycling over driving or taking transportation. You can climb the stairs instead of taking the elevator. You can pick up simple exercises that are easy to do at home or outside that you enjoy. For instance, Zumba, aerobics, running, swimming or may be playing your favourite sport.

3. Adequate sleep

You might ignore this one but sleep is very important. It helps your body to heal and rest, so you must not ignore on your sleep. Lack of sleep may lead to poor health outcomes like obesity, diabetes, and even certain heart diseases. Continued lack of sleep can lead to a weak immune system and make you more prone to cold and the flu.

You can do some simple things to ensure that you sleep better at night. You can avoid caffeine and nicotine close to bedtime. Also, avoid eating heavy meals before bedtime. Physical exercise can also help you sleep better at night. But avoid strenuous workouts close to bedtime.

4. Stress

Though it is difficult to avoid stress in today’s world. But simple measures can always be taken to reduce stress. As stress again could lead to high blood sugar levels, hypertension and can even affect your heart. So practice some deep breathing exercises, meditation and yoga to manage stress. Also, try reaching out to friends, family and relatives quite often. This will help you remain positive and happy all the time.

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Health

Facing Digestion Issues? This Quick After-Meal Mix Can Help You!

The Kashmir Monitor

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Has it been long since digestive issues have been interfering with your health? Poor digestion is undoubtedly a sign of poor health and there is something that you must do about it . We have previously spoken about different kinds of foods that can help improve digestion. In this article, we will talk about an after-meal digestive mix suggested by lifestyle coach Luke Coutinho. This digestive mix consists of simple ingredients which can be easily found in Indian households. This after-meal digestive needs 5 ingredients, namely fennel seeds, sesame seeds, chopped almonds, flax, and ajwain. All these foods are popular for their benefits on digestive health.

Here are some benefits of Luke Coutinho’s after-meal digestive mix:

1. Fennel seeds: Fennel seeds are commonly consumed after meals. Many restaurants provide fennel seeds after food. Fennel seeds are highly popular for their digestive benefits. They can also help in getting relief from flatulence, painful periods, boosting metabolism, regulating blood sugar and improving hydration.

 

2. Sesame seeds: Dietary fibre in sesame seeds help in improving digestion. They provide your body with the required fibre which is needed for improving digestion. Fibre helps in improving gut bacteria. 100 gm of sesame seeds contain around 12 g of fibre. This amount, when combined with other fibre-rich foods, can restore digestive system in the body.

3. Almonds: Almonds too are rich in fibre. When consumed in the appropriate quantities, almonds can help in improving digestive health. Almonds can provide beneficial gut bacteria. Vitamin -E rich almonds are great for heart health and eye health.

4. Flax: Flax seeds are loaded with nutrients like protein, carbs, fibre, omega-3 fatty acids, B-vitamins and much more. Content of dietary fibre in flax seeds can be beneficial for your digestive health. Including flax seeds in your diet can assure regular bowel movements.

5. Ajwain: Chewing ajwain or carom seeds can help in easing gas and flatulence. Carom seeds are full of thymol which helps in secreting gastric juices that aid digestion. For years, ajwain has been used a home remedy for curing indigestion. You can consume it in small quantities as it tastes slightly spicy.

For preparing Luke Coutinho’s after-meal digestive mix, you simply need to mix all of the above ingredients in a glass jar. A teaspoon of this mix after your meals every day can bring significant improvement to your digestion.

(Luke Coutinho, Holistic Lifestyle Coach – Integrative Medicine)

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Health

Know how to counter ill effects of long-time sitting

The Kashmir Monitor

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These are the findings of a recent study which appear in the American Journal of Epidemiology. The results highlight the importance of movement — regardless of its intensity or amount of time spent moving — for better health.

“Our findings underscore an important public health message that physical activity of any intensity provides health benefits,” said lead author Keith Diaz of Columbia University Vagelos College of Physicians and Surgeons.

About one in four adults spends more than eight hours a day sitting, according to a recent study.

 

In a previous paper, Diaz and his team discovered that adults who sat for long stretches at a time — an hour or more without interruption — had a greater risk of early death than those who were sedentary for the same total amount of time but got up and moved around more often.

They also found that people who sat for less than 30 minutes at a time had the lowest risk of early death, suggesting that taking movement breaks every half-hour could lower your risk of death.

But just how intense, and for how long, does the physical activity need to be to counter the ill effects of sitting?

The study found that replacing just 30 minutes of sitting with low-intensity physical activity would lower the risk of early death by 17 per cent, a statistically significant decrease. Swapping the same amount of sitting for moderate to vigorous activity would be twice as effective, cutting the risk of early death by 35 per cent. The researchers also found that short bursts of activity — of just a minute or two — provided a health benefit.

“If you have a job or lifestyle that involves a lot of sitting, you can lower your risk of early death by moving more often, for as long as you want and as your ability allows — whether that means taking an hour-long high-intensity spin class or choosing lower-intensity activities, like walking,” Diaz said.

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