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Do You Feel Bloated? Know The Best Ways To Get Rid Of Bloating

The Kashmir Monitor

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Bloating, the B of the ABC (Acidity, Bloating, Constipation) of digestive issues, makes you feel that your stomach is on fire. Bloating in the stomach is an awful feeling of being too full, swollen, heavy and uncomfortable. There is a feeling of excessive gas, distension and increased pressure in the abdomen and bloated stomach. Bloating is usually caused by excess gas or disturbance in the movement of the muscles of the digestive tract. Bloating could be due to ill-eating or due to some underlying disease.

Read below to know some possible causes of bloating.

1. Eating too much food or overeating

 

2. Gulping down food without chewing properly, thus ingesting a lot of air.

3. Not eating enough probiotic foods like curd.

4. High sugar intake, high salt intake.

5. Regularly drinking carbonated drinks, soda etc. can cause/ aggravate bloating. Also, most carbonated drinks are high in sugar.

6. Fermentable Oligosaccharides Disaccharides Monosaccharides and Polyols (FODMAPS) – are poorly absorbed by some people producing symptoms like excess wind, distension, bloating, diarrhea or constipation. A few examples of foods containing FODMAPs include wheat, barley, rye, onion, garlic, legumes, fructose, honey, high-fructose corn syrup, milk, watermelon, cauliflower, broccoli, cabbage, beans, gums & confectionery to name a few.

7. Not drinking enough water, dehydration

8. Poor or irregular bowel movements, constipation

9. Pre-menstrual syndrome (PMS)

10. Food allergies, intolerance to lactose, gluten

11. Underlying conditions like irritable bowel syndrome (IBS), gastro esophageal reflux disease (GERD), small intestinal bacterial overgrowth (SIBO), Celiac disease, Crohn’s disease, Ulcerative Colitis

12. Overuse of antibiotics

13. Wearing tight clothes

14. Little or no exercise or physical activity

Here are some proven ways that help to reduce or eliminate bloating:

1. Practice portion control and avoid overeating.

2. Chew food slowly and properly to minimize ingestion of air. Chewing gum, drinking with a straw and talking while eating can also lead to swallowing of air.

3. Take probiotic foods like curd. Also take a strong pharmacy grade probiotic to support healthy gut bacteria.

4. Avoid foods that cause gassiness. Maintain a food diary and note down foods which cause bloating and gassiness.

5. Avoid eating raw vegetables, they should be well cooked. Avoid milk and fruits late in the night.

6. Rule out food intolerances and allergies. Common offenders include gluten, lactose, fructose, eggs etc. the best way to ascertain intolerance is by eliminating completely from the diet and re-introducing.

7. Try a low FODMAP diet. It’s important to identify the offending foods.

8. Avoid artificial proteins as they may not be well accepted by some people.

9. Hydrate yourself well; take at least 2-3 L fluid in a day. Include healthy fluids including water, coconut water, nimboo pani, chaas, namkeen lassi. Avoid fruit juices, carbonated drinks, sodas etc.

10. Treat your constipation by increasing fluid intake, physical activity, by taking fibre or fibre supplements such as psyllium husk (isabgol).

11. Treat any underlying infection by taking antibiotics prescribed by your doctor.

12. Avoid sugar alcohols such as those found in chewing gums.

13. Avoid caffeine, alcohol.

14. Many digestive enzyme supplements are available. Activated charcoal tablets are also available which acts as an absorber of gas.

15. Spice infused waters like zeera, saunf, parsley etc have been found to be extremely useful in dealing with bloating.

16. Work around a schedule for regular physical activity.

17. Wear comfortable clothing: Identifying the underlying cause, treating any possible underlying medical condition, besides the above mentioned diet and lifestyle measures will surely help to get relief from bloating.


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Health

Can Garlic Help In Controlling Cholesterol? Our Expert Has The Answer

The Kashmir Monitor

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High levels of bad cholesterol or LDL cholesterol in your blood can increase risks of heart disease. It is thus important to ensure that your cholesterol levels are under control at all times. Low density lipoprotein (LDL) and high density lipoprotein (HDL) are the two kinds of cholesterol , where the former is referred to as the bad cholesterol and the latter as good cholesterol. While cholesterol is made in the liver, there are certain foods that can increase cholesterol levels. These foods are primarily those high in saturated and trans fat. Similarly, there are foods that lower your cholesterol levels, and one such food item is garlic.

Garlic is a spice which is popular for its benefits on digestion, high blood pressure and inflammation to name a very few. However, there are some studies which talk about cholesterol improving properties of garlic as well.

WebMD says that garlic may reduce total cholesterol in the body by a few percentage points. This however, may only be for the short term. It further adds that garlic may prolong bleeding and blood clotting time. Thus, intake of garlic should be avoided before surgery or intake of any blood thinning drugs.

 

We ask clinical nutritionist Dr Rupali Datta about garlic and its cholesterol-reducing properties. She says, “Allicin is the active compound in garlic, which may be contributing to lowering cholesterol. However, it is more effective in controlling heart diseases vis a vis blood thinning and its anti-inflammatory properties. There are some studies which have talked about minor effect of garlic on cholesterol,” she says.

Foods that help in lowering cholesterol

1. Legumes:

Legumes are rich in minerals, fibre and protein. Some studies say that including legumes in your diet can lower bad cholesterol in the body.

2. Vegetables:

Healthline mentions that some vegetables contain soluble fibre that can help in reducing cholesterol levels in the body. Vegetables like eggplants, carrots and potatoes can all be included in your diet to keep cholesterol and weight under control. They are good for heart health.

3. Berries and fruits:

Fruits are rich in soluble fibre that help in lowering cholesterol levels in the body. Berries and grapes contain plant compounds that can increase good cholesterol and reduce bad cholesterol in the body.

4. Almonds and walnuts:

Including nuts in your diet can be good for heart health. Nuts contain monounsaturated fats. Walnuts contain omega 3s and almonds contain L-arginine, which is an amino acid that helps the body make nitric oxide. This helps in regulating blood pressure.

5. Fatty fish:

Fatty fish like salmon, mackerel and tune are rich sources of omega 3 fatty acids. Omega 3s are good for heart health as they reduce inflammation and stroke risk, and increase levels of good cholesterol in the body.

(Dr Rupali Datta is Consultant Nutritionist at Fortis Escorts)

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Health

Most hip and knee replacements ‘last longer than thought’

The Kashmir Monitor

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Eight out of 10 knee replacements and six out of 10 hip replacements last as long as 25 years, said a large study from the University of Bristol.

This is much longer than believed, the researchers said, and the findings will help patients and surgeons decide when to carry out surgery, BBC reported.

To date, there has been little data on the success of new hips and knees.

 

But this Lancet research looked at 25 years’ worth of operations, involving more than 500,000 people.

Hip and knee replacements are two of the most common forms of surgery in National Health Service (NHS), but doctors often struggle to answer questions from patients on how long the implants will last.

Nearly 200,000 of the operations were performed in 2017 in England and Wales, with most carried out on people between 60 and 80 years old.

Dr. Jonathan Evans, orthopedic registrar, lead study author and research fellow at Bristol Medical School said, “At best, the NHS has only been able to say how long replacements are designed to last, rather than referring to actual evidence from multiple patients’ experiences of joint replacement surgery.

“Given the improvement in technology and techniques in the last 25 years, we expect that hip or knee replacements put in today may last even longer.”

As the aging population grows, and life expectancy rises, this becomes even more important, Evans added.

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Health

Chronic inflammation can lead to memory problems: Study

The Kashmir Monitor

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Acute inflammation, that results from injury and does not heal or is recurring, might lead to thinking problems, say experts. The report, which has been published in Neurology, further states that psychological stress and nagging infection can also trigger chronic inflammation.

In order to arrive at this result, blood tests on 12,336 men and women who were of the average age of 57, were conducted. These reports were then segregated and given a “inflammation composite score” based on factors like clotting, white blood cell count, and other tests. The cognitive facilities of the participants were also assessed through routine tests of verbal fluency, memory and processing speed. The study has been quoted in The New York Times.

After controlling for factors like age, blood pressure, heart disease, education, and many others, it was deduced that more the number of inflammatory factors, greater the chance of cognitive decline over 20 years of follow-up. Decline in memory seems to be strongly associated with inflammation.

 

“We know that dementia starts earlier than the appearance of symptoms,” Keenan A Walker, lead author and a postdoctoral researcher at Johns Hopkins said. “We’ve shown that levels of inflammation matter for dementia risk. Reducing chronic inflammation involves the same health behaviors that we already know are important for other reasons — regular exercise, healthy diet, avoiding excessive weight gain and so on,” Walker added.

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