By Aditi Pai
Gut health has gone for a toss for most these last few months. How to take better care
Gurgling sounds from the tummy that can get a tad awkward in a quiet room, a feeling of being full and the belt demanding a little extra space, thanks to an expanding waist these are some of the most common signs of bloating, a condition that is increasingly creeping into peoples lives. With the pandemic forcing us to stay indoors and gyms and fi tness studios out of bounds, physical activity has dropped drastically, which is leading to more complaints of bloating like stomach discomforts.
The main causes, say experts, are improper digestion, a sedentary lifestyle or health conditions, but factors such as stress and anxiety also play their part.
While bloating may seem to be nothing more than an irritant, unless it points to other underlying ailments, doctors say that gut health determines the wellness of the rest of the human body. About 80 per cent of the serotonin production happens in our gut and these are the neurotransmitters that regulate our mood, says Dr Manoj Kutteri, wellness director at Atmantan Wellness Centre. An imbalance in gut health can result in abdominal pain or bloating and gas and also a series of serious disorders such as hormone imbalances, autoimmune diseases, diabetes, chronic fatigue, fibromyalgia, anxiety, depression and many skin conditions.
Watch your plateAncient wisdom let food be thy medicine comes handy while avoiding abdominal imbalances. A diet high in carbohydrates, dairy, sugar or processed foods and wrong combinations of eatables are recipe for a sluggish digestive system, which can cause bloating. Fruits and milk or raw and cooked foods, when eaten together, irritate the digestive fire. Consuming foods that do not agree with the body can lead to indigestion and large particles of undigested foods can lead to a leaky gut causing bloating and gas, says nutritionist Karishma Chawla. Water plays a crucial role too; while bloating causes a full feeling, it is essential to keep the body hydrated with fluids to flush out collected toxins.
Mind over bodyEver felt butterflies in the stomach when you are stressed? That, say experts, is the gut-brain connection. What affects the mind, affects the gut and the other way round as well. Bloating, often points to an uneasy mind and emotions that are going out of control. Our gutbrain connection establishes a direct bridge between the emotional centres of our brain to the intestinal functions, says Dr Kutteri. This mutual connection is regulated by neural, hormonal, and immunological pathways.
Any imbalance in the autonomic nervous system, triggered by stress, fear or anxiety, cause a condition called dysbiosis in the gut, which results in diseases such as bloating and indigestion. To counter this, adopt methods that can keep the nervous system functioning optimally such as yoga, meditation and mindful living.
Poor postureSlouching over a laptop and sitting for long hours contributes to bloating and gas build-up as we adapt to the work from home routine. The human body is meant to be on the move, so when you sit for long hours, the stomach gas doesnt pass, says Dr Vidita Kumar, an occupational therapist. Slouching while poring over tabs or the phone screen, she says, also narrows our body and leads to gas being collected. Do not sleep immediately after meals and be on the move in the house. Walk while on work calls or practise working on the laptop while standing, she says.
Yoga asanasAdequate physical activity and regular exercise are imperative to reduce these conditions. With people increasingly working from home, they tend to sit at their desks for long hours. Walking, cycling and yoga are easy ways of getting the required amount of physical exercise every day.
But because you exercise for an hour, you cannot be sedentary for the rest of the day. The approach should be holistic with consistent physical activity and a healthy diet, says Poonawala. An easy way to ensure some activity is to walk or stand for five minutes after every one hour of sitting. Yoga asanas that help the abdominal area of the body are the plough pose, sarvangasana or shoulder stand, the bow pose, forward bends, the seated forward bend and the wind relieving pose. Forward bends and twists that squeeze the midriff and exercise the abdominal organs are very beneficial for digestive health, she says.Eat right
Nutritionists recommend including millets, rice and fresh vegetables into the diet. Raw vegetables and fruits should be consumed an hour before eating a cooked meal and never along with cooked food. Do away with inflammatory foods such as excessive gluten, dairy, sugar and any other foods that you find intolerant. Re-inoculate the friendly bacteria with probiotic foods and supplements, says Dr Kutteri. He also recommends vitamins A and C, zinc, omega-3 and fermented aloe vera, which help repair the gut. Pritika Mehta, nutrition consultant, recommends eating non-spicy khichdi at night to avoid digestive trouble.Do it yourself
Consume grated ginger with rock salt or lemon juice
Changing your cooking habits soak dal and rice overnight to ensure that the phytic acid in lentils doesnt irritate the gut
Avoid aerated and processed foods and sugar loaded foods
Stay hydrated. Gas or water retention leads to a build-up of toxins
More here:
Got That Bloated Feeling? - Mumbai Mirror
