Heartburn, acidity common during lockdown: Add fruits & nuts to your plate, eat smaller portions
Staying at home for a prolonged period can cause stress and anxiety.
By ET CONTRIBUTORS | Updated:
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Opt for cooking methods such as such as steaming, grilling or sautéing which require less oil.
By Dr Randhir Sud
The ongoing pandemic has restricted people within their homes to protect themselves against the infectious COVID-19 virus. While the lockdown across the country has been eased, people are exercising voluntary caution by being indoors on grounds of the health and safety of themselves and their families.
Being indoors for months at a stretch, as in the current situation, can give rise to gastrointestinal or digestive problems. This is primarily because of two reasons - diet and lack of adequate physical activity.
Staying at home for a prolonged period can cause stress and anxiety - especially during the COVID situation with job losses, working from home disrupting the work-life balance, etc - leading to unhealthy habits like binge eating and snacking. These habits are increasing the consumption of sugar and carbohydrates.
Stress can also lead to an excessive consumption of tobacco and alcohol. This, coupled with physical inactivity due to closure of parks and gyms and the absence of a regular exercise routine, can adversely affect the digestive system. It can lead to gastrointestinal problems such as acid reflux and regurgitation (heartburn and food coming back into the mouth from the stomach), bloating, burping and constipation.
Snack on fruits, salads and nuts rather than junk food. Preventing common gastrointestinal problems: Following are precautionary measures which one must undertake to keep their digestive system healthy and avoid common gastrointestinal problems:
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Set up a daily routine for exercising at home by using a stepper, treadmill or static cycle. You can also practice yoga as it is good for both the body and mind. A brisk walk in an uncrowded park near your house is also safe, provided precautionary measures like wearing a face mask is ensured. Regular exercise can prevent weight gain, acid reflux, bloating, constipation, and also helps fight stress and anxiety
Increase the consumption of fibre in your diet by eating more fruits and vegetables like spinach, cauliflower, broccoli, beans, peas and carrots. Consuming salads, whole grains, pulses and seeds is also recommended
Snack on fruits, salads and nuts rather than junk food
Swap big meals for smaller ones as portion control is important to prevent bloating and burping
Limit the consumption of processed and frozen foods which have high fat and sodium content
Limit your sugar and fat intake. Reduce foods such as red and fatty meats, butter and full-fat dairy products, palm oil, coconut oil and lard
Opt for cooking methods such as such as steaming, grilling or sauteing which require less oil
Drink lots of water and other fluids such as juices, coconut water and nimbu paani to keep yourselves well hydrated but avoid aerated drinks like colas and excessive coffee as these can worsen the symptoms
Avoid or limit the consumption of alcohol (less than six small drinks per week or 4-5 pints of regular beer / week) and stop smoking as these worsen acidity
Do not eat your food in bed and avoid lying down for 2-3 hours after a meal as this increases acid reflux
Get adequate sleep and maintain a healthy sleep pattern for managing anxiety and depression
In case the symptoms become severe or worsen, please seek medical consultation through telemedicine or by visiting a hospital immediately
(The author is Chairman - Gastroenterology, Institute of Digestive and Hepatobiliary Sciences, Medanta)
As fancy as it sounds, the idea of boosting immunity, has proven to be difficult to materialise in reality. For years, researchers from across the world have been struggling to figure out the accurate formula to achieve a good immune system. Until the formula is known, it is recommended to adopt a healthy lifestyle for an enhanced immune function, and to keep the body intact and healthy.
Making healthy lifestyle changes in terms of diet, exercise and managing stress, in addition to other factors, can go a long way in helping the immune system get the boost it requires.
On International Immunology Day, Chennai-based clinical nutritionist, lactation consultant and diabetes educator - Ramya Ramachandran - shares five tips that can give your life a healthy spin.
As fancy as it sounds, the idea of boosting immunity, has proven to be difficult to materialise in reality. For years, researchers from across the world have been struggling to figure out the accurat..
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A balanced diet with the right amount of nutrients can do wonders in boosting a person’s immunity, and keeping you away from diseases.
Ginger, garlic, star anise, omega-3 fats, flax seeds are some foods that have antiviral and anti-inflammatory properties. These can be included in your meals daily. It’s also important to focus on micronutrients which have a major impact on health.
To add the required amount of micronutrients to any diet, one can look at home fortification as an alternative. In this method, a commercially available product is conveniently utilised on a daily basis to prevent nutrition deficiencies. Power mixes of rice and flour avaiable in the market is one such example of food fortification, which increases the micronutrient value of home-cooked meals.
A balanced diet with the right amount of nutrients can do wonders in boosting a person’s immunity, and keeping you away from diseases.Ginger, garlic, star anise, omega-3 fats, flax seeds are some foo..
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This is one of the basic requirements. Smoking is a big ‘NO’ for the overall wellbeing of the body as it negatively impacts on both adaptive and innate immunity. It slowly kills the natural effectiveness of the immune system’s defences. If you are a regular smoker, it is advisable to quit it as soon as possible. One can also adopt alternatives like nicotine patches as it can helps to quit smoking and are relatively less harmful.
This is one of the basic requirements. Smoking is a big ‘NO’ for the overall wellbeing of the body as it negatively impacts on both adaptive and innate immunity. It slowly kills the natural effective..
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Chronic stress is responsible for releasing hormone cortisol, which can ruin the overall immune response of the body. Meditation goes a long way in keeping stress in check. Various mobile-based apps can help one to remain peaceful and mindful throughout the day with various features. Other healthy strategies to deal with stress may include yoga and pranayama.
Chronic stress is responsible for releasing hormone cortisol, which can ruin the overall immune response of the body. Meditation goes a long way in keeping stress in check. Various mobile-based apps ..
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Most of us underestimate the power and importance of adequate sound and refreshing sleep. Lack of proper sleep can activate the inflammatory immune response, which can reduce reactivity to vaccines, further leading to the release of excess stress hormones. It will ultimately weaken the immune system.
A minimum of 7-8 hours of regular sleep is a must to maintain a healthy circadian rhythm, and help the body’s T-Cells (also known as immune cells) to kill the pathogens. A night of good sleep also helps in burning calories.
Most of us underestimate the power and importance of adequate sound and refreshing sleep. Lack of proper sleep can activate the inflammatory immune response, which can reduce reactivity to vaccines, ..
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Exercise reduces inflammation and supports the white blood cells, which means a little workout can help you become healthy. It is also scientifically proven that working out regularly can boost your immune system. However, exercising needs to be done in a moderate way.
You can opt for bodyweight movements like lunges, push-ups, burpees, and other exercises to get a sweat on, and get a quick full-body workout at home, without any equipment. There are many apps that offer workouts that can be performed at home with guidance and support.
A physically active lifestyle is beneficial in warding off the bacterial and viral infections suggesting that immune strength is enriched with regular bouts of exercise.
Exercise reduces inflammation and supports the white blood cells, which means a little workout can help you become healthy. It is also scientifically proven that working out regularly can boost your ..
(Disclaimer: The opinions expressed in this column are that of the writer. The facts and opinions expressed here do not reflect the views of www.economictimes.com.)
