While August was all about Teej, Raksha Bandhan and Janmashtami celebrations, September was marked by festivals like Onam, Ganesh Visarjan, Vishwakarma Puja, Ziro Festival, Navratri and Pang Lhabsol Festival and October will continue to ring in Dussehra festivities and Diwali. It means a prolonged excuse to indulge in lots of namkeens, gujiyas, sweets, etc., but too much festive cheer leaves most of us feeling bloated and bloated.
In an interview with HT Lifestyle, Luke Coutinho, holistic nutrition and lifestyle coach in integrative medicine and lifestyle and founder of You Care, explained, “It happens when there is a buildup of fluids or gas in the body, and several lifestyle factors can contribute to this. Eating food in wrong combinations, overeating, not chewing well, not cooking food the right way, compromised digestion, sedentary lifestyle, lack of sleep, drinking too little water, overdose of alcohol or having foods loaded with salt and preservatives can all make us look and feel bloated.
He suggested a few eating habits that can help reduce that bloating and swelling:
1. Anti-Bloat Tea – Nature has endowed us with certain herbs and spices that work as natural diuretics. Coriander seed is one of them. Even a simple infusion of coriander seeds can help flush out excess trapped water from your system and make you feel better.
Here is a recipe that works really well –
● 1 liter of water in the jar/glass
● 2 tablespoons of Jeera
● 1 tablespoon coriander seeds
● 1 tablespoon of fennel seeds
● 1 teaspoon of ajwain
– Soak overnight, boil the water in the morning and reduce it by half. Make it like an infusion. Strain it and add it to another bottle.
– Sip throughout the day.
2. Fennel after meals – Spices like cumin (jeera), black pepper (kali mirch), episcopal herb (ajwain), fennel seeds (saunf), thyme and parsley have carminative properties, which means they prevent flatulence by promoting the digestion of otherwise difficult to digest foods. and can form gas in people with poor gut health. In traditional Indian cooking, these spices are part of the recipe anyway, but even the simple Indian practice of chewing fennel seeds or saunf after meals can help prevent or relieve bloating. Plus, it’s a mouth freshener!
3. Chew slowly and savor every morsel – Slow down your holiday meal pace. When we eat our food too quickly, we don’t use our teeth to break the food down into smaller particles and send partially digested, larger pieces of food into our stomach. This causes our stomach to produce more acid and enzymes to break down food than our mouth should have. This sets the stage for acidity and indigestion. Moreover, these undigested bits of food travel further into our small intestine. These bits of food irritate the mucous membranes of the gut, causing gut inflammation, bloating, more acidity, and disrupting the gut microbiome. Have you ever felt bloated after eating a heavy meal too quickly? This is due to the bad behavior of bad gut bacteria and trapped gas simply from eating too quickly and not chewing.
Bringing his expertise to the same, Dr. Siddhant Bhargava, fitness and nutrition scientist and co-founder of Food Darzee, said, “During the festive season, we adopt a healthy diet. However, these changes in diet and eating habits can affect our metabolism, gut health, and overall health, and bloating is one of its repercussions that lead to body discomfort. However, to make your life easier, there are plenty of things you can do.
He advised: “First, identify the cause of the bloating to rule out the symptoms. For example, as many people suffer from bloating after consuming certain foods such as legumes, high fiber vegetables, fruits, artificial sweeteners, etc. that contain large amounts of indigestible compounds, it is recommended to limit these trigger foods. Additionally, lactose intolerance is one of the most common conditions that cause bloating. Therefore, if you are lactose intolerant, it is best to avoid dairy products. Also increase your fiber and fluid intake as well as your physical activity. Stay hydrated. Drinking enough water is one of the most effective solutions to avoid bloating. It helps eliminate toxins from our system and keeps the digestive tract moving.
He added: “A glass of lukewarm water mixed with lemon juice and a spoonful of freshly ground ginger will also help you get rid of bloating. It is also crucial to measure and control portion sizes, both at home and outside when we attend festival-related events. Limit your intake of foods high in salt and fat. Eat in small portions to give your digestive tract time to work. If small meals leave you feeling hungry and low on energy, grab a healthy snack like ragi crackers or eat some fruit. Measure your food, use smaller dishes to eat, and eat slowly to reduce the risk of bloating.
That being said, the holiday season is just a different context. People suffer from bloating day after day and it all comes down to this inexpensive and virtually free medicine. It’s called the lifestyle.