Digestion is an essential process that your body undergoes daily to break down and absorb the nutrients from the food you eat. A healthy digestive system makes sure your body can get the energy and nutrients it needs to work the right way. This article will give you facts on tested methods, changes you can make in your food choices, and key nutrients to help your digestion get better. This will lead to better health overall. In the sections ahead, we will discuss about digestion, tips for better digestion, foods good for your gut, and certain diets known to help your digestive health.
Did you know?
Digestion is hard to understand. It brings many organ and bioreactions into play. Below we have discussed key parts of the digestive system before we dive into strategies to improve digestion.
Our digestive system is made up of many organs. They work together to break down food and take in nutrients. These organs include the mouth, throat, stomach, small and large intestines, and rectum. The liver, gallbladder, and pancreas also play key roles in this process.
Enzymes work like catalysts in our bodies. They help break down larger food molecules into smaller ones. Then our bodies can take them in. Different enzymes work on different types of food. For example, amylase in saliva breaks down carbohydrates and protease in the stomach and small intestine helps with breaking down proteins.
Our guts are full of microorganisms. They include both good and bad bacteria. Good bacteria, also known as probiotics, help us keep a healthy balance in our stomachs. They break down fibers we can’t digest and make fatty acids. These fatty acids feed the cells lining our digestive tract. Also, good bacteria support a healthy immune system. They protect against harmful bacteria that can lead to infections or other health problems.
Digestive disorders can disrupt the normal working of the digestive system. This leads to signs such as stomach pain, bloating, diarrhoea, constipation, and heartburn.
Several factors can lead to the growth of digestive disorders. They include your genes, habits, diet, stress, and current health issues. Common signs linked with digestive problems are as follows.
Some common digestive problems that people often run into are as follows.
To improve your digestion, you need to work on many things. You may need to make changes in your diet, behavior, or lifestyle. Here are some tips that might come in handy.
A balanced diet is key to keeping a healthy digestive system. It should contain a mix of whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
Whole foods have not been processed much and are rich in nutrients. These nutrients include vitamins, minerals, and fiber. They may help improve digestion. Whole foods include fruits, vegetables, legumes, nuts, seeds, and whole grains.
Fiber plays a big role in digestion by giving bulk to stool. It promotes regular bowel movements. It also feeds good bacteria in the gut, leading to a healthier microbiota. Good sources of fiber include fruits, vegetables, whole grains, beans, and legumes.
Healthy fats, such as omega-3 fatty acids, may bring down inflammation in the digestive tract. They also make sure fat-soluble vitamins get taken in well. Foods high in healthy fats include fatty fish like salmon, mackerel, sardines, avocados, olive oil, nuts, and seeds.
Drinking lots of fluids is key to helping digestion. It helps break down food and dissolve nutrients so that the body can take them in more easily. You should drink enough water. Herbal teas and non-caffeinated beverages also count as essential fluids for optimal digestion.
Taking part in mindful eating practices may help digestion get better. It raises your awareness of hunger and fullness cues. It also keeps you from eating too much and lets you eat in a more relaxed setting.
Taking time to eat slowly and enjoy each bite may keep you from eating too much. It also brings down signs of digestion like bloating, gas, and heartburn.
Chewing your food well makes it easier to break down into smaller pieces. Then enzymes in the digestive tract can break down nutrients more effectively. It also encourages the production of saliva, which is key to the process of digestion.
Listening to signs of hunger and fullness from your body may keep you from overeating. Overeating often leads to discomfort with digestion. Recognizing and acting on these cues lets you eat more intuitively. This may help improve digestion.
High stress levels may harm digestion. They disturb the balance between the brain and the gut. It is key to manage stress to keep digestion the way it should be.
Practicing relaxation techniques such as meditation, deep breathing exercises, or yoga may help promote a calmer digesting setting. This brings down the chances of symptoms like bloating, cramping, and diarrhoea.
Regular physical activity may help keep the digestive system healthy. It encourages the efficient movement of food through the digestive tract. It also supports the optimal working of the muscles that help digestion.
Changing some lifestyle habits that impact digestion may greatly improve digestive health and lighten symptoms.
Smoking has been linked to many digestive disorders, including GERD, IBD, and peptic ulcers. If you stop smoking, it can lead to big progress in digestive health. This happens by reducing inflammation, boosting circulation, and lowering the risk of these conditions.
Drinking too much alcohol can harm digestion. Stomach acid production increases. This irritates the digestive tract and affects the absorption of nutrients. Drinking less alcohol may help lighten these signs and boost digestion.
Eating late at night and going to bed not long after can raise the risk of acid reflux and heartburn. This is because lying down can cause the contents of the stomach to flow back into the esophagus. Give yourself at least three to four hours to digest your food before going to bed. This may help avoid these problems.
Some people discover that certain foods make them sick. Heartburn may be brought on by acidic foods like tomatoes, citrus fruits, salad dressings, and carbonated drinks, whereas irritable bowel syndrome may be brought on by wheat and onions. Avoiding meals and beverages that aggravate your digestive issues is a good idea. To determine which foods contribute to your symptoms, its best to keep a diet journal.
Dr. Siddharth Gupta, B.A.M.S, M.D
Specific nutrients and parts of food can play a big role in keeping a healthy digestive system.
Probiotics are good bacteria that help optimal digestive function. They work on breaking down indigestible fibers. They also make short-chain fatty acids and keep the balance of gut bacteria. Foods filled with probiotics include fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso.
Fermented foods are rich in good bacteria. Eating these foods may contribute to a healthier gut microbiome. Eating a variety of fermented foods may help make digestion better and boost overall gut health.
On top of eating foods rich in probiotics, taking a probiotic supplement might help digestive health. You should choose a strong supplement. It should contain a mix of beneficial bacteria strains for the best results. Do not self-medicate. Always consult with your doctor before incorporating any supplements into your daily routine.
Prebiotics are special fibers that act as a food source for friendly gut bacteria. They help support a healthier balance in gut microbiota and raise overall digestive health. Foods rich in prebiotics include bananas, onions, garlic, asparagus, leeks, and chicory root.
Adding a variety of prebiotic-rich foods into your diet may help feed your beneficial gut bacteria. This boosts better digestion and overall gut health.
Other nutrients, such as glutamine, zinc, and omega-3 fatty acids, may also support digestive health. They are said to reduce inflammation and aid the repair and care of the digestive tract.
Glutamine is an amino acid that plays a big role in keeping the lining of the intestines intact. You may find it in foods like meat, fish, dairy, and tofu. You can also take it as a supplement.
Zinc is a micronutrient that is key for digestion. It may help reduce inflammation and support the repair of the intestinal lining. You can get zinc in foods like lean meats, shellfish, legumes, and whole grains.
Omega-3 fatty acids, found in fatty fish, nuts, and seeds, may help bring down inflammation in the digestive tract. They also boost the health of your intestines and their lining.
In my opinion, your digestive system may be negatively impacted by stress. Stress has been linked to digestive disorders like irritable bowel syndrome (IBS), diarrhoea, constipation, and stomach ulcers. Your digestion is strongly impacted by stress hormones. Your body believes you don’t have time to rest and digest when it is in fight-or-flight mode. Your digestive tract receives less blood and energy while you’re under stress. Furthermore, there is a close connection between your brain and gut, so anything that affects one might also affect the other. It has been demonstrated that stress reduction, meditation, and relaxation training all help IBS sufferers’ symptoms.
Dr. Rajeev Singh, BAMS
You can do some simple things at home that may help improve digestion and lessen common issues with digestion.
Drinking herbal teas may help calm the digestive system. They also provide relief from symptoms like bloating, heartburn, and gas. Popular teas that are good for digestion include mint tea, ginger tea, and fennel tea.
People know mint tea for its soothing effects on the digestive system. It is proposed to help ease heartburn and reduce gas and bloating.
People have used ginger tea for a long time as a remedy for nausea. But it may also help digestion get better. It is said to do this by increasing the production of digestive enzymes and promoting the movement of food through the digestive tract.
Fennel tea is another option that may help relieve digestive issues like gas, bloating, and heartburn. Fennel seeds have compounds in them that have anti-inflammatory, antispasmodic, and carminative effects. These may help relax the muscles in digestion and reduce gas production.
Lowering gas and bloating may help digestion get better and relieve discomfort. Some ways to reduce gas include avoiding foods that cause gas, such as beans, cabbage, and fizzy drinks. Adding foods that help reduce gas, like ginger and peppermint, may also help.
Remember, incorporate any supplements or home remedies in your diet only if your doctor approves of these.
Knowing which foods may set off issues with digestion can help you change your food choices to suit your unique digestive needs better. Some ways to find trigger foods include keeping food and symptom diaries, noticing any signs that occur after eating certain foods or trying diets that avoid certain foods under the guidance of a healthcare professional.
Keeping track of the foods you eat and any signs you have can help you find any triggers for your digestive issues. Doing this may allow you to change your diet in a way that reduces these signs.
Elimination diets remove specific foods or food groups from your diet for a while. They do this to see if these are causing your digestive issues. A healthcare professional or registered dietitian can guide you through this process and help you add the food back to your diet in a safe and useful way.
Also Read: Does Sauerkraut Go Bad? A Guide to Proper Storage and Spoilage Signs
People have come up with certain diets to address and manage issues with digestive health. These diets focus on getting rid of or reducing particular foods that may trigger signs. They also encourage eating gut-friendly choices.
The low FODMAP (Fermentable Oligosaccharides, Di saccharides, Monosaccharides and Polyols) diet is designed to help manage symptoms of irritable bowel syndrome (IBS). It is said to do this by limiting carbohydrates that ferment, found in certain foods.
FODMAPs are short-chain carbohydrates that can be hard for some people to digest. This leads to symptoms like gas, bloating, and diarrhoea. By removing or reducing high FODMAP foods, the low FODMAP diet may help ease these symptoms and improve comfort in digestion overall.
The low FODMAP diet involves getting rid of high FODMAP foods for a short period, typically 4-8 weeks. Then you gradually reintroduce them to find out which foods are triggers.
It’s important to note that the low FODMAP diet is not a long-term solution. You should do this under a healthcare professional’s guide or registered dietitian.
A gluten-free diet is key for people with celiac disease. This is an autoimmune condition where eating gluten damages the small intestine.
People with celiac disease or a known gluten sensitivity should eat a gluten-free diet. This keeps them from the bad effects that gluten can have on their digestion and overall health.
A gluten-free diet involves getting rid of all sources of gluten. Wheat, barley, and rye all have gluten in them. Foods to eat on a gluten-free diet are as follows.
Foods to avoid on a gluten-free diet include anything made from or containing wheat, barley, or rye. This includes bread, pasta, pastries, beer, and soy sauce.
An anti-inflammatory diet focuses on eating whole, unprocessed foods. These foods are said to reduce inflammation in the body. People with digestion issues, especially those caused by inflammatory bowel conditions like Crohn’s disease or ulcerative colitis, might benefit from this diet.
By reducing inflammation in the digestive tract, an anti-inflammatory diet may help ease signs of inflammatory bowel diseases. It may also improve overall health in digestion.
The anti-inflammatory diet puts the spotlight on nutrient-dense foods such as:
Foods to avoid on an anti-inflammatory diet are those that may trigger inflammation. These include processed foods, refined carbohydrates, and too much sugar and saturated fat.
While making the right choices in diet and lifestyle can greatly improve digestion, you must know when to seek help from a professional. Continuous issues with digestion or quick changes in bowel habits call for medical attention.
If you’re running into ongoing issues related to digestion like stomach pain, bloating, diarrhoea, or constipation, it’s key to consult a healthcare professional. They can evaluate and diagnose your condition properly.
Many signs linked to digestion may be managed with home remedies and changes in diet. But some require medical attention right away. These are as follows.
If you’re not sure whether you need to see a doctor for your digestive symptoms, it’s best to play it safe. Seeing a healthcare professional can help find the root cause of your digestive problems. They can provide the right management and tips for a healthier digestive system.
Taking care of your digestion is key to full-body health. Using several methods, such as changes in food and lifestyle, and working in association with a healthcare professional helps in designing plans to improve your digestive health. Early action is key when it comes to digestive issues. If you’re running into persistent or worrying issues with digestion, seeking guidance from a professional can help you have a healthier gut and a better quality of life.
To improve digestion quickly, try adding whole foods, fiber-rich foods, and gut-friendly nutrients. Practicing mindful eating, managing stress, and changing habits like quitting smoking and drinking less alcohol may help as well.
Poor digestion can be caused by many factors. They include your diet, habits, stress, and current health issues or genetic traits that you were born with.
The best foods for digestion include whole foods rich in fiber, healthy fats, and gut-friendly nutrients like probiotics and prebiotics. Examples include fruits, vegetables, whole grains, lean proteins, fermented foods, and drinks like herbal teas.
Stress harms digestion by unsettling the balance between the brain and gut. It causes issues with digestion like bloating, cramping, diarrhoea, and heartburn. Managing stress may help improve digestion.
Exercise may help digestion get better. It encourages the efficient movement of food through the digestive tract and supports the muscles that help with digestion. Regular physical activity may help keep the digestive system healthy.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Coconut water is the liquid present inside the green coconut fruit while coconut milk is obtained by squeezing ground coconut meat of ripe brown coconut. Although both stem from one tropical fruit, they hold unique properties. They have diverse nutritional values and different proposed health benefits.
In this article, we’ll delve into the roots of coconut water and milk. We’ll discover their nutritional facts and compare their health benefits. We’ll also dissect their pros and cons and discuss the tips for picking out the best quality goods.
Before we delve into their healthy aspects, we will try to understand their origins.
Coconut water takes form in young, green coconuts. It’s a bonus that comes with the growth of the coconut fruit. As the coconut grows ripe, it evolves into white flesh.
Coconut water is usually drawn from 6-8 month-old coconuts. This is when it’s brimming with nutrients. After opening, the water goes through a filter process. After filtering, it’s sealed for freshness.
Unlike coconut water, coconut milk isn’t from the fruit’s center. Instead, it hails from the grated flesh of ripe brown coconuts.
Mature coconuts are gathered for their meat. The meat is grated and mixed with warm water. Straining this blend gives white liquid or coconut milk. The milk’s thickness depends on the water ratio. More water means more watery milk. It’s the opposite with less water.
Did you know?
Now that we’ve uncovered the origin stories of coconut water and milk, it’s time to discuss their nutritional values.
Both coconut water and milk carry essential nutrients. They have vitamins, minerals, and electrolytes. But, differences lie in their calorie, fat, sugar, and carbohydrate content.
There’s a stark contrast in their macronutrient profiles. Coconut water is mostly water and carbohydrates. However, coconut milk is high in fats and calories. It has more oil content.
Coconut water gives you useful micronutrients. This includes potassium, sodium, manganese, and vitamin C. Coconut milk also has potassium, calcium, and iron. Each of them supply key micronutrients that aid in body functions.
Electrolytes maintain fluid balance. They also govern nerve function and muscle contractions. Coconut water provides a natural source of electrolytes. Among these are magnesium, potassium, sodium, and calcium. This makes it an ideal hydration choice. On the other hand, coconut milk has fewer electrolytes.
We can’t ignore the sugar content in our coconut drinks. Too much sugar can increase weight gain. It can also increase risk of type 2 diabetes and other health issues. Although coconut water naturally has sugars, these are less than many fruit juices and sports drinks. Coconut milk keeps a tight rein on sugar, making it fit for those who count their sugar intake.
| Coconut Product | Calories | Fat | Carbohydrates | Sugar |
| Coconut Water | 46 per cup | 0.5 g | 9 g | 6 g |
| Coconut Milk | 552 per cup | 57 g | 13 g | 8 g |
Now that we’ve compared their nutritional profiles, below we have discussed proposed health benefits.
Coconut water is brimming with electrolytes. So, athletes love it. It’s a healthy way to hydrate and replace lost electrolytes from intense physical activity.
Coconut water is full of electrolytes and micronutrients. They are said to aid the digestive system. Hence, it’s suitable for people with diarrhea and dehydration.
A few studies suggest that coconut water might control blood sugar levels in rats with diabetes. But, more large-scale human trials are needed to confirm it.
Some rat studies hint that coconut water boosts heart health. It is proposed to bring down blood cholesterol and LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels. This benefit should be explored further in human studies.
Coconut milk carries its own set of health benefits and culinary uses.
Although coconut milk is rich in calories and fats, it has MCTs (medium-chain triglycerides). They’ve shown links to possible weight loss and fat reduction benefits.
Coconut milk is a good source of calcium and phosphorus. Both are essential for strong bones and teeth.
The MCTs in coconut milk are said to have antimicrobial and antiviral properties. This suggests they may aid a healthy immune system. Further studies are needed to corroborate this benefit.
Coconut milk finds its home in many dishes. It works well in tangy curries and sweet desserts. The rich texture and flavour make it a yummy alternative to dairy. This is great news for those with lactose intolerance or the vegans.
Also Read: Coconut Oil in Belly Button: Exploring the Science-Backed Benefits
It’s crucial to consider the pros and cons of including these beverages in your routine.
The benefits of these drinks are as follows.
However, they also have downsides.
When we talk about hydration, coconut water outshines other drinks.
Although water is great for everyday hydration, coconut water provides key electrolytes. These promote better hydration after workouts, sickness, or high heat.
Sports drinks also have electrolytes. But, they usually pack on added sugars and artificial flavours. Unlike them, coconut water offers a natural hydration source. It contains electrolytes, lower sugar, and no fake additives.
You’ll get the best from your drinks if you pick high-quality products.
Here are some tips:
In conclusion, both coconut water and coconut milk spring from the coconut fruit. Each has unique health benefits and uses. While coconut water works well for hydration and sports recovery, coconut milk is a rich, creamy swap for traditional dairy in many recipes. If you pick top-quality coconut products and enjoy them sensibly, you can enjoy the proposed benefits of these versatile, tasty beverages.
Inside a young green coconut, you’ll find coconut water. This is a sweet, clear drink that’s excellent for hydration.
Yes, coconut water carries natural electrolytes like sodium, potassium, magnesium, and calcium. This makes it an ideal beverage for rehydration.
No, coconut water has a lighter, mildly sweet taste. However, coconut milk has a thick, creamy texture with a stronger coconut flavour.
Due to the differences in their taste, feel, and nutritional value, it’s usually not advised to swap coconut water with coconut milk in most recipes.
Coconut water is a better choice for hydration. It’s due to its high electrolyte content and ability to restore fluids after a workout, sickness, or heat exposure.
Doctors may push for coconut water for its electrolytes. Plus, for its possible benefits to digestion, heart health, and blood sugar control. But remember to always talk to your healthcare provider before making big dietary changes.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Belly fat is a common concern for many people. However, when weight gain around the midsection seems unexplained, especially considering one’s diet, sleep, and exercise habits, it may be due to a hormonal imbalance, leading to what is commonly called a hormonal belly. It is essential to understand that “hormonal belly” is not an official medical term but rather a phrase used to describe weight gain due to hormonal imbalances.
In this article, we will explore the concept of hormonal belly, discuss the hormones involved in weight gain, and the possible ways to reduce belly fat. Lastly, we will answer some frequently asked questions regarding this topic.
Hormonal belly is the term used to describe abdominal obesity which means fat accumulation around the waist which is due to imbalances in the body’s hormones. These hormones control hunger, stress, overall health, and how we burn calories. When they tip out of balance, they can trigger more abdominal fat accumulation.
Many health problems and imbalanced hormones cause fat accumulation around the waist. The key triggers are hypothyroidism, Cushing’s syndrome, menopause in women, and low testosterone in men.
Everyday belly fat and hormonal belly fat both form around the stomach. Still, the causes differ. Poor food choices, not enough exercise, and daily habits lead to regular belly fat. However, hormonal belly fat generally come from imbalanced hormones like thyroid hormones, cortisol, leptin, and insulin.
Hormones can control where the body holds fat. Men tend to have more fat around their bellies. Women usually have more around their hips and thighs. But, imbalances can cause fat gain in unexpected areas such as the stomach.
Did you know?
The thyroid gland has a key part in how we use energy: it makes hormones to control this. Changes in these hormones can lead to more belly fat.
Hypothyroidism is when the thyroid gland does not produce enough hormones. This slows our metabolism and triggers weight gain, especially around the waist. Some signs of hypothyroidism are as follows.
Hyperthyroidism is the exact opposite. The thyroid gland makes too many hormones, speeding up metabolism. Usually, this leads to weight loss, but it can cause weight gain, including belly fat in some cases.
Cortisol is the main stress hormone in our bodies. It helps control blood sugar levels, blood pressure, and metabolism. Raised cortisol levels lead to fat storage around the stomach area, adding to hormonal belly fat. Chronic stress, lack of sleep, and other factors can cause high cortisol levels and disrupt our body’s hormone balance.
Cushing’s syndrome is a condition that occurs when the body makes high levels of cortisol levels for long periods. This can result in major weight gain, particularly around the waist and face.
Keeping cortisol in check is key to shedding belly fat. Strategies that may help to lower cortisol levels include finding ways to relax, getting plenty of sleep, and addressing the causes of stress in your life.
Leptin is the hormone made by fat cells that lets the brain know when we have enough energy stored as fat. In some cases, the brain does not respond correctly to leptin signals which is known as leptin resistance, causing weight gain.As body cells do not respond well to leptin, it leads to overeating. We still don’t know everything about leptin resistance, but inflammation and genes may play a part.
Insulin is the hormone that makes it possible for our body’s cells to use glucose from food for energy. When cells do not respond well to insulin anymore, a person can put on weight and get belly fat. This is known as insulin resistance.
I feel that women with PCOS fighting weight gain may try out incorporating green tea into their diet. Studies suggest it can help with weight loss, lower fasting insulin levels, and reduce free testosterone levels.
Dr. Siddharth Gupta, B.A.M.S, M.D
In this section, we’ll look into reasons for hormonal belly fat in men and women and possible ways to manage it.
In men, hormonal belly fat may come from low testosterone and changes in estrogen levels.
Low testosterone in men can cause weight gain, mostly around the stomach. This type of weight gain can lead to hormonal belly fat.
If low testosterone is causing belly fat, a healthcare provider can help. They might discuss about hormone replacement therapy or drugs as choices.
Both high and low estrogen in men can cause belly fat. A healthcare professional can guide you in finding the best way to manage changes in estrogen.
For imbalances in male estrogen, they may advice drugs, changes in diet, and lifestyle changes.
Consuming fermented foods such as soybeans may positively impact hormone balance in women. It keeps estrogen and glucose levels steady and also doesn’t affect triglycerides, or body mass index (BMI). However, more research is needed to figure out how much fermented soybeans you should eat for the best results in hormone balance.
Dr. Rajeev Singh, BAMS
In women, hormonal belly fat may be caused by issues like polycystic ovary syndrome (PCOS), menopause, or periodic fluid retention.
In women, PCOS may lead to more belly fat due to high levels of male hormones and insulin resistance.
During menopause, estrogen levels drop, changing the way the body stores fat. This can result in more fat stored in the belly.
Women sometimes keep more fluid during their periods, causing quick weight gain and bloating, especially in the stomach area.
To stop hormonal belly fat from forming or to deal with it, you may need to change your daily habits and the way you eat. Here are some tips that you may try to follow for good results.
To help get rid of belly fat, try mixing up your workouts.
Changing the way, you eat may help deal with hormonal belly fat.
Stress management is crucial to overall health and may help minimize hormonal belly fat.
It might be tough to tackle hormonal belly fat, but it’s not out of reach. By learning about the factors involved and using smart lifestyle changes and eating plans, you may get rid of extra belly fat. Make sure to speak to your doctor before starting new workouts, changing how you eat, or altering your medicines.
Also, it’s important to find out what causes stress in your life and create strong plans to manage stress. Better habits and solving hormone issues may help you gain control over your weight and improve your general health.
Imbalances in hormones like cortisol, leptin, and insulin cause hormonal belly fat. Certain health conditions and life stages, such as hypothyroidism, menopause, and polycystic ovary syndrome, could mean more stomach fat.
A hormonal belly often means more weight around the midsection without clear changes in diet, sleep, or exercise. If you experience weight gain with other symptoms related to hormones, such as tiredness, changes in appetite, or irregular periods, a healthcare provider should check it out.
Management options for hormonal belly fat rely on the key hormone issues causing the belly fat. Healthcare providers might suggest lifestyle changes, medicine, or hormone replacement therapy based on your situation.
Making changes to your life, like a healthy diet, regular exercise, and ways to deal with stress, may impact hormonal belly fat greatly. These changes may help balance your hormones, improve general health, and help manage weight.
Certain supplements, like ones containing omega-3 fatty acids, magnesium, or certain vitamins, may help correct hormone issues and help reduce belly fat. But make sure to see a healthcare provider before starting any new supplement.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Oatmeal is proposed to be helpful in aiding weight loss. It is said to aid digestion and improve heart health.
In this article we will touch on its rich nutrients, the potential health benefits it offers, and how to prepare it such that it supports your weight loss journey. We will also discuss about when eating oatmeal might not be a good idea. Lastly, we will answer some frequently asked questions regarding this topic.
Did you know?
Oats come from a grain called Avena sativa. They contain beneficial nutrients. There are different kinds of oats which are steel cut, rolled, and instant. These types differ mainly in how they are prepared and cooked.
Oatmeal is a type of porridge that you make by boiling oats in water or milk, or both. It is a yummy, filling meal in the morning that you can have hot or cold (like overnight oats).
A standard 1/2 cup (40 grams) serving of dry, uncooked rolled oats has around 150 calories. But remember, the final calorie count will depend on the type of oats used, the liquid you cook the oats in, and any toppings or sweeteners you add.
Oats have loads of complex carbohydrates but also have a good mix of protein and healthy fats. In a 1/2 cup serving, you’re looking at roughly 27 grams of carbohydrates, 5 grams of protein, and 3 grams of fat.
Oats are powerhouses of essential vitamins and minerals. They pack in manganese, phosphorus, magnesium, iron, zinc, folate, and vitamin B1 (thiamine).
Let’s now turn our attention to this handy table to see the nutrient profile of oats.
| Nutrient | Amount (1/2 cup dry rolled oats) |
| Calories | 150 |
| Carbohydrates | 27g |
| Protein | 5g |
| Fat | 3g |
| Manganese | 63.91% of daily value (DV) |
| Phosphorus | 13.3% of DV |
| Magnesium | 13.3% of DV |
| Iron | 9.4% of DV |
| Zinc | 13.4% of DV |
| Folate | 3.24% of DV |
| Vitamin B1 (Thiamine) | 15.5% of DV |
Due to the mix of carbohydrates, protein, fats, vitamins, and minerals, oats are some of the most nutrient-rich grains out there. Not to mention, their high fiber makes them extremely filling, hence great for a meal.
Whole oats are rich in antioxidants, compounds known as polyphenols. They also contain a unique type of antioxidant called avenanthramides. These antioxidants are believed to widen blood vessels, boosting blood flow.
Antioxidants fight inflammation and oxidative stress in the body. Both these issues can lead to health problems like obesity. By curbing inflammation, antioxidants it may improve insulin sensitivity and support healthy weight loss.
Oats have a soluble fiber known as beta-glucan. This fiber partially dissolves in water to form a gel-like substance and slows down food movement in the digestive system. This action may help control blood sugar and create a feeling of fullness, which may aid in weight loss.
Many studies have shown the soluble fiber in oats, known as beta-glucan, may help reduce total cholesterol and bad (LDL) cholesterol. It is said to do this by increasing the excretion of cholesterol-rich bile from the body, promoting heart health, and reducing heart disease risk.
Oats have complex carbohydrates known for their ability to keep blood sugar levels steady. This, combined with the high soluble fiber content may slow glucose absorption into the bloodstream, avoiding sudden spikes in blood sugar and maintaining your energy throughout the day.
Oats are bursting with fiber, both soluble and insoluble, which is key for a healthy digestive system. The insoluble fiber in oats bulks up the stool and avoids constipation. At the same time, soluble fiber helps maintain a balance of good bacteria in your gut. Thus, they are said to relieve digestion.
When prepared with healthy ingredients and very little added sugars, oatmeal may help in weight loss diet.
Beta-glucan, the soluble fiber in oats, forms a gel-like substance in the stomach. This slows down digestion and helps you stay full. Eating oatmeal regularly may help ward off hunger, avoid overeating, and help with weight loss.
The complex carbohydrates in oats may contribute to stable blood sugar, ensuring steady energy, and reduced food cravings caused by low blood sugar. Better blood sugar control may help manage weight and decrease the risk of type 2 diabetes.
Oatmeal’s high fiber content goes beyond aiding digestion -It may also help burn calories. The body works harder to break down and process fiber, and in doing so, burns more calories. More burned calories means more weight loss.
Oats contain B vitamins like thiamine or vitamin B1. These vitamins play a crucial role in using food for energy in the body. Including enough B vitamins in your diet may support a healthy metabolism, leading your body to burn calories more efficiently, which may promote weight loss.
Beta-glucan, the soluble fiber in oats, acts like a prebiotic in your gut. Prebiotics feed and maintain the balance of good bacteria in your digestive system. This is linked to better weight control and a lower risk of diseases related to obesity.
Apart from helping with weight loss, eating oatmeal regularly is proposed to lower the risk of diseases related to obesity, such as heart disease and diabetes. A reduced risk of such conditions may help overall improved health and well-being.
To maximize oatmeal’s weight loss benefits, it’s crucial to prepare it in healthy ways.
There are three main types of oats which are as follows.
Steel-cut oats are the least processed kind and are whole oat groats that get chopped into small bits using big steel blades. They maintain more nutrients and fiber, making them great for weight loss, except they take longer to cook.
Rolling steamed whole oat groats into flakes creates these particular oats. The process partly cooks the oats, meaning they cook quicker. Even though rolled oats have slightly fewer nutrients than steel-cut oats, they offer similar health benefits and are quicker to prepare.
Instant oats are the most processed. They get pre-cooked, dried, and rolled thinner than regular rolled oats, which reduces cooking time. But, this processing reduces their nutrient and fiber content, making them less ideal for weight loss than the other kinds. If you have to go for instant oats, choose those without flavourings.
When making oatmeal aiming at weight loss, water is the way to go instead of milk to keep calories down. For a richer feel, use a mix of water and milk or try low-calorie alternatives like almond or oat milk.
Be smart about what you add for sweetness. You can use ripe fruit, applesauce, or a dash of honey or maple syrup instead of sugar or artificial sweeteners. These options not only provide added nutrition but also keep calorie count low.
You can add the following toppings to boost your oatmeal’s taste, nutrition, and texture.
Fresh or frozen fruits like berries, bananas, peaches, or apples are great for some natural sweetness and added vitamins and fiber.
Try almonds, walnuts, or pecans and seeds like chia, flax, or hemp for a dose of healthy fats, protein, and fiber.
Add some of your favourite milk, yogurt, or non-dairy milk alternative for added creamy texture and protein.
While oatmeal may be good for weight loss, there can be times when it might cause weight gain which is described below.
Eating too much of even a good thing like oatmeal could lead to weight gain. Always keep an eye on your serving sizes. Stick to a serving size of 1/2 cup (roughly 40 grams) of dry, uncooked oats.
Adding toppings like too many nuts, seeds, dried fruits, or sugary syrups could add extra calories to your oatmeal dish, leading to weight gain. Stick to low-calorie toppings and watch their quantity.
Selecting over-processed instant oatmeal with added sugars and artificial flavours might lead to weight gain due to its higher calorie count and poorer nutrient profile. Steel-cut or rolled oats that hold their natural goodness and fiber are better options.
Although oats and oatmeal come with many potential health benefits, there are some possible downsides and warnings to keep in mind which are as follows.
Oats might not be for you if you’re allergic or intolerant to them. In such cases, you’ll have to avoid oats or try other grain options.
Eating too much oatmeal could rob your diet of variety, leading to nutrient deficiencies. It’s important to mix things up and include other whole grains, fruits, vegetables, lean proteins, and healthy fats in your diet.
While oats’ high fiber content may help digestion, too much fiber might pose digestive issues like bloating, gas, and diarrhea. It’s smart to stick to advised serving sizes and increase fiber intake slowly if needed.
In conclusion, oatmeal may be a good addition to a weight-loss diet. It’s nutritious, keeps you full due to its high fiber content, and could promote better digestion. However, it’s important to choose the right oats, cook them in water or low-calorie milk, and add natural sweeteners and nutritious toppings to reap the best weight loss benefits. Watch portion sizes to avoid overeating and potential weight gain. While oatmeal can support weight loss, remember to maintain a balanced diet with a variety of wholesome foods.
Also Read: Fortified Cereals: An In-Depth Look at Their Proposed Nutritional Benefits
Indeed, oats are a healthy choice for daily intake, as long as you eat them in moderation and maintain a balanced diet. Also, make sure to consume unprocessed oats with no artificial sweeteners and flavorings. Oats offer fiber, vitamins, minerals, and antioxidants that are excellent for overall health.
While both wheat and oats are grains, they differ in their nutrient profiles. Generally, oats have more fiber and certain nutrients like manganese, magnesium, and iron than wheat. Plus, oats are naturally free from gluten.
Oats contain mostly carbohydrates, with some protein and healthy fats thrown into the mix. About a 1/2 cup of dry, uncooked rolled oats will have nearly 27 grams of carbohydrates and 5 grams of protein.
Even though instant oatmeal packets are a handy option, they might not be the healthiest. They often come with added sugars and have less nutrition due to more processing. If health is key, go with less processed oats like steel-cut or rolled oats and add natural sweeteners like fruit and honey.
When trying to lose weight, it’s best to eat according to the recommended serving sizes. Typically, this is about 1/2 cup (roughly 40 grams) of dry, uncooked oats. To further boost your weight-loss efforts, cook your oats in water or low-calorie milk and add naturally sweetened, low-calorie toppings. Use steel cut or rolled oats they are healthier than instant oats.
While oatmeal can’t target specific areas like belly fat for weight loss, its high content of fiber and complex carbohydrates may keep you full for longer. This might support overall weight loss. Including this nutrient-rich food in your diet, along with a balanced meal plan and regular exercise, can help achieve a healthier body weight.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Proteins are key nutrients that we need for good health. They give our bodies energy. They also build and help maintain our cells, organs, and tissues strong. But too much of them can harm our health. In this article we will discuss problems caused by excessive protein intake. We aim to help you manage your protein intake for the best health possible.
We will discuss in detail the importance of proteins, the right amount to eat, the possible issues if you overeat, and how high-protein diets affect health. We will also guide you on when you should seek help if you feel unwell due to too much protein intake. Also, we will discuss the precautions for people who might be at risk.
Proteins are key for many functions in the body. They act as the building blocks for our body. They help to build and repair our tissues, keep our muscle mass strong, and play numerous other important roles which are described below.
Deciding on the right amount of protein depends on many things. General instructions are there, of course. But they might not suit everyone. The factors that one should consider are as follows.
Did you know?
Too much protein can cause health problems both now and later. We must know how to spot these issues. They can be mild or serious based on how much you overeat.
If you eat more protein than you burn off (without working out, for example), you might gain weight. That’s because the extra protein turns into fat.
When your diet lacks carbohydrates, your body starts using proteins and fat for energy. This state is called ketosis. This makes chemicals called ketones in your body. These can make your breath smell fruity or like nail polish .
Diets high in protein but low in fiber can cause constipation. If you eat lots of water and high-fiber foods, this could be less of a problem.
Eating too much dairy or processed meats can give some people diarrhoea. Eating a balanced diet and drinking plenty of water may help here.
To use protein for energy, our body needs more water. This increases the need to drink more water, or we could get dehydrated.
High-protein diets haven’t been tied to kidney issues in healthy people. But those with existing kidney issues should be careful. Long-term high-protein diets can make these issues worse. It can also overwhelm the kidneys.
Eating more protein can raise calcium and uric acid levels in urine. This can make you more likely to get kidney stones.
More protein means the kidneys have to work harder. This can damage normal kidney function over time. This is especially true if you already have a kidney issue.
Eating a lot of red and processed meats for protein can increase cancer risk. This includes cancers like breast cancer, colon cancer, and prostate cancer.
A diet high in red meat and fatty dairy items can pose an increased heart disease risk. This is thanks to the high saturated fat and cholesterol levels in these foods.
Eating too much animal protein has been linked to losing more calcium in urine. This could weaken the bones and cause osteoporosis. Although this is still being explored, and no clear decision has been made regarding it.
Postmenopausal women who consume a diet high in animal protein may have an increased risk of bone loss and fractures compared to those who consume a diet rich in vegetable protein.
Dr. Siddharth Gupta, B.A.M.S, M.D
Being poisoned by protein and having too much protein can harm your health. But they are not the same thing. It is important to understand what they mean and how they differ.
Protein poisoning happens when someone eats a lot of protein without enough fats or carbohydrates. This leads to malnutrition even if you’re getting enough total protein. Nausea, headache, mood swings, and fatigue are some common symptoms.
Protein toxicity, on the other hand, is a buildup of harmful leftovers when our body uses protein. This happens when we eat too much protein, and our kidneys can’t remove all of the waste that’s been made. It is often seen in those with kidney disease or weak kidney function. Also, those who eat way too much protein for their body to handle are at risk.
If you consume too much protein in your diet, you may have foamy or bubbly urine which is indicative of a high level of protein in your urine.
Dr. Rajeev Singh, BAMS
High-protein diets have gained popularity recently as they help lose weight and feel full. But, it’s also key to weigh their pros and cons before you change your diet too much.
Atkins, keto, paleo, and the carnivore diet are some well-known high-protein diets. Although they all stress on eating more protein, their carbohydrate and fat content varies. These diets could improve muscle mass, aid in weight loss, make you feel full, and help manage blood sugar.
On the downside, excess protein could lead to higher levels of ammonia, urea, and amino acids in the blood. It can also overwork the liver and kidneys. High-protein diets that rely on animal proteins may increase heart disease risk, certain types of cancer, and calcium loss. Please check with a health professional before starting a high-protein diet. This is more important if you have a current health condition or special dietary requirements.
Also Read: High Protein Snacks: Nutrient-Based Quick & Easy Picks for Fitness Enthusiasts
If you feel off due to too much protein, contact your doctor. He or she can uncover why you feel the way you do and suggest the right treatment plan for you. Sometimes, lifestyle changes or medicines are needed to control the effects of overeating protein.
People having current health issues, such as kidney disease, liver problems, or digestive disorders, should see their healthcare provider or a registered dietitian before switching to a high-protein diet. These steps can help maintain the best health possible while reducing the risk of issues caused by too much protein.
While eating proteins, the quality and source matter a lot. Both animal proteins and plant proteins have their pros and cons. It is crucial to choose the most nutritious options to stay healthy.
Though both types provide ample essential amino acids, the choice should be made wisely. Skip the fat and go for lean cuts of meat, choose poultry over red meat, and eat a variety of plant-based proteins such as beans, legumes, nuts, and whole grains.
Some people face greater risks when they eat too much proteins. They might have kidney problems or certain health conditions, and they would need to check their protein intake more closely to keep their best health.
For those with kidney disease, eating too much protein can worsen their kidney issues by adding more work to their already taxed kidneys. People having specific health conditions, like liver issues or digestive disorders, must also check their protein intake. This can help them avoid any further complications. If you fall into one of these categories, it’s always best to see a healthcare provider or registered dietitian before starting a high-protein diet.
Getting the right amount of protein is vital for good health. Eating too much protein can cause issues, which means you need to have a balance in your daily food intake.
Knowing how to detect the signs of too much protein and asking for help when needed is key to maintaining your health. By sticking to daily protein intake rules, choosing high-quality sources, and taking care of your special needs, you can eat a diet that gives you all you need and keeps you healthy.
The right amount of protein varies based on age, weight, and how active you are. Most adults shouldn’t eat over 2 grams of protein for each kilogram (2.2 pounds) of their body weight per day.
Eating 200g of protein per day is usually too much for most people. If you eat that much in one day, it’s best to eat less protein for the next few days.
Signs you’re eating too much protein can include weight gain, fruity breath, constipation, diarrhoea, dehydration, kidney damage, higher cancer risk, and heart disease.
The best way to get rid of extra proteins in the body is to adjust your diet by limiting your protein intake and ensuring balanced nutrients. Also, drink more water and eat plenty of fiber. You might need medical help if you’re feeling very unwell due to the overeating of protein.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
In today’s world of abundant food options, it’s essential to choose wisely what we consume. More people are becoming aware of the positive impact that nutritious and natural food has on their long-term health. One such superfood option worth exploring is the pili nut, which has been gaining attention for its potential health benefits backed by research. In this article, we will take a closer look at what pili nuts are, their health benefits, culinary uses, sustainable harvesting practices, and frequently asked questions surrounding these nuts.
Did you know?
Pili nuts are little gems found inside hard shells. These come from a tree named Canarium ovatum. Originating from the Philippines, these nuts are known for their rich, buttery flavour. Because of their fat content and low carbohydrates, they’re perfect for ketogenic, vegan, and paleo diets.
The pili nut tree loves the volcanic soils of the Bicol region in the Philippines. For ages, Filipinos have cultivated these trees and harvested their nuts. Once upon a time, they were a main source of protein and fat. They were either boiled and seasoned or turned into cooking oil.
Pili nut trees are born for rainforest life in the Philippines. They love deep, fertile soil with warm temperatures and lots of rain. Although the Philippines is their home base, farming has spread to Australia and South Africa.
Due to their high fat and low carbohydrate profile, pili nuts are making waves among ketogenic, vegan, and paleo fans. With 70% fat and only 2g of carbohydrates per serving, they’re a go-to snack option that gives you a good energy boost.
The fats in pili nuts keep you feeling full, reduces cravings for unhealthy snacks. This is said to aid a balanced diet and help manage weight effectively.
Vitamin E is an antioxidant, that safeguards cells from damage by free radicals and oxidative stress. Eating pili nuts may help you reach your required daily intake. It is said to help improve skin health and boost your immune system.
Magnesium plays a lot of roles in your body, including muscle and nerve function, maintaining bones’ health, and blood sugar level regulation. Consuming pili nuts is a tasty way of increasing your magnesium.
Manganese, another nutrient found in pili nuts, is crucial in activating enzymes for metabolism, bone formation, and healthy brain functions.
Pili nuts are full of good fats. These include monounsaturated and polyunsaturated ones. These fats help keep cholesterol levels under control, support heart health, and provide essential fatty acids the body can’t produce itself.
Pili nuts’ antioxidant features to fight off harmful free radicals that cause oxidative stress and lead to cell damage. Regular consumption may help boost your body’s defenses and reduce oxidative stress.
The antioxidants in pili nuts may help avoid inflammation and battle chronic diseases. By combating free radicals and lessening oxidative stress, you’re helping your body fend off diseases like diabetes and heart conditions.
Due to their good fat content, pili nuts are said to help maintain cholesterol levels. The presence of monounsaturated and polyunsaturated fats is key for maintaining balance between good (HDL) and bad (LDL) cholesterol that leads to a healthy heart.
Pili nuts have magnesium which plays a vital role in managing blood pressure. Regular intake of magnesium-laden foods like pili nuts is proposed to lower high blood pressure and foster heart health.
Their high fat and low carbohydrate ratio, make them a go-to snack for constant and long-lasting energy. With pili nuts in your low-carbohydrate diet, you may maintain your energy levels without causing insulin spikes or crashes.
Thanks to all the nutrients they pack, pili nuts provide a balanced mix of macronutrients which may aid in maintaining optimal health. Making them part of your diet will ensure sufficient intake of essential nutrients for your overall well-being.
Although studies have shown health-boosting properties of pili nuts, further large scale human research is needed to confirm their benefits.
It has been suggested that omega-3 fatty acids may reduce inflammation in brain circuits, which might enhance attention and concentration. Furthermore, the antioxidants in pili nuts are believed to remove oxidative stress, which may hasten the deterioration of neurons and cause diseases like dementia and Alzheimer’s. Consuming these nuts may help your brain function at its peak far into old age.
Dr. Siddharth Gupta, B.A.M.S, M.D
Pili nuts don’t just provide health benefits. They also serve as a versatile ingredient in your kitchen, adding a twist to your cooking.
Consider using unsalted pili nuts in their natural state to add crunch to your meals. You can use them in salads, in stir-fries, or even with rice.
Roasting pili nuts brings out their flavour, making them even more delicious. Once roasted, you can season them to create yummy, healthy snacks.
Pili nuts are great for baking. Ground or chopped, they can be used on cookies, brownies, or cakes. You can also add them to trail mixes or granola bars.
Compared to almonds, cashews, or walnuts, pili nuts taste richer. Their unique buttery flavour adds character to any dish, making a delightful change from common nuts.
Pili nuts are believed to be excellent for enhancing gut health and boosting digestion. The natural fibres in pili nuts may aid in peristaltic motion stimulation and avoid haemorrhoids and constipation. By doing this, you may increase the effectiveness of how well you absorb nutrients, which means you’re getting the most out of the food you eat!
Dr. Rajeev Singh, BAMS
Collecting wild pili nuts links to sustainable farming options, helping to keep their natural habitat and leaving a small ecological footprint. This process ensures that we preserve the variety and integrity of these trees.
Wild-harvested pili nuts offer quality since they grow naturally, and mature on their own. Without artificial additives like pesticides and fertilizers, the collected nuts are chemical-free and packed with nutrition.
Harvesting pili nuts isn’t just about its eco-friendly aspect, but also for supporting the locals involved. By sticking to fair trade methods and ethical sourcing, the industry aims to better the lives of the farming communities. These practices ensure that their hard work gets fairly rewarded.
Promoting pili nut farming and harvesting also boosts economic growth in the regions they’re native to. Local farmers involved in collecting and processing pili nuts enjoy a rise in market demand which improves overall economic conditions.
Insomnia and other sleep-deprived conditions may be managed with the aid of pili nuts. Magnesium is one of the many important minerals that pili nuts are high in. In actuality, they are believed to have the highest level of magnesium of any nut. Because of this characteristic, pili nuts might be a great way to manage insomnia, as magnesium may help you sleep at night and relieve the symptoms of insomnia.
Dr. Smita barode, B.A.M.S, M.S.
If tree nuts cause allergic reactions in you, best to discuss them with your healthcare provider before trying pili nuts. Even if they aren’t a typical nut variety, allergies may still arise due to cross-reactivity.
To avoid pili nuts turning foul and to maintain their quality, store them in a cool, dry place away from direct sunlight and heat. Use airtight containers, and if possible, vacuum-seal the nuts to make them stay fresh longer.
Pili nuts are a unique and nutrient-dense superfood that has recently come into the spotlight for their numerous potential health benefits. High in healthy fats, low in carbohydrates, and packed with essential nutrients, these nuts are a good addition to various diets like ketogenic, vegan, and paleo diets. Their antioxidant properties and their potential heart health benefits make them an ideal choice for maintaining overall well-being. Not to mention, pili nuts add a delightful, buttery twist to a wide range of dishes and snacks. Additionally, the adoption of sustainable harvesting practices ensures that pili nut production is environmentally friendly and beneficial to local communities.
The limited availability outside the Philippines and the effort involved in harvesting and processing make pili nuts more expensive. Their cost also reflects the fair trade practices, ensuring environmental protection and community well-being.
Pili nuts are a powerhouse of beneficial nutrients. They come with healthy fats, vital vitamins, and minerals. Ideal for ketogenic, vegan, and paleo diets, they offer lots of potential health benefits such as antioxidant and heart health support.
While pili nut trees come from the Philippines, they have also been farmed in Australia and South Africa. However, pili nuts mostly come from their homeland, where they grow in their natural surroundings.
Pili nuts are known by their scientific name, Canarium ovatum. In English, they are often simply called “Pili nuts”, but sometimes they may be referred to as “Java Almond”. But keep in mind this term can also refer to other unrelated nut varieties and is not specific to pili nuts.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
The fat that builds right above the pubic bone is the FUPA (Fat Upper Pubic Area). Both men and women can put on extra fat in that area. Now, many things can cause this issue, and figuring out the right way to lose it can be hard. In this article, we’ll delve into different techniques to target your FUPA effectively, covering everything from home workouts to noninvasive and surgical management options.
As you age, your body changes and might store more fat around your belly area. This includes your pubic area. Changes in hormones and slower metabolism also add up to increased visceral fat. This type of fat builds up around the body’s inner organs.
Quick weight gain or loss can lead to FUPA because of the way fat moves around the body. Weight gain can make fatty tissue increase in the upper pubic area. On the other hand, weight loss might leave extra skin and fat in this same area.
During pregnancy, the body goes through big changes and FUPA can form as a result. It’s normal for pregnant women to experience stretching and weakening of the lower belly muscles, resulting in excess skin and fat in the pubic area.
Some people might be prone to having a larger amount of fat in their upper pubic area due to genes. This happens no matter their overall body size.
Did you know?
If you are a beginner, it’s best to do these exercises under a trained professional to avoid the risk of overstretching or any injury.
In my experience, if you have symptoms of cold-induced skin problems such as Raynaud’s syndrome or cold urticaria, CoolSculpting may not be the right option for you for FUPA. I suggest you discuss the other possible management options with your doctor.
Dr. Siddharth Gupta, B.A.M.S, M.D
Burning off body fat asks for a calorie deficit. This means you need to take in fewer calories than you burn. Cardio exercise, such as running, biking, or swimming, may help when it comes to burning off calories and losing overall body fat.
Adopting a healthy diet is key for health and well-being, as well as weight loss. A diet low in processed foods and high in fruits, vegetables, lean proteins, and whole grains is best. Staying hydrated and reducing portion sizes may help create the caloric deficit required for weight loss, including in the FUPA area.
There is a link between high stress levels and the buildup of fat around your belly. The link has to do with the hormone cortisol, which the body releases when under stress. To reduce stress and the resulting cortisol production, include relaxing practices like yoga, meditation, or deep-breathing exercises into your daily routine.
Coolsculpting uses a method of controlled cooling to freeze and later kill off fat cells in the target area. This management option is noninvasive, so no surgery is needed.
Results will differ from person to person. However, the fat cells affected slowly die and are gotten rid of through the body’s natural processes over a few weeks. Some side effects like short-term numbness or redness can occur at the site of therapy. Your healthcare provider may suggest Coolsculpting as an option for FUPA reduction after carefully considering your case.
Also known as a pubic lift, monsplasty includes removing both extra skin and fat from the pubic area. This procedure makes that region look tighter and smoother.
Recovery time differs depending on the person and the scope of the procedure. Possible complications might be infection, bleeding, and risks linked to anesthesia. If you’re considering this procedure, speak with your healthcare provider about the potential benefits and risks.
Liposuction is a surgical method used to get rid of localized fat deposits from certain areas of the body. This includes the upper pubic area. It’s commonly used after pregnancy or after losing a lot of weight.
Although it’s seen as a fairly safe procedure, liposuction comes with some risks. These include changes in skin feeling, uneven contours, infection, and fat embolism which can be fatal. How quickly you recover will depend on the scope of the procedure and the person. Your healthcare provider may suggest liposuction as a method for FUPA reduction.
Also Read: Hormonal Belly: Unveiling the Science and Possible Solutions
It’s always important to remember that reducing FUPA calls for a holistic approach. This includes targeted exercises, lifestyle changes, and, in some cases, noninvasive or surgical options. No single approach guarantees success, and your progress will depend on your specific situation and level of commitment. Always discuss your options with a healthcare professional before starting any new fitness or health routine.
While you caan’t target FUPA specifically, regular exercise might help reduce overall body fat and firm up muscles in the area.
Exercises that target the deep core muscles like forearm planks, bicycle crunches, leg raises, and the hundred may help firm up muscles in your FUPA area.
Aside from targeted exercises, try combining lifestyle changes such as incorporating a cardio routine, eating a balanced diet, and lowering stress levels. This may help with losing overall body fat, including FUPA.
Yes, as you lose overall body fat, the size of the FUPA might get smaller due to the reduction in fat deposits in the area. However, individual results may vary based on factors such as genes and the overall success of your chosen weight loss strategies.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Cold water therapy, also known as cold plunge or ice bath, has piqued the interest of researchers, athletes, and wellness enthusiasts alike. This ancient technique potentially offers numerous health benefits, but there’s still a lot to learn about how it works and who should use it. In this article, we’ll dive into the history, science, and potential advantages of cold plunges, as well as discuss the precautions you should take to stay safe.
We’ll cover various forms of cold water therapy, from full-body immersion in ice-cold water to contrasting hot and cold showers. Along the way, we’ll examine studies that support or refute different aspects of this practice and offer guidance on getting started with cold water therapy and choosing the best method for you.
Did you know?
Cold water therapy involves exposing your body to cold water. You can soak fully in it, shower in it, or use other techniques. People say it gives physiological and psychological benefits. These may include lower inflammation, better blood flow, improved mood, and less stress.
Cold water used as therapy has past stories. This goes back to old cultures like Greece and Rome. Hippocrates backed cold water therapy due to their potential to aid health . Fast forward to our times, this practice has grown popular. Thanks to modern athletes and figures such as the “Iceman” Wim Hof.
There are some key forms of cold water therapy. Each one has its way of working and its potential benefits.
To know how cold water therapy may help, we need to understand our body’s reaction to the cold. We’ll look at how a dip in cold water may influence our bodies and minds.
Our body responds to cold water in several ways. These include vasoconstriction, a rise in metabolism, and hormonal changes.
Cold water may also change our moods and feelings. Some main mental effects are as follows.
Recently I came across a study which concluded that taking a cold bath after intense exercise helps athletes sleep better by reducing interruptions during the night. Both full-body and partial cold baths worked well, with the full-body one also making athletes move less in their sleep. However more research is required to show if cold plunge improves sleep quality.
Dr. Siddharth Gupta, B.A.M.S, M.D
Cold water therapy has been linked to a range of health benefits. The potential benefits are connected to the body’s responses to the cold. We’ll discuss about the main benefits backed by studies and shared experiences in the next section.
It might help reduce pain and fasten recovery due to its anti-swelling effects. Some studies looked into cold water immersion for post-workout aches, and they support this effect. Research is still ongoing.
There’s some thought about cold water therapy’s effects on immunity and circulation. It may boost our immune response and blood flow. More efficient blood flow means better delivery of oxygen and nutrients. This would be useful for our overall health.
Cold water therapy may help us burn more calories. People think that by burning more energy to keep warm in the cold, we may burn more calories. Combined with healthy living practices, this may help weight loss.
There may be a lift in your mood after a cold shower. Cold water is said to cause a rush of endorphins, adrenaline, and other such chemicals. The result could be a happier mood, less stress, and a feeling of well-being.
There are risks that you must watch out for they are described below.
Diving into cold water might have its drawbacks. Some of these are hypothermia and cold shock.
Cold plunges are not meant for everyone. For some, the downsides might be bigger than the upsides.
Playing safe with cold water therapy is key. Let’s look at some keyways to lower risks.
If the possible benefits of cold water therapy excite you, start safe and slow. Here are some ideas to get you going.
Begin with less intense forms of cold water therapy. A cold shower is a good idea. You can also put cold packs on parts of your body to get a feel of the cold.
Raise your body’s tolerance to cold over time. Watch how your body responds and change your practice based on that. This will help avoid risk.
Have a look at the various ways of cold water therapies that exist, like the Wim Hof Method or contrast water therapy. Choose what works for you.
Also keep in mind, if you have any issues pertaining to the cardiovascular system or if you fall in the elderly category it is important to consult your doctor first. Individuals with cold urticaria should avoid cold plunges altogether.
It’s a lesser-known fact that in Poland, engaging in cold water plunges during the winter months is referred to as “morsowanie,” which translates to “a walrus” in Polish. It is also known as a “polar bear plunge” or simply “polar plunging.” At the yearly event for polar plungers in February 2023, nearly 9000 individuals collectively participated in a dip in the Baltic Sea.
Dr. Smita barode, B.A.M.S, M.S.
The difference between cold showers and cold water therapy. Both offer potential health benefits, but the way they work, and outcomes may vary. Below we have compared the two and see which works best for you.
Both cold showers and cold water therapy share similar benefits, like reducing inflammation, better blood flow, and mood uplift. But cold water therapy, in particular a full body soak, might give stronger results. This is because more of your body is directly exposed to the cold.
If you’re stuck between a cold shower or a cold water therapy, think about what you’re comfortable with, what resources you have, and your health targets. If you’re new to this, cold showers might be easier to do. On the other hand, cold water therapy could give you stronger effects if you want enhanced recovery or performance benefits.
So, in summary, cold water therapy has a rich history and growing scientific evidence for its possible health benefits. Cold water therapy may lend a hand in muscle repair, pain soothing, immunity improvement, and mood upliftment. It’s key to do this safely, considering what you need, how comfortable you are, and any risk factors.
Every person reacts differently to the cold. Going slow and steady builds the most benefits while keeping risks low. Always get a clearance from a healthcare professional before trying cold water therapy. Keep a close watch on your body’s reactions.
How long you should be in a cold plunge depends on you and what you want. We suggest you start at short times, like 5 minutes. Then, build up to longer, but not over 15 minutes. And always keep an eye on your body’s signals. If you shiver or look like you may have hypothermia, get out.
A short 2-minute cold plunge may still offer potential health benefits. These include less inflammation, better blood flow, and mood uplift. This might be suitable for those trying it for the first time or those who aren’t too good with the cold.
Should you diet and exercise right, cold plunges might boost your weight loss efforts. By trying to keep warm in the cold, we burn more calories. While cold plunges alone don’t result in big weight loss, they may make a good addition to a healthy lifestyle.
Cold water therapy and showers carry similar potential health benefits. These include less swelling, better blood flow, and mood uplift. But a full body dip in cold water may give better results due to more of your body getting directly exposed to the cold. Yet, cold showers are more doable and handy for most people.
Make sure to okay it with a healthcare professional before trying cold water therapy. Start slow, keep track of your body heat, cover any cuts or scrapes, and avoid a cold dip right after an intense workout. These steps may help reduce the risks that come with cold water therapy.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Chewing gum and its link with hunger excites many researchers. Here, we’ll explore this unique connection. This extensive article tries to delve into chewing gum’s effects on hunger and weight control. We’ll explore different varieties of gums and their effects on your appetite. We’ll discuss about studies that look into chewing gum as a tool for weight loss. We’ll also discuss about added positives like stress reduction and better focus. Last but not least, we’ll shed light on the possible downsides of chewing gum.
Chewing gum’s impact on hunger has many dynamics. The act of chewing and the type of gum you chew both play roles.
To understand how chewing gum affects appetite, we have to factor in several things. These include the act of chewing, the role of taste and saliva, and how your mind responds to chewing.
Chewing is known to trigger many ‘fullness’ hormones such as glucagon-like peptide-1 (GLP-1), cholecystokinin (CCK), and peptide YY (PYY). These hormones are released by your gut as you start eating. They make you feel fuller and trigger the satiety response. It is to be noted that this isn’t the case with all. Different people experience different effects from chewing gum.
Tasting gum and having it in your mouth may influence hunger. This stimulation may either spike or reduce your urge to eat. Chewing also brings more saliva into the picture, affecting hunger levels by triggering certain satiety hormones.
From a mental standpoint, chewing gum may act as a distraction from hunger pangs or cravings. For people who are comforted by the act of eating, chewing gum may possibly lower their need for snacks or large meals.
Did you know?
There’s a range of chewing gums out there. What they’re made of could influence their effects on hunger. So, below we have listed let’s look at the different types of gum and their possible effect on your appetite.
Sugar-laden gums might spike certain hormones, such as insulin. This could alter your appetite and hunger triggers. But chewing these sugar-sweetened gums often may also pile on extra pounds due to their high-calorie content.
Artificial sweeteners or sugar alcohols replace added sugars in sugar-free gums. Hence, they may cause fewer spikes in blood sugar and insulin. These could thus have a lesser effect on appetite and hunger than regular sweet-tasting gums. But, certain people may be sensitive to the ingredients present in sugar-free gums leading to problems with digestion or other issues.
Some gums have extra active ingredients added to them. They’re meant to provide potential health benefits. Caffeine for increasing energy levels, nicotine to help quit smoking, and even herbal extracts like green tea or Garcinia Cambogia for possible weight loss. How these affect your appetite will depend on what ingredient was added.
Chewing gum’s role in managing hunger isn’t quite clear yet. Some studies suggest that chewing gum may curb hunger for a short period. But others report no real impact on weight control.
Several studies have tried to understand how chewing gum affects hunger in the long run and the short. The results are varied and discussed below.
Few studies have noted that chewing gum decreases hunger and reduces the wish to have high-calorie snacks. This happens in the short term after a period of fasting or even shortly after a meal. However, other research saw no real impact of chewing gum on total food intake during meals.
Even when assessing the effect of chewing gum on actual meal intake and caloric intake, results are mixed. Some studies showed that gum chewers ate fewer calories after having gum. However, others found no differences in calorie consumption between those who chew gum and those who don’t.
With varied findings so far, it is hard to draw a certain conclusion about the effects of chewing gum on hunger and overall weight control. The varying findings in studies could be due to differences in taste preferences, sensitivity to ingredients, and how often an individual chews gum.
Some people hope chewing gum may help them shed excess pounds. They may be looking to reduce snacking or just want to burn more calories while resting. But, the effectiveness of gum for weight loss is still up for debate.
While gums sweetened with sugar have a few calories, most sugar-free gums are usually low in calories. Thus, chewing gum in moderate amounts isn’t likely to affect your total daily calorie intake. Yet chewing on gum regularly could still pile up calories if done in large quantities or with eating high-calorie foods.
Chewing gum does burn a few more calories due to the act of chewing itself. However, these extra calories burnt are minimal and aren’t likely to lead to major weight loss without changes to diet or lifestyle.
The individual’s factors may decide how effective gum may be as a weight loss aid. These include the type of gum chewed, how often and long it’s chewed, and personal taste preferences. All these can sway the influence of gum on hunger pangs and calorie intake.
Research has indicated that chewing gum, particularly those sweetened with xylitol (a sugar alcohol) aid in avoiding dental cavities. This is due to xylitol’s ability to stop the germs that cause bad breath and tooth decay from growing.
Dr. Siddharth Gupta, B.A.M.S, M.D
Chewing gum is said to come with extra benefits apart from its potential effects on hunger and weight control. These include relief from stress and better brain function.
Gum chewing may help some stressed individuals. The simple, repetitive action may help them relax and calm their thoughts.
It is said to do this by increasing blood flow to the brain and releasing mood regulating neurotransmitters, like dopamine and serotonin. Below we have discussed the results of studies done to find the effect of chewing gum for stress relief.
Some studies have discussed the possible stress-busting benefits of chewing gum. One study found gum chewers having lower stress levels and fewer workplace accidents than those who didn’t chew gum. Plus, a review of 10 studies concluded that gum chewing might help drop anxiety and overall stress levels.
It is to be noted that despite the promising results of gum chewing and stress reduction, we need more research to understand the long-term effects of this habit, as well as its possible downsides. Also, remember that individual factors, like personal choice and chewing habits, may influence the effectiveness of gum for stress relief.
Chewing has been linked to improve brain function. Thus, it could potentially be an aid for tasks requiring focus and concentration.
Gum chewing may help increase blood flow to the brain, supporting brain function, and boosting mental performance. Some studies suggest that chewing might also trigger the release of neurotransmitters that play a part in memory, learning, and attention.
Several studies also found that chewing gum might boost brain performance in tasks requiring long-lasting attention, recalling memory, and quick decision-making. These cognitive benefits might be particularly helpful in academic or work settings, where people need to concentrate for long periods.
While some studies showed promising results, others saw no significant improvements in brain performance linked with gum chewing. The type of gum chewed, how often and long it’s chewed, and personal preference for chewing action could all affect the effectiveness of gum for better brain function.
Chewing gum after eating may stop stomach acid from coming up into the throat. Studies found that chewing gum right after meals can cut down the acid in the throat for a few hours. Special gums like with stuff like calcium carbonate and liquorice extract, work even better to ease heartburn and acid reflux compared to regular gum.
Dr. Rajeev Singh, BAMS
Despite its possible benefits, chewing gum may come with some downsides. These include issues with digestion, side effects from artificial sweeteners, and jaw problems.
Chewing gum, especially sugar-free gum with sugar alcohols, may cause digestive discomfort in some individuals. Side effects like too much gas released due to digestion of sugar alcohol present in sugar-free gum, bloating, and diarrhea are common. Also, the sugar-free ones contain artificial sweeteners like aspartame or sucralose. These have been linked to poor gut health, heart disease, and obesity.
Chewing too much gum may cause jaw pain or discomfort. This is particularly true for people with jaw joint problems or temporomandibular joint disorders (TMJD). Long-term or intense chewing can put a strain on the jaw muscles and joints. This can intensify existing jaw pain or trigger TMJD symptoms.
For some, chewing gum might become a habit that’s hard to kick. Especially, those who rely on gum to manage stress or curb hunger levels.
Frequent use of gum for stress relief or hunger control may make you dependent on it. It might be challenging to stop chewing gum, even when faced with negative effects or health issues related to it. People who struggle with gum addiction may find strategies like alternative stress reduction techniques, swapping gum with healthy snacks, or seeking help from a healthcare provider or therapist beneficial.
Certain additives and sweeteners in chewing gum might trigger cravings for other foods or drinks. This holds true for those who consume a lot of sugar-free gum or gums with enticing flavors like mint, chocolate, or fruit.
In conclusion, chewing gum’s relationship with hunger is complicated. Individual factors play vital roles. For instance, the kind of gum you chew and the context in which it’s being chewed. While some studies hint at potential benefits like reduced hunger and better fullness, the overall impact of gums on weight loss seems minimal.
The added benefits of gum, like stress relief and improved brain function, need to be weighed against potential downsides. These include digestive issues, artificial sweetener-related side effects, jaw problems, and addictions. In the end, the decision to include gum in your diet or weight control plan should be personal. Both the possible pros and cons should be clear in one’s mind before deciding. It is always better to consult with your doctor before making a decision.
Sugar-free gum may be a better choice to control hunger, as it usually has less effect on blood sugar and insulin compared to sugar-laced gum.
The optimal quantity of gum to chew for possible benefits does vary. Generally, moderate consumption (like one to two sticks per day) might provide some benefits without causing too much calorie intake or side effects.
Though chewing gum may have minor effects on appetite and calorie consumption, it’s unlikely to be a standalone weight loss strategy. A plan that includes diet and lifestyle changes is required for substantial weight loss.
Too much gum chewing may contribute to digestive issues, jaw pain or discomfort, and addiction in some cases. If you’re worried about the long-term impact of chewing gum, consult your healthcare provider for personalized advice.
Nicotine replacement therapy, which includes nicotine gum, can be useful for those wanting to quit smoking. However, it’s important to consult with your healthcare provider’s advice when using nicotine gum, due to the potential for addiction and other side effects.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Many people around the world have the problem of excess back fat which is hard to get rid of. In this article, we will discuss what causes back fat and the role that a healthy diet and lifestyle play. Also, we’ll delve into some specific exercises that may help shape up your back muscles. Next, we will focus on exercises for your lower, middle, and upper back. We’ll also share some extra tips and insights for a full-bodied workout routine.
Did you know?
Back fat might come from various sources which are described below.
It’s quite normal to have some back fat. But, too much of it can lead to health issues. High body fat can lead to problems like type 2 diabetes, heart disease, and high blood pressure. Plus, people with more body fat might have lesser mobility and experience more joint pain.
Having a balanced diet is key for removing back fat and boosting your health. Below we have discussed a few strategies you may try.
You must cut back on calories to lose body fat like back fat. Aim for a slow and steady weight loss of 1-2 pounds per week by reducing daily caloric intake by 300 to 500 calories.
Include whole, nutrient-rich foods that offer plenty of vitamins, minerals, protein, and fiber in your diet. Incorporate fruits, vegetables, lean proteins, whole grains, nuts, and seeds.
Reduce added sugars and saturated fats, which add to weight gain and inflammation. Swap harmful fats with heart-healthy options, like avocados, olive oil, and oily fish.
Reduce salt to avoid bloating and water retention. Use herbs, spices, and natural seasonings to boost your meals’ flavour.
Practice mindful eating. Listen to your body’s hunger signals and watch your portion sizes. Take your time with your meals and avoid overeating.
Making lifestyle changes may also help reduce back fat significantly. These can be done in the following ways.
Chronic stress can raise cortisol levels which makes your body store more fat. Try yoga, meditation, or deep breathing to reduce stress.
Aim for 7-9 hours of sleep per night, as less sleep can hit your metabolism and hormonal balance, both of which impact weight loss.
Make sure to drink plenty of water throughout the day. It aids digestion, nutrient absorption, and overall well-being.
Get some form of physical activity every day. Combine cardio exercise and resistance training for the best fat loss results.
To help define and strengthen the back muscles, incorporate the following exercises into your workout routine.
These exercises aim to work the muscles in the lower back, including the erector spine and glutes.
These exercises focus on the muscles in the mid-back, including the trapezius, rhomboids, and latissimus dorsi.
These exercises target the muscles in the upper back, including the posterior deltoids, teres major, and trapezius.
Alongside the use of spearmint in tea, may be utilized in various forms such as tablets, decoctions, and tinctures. Traditionally, in Iranian medicine, spearmint is said to be used in addressing flatulence and dyspepsia.
Dr. Siddharth Gupta, B.A.M.S, M.D
Cardio exercises like running, biking, or swimming play are proposed to play a big role in fat loss. They boost your fitness level and help burn more calories.
Jumping jacks, skipping rope, high knees, and burpees are great cardio exercises that may aid in fat loss.
Strength exercises and weightlifting build muscle mass. This is proposed to boost metabolism and aid fat loss.
Include full-body workouts in your routine for a well-rounded fit program. They should target all big muscle groups.
Switch your workout routine often. This challenges your muscles and avoids plateaus, making sure you’re always progressing.
Keep up your spirit and stay motivated. Consistent effort and long-term progress should be your focus in your fitness journey.
Oil extracted from spearmint is used as a flavouring agent in various products such as chewing gum, toothpaste, and cosmetics.
Dr. Rajeev Singh, BAMS
As mentioned before, reducing fat from just one area of the body isn’t possible. But by leading a healthy and active lifestyle with proper diet and exercise, you may achieve overall fat loss. This will help in reducing back fat as well.
Set real goals for how much and how fast you wish to lose fat. Meaningful results take time and need a lot of hard work. Rejoice in small wins along the way and be patient while working towards a healthier body. Also remember, if inspite of having an active lifestyle and following dietary restrictions, you still aren’t able to lose weight, you should consult with a doctor as an underlying medical condition could be responsible for this.
Reducing back fat needs a mix of a good diet, regular workouts, and positive lifestyle changes. Adding specific back exercises along with cardio and strength training may put you on the path to reducing back fat. Toning up and strengthening your body are added benefits. But factor in patience, set realistic goals, and stay dedicated to your fitness journey. Embrace the process and cheer on every bit of progress you make.
Exercises targeting the lower, mid, and upper back muscles, like lateral raises, bent-over rows, and back extensions, may help tone up and strengthen the back muscles. This may help reduce back fat. The is no exercise for spot reduction of fat.
Embrace a healthy diet, get regular exercise, and bring about positive lifestyle changes. This may help trim down overall body fat, which in turn targets back fat.
Whilst spot-reducing back fat isn’t possible, a consistently healthy lifestyle with cardio and strength training exercises may help you shed overall body fat, and that includes back fat.
Genetics, diet, lack of physical activity, aging, and hormonal changes can lead to back fat.
Follow a balanced diet full of nutrients. Your diet should focus on whole foods, maintain a calorie deficit, and make sure you stay well-hydrated. This promotes overall fat loss including back fat.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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