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Happy Tummy Expert

1 year ago

Dear Divya, Thank you for the question

Excess gas formation can be a symptom of gastrointestinal digestive issues such as Gastritis, indigestion, constipation, IBS, intolerances etc., and/or due to an underlying health condition which requires medical attention. For further diagnosis and assistance kindly contact your specialized health care professional.

Stress is a complex phenomenon and each individual has his/her own level of stress tolerance. There are multiple causative factors of stress including irregular sleep pattern, sedentary lifestyle, current state of mind and/or an underlying health condition.

A nutritious, well balanced diet can sometimes help contribute to a better stress management.

Some specific nutrients play a very important role in reducing the levels of cortisol and adrenalin in the body and also the stress chemicals that activate fight and flight response. These nutrients play a very specific and important role in stress management.

• Complex carbohydrates- whole wheat, millets, multigrain, wheat bran, oats etc.
• Proteins (tryptophan, phenylalanine and tyrosine, theanine)- Some of the good sources of protein include, milk, paneer, lean meat, eggs, lentils, soybean, nuts etc
• Vitamin C- from green leafy vegetable and citrus fruits etc.
• Vitamin B- meat, milk and eggs, beef, fish and poultry, eggs, whole grains, dark leafy green vegetables (asparagus, spinach, Brussels sprouts), liver, peanuts, legumes (dried beans and peas) bananas, strawberries, orange
• Magnesium- plant foods like legumes, dark green leafy vegetables, nuts, seeds, whole grains, and fortified cereals. It is also in fish, poultry, and beef
• Selenium- Seafood, organ meats, cereals, poultry, red meat, and egg
• Consuming dark chocolate reduces stress in two ways-its chemical impact and its emotional impact. Chocolate not only plays a role in fighting of free radicals, but it can affect both mind and mood. Chocolate is a complex material, possessing numerous compounds that act upon the brain, producing a sense of delight. Limited intake of dark chocolate is recommended.
• Green tea contains L-theanine a protein which relaxes the brain, thereby reducing stress and anxiety.
• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut. Probiotic bacteria have the potential to alter brain neurochemistry and treat anxiety and depression-related disorder

A few guidelines for general digestive health to be considered:

• Do not skip your meals, have small frequent meals at regular intervals.
• Eat a well-balanced diet including minimum 5 serving of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc.
• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
• Avoid large, heavy meals, and practice portion guidance.
• Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
• Avoid lying down immediately after your meal consumption
• Drink at least 8-10 glasses of water per day
• Have a gap of minimum 2-3 hours between bedtime and your last meal
• Engage in physical activity for a minimum of 60  minutes for at least 5 days a week.
• Try to follow a good sleep regimen in terms of both quantity and quality.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

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