The other heartburn

Yet another reason to give up junk. What you think is heartburn can lead to a far more serious condition, GERD

It is a feeling most foodies are familiar with. You binge on deep fried stuff, spicy curries and lots of booze, only to get that unbearable burning sensation in your chest hours later. The nausea and discomfort is enough to put you off food for the next few days. While you may blame acidity for the symptoms that can be cured by a few home-made concoctions, at an extreme level they can lead to a far more serious condition called the Gastro-Esophageal Reflux Disease (GERD) or acid reflux, a major digestive disorder.
WHAT IS IT?
To understand GERD, here's a bit of a biology lesson. The food you eat goes to the stomach through a tube called the esophagus, and from there to the duodenum and intestines. The Lower Esophageal Sphincter (LES) is the junction or gate between the esophagus and stomach. In GERD, the LES loosens and the liquid content of the stomach regurgitates to the esophagus. This liquid usually contains acid, hydrochloric acid pepsin (an enzyme) and bile, each of which can injure the esophagus.
    GERD is a chronic condition and even when the esophagus has healed, the injury can return causing severe discomfort and complications.
WHY DOES IT HAPPEN?
It's not exactly clear why it happens though there can be several reasons. Recurrent vomiting, increased abdominal pressure due to obesity, hiatal hernia, smoking and most importantly reduced LES pressure gives rise to GERD. But over and above, faulty eating habits are the main culprit. Reflux symptoms worsen if you consume too much citrus fruits, chocolate, caffeine, alcohol, colas, red meat, fatty and fried foods, garlic and onions, spices and tomato based foods such as spaghetti sauce, salsa and pizza.
ACIDITY AND GERD
While GERD, per se, is not a very common condition, it often manifests in its earliest symptoms - acidity. To counter it, ensure that your diet has enough alkaline food that acts as a foil. The balance between acid and alkaline is essential as it acts as a buffer leading to better absorption of food. But how does one differentiate? Here's a quick checklist:
Acidic foods: Bread, noodles, ragi,
naachni, poha, rava, tuvar dal, soya beans, butter, palak, canned food, dry coconut, tea, coffee, alcohol,
confectionary, sugar, etc.
Alkaline food: Potato, fresh figs, asparagus, leek, radish, beans, celery,
wheat grass, cucumber, grape fruit,
artichoke, onion, etc.
FIGHT GERD
Modify your lifestyle
» Avoid tight-fighting clothes after a meal or tightening trouser belts. It
exerts pressure on the intestines » Avoid vigorous activity soon after eating » Avoid cigarettes and alcohol » Avoid being on empty stomach or unhealthy snacking » Try to maintain ideal weight » Have light meals at night » Chew properly and eat slowly » Eat in a calm and stress free environment » Avoid irregular and hurried meals and those with high PH acid » Drink plenty of water » Maintain upright position during and at least 45 minutes after eating each meal to enhance digestion.
Through dietary means
» Avoid large fat-content meal especially before retiring to bed » Avoid high sugar content because fermentation of sugar inside the stomach produces more gas. It has a hostile effect on the stomach lining, stimulates acid and weakens LES » The volatile oil in peppermint and spearmint weakens esophageal sphincter, so avoid having too much chewing gums and mouth freshners » Watch your chocolate and caffeine consumption »Unlike popular perception, milk is not a cure for heartburn; it only neutralises its effect. Remember, milk is acidic/ » Avoid confectionery items, artificial sweeteners, processed food.
A RECIPE PRESCRIPTION
Here is a quick alkaline recipe that can help suppress GERD...
ANTI REFLUX-FUSION SOUP Ingredients: 1 cup sliced zucchini, 1/2 cup bottle gourd, 1 medium onion, 1/2 tsp turmeric, 3-4 basil leaves, 2 tbsp fresh kokum syrup, one-inch piece of ginger, salt to taste. 1 tbsp onion, carrot, spring onion leaves.
Method:
Cube the vegetables and pour seven cups of water and pressure cook it. Keep aside. In a pan, add all the vegetables with stock and cook for at least 20 minutes. Add salt and kokum syrup. Garnish and consume lukewarm.
» 'Alfa alfa' juice can help because of high alkalinity. As can potato juice. Shred a little potato in water, let it sit overnight and then drink it.

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Breakfast provides quick and easy fuel to start the day

After a good night's rest, your body needs fuel to kick-start the day. Milk and fruit are great choices!. Photo: Nazma Lakhani

 

Are you a breakfast king or a breakfast skipper?

 

Just like it sounds "breakfast" is about breaking the fast! After a good night's rest, your body needs fuel to kick-start the day. Everyone should make breakfast a habit, especially children. It provides energy throughout the day and improves your ability to concentrate.

 

It also helps to manage your weight by reducing the temptation to snack on high calorie foods during the day. In fact, it has been shown that those who eat breakfast regularly are more likely to maintain a healthy weight than breakfast skippers.

 

Breakfast does not have to be a boring meal or an extra effort — it can be quick, simple and even interesting. Grab a piece of fruit, a pot of yogurt or a slice of toast; you can even eat them on the go!

 

Try a crunchy wholegrain cereal, which is high in fibre and a good source of energy throughout the day. Photo: Nazma Lakhani

 

Breakfast is the most important meal of the day. Get a healthy start on yout day by trying one of the ideas below:

1. For something quick and simple, try one or two slices of wholegrain toast made from granary or multi-seeded bread with a low-fat spread or topped with banana.
2. A small bowl of high fibre cereal like warm porridge or a crunchy wholegrain cereal. High-fibre varieties are more filling and the energy they provide will last longer through the day. Be sure to sweeten with fresh or dried fruit instead of sugar.
3. How about a pot of yoghurt and fruit? Whether you are having a fruit yoghurt or prefer a plain/natural flavour, choose low-fat and low-sugar varieties. Yoghurt provides a good source of calcium. Try topping it with crunchy oats, muesli or some fresh fruit like a handful of strawberries, blueberries or a chopped banana.
4. Eggs are a good source of protein and quite filling. Try them scrambled, poached or boiled with wholemeal toast, or have an omelette and mix in some vegetables like tomatoes and onions. You could even take this on the go in a roll or a bagel.
5. And if once a week you like parathas, then try them without the added butter or ghee and enjoy a healthier version (see our Stuffed Paratha recipe). Or if it is bateta saak (potato curry) that you fancy, then ditch the puris and try warm rotli (chapati) instead.

Whether you prefer to start the day with something quick and simple or cooked and elaborate, make breakfast a part of your daily routine and it will soon become a habit. Wake up to a healthy breakfast and give yourself an energy boost to start the day!

 

http://www.theismaili.org/cms/956/Breakfast-provides-quick-and-easy-fuel-to-start-the-day

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