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Unhappy Asian Lady Struggling With Menstrual Cramps And Stomachache Indoors

|| Category: Nutrition &amp; Supplementation ||&nbsp;<h3>What Causes Bloating?</h3>Bloating is a common issue that many people experience. It can make your stomach feel full and heavy, often causing discomfort or pain while wearing tight clothes. Several factors can contribute to bloating, including diet, lifestyle, and underlying health conditions. Understanding the root causes can help you manage and reduce bloating effectively.<h3>Microbioom?</h3>Your gut microbiome plays a crucial role in your digestive health. It consists of trillions of bacteria that help break down food, absorb nutrients, and maintain a healthy gut lining. The gut lining is like the wall and the bacteria are the soldiers. When the balance of these good and "bad" bacteria is disrupted, it can lead damage to the wall and therefore to digestive issues, including bloating.Maintaining a healthy microbiome involves eating a balanced diet rich in fiber, fruits, and vegetables. These foods help nourish the good bacteria in your gut, promoting better digestion and reducing bloating.<h3>Prebiotics vs Probiotics</h3>Probiotics are the bacteria itsself. Prebiotics are a type of fiber that the human body cannot digest. They serve as food for the beneficial bacteria in your gut. By consuming prebiotics, you can help these bacteria thrive, which in turn can improve your digestive health and reduce bloating.&nbsp;Some common sources of prebiotics include:<ul><li>Garlic</li><li>Onions</li><li>Bananas</li><li>Asparagus</li><li>Leafy Greens</li></ul><figure id="figure-xnmw6jcjcslza2431k"><img id="xnmw6jcjcslza2431k" src="https://images.unsplash.com/photo-1506395308321-904a71783d60?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNHx8aGVhbHRoeSUyMGZvb2R8ZW58MHx8fHwxNzIyMzYxNDc4fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="healthy food" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1506395308321-904a71783d60?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNHx8aGVhbHRoeSUyMGZvb2R8ZW58MHx8fHwxNzIyMzYxNDc4fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Digestive Enzymes</h3>Digestive enzymes are proteins that catalyze the breakdown of food into nutrients that can be absorbed by the body. They are secreted by various organs including the salivary glands, stomach, pancreas, and small intestine. When these enzymes are not secreted in sufficient quantities, it can lead to improper digestion, resulting in undigested food particles in the gut. This undigested food can ferment, producing gas and causing bloating.&nbsp;<h3>Gastric Acid</h3>Gastric acid, primarily composed of hydrochloric acid (HCl), is secreted by the parietal cells in the stomach lining. It plays a crucial role in the digestive process by breaking down food, denaturing proteins, activating digestive enzymes like pepsin, and providing an acidic environment that inhibits pathogenic bacteria.Excess Gastric Acid Symptoms: Heartburn, acid reflux, and stomach ulcers. Treatment: Limiting &nbsp;alcohol or coffee, high acidic foods like sugary or spicy foods or carbonated drinks, also testing for H. Pylori.&nbsp; Insufficient Gastric AcidSymptoms: Bloating, indigestion, gas, and nutrient deficiencies. Treatment: Betaine HCl supplements, digestive bitters, and addressing underlying causes can increase acid production. Similarities in Symptoms Interestingly, both excess and insufficient gastric acid can present with similar symptoms such as bloating, indigestion, and discomfort. This similarity often leads to misdiagnosis and inappropriate treatment, highlighting the importance of accurate diagnosis. Proper testing, such as the Heidelberg test or a gastric pH test, can help determine the actual cause of symptoms and guide appropriate treatment strategies.<h3>Digestive Enzyme lnsufficienty?</h3>1. Poor Diet: Diets low in raw, enzyme-rich foods can reduce the body’s enzyme reserves. 2. Chronic Stress: Prolonged heavy stress can impair digestive function and enzyme production. 3. Excessive Alcohol Consumption: Heavy drinking can damage the pancreas, impairing its ability to produce enzymes. 4. Overuse of Corticosteroids: Prolonged use of cortisone and other steroids can suppress enzyme secretion. Also while using creams. 5. Gallbladder Removal: The removal of the gallbladder can affect the secretion of bile, which works in conjunction with pancreatic enzymes.6. Autoimmune Conditions: Conditions like celiac disease can lead to damage of the gut lining, affecting enzyme production. 7. Medications: Certain medications, such as proton pump inhibitors, or Antacids (neutralizes stomach acidity) &nbsp;can reduce stomach acid and enzyme production.<h3>Tips for Maintaining Digestive Health</h3>In addition to eating a diet rich in prebiotics, there are other steps you can take to maintain your digestive health. These include:<ol><li>Staying hydrated by drinking plenty of water, start the day by having 1 big glass of water first thing in the morning</li><li>Exercising regularly to promote regular bowel movements</li><li>Managing stress, only eat when you are relaxed and can sit down</li><li>Eating until 80% full. Try to be mindfull why you tend to overeat&nbsp;</li></ol><figure id="figure-o127blid1lza24701" class=""><img id="o127blid1lza24701" src="https://images.unsplash.com/photo-1551276929-3f75211e0986?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMnx8aGVhbHRoeSUyMGxpZmVzdHlsZXxlbnwwfHx8fDE3MjI0NDMwNDR8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="healthy lifestyle" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1551276929-3f75211e0986?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMnx8aGVhbHRoeSUyMGxpZmVzdHlsZXxlbnwwfHx8fDE3MjI0NDMwNDR8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure>If you experience persistent bloating, severe pain, or other concerning symptoms, it is important to seek medical advice. A healthcare professional can help diagnose the cause of your bloating and recommend appropriate treatment options.At our clinic, we offer comprehensive healthcare services to help you manage your digestive health. Our team of experienced professionals can provide personalized advice and treatment plans tailored to your needs.Understanding the role of your microbiome, incorporating prebiotics into your diet, and maintaining overall digestive health can help you reduce bloating and improve your well-being. Take the first step towards better digestive health and contact us today!Want to learn how to heal your gut yourself?&nbsp;<a href="https://lotuslech.com/blog/healing-your-gut--a-simple---practical-guide" target="_blank" rel="noopener" data-mce-href="https://lotuslech.com/blog/healing-your-gut--a-simple---practical-guide">Click here!</a>Love,Sam&nbsp; Keywords: bloating causes, gut microbiome, digestive health, gut bacteria balance, microbiome disruption, prebiotics, probiotics, digestive enzymes, enzyme insufficiency, gastric acid, hydrochloric acid (HCl), acid reflux, heartburn, indigestion, nutrient absorption, fermentation, gas production, stress impact on digestion, pancreatic function, bile secretion, medication effects on digestion, proton pump inhibitors, antacids, autoimmune gut conditions, hydration, exercise, mindful eating, digestive health tips, gut healing, microbiome support----------------------------------------------------------------------------------Articles:Bäckhed, F., Ley, R.E., Sonnenburg, J.L., Peterson, D.A. and Gordon, J.I., 2005. Host-bacterial mutualism in the human intestine. Science, 307(5717), pp.1915-1920.Roberfroid, M., Gibson, G.R., Hoyles, L., McCartney, A.L., Rastall, R., Rowland, I., Wolvers, D., Watzl, B., Szajewska, H., Stahl, B. and Guarner, F., 2010. Prebiotic effects: metabolic and health benefits. British Journal of Nutrition, 104(S2), pp.S1-S63.Hill, C., Guarner, F., Reid, G., Gibson, G.R., Merenstein, D.J., Pot, B., Morelli, L., Canani, R.B., Flint, H.J., Salminen, S. and Calder, P.C., 2014. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology &amp; Hepatology, 11(8), pp.506-514.Rastall, R.A. and Gibson, G.R., 2015. Recent developments in prebiotics to selectively impact beneficial microbes and promote intestinal health. Current Opinion in Biotechnology, 32, pp.42-46.Martinsen, T.C., Bergh, K. and Waldum, H.L., 2005. Gastric juice: a barrier against infectious diseases. Basic &amp; Clinical Pharmacology &amp; Toxicology, 96(2), pp.94-102.

Why Am I Always Bloated?

|| Category: Nutrition &amp; Supplementation ||&nbsp;<h2>Understanding Ashwagandha</h2>Ashwagandha, also known as Withania somnifera, is a popular herb in Ayurvedic medicine. It is often called "Indian ginseng" due to its rejuvenating properties. People have used it for centuries to improve health and well-being.This herb is known for its adaptogenic properties. Adaptogens help the body manage stress. Ashwagandha helps in reducing anxiety and improving mood.<h2>Benefits of Ashwagandha</h2><h3>Reduces Stress and Anxiety</h3>Studies have shown that Ashwagandha can reduce stress and anxiety. It lowers cortisol levels, the hormone responsible for stress. People who take Ashwagandha often report feeling calmer and more relaxed.<h3>Improves Physical Performance</h3>Ashwagandha can enhance physical performance. Athletes and fitness enthusiasts use it to increase strength and endurance. Regular use can lead to better muscle recovery and reduced fatigue.<h3>Boosts Immunity</h3>This herb also boosts the immune system. It helps the body fight off infections and illnesses. People who take Ashwagandha regularly may experience fewer colds and other common ailments.<h2>Dosage</h2>Incorporating Ashwagandha into your daily routine is simple. You can find it in various forms, such as capsules, powders, and teas. It is essential to follow the recommended dosage on the product label.For those new to Ashwagandha, starting with a lower dose and gradually increasing it is advisable. This approach helps the body adjust to the herb.Dosage Per Condition: <ul><li>Stress reduction / cortisol control: → 300–600 mg/day, split in 1–2 doses.</li><li>Sleep support: → 300–500 mg, 1–2 hours before bed.</li><li>Testosterone / athletic performance: → 500–600 mg, twice daily (total: 1000–1200 mg/day).</li><li>Cognitive support / anxiety: → 250–500 mg/day.</li></ul><h2>Scientific Evidence</h2><h3>Clinical Trials</h3>Clinical trials have shown that Ashwagandha can improve cognitive function and memory. Another study in the "Indian Journal of Psychological Medicine" reported that it effectively reduced symptoms of anxiety and depression.<h3>Ongoing Research</h3>Researchers continue to explore the benefits of Ashwagandha. Ongoing studies aim to uncover more about its potential in treating various health conditions. The scientific community remains optimistic about its future applications.<h2>Conclusion</h2>Ashwagandha is a powerful herb with numerous health benefits. It helps reduce stress, improve physical performance, and boost immunity. Scientific evidence supports many of these claims.Incorporating Ashwagandha into your daily routine can lead to a healthier, more balanced life. Always consult with a healthcare professional before starting any new supplement. If you need help with supplementation feel free to reach out and we get you on the way.Love, Sam Keywords: ashwagandha, Withania somnifera, adaptogen, stress reduction, anxiety relief, cortisol lowering, physical performance, muscle strength, endurance, immune support, fatigue reduction, cognitive enhancement, sleep support, testosterone booster, dosage guidelines, clinical trials, herbal supplementation, Ayurvedic medicine, neuroprotection, mood improvement---------------------------------------------------------------------------------ArticlesChandrasekhar, K., Kapoor, J., &amp; Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum Ashwagandha extract in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262. Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., &amp; Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12, 43. Gupta, G. L., Jalalpure, S. S., &amp; Patel, V. R. (2012). Immunomodulatory and antioxidant activity of Ashwagandha (Withania somnifera) against experimentally induced myocardial infarction in rats. Pharmacognosy Magazine, 8(32), S101–S107. Pingali, U., Pilli, R., &amp; Fatima, N. (2014). Evaluation of the neuroprotective and cognition-enhancing effects of Withania somnifera in sleep-deprived rats. Journal of Ethnopharmacology, 155(3), 1066–1070. Lopresti, A. L., Smith, S. J., Malvi, H., &amp; Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: a randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186.

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Why Am I Always Bloated?

Ashwagandha: Benefits, Daily Use, and Scientific Evidence