Bloating is the feeling of being full or tight in the stomach. Natural remedies can help you reduce the symptoms of bloating and you probably have a lot of the ingredients lying around your home. If you’re experiencing bloating — read this: a guide to the top 10 remedies for bloating that will help improve digestion, get rid of gas, and promote gut health.

1. Peppermint Tea

• Why it Works: It’s also peppermint (menthol) – menthol relaxes the digestive tract muscles and aids gas going through more easily thus making bloating and discomfort less.
• How to Use: If you don’t have a medicine cabinet in your kitchen, you can steep fresh peppermint leaves or a tea bag in hot water for 5-10 minutes and drink after meals to soothe the stomach.

2. Ginger Root

• Why it Works: Phytochemicals in ginger such as gingerols and shogaols aid digestion, reduce inflammation, and block the build-up of gas.
• How to Use:  To make ginger tea, grate a small piece of fresh ginger into hot water; use fresh ginger in your meals. Or, chew on a sliced piece of ginger root an hour or two before each meal.

3. Apple Cider Vinegar (ACV)

• Why it Works: ACV helps stimulate stomach acid production, improving digestion and preventing gas buildup.
• How to Use: Mix 1 tablespoon of ACV in a glass of water and drink it before meals. You can add a little honey for flavor if needed.

4. Fennel Seeds

• Why it Works: Fennel seeds contain compounds that relax the muscles in the digestive tract and help relieve gas and bloating.
• How to Use: Chew a teaspoon of fennel seeds after meals, or make fennel tea by steeping a teaspoon of seeds in hot water for 5-10 minutes.

5. Chamomile Tea

• Why it Works: Chamomile has anti-inflammatory and antispasmodic properties, helping to relax the digestive muscles and reduce bloating and discomfort.
• How to Use: Steep chamomile tea in hot water for 5-10 minutes. Drink a cup after meals or before bed for best results.

6. Activated Charcoal

• Why it Works: Activated charcoal traps gas-producing compounds, preventing them from causing bloating and discomfort.
• How to Use: Take activated charcoal capsules as directed on the package. Note: Check with a healthcare provider before using, especially if you’re on medications, as charcoal can absorb medications.

7. Probiotics

• Why it Works: Probiotics balance gut bacteria, which can help improve digestion, reduce gas, and alleviate bloating.
• How to Use: Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, or kombucha into your diet. Alternatively, consider a probiotic supplement, choosing one that suits your needs.

8. Warm Lemon Water

• Why it Works: Lemon juice stimulates bile production, which aids in digestion, while warm water helps flush out the digestive system.
• How to Use: Squeeze half a lemon into a cup of warm water and drink it first thing in the morning or before meals.

9. Papaya and Pineapple

• Why it Works: These fruits contain digestive enzymes—papain in papaya and bromelain in pineapple—that help break down protein and ease digestion.
• How to Use: Add fresh papaya or pineapple to your diet, especially after meals, to help reduce bloating naturally.

10. Cumin Seeds

• Why it Works: Cumin aids digestion by stimulating bile production and reducing gas formation in the intestines.
• How to Use: You can add cumin seeds to your meals or make cumin tea by steeping a teaspoon of seeds in hot water for 5-10 minutes.

Additional Tips to Prevent Bloating

• Eat Slowly: Eating too fast can lead to swallowing air, which can cause bloating.
• Avoid Carbonated Drinks: Carbonated beverages contain gas that can contribute to bloating.
• Limit High-Fiber Foods Gradually: Fiber is beneficial, but introducing it too quickly can lead to gas and bloating.
• Stay Hydrated: Water helps flush out toxins and keeps the digestive system moving smoothly.
• Exercise Regularly: Physical activity stimulates digestion and helps reduce bloating.

Conclusion

Incorporating these natural remedies into your routine can help manage and reduce bloating. Everyone’s digestive system is different, so you may need to try a few remedies to see what works best for you. Maintaining a balanced diet, staying active, and being mindful of your eating habits can also help keep bloating at bay and promote better gut health overall.

Good colon health is essential to overall good health. The colon is part of the body’s digestive system responsible for absorbing nutrients, maintaining hydration, and eliminating waste. Toxins and waste materials can accumulate in the colon over time and this can result in digestive issues, fatigue; or even skin problems. Natural Colon cleanse drinks help detox the body, improve digestion, and support a healthy gut.

In this guide, we’ll show some easy-to-make DIY colon cleanse drinks, made with natural ingredients, which will help you feel refreshed & revitalized. In addition to these drinks helping improve nutrient absorption and boosting energy levels, they all play a part in a proper healthy routine.

Why Consider a Colon Cleanse?

Your body does detox, but a colon cleanse may help give you some extra support if you are feeling sluggish, your digestive system is causing you discomfort or you’d like to reset your digestive health. Colon cleanses can aid in:

• Removing toxins and waste buildup
• Boosting digestive efficiency
• Increasing energy levels
• Promoting clearer skin
• Improving nutrient absorption

These drinks are made from natural ingredients that help flush out toxins, stimulate digestion, and improve gut health.

DIY Colon Cleanse Drink Recipes

1. Lemon, Ginger, and Apple Cider Vinegar Cleanse

This classic combo is popular for good reason: it offers powerful detoxifying properties and can stimulate digestion. Lemon and apple cider vinegar (ACV) both have high acidity levels, helping to break down waste material, while ginger helps reduce bloating and supports gut health.

Ingredients:

• Juice of 1 lemon
• 1 tablespoon apple cider vinegar
• 1 tablespoon grated fresh ginger
• 1 cup warm water

Instructions:

1. Squeeze the juice from the lemon into a glass.
2. Add apple cider vinegar and grated ginger.
3. Pour in warm water and stir well.
4. Drink this mixture first thing in the morning for the best results.

Benefits:
The acidity of lemon and ACV helps cleanse the digestive tract, while ginger soothes the stomach and reduces bloating.

2. Aloe Vera and Lemon Juice Detox Drink

Aloe vera is well-known for its healing properties and can act as a natural laxative, which may help clear out the digestive system. When combined with lemon juice, it creates a hydrating, gut-cleansing drink.

Ingredients:

• 1 cup of aloe vera juice (make sure it’s pure and edible)
• Juice of 1 lemon
• 1 cup of water

Instructions:

1. Mix aloe vera juice with water in a glass.
2. Squeeze in the lemon juice and stir.
3. Drink once daily, ideally before breakfast.

Benefits:
Aloe vera promotes bowel movements, while lemon juice’s high vitamin C content provides an antioxidant boost, assisting in detoxification.

3. Salt Water Flush

A salt water flush is a simple, effective way to cleanse the colon. It works by drawing water into the intestines, encouraging bowel movements, and helping flush out waste.

Ingredients:

• 2 teaspoons of non-iodized sea salt
• 1 litre of warm water
• Juice of half a lemon (optional, for taste)

Instructions:

1. Dissolve the salt in warm water. Make sure it’s fully dissolved.
2. Drink the entire liter of salt water on an empty stomach.
3. Stay near a bathroom, as this drink may work quickly.

Benefits:
The saltwater cleanse stimulates peristalsis, which moves waste through the digestive tract, effectively flushing out the system.

Note: This drink is not for everyone and should only be done occasionally, as frequent use may cause dehydration.

4. Green Detox Smoothie

This smoothie combines fiber-rich fruits and vegetables to support gut health, encourage regularity, and provide essential nutrients.

Ingredients:

• 1 cup of spinach or kale
• 1 apple, chopped
• 1 banana
• 1 tablespoon chia seeds
• 1 cup of coconut water

Instructions:

1. Place all ingredients in a blender.
2. Blend until smooth and creamy.
3. Enjoy this smoothie as a breakfast option or a midday snack.

Benefits:
The fiber in spinach and apple helps promote healthy digestion, while chia seeds provide omega-3 fatty acids, which support gut health and reduce inflammation.

5. Flaxseed and Water Colon Cleanser

Flaxseed is high in fiber and omega-3 fatty acids, both of which are essential for a healthy colon. This drink helps add bulk to stool, promoting regular bowel movements and helping cleanse the colon.

Ingredients:

• 1 tablespoon ground flaxseed
• 1 cup water

Instructions:

1. Mix ground flaxseed into a cup of water.
2. Drink this mixture first thing in the morning, followed by another glass of water.

Benefits:
Flaxseed’s fiber content promotes healthy digestion, while its omega-3s provide anti-inflammatory benefits, supporting the gut and reducing digestive discomfort.

6. Cucumber and Mint Detox Water

Hydration is a key factor in colon health. This refreshing cucumber and mint water provides hydration and a mild diuretic effect, gently flushing out toxins.

Ingredients:

• 1 cucumber, sliced
• A handful of fresh mint leaves
• 1 litre of water

Instructions:

1. Add cucumber slices and mint leaves to a liter of water.
2. Let it infuse overnight in the fridge.
3. Sip this water throughout the day for a refreshing, gentle cleanse.

Benefits:
Cucumber hydrates, while mint soothes the stomach, making this a great everyday drink to support digestive health.

Tips for an Effective Colon Cleanse

• Stay Hydrated: Drinking enough water throughout the day is essential when doing any colon cleanse, as it helps flush toxins out.
• Limit Processed Foods: During a cleanse, focus on natural, whole foods to reduce digestive stress.
• Exercise Regularly: Physical activity helps stimulate digestion, supporting your colon health.

When to Avoid Colon Cleanses

While these DIY drinks are generally safe, certain individuals should avoid them, such as those who are pregnant, breastfeeding, or have existing digestive disorders. Consulting a healthcare professional before starting any cleanse is a good idea if you have concerns.

Conclusion

DIY colon cleanse drinks can be a simple, natural way to support a healthy gut and overall well-being. By incorporating these recipes into your wellness routine, you can promote better digestion, increase your energy, and enjoy a refreshed sense of health. Remember to follow each cleanse responsibly, maintain a balanced diet, and listen to your body’s needs for the best results.

Shilajit, a natural resin originating from the rocks of the high altitudes of the Himalayas, has been 
revered throughout centuries for its extraordinary health institution. It’s widely known for its countless benefits for men’s health and the benefits of Shilajit for women are equally profound. One of the most important nutrients is also one of the most neglected: this nutrient-rich supplement provides women with a natural supplement to maximise overall well-being, increase energy, and help skin health and mental clarity.

This blog will be all about understanding the Shilajit benefits for women. Give this blog a quick read if you’re thinking about how the ancient remedy can enhance your overall wellness.

What Is Shilajit?

Shilajit oozes out of rocks in such mountainous regions as the Himalayas and is quite a sticky, & tar-like substance. It is created over time by the breakdown of plants and minerals under pressure and heat. Shilajit contains essential minerals, fulvic acid, and antioxidants, and has been utilised in Ayurvedic medicine for ages for rejuvenating properties. Traditionally used as a way to increase physical strength, improve cognitive function, and support overall wellness, it was referred to traditionally as ‘the destroyer of weakness.’

Shilajit is also potent and an all-natural supplement that for women can facilitate both physical and mental health. With its robust composition of nutrients, it is a potent weapon for fulfilling modern wellness demands, including giving you more energy, improving skin radiance, and handling stress.

Core Benefits of Shilajit for Women

a) Energy and Endurance

Especially women toiling between work and family and personal lives, tend to feel fatigued and energy depleted. A natural way to improve your energy levels without using caffeine or artificial stimulants is Shilajit. Improving the body’s mitochondrial function by supporting ATP, the energy currency of cells, that can sustain the energy required during the day. Shilajit is an excellent choice for women who want to keep themselves going without the midday slump.

b) Supports Skin Health

Shilajit possesses antioxidant properties making it a great addition to improve the health of the skin. It helps fight free radicals which cause ageing and skin damage and also produces collagen. So women can refine and cleanse the skin and reduce the look of fine lines and wrinkles. The drinking of shilajit also keeps the skin hydrated better and therefore keeps its elasticity and smoothness.

c) Stress and Mood Management

In this fast-paced world, managing stress is important not to keep a healthy body and mind. Owing to its ability to reduce oxidative stress, Shilajit can protect cells from damage and make you less tired and anxious. It may also help calm you, improve your mood, and zap your mental fog, resulting in better mental clarity. Shilajit may be a natural healing for women with stress, or mood swings putting it in your wellness routine may help even out their moods.

d) Supports Bone Health

Bones get denser as women age, which makes them prone to discomfort or stiffness in the joints. Shilajit has minerals calcium, magnesium, and potassium that help maintain healthy bones and joints. Shilajit supports bone health and so helps women to maintain mobility and flexibility as they age. Shilajit may be useful in women’s prevention and recovery from physical exertion.

e) Boosts Immunity

Shilajit is rich in nutrients and helps in building a strong immune system. One of the principal components of Shilajit, fulvic acid, improves the body’s ability to absorb nutrients, thus it enhances immunity. This helps women to fight against common infections and be healthy. Shilajit, in boosting the immune response, serves as an additional layer of protection for a woman in her day today life.

When to Start Taking Shilajit

Women of all ages can benefit from incorporating Shilajit into their wellness routines. Whether you're a young professional looking to improve focus and energy or someone seeking better joint health and stress relief as you age, Shilajit is a versatile supplement that can meet your needs.

In Your 20s and 30s:

This is a time when maintaining energy and managing stress are key priorities. Shilajit helps boost energy, supports cognitive function, and keeps your skin radiant. Women in their 20s and 30s often face a demanding work-life balance, and Shilajit’s adaptogenic properties make it easier to manage stress naturally.

In Your 40s and Beyond:

For women in their 40s and beyond, maintaining bone health, joint flexibility, and a strong immune system become essential. Shilajit can help promote bone density and offer antioxidant protection, ensuring long-term wellness. By starting Shilajit earlier, you can set a solid foundation for staying active and feeling vibrant as you age.

How to Incorporate Shilajit into Your Routine

a) Powder or Resin Form

Shilajit is traditionally available in powder or resin form, which can be dissolved in water, milk, or tea. Taking a small, pea-sized amount once or twice a day can help maintain the benefits of Shilajit over time.

b) Capsules or Supplements

If you're looking for convenience, many wellness brands now offer Shilajit in capsule or supplement form. This is an easy way to integrate it into your daily routine, ensuring you get the right dosage without the preparation needed for powder or resin forms. These supplements are available in health stores and online, making it easy to find one that fits your lifestyle.

c) Wellness Products

Some modern wellness brands, like What's Up Wellness, offer Shilajit-infused products, such as shilajit gummies or powders combined with other health-boosting ingredients. These products are designed to make incorporating Shilajit into your routine even easier. Simply take one of their Whats Up Wellness Gummies each day to enjoy the benefits of Shilajit in a delicious, hassle-free way.

Are There Any Side Effects?

Shilajit is generally safe for most women when used in moderation. However, it’s important to only use purified Shilajit, as unprocessed forms can contain heavy metals or other impurities that could cause harm. The most common side effects are mild digestive issues, which can often be managed by starting with a smaller dose and gradually increasing it.

a) Precautions

Women who are pregnant, breastfeeding, or have pre-existing health conditions should consult with a healthcare professional before starting Shilajit. It’s always a good idea to discuss any new supplement with a doctor to ensure it is the right choice for your individual health needs.

b) Trusted Sources

To avoid potential side effects, it’s essential to purchase Shilajit from a reputable brand that offers high-quality, purified products. Brands like What's Up Wellness ensure that their products are thoroughly tested and free from contaminants, offering a safe and effective way to incorporate Shilajit into your daily routine.

Conclusion

Shilajit offers numerous benefits for women looking to improve their overall health and wellness. From boosting energy and skin radiance to supporting bone health and managing stress, this powerful natural supplement helps address a wide range of wellness needs. As women continue to seek holistic, natural approaches to maintaining their health, Shilajit remains a valuable ally in supporting long-term well-being.

Whats Up Wellness makes it easier than ever to enjoy the benefits of Shilajit by offering convenient, tasty gummies designed to enhance your daily health routine. Whether you’re seeking more energy, better skin, or improved stress management, Whats Up Wellness Gummies provide a delicious, effortless way to incorporate Shilajit into your life.

What is Bloating and Its Causes

Bloating is a very common digestive condition characterized by swollen, tense, or full feeling of the abdomen. Bloating can include discomfort and can affect anyone and be mild to extreme. Most conservatives are just fine. It’s not a big deal. But if you have it often enough, it can upset your life, your diet, and your comfort. Learning why you get bloated is the first step to prevent it and reduce its likelihood.

Bloating occurs when a person feels that his or her stomach is bloated or swollen and can be caused due to gas buildup in the digestive tract or accumulation of fluids, temporarily. This can give an illusion of fullness, and discomfort and may even add to abdominal swelling. Bloating usually disappears after a certain period but it is recurrent in those having digestive issues or having a specific lifestyle.

Common Causes of Bloating

1. Excess Gas Production

• Digestive Process: Certain foods, such as beans, lentils, and broccoli, can produce gas as they are broken down, especially if they’re high in fiber.
• Swallowed Air: Eating or drinking too quickly, chewing gum, or consuming carbonated beverages can lead to excess air being swallowed, which then causes bloating.

2. Dietary Choices

• High-Fiber Foods: Fiber is beneficial for digestion, but consuming large amounts quickly can lead to bloating as fiber ferments in the gut.
• Sugary Foods and Artificial Sweeteners: High-sugar foods and artificial sweeteners like sorbitol and mannitol can cause digestive distress and contribute to gas buildup.
• Dairy Products: Lactose intolerance affects many people, causing them to have trouble digesting lactose, a sugar found in milk. This can lead to bloating, cramps, and gas.

3. Constipation

• A common culprit in bloating is constipation as both slow down movement of waste through your intestines, letting stool build up. This can result in a feeling of distension or bloating as your body is unable to maintain the balance within itself and has to process and get rid of waste.

4. Food Intolerances and Sensitivities

• Lactose Intolerance: As mentioned, dairy can be hard to digest for those with lactose intolerance.
• Gluten Sensitivity: Some people are sensitive to gluten, a protein found in wheat, barley, and rye, which can lead to bloating and other digestive issues.
• Other Sensitivities: Foods like onions, garlic, and legumes can cause bloating in individuals sensitive to certain compounds, such as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols).

5. Hormonal Changes

• Menstrual Cycle: Many women experience bloating during their menstrual cycle due to hormonal fluctuations. The body’s tendency to retain water before and during menstruation can also contribute to bloating.
• Menopause: Changes in hormone levels during menopause can affect digestion and cause bloating.

6. Eating Habits

• Eating Too Quickly: Eating too fast can lead to swallowing more air and can place stress on the digestive system, leading to bloating.
• Large Portions: Eating large meals can strain the digestive system and lead to an uncomfortable, bloated feeling.

7. Gut Health and Microbiome Imbalance

• Bloating can be a result of an imbalance in bacteria in your gut (dysbiosis). An imbalance of the gut microbiome can cause inefficient digestion and, amongst other things, gas production and bloating.

8. Stress and Anxiety

• The gut and the brain are in communication, and stress or anxiety can cause digestive problems like bloating. Gut motility (movement of food through the intestines) can be impacted by stress, and stress can cause bloating or cramps or indigestion.

9. Medical Conditions

• Irritable Bowel Syndrome (IBS): IBS is a common disorder affecting the large intestine, leading to bloating, gas, cramps, and diarrhea or constipation.
• Small Intestinal Bacterial Overgrowth (SIBO): SIBO occurs when there’s an overgrowth of bacteria in the small intestine, leading to excessive gas, bloating, and discomfort.
• Gastroesophageal Reflux Disease (GERD): GERD can cause bloating, as well as acid reflux, due to the backflow of stomach acid into the esophagus.
• Other Digestive Disorders: Conditions like Crohn’s disease, celiac disease, or gastroparesis can also lead to bloating as part of their symptoms.

Managing and Reducing Bloating

If bloating becomes frequent or affects your daily life, here are some ways to manage it:

1. Eat Slowly and Mindfully: Taking time to eat can reduce the amount of air swallowed and give the stomach time to start the digestion process smoothly.
2. Avoid Trigger Foods: Identify foods that cause bloating, such as beans, carbonated beverages, or dairy products, and limit their consumption.
3. Exercise Regularly: Physical activity helps stimulate digestion and can relieve bloating, especially for those with constipation.
4. Consider Probiotics: Probiotics may help restore the balance of bacteria in the gut and support healthy digestion.
5. Stay Hydrated: Drinking enough water aids digestion and can reduce constipation, which is often a cause of bloating.
6. Consult a Healthcare Professional: If you experience chronic bloating or digestive discomfort, seek advice from a medical professional to rule out any underlying conditions.

Conclusion

Digestive issues like bloating are common and are frequently ascribed to diet, lifestyle, or gonads; in other words, gut health. Sometimes it can be uncomfortable but we do know a few simple ways you can manage and reduce bloating like this – mindful eating, avoiding trigger foods, and staying active. If you pay attention to your body and understand why you’re bloated, you can head down a path of a more comfortable and balanced digestive experience.

Are you experiencing constipation but not sure what to do or where to begin? That’s alright, you’re not alone. Constipation is the most common gastrointestinal problem that 12% of the world’s population suffers from, out of which 22% are from India. It is mostly common among children and the elderly, plaguing more females than males. However, we’ve got news - nutrition helps! In this guide, we’re going to provide you with all that you need to improve your diet and digestion.

Constipation - What It Is and Why You Have It

Constipation is when you have difficulty or infrequent bowel movements. One thing you need to bear in mind is that you don’t need to pass stools every single day. A normal movement frequency ranges from three times a day to three times a week, just as long as the stool is comfortable to pass.

Some of the causes of constipation include:

• Dehydration
• Side effects of certain medications
• Low-fibre intake
• A sedentary lifestyle
• Health conditions, like Parkinson’s disease, irritable bowel syndrome

If constipation is not managed well, it can lead to further health issues, which is why you need to add fibre to your diet to improve digestion.

What Is Fibre and What Types Are There?

Dietary fibre is a component of carbohydrates or plant foods that are edible but indigestible. This major food component relieves constipation and improves digestive function by adding bulk to the stool, making it easier to pass. There are two types of fibre namely:

• Soluble fibre: Just as the name suggests, this dissolves easily in water and creates a gel-like substance that lowers cholesterol levels. It is best for anyone struggling with diarrhoea because it absorbs water and adds bulk. Some sources of soluble fibre are bananas, beans, oats, oranges, rye, psyllium husks, barley, and apples.
• Insoluble fibre: Insoluble fibre stays intact when it passes, making it helpful for preventing or relieving constipation. It is found in foods like wheat, bran, carrots, beans, celery, brown rice, pears, nuts and seeds.

The Dietary Guidelines for Americans, 2020-2025 recommends that adults consume anywhere between 2 - 4 cups of fibre-rich vegetables and 1.5 - 2.5 cups of fibre-rich fruits daily. These foods are a combination of soluble and insoluble fibre, but they aren’t in equal amounts. However, all fibre-rich foods have amazing health benefits including easing constipation.

Also read - what to eat when you are constipated

5 Benefits of Foods Rich in Fibre

Here are the benefits of consuming fibre-rich foods.

• Reduces cholesterol: Fibre helps manage cholesterol levels by reducing how much is absorbed into the body, keeping the heart healthy.
• Manages weight: High-fibre foods have a lower calorie count that digests slowly, keeping you fuller for a longer period. This curbs appetite, leading to healthy weight loss.
• Reduces the risk of cancer: Consuming enough fibre, especially the ones with antioxidant properties like apples, may help prevent certain types of cancer such as colon cancer and intestinal cancer.
• Manages blood sugar: It takes a longer time for the body to break down high-fibre foods, restricting the rapid flow of glucose into the bloodstream. This helps to manage the levels of blood sugar in everyone, especially in diabetic patients.
• Prevents constipation: Fibre helps prevent and ease constipation by adding bulk to stool and boosting digestion.

Avoid introducing high-fibre foods into your diet suddenly. Rather, do so gradually over a couple of days to prevent side effects such as gas or bloating.

High Fibre Foods Chart for Constipation

Remember that your diet can affect your overall gut health which in turn affects your physical and mental state. So, we encourage you to add the right amount of fibre into your daily diet, not just to ease constipation, but also to promote a good and healthy life.

References

https://www.hopkinsmedicine.org/health/wellness-and-prevention/foods-for-constipation

https://evidation.com/blog/high-fiber-foods-chart-for-constipation

https://www.medicalnewstoday.com/articles/322382

https://www.webmd.com/digestive-disorders/dietary-fiber-the-natural-solution-for-constipation

https://www.healthline.com/nutrition/22-high-fiber-foods

https://dieteticdirections.com/high-fiber-foods-chart-for-constipation/