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With the ever-changing fast world, many people prioritise convenience over nutrition. Because of this, the idea of mindful eating is becoming popular again. Mitahar, a word from Sanskrit, means moderation in eating. It highlights the need for balance and awareness in what we eat. This approach helps people develop a healthier relationship with food, focusing not just on what we eat but also on how we eat.
Detailing on the same topic, an Ayurveda expert explained the balanced eating strategy. He also shared a few tips that are particularly beneficial in addressing common digestive issues such as bloating and gas, which many people experience due to poor dietary choices or imbalanced meals.
How Mitahar Helps In Bloating?
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Shubhendu Shukla, Sadhak, Adhyatma Yog, Gurugram, explained how mixing Mitahar in daily lifestyle may help in bloating and gas issues among individuals. “50% of your stomach will be filled with food, 25% will be filled with water and 25% will be left empty,” he advised, including the practice which may help in bloating and gastric problems.
By following the Mitahar approach, individuals can create a balanced meal that supports digestion and reduces discomfort.
- Balanced Meals: Fill half your plate with fruits and vegetables. This adds fibre, which helps digestion. Foods like broccoli, lentils, and berries are great for preventing constipation, a common cause of bloating.
- Stay Hydrated: Drink enough water to support digestion. By keeping a quarter of your stomach for water, you help your digestive system work well and reduce water retention, which can cause bloating.
- Mindful Eating: Leave some space in your stomach to encourage mindful eating. Take your time to chew your food and listen to your hunger signals. This can help prevent overeating, which often leads to bloating.
- Probiotics: Include probiotic foods like yoghurt and kefir in your diet. These foods support gut health and can reduce gas and improve digestion.
Expert Tips To Beat Bloating and Gas Issues
According to a study, Mitahara is a Sanskrit word made up of two parts: "Mita," which means moderate, and "Ahara," which means food or diet. Together, they refer to a moderate diet. The expert suggested a few tips that may help with bloating and gastric problems among individuals.
- Start Your Day with Cumin Water: Drinking cumin water in the morning can aid digestion and reduce bloating.
- Choose Healthy Snacks: When you feel like snacking, opt for fruits instead of junk food. Fruits are healthier and easier on your stomach.
- Incorporate Yoga: Adding yoga to your routine is beneficial. “The bending and twisting movements help keep your digestive tract in good shape,” added the expert which improves digestion and reduces bloating.
Yoga Exercises To Keep Digestive Tract Healthy and Stimulate Digestion
The expert suggested a few yoga asanas that may help individuals to keep their digestive tract healthy and easy digestion.
- Marichyasana (Seated Spinal Twist): This pose helps massage the organs and improve digestion.
- Ardha Matsyendrasana (Half Lord of the Fishes Pose): This twist promotes better digestion and relieves bloating.
- Bhujangasana (Cobra Pose): This pose opens up the abdomen and stimulates digestion.
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Conclusion
Implementing the Mitahar 50-25-25 rule can help individuals as claimed by Ayurveda. However, one should always be mindful of their dietary choices as they may benefit their overall health. It is always advised to consult a dietician before opting for any diet regime as they may give a tailored plan as per your needs and body requirements.