The Hindu Business Line : Exercise unlimited

I have a thick white coating on the tongue that increases in the evening. What is the reason and remedy? I get a slight inflammation on the walls of the upper stomach when I drink hot water. I had oesophagitis and underwent treatment a few years ago and now, the acidity levels are better. Can you suggest a diet to improve the digestive system? Also, is it wrong to exercise seven days a week? Some say it should be limited to five days. I am 37 and walk on the treadmill for 30-40 minutes followed by stretching and weights. Then I play tennis for half-an-hour. Is this okay for my age?

-Udaya Kumar Gopalan

Many assume that a coated tongue signals constipation and poor digestion. But you’d be surprised how many have chronic constipation and yet have clear tongues! The coating comprises of tiny food particles, old cells and microbes that have been trapped on the surface of the tongue. This happens when you have a tendency to breathe through your mouth. This coating can be scrubbed off easily with a tongue-cleaner.

If the coating remains despite scrubbing, it means that your system is not burning the food efficiently enough and, thus causing a condition of cold, mucous, oily congestion. The body produces mucous to moisten and protect the lining membranes of eyes, nose, etc. But, when it overproduces mucous, it is considered a toxic waste.

To prevent excess mucous congestion, follow these dietary guidelines:

Avoid white flour products — maida rotis, white bread, etc.

Substitute sugar with jaggery/honey.

Opt for dry fruits, fresh fruits as dessert. Avoid packaged sweets — jams, ketchups, biscuits, etc.

Cut down fats to zero.

Eat more fibre — raw carrots, unpeeled apples, sprouted moong.

Eat pungent foods to flush out the mucous membrane.

If hot water causes inflammation on the walls of the upper stomach, try warm water. Similarly, the lining of the oesophagus is very sensitive and cannot defend itself against stomach acid. If the acidity levels are not controlled, the lining too inflames and causes a burning sensation.

To control acidity, here are some tips:

Get your doctor to prescribe an antacid for a bad stomach day.

Cut down acidic foods and beverages — tomatoes, capsicum, high-fat foods, chocolates, alcohol.

Loosen your belt. Wear loose clothes.

To support and strengthen your digestive system, have Triphala tablets — one with each meal. Triphala (tri-phal meaning ‘three fruits’) combines amla, haritaki and bibhitaki. It promotes absorption of B vitamins and other nutrients. When taken regularly, it gently and slowly detoxifies the digestive tract, including the deep tissues and dissolves gas and acidity conditions. It is a tonic that rejuvenates the intestines and tissues and is safe and non-addictive. Triphala should bring your digestive system back on track.

Regarding a balanced diet, here are some indications:

Stick to light meals comprising roasted, steamed, grilled, baked, boiled, sauted foods, raw fruits and fresh salad vegetables. Always opt for hot and light over cold and heavy. Avoid deep-fried foods.

Favour a hot breakfast such as hot upma instead of a cold sandwich. Hot tea liberally spiced with ginger is excellent for improving digestion.

Start your lunch and dinner with a salad that has cabbage, carrots, onions, radish , moong sprouts and tulsi leaves. A sabzi made of peas, green leafy vegetables, mushrooms, bhindi or potatoes dry-seasoned with ginger, clove, cinnamon, green chillies, black pepper or jeera would suit your system. Any hot dal spiced with jeera, fenugreek, garlic, haldi or mustard seeds is recommended. Hot steamed rice is easily digested too. If you like wheat rotis, sprinkle them with sesame seeds to counter wheat’s heavy quality.

In the evening, have warm water with honey and squeezed lemon. This should help in lessening the white coating on the tongue.

Drink 10-12 glasses of water daily.

If milk, curd, buttermilk, lassi increase your mucous congestion, have warm cow milk with a pinch of haldi. Add ginger and hing in your curd, buttermilk or lassi.

Be vigilant. Cut out any food that aggravates your system.

It is not wrong to exercise seven days a week provided it is moderate. The five-day structured exercise is recommended for people who want to lose weight but are reluctant exercisers.

One should feel stretched, fresh and ready for the day. This way, your stamina levels are higher and the body does not get used to inertia. The best rest is derived from a deep, restful sleep every night, not necessarily by taking a Sunday off from all activity!

Cardiovascular exercise combined with weight-training is excellent for clearing out congestion. In addition, learn deep diaphragmatic breathing to improve your manner of breathing. Playing half hour of tennis is a great recreation.

Don’t get trapped into man-made boundaries like ‘age’. Enjoy your active life wholespiritedly!

The writer is co-author of the book ‘Fitness for Life.’

Queries may be sent to life@thehindu.co.in