Archives for October 2019

October 31, 2019 By GOQii Leave a Comment

The New Age Health Horror of Diabesity

When someone says “horror”, what do you imagine? Definitely nothing pleasant but something extremely scary, right? Do you picture ghosts and demons? If your perception of horror is limited to only supernatural occurrences, you might want to take a big step back. While supernatural entities are subjective, health issues are very much real and their stats are horrifying to say the least.

Recently, we came across a study titled ‘Finding a Policy Solution to India’s Diabetes Epidemic‘ by Karen Siegel, K. M Venkat Narayan and Sanjay Kinra. The study indicated that ‘In India, 35 million people have diabetes—a number expected to more than double by 2025, disproportionately affecting working-age people’. That means over 70 million people. Isn’t that scary?

Diabesity, which is a combination of Diabetes and Obesity, is even worse! Can you picture it? Obesity is a key risk factor for diabetes. India has the world’s largest number of people with Impaired Glucose Tolerance (IGT) and Impaired Fasting Glucose (IFG), which are the precursors for diabetes. Obesity and IGT are mostly found in younger populations.

Major Causes Leading to Diabesity

Globalization: facilitates access to various pre-packaged and processed foods. In fact, there is minimal physical activity as we have one touch access to almost everything! Surely, we are growing economically but at the cost of our health.
Nutrition Transition: There is a major shift observed in the meal patterns of Indians today. People are turning more towards western foods, foods that are pre-packaged, ready to eat foods, high in calories, sugar, aerated drinks, hydrogenated fats over the simple traditional food which are high in vitamins, minerals, fiber and other essential nutrients.
Higher Percentage of Abdominal Fat: Abdominal obesity is the key factor of insulin resistance and development of diabetes.
Malnutrition During Pregnancy: Because of the co-existence of underweight and overweight, children are often born underweight and adapted to a low-nutrition environment. Low-birth weight infants are more susceptible than those of normal birth weight to obesity and diabetes, especially when raised in an Obesogenic environment.
Lifestyle: Most people today lead sedentary lifestyles devoid of much movement. Even at work we’re glued to our desks and laptops. This accounts to minimal physical activity. At the same time, the stress factor is the maximum with respect to targets/goals associated with work, family and social circles.

How To Keep It At Bay

Keeping Diabesity at bay actually involves 3 very simple and basic lifestyle modifications:

Make Healthy Food Choices: Choose whole grains and its products over refined ones. Incorporate more fruits and veggies daily. Opt for products less in sugars, fats and high in fiber. Make a habit of reading nutritional labels before buying a product. Do not forget “MODERATION IS THE KEY”.
Exercise: Make it a point to exercise on a regular basis. Exercising will not only keep you active but also help reduce insulin resistance, improve cardio vascular strength, tone your muscles, and increase Basal Metabolic Rate (BMR). Exercising releases endorphins which is a feel good hormone that will also help you relieve stress(both physical and mental).
Stress Management: Managing time and stress is essential to stop the release of the stress hormone Cortisol which makes you crave for foods that are high in carbs. All that you eat when stressed is stored in the body as fats, especially in the belly. Meditating regularly before going to bed, deep breathing during stressful moments, indulging in your hobbies, exercising, completing your work on time, etc. will help curb stress levels. It is not a single factor that would work but both.

If you want to learn about effective ways to manage obesity and diabetes, or want effective exercises to combat both, tune into GOQii Play and get live coaching from renowned experts you can even interact with.

We hope this article on Diabesity alarms you enough to make necessary lifestyle modifications before its too late! Stay healthy and #BeTheForce!

October 26, 2019 By GOQii 1 Comment

If You Must Take Control, Control Your Health! | Sakuntala Rao User Story

At some point in life, you can’t help but wonder that as you get older, things change. Life passes you by in such a blur that most times you’re unable to take control. Health issues begin to surface as medication and doctor visits become more common. While things seem bleak in this fixated downward spiral, there are individuals who think otherwise! At the age of 60, our player Sakuntala Rao can proudly say that life didn’t pass her by. She’s living it, breathing it and enjoying it to the fullest with good health… but was it always like this?

Early Life and Health Issues

Hailing from Bangalore, Sakuntala Rao had two major concerns – sleep issues and fluctuating weight. Albeit, she was aware of the reasons for both her concerns but was unable to find a viable solution. She attributes her sleep issues to high levels of stress. Being a control freak, she used to get worked up when things didn’t go the way she wanted. She had trouble falling asleep and used to wake up in the middle of the night unable to go back to sleep. Less sleep hours and disturbed sleep were regular occurrences.

On the other hand, her weight was something she had always struggled with. This was due to her travel routine for work, her diet which was completely erratic, marred with junk food, untimely eating, and zero portion control. As she puts it, her eating habits were all over the place.

To add to this, she was under medication for hyperthyroidism for 14 years before she underwent Radioactive Iodine Therapy which reversed her condition the wrong way. She developed hypothyroidism since most of the gland was destroyed during the procedure. This again contributed to hormonal imbalance leading to weight gain.

She often tried fad diets from time to time. Though she lost a little weight, she would gain it back in a month or two. Her daily routine was also devoid of any physical activity. After her retirement in 2017, she got herself a personal trainer to help her get active. She decided she wanted to focus more on health and fitness. That’s where GOQii came in!

Joining GOQii and Making a Lifestyle Change

In 2018, her husband got her a GOQii tracker as a gift. She explored the app, learned about the coaching mechanism, live video coaching by experts and blogs which motivated her to stick with GOQii. She was assigned a GOQii Coach when she signed up. Her goal was to just get fit which, with help from her Coach, got narrowed down to her two major issues – improving sleep and weight loss.

The first habit set by her GOQii Coach was an early dinner. She was also asked to perform Pranayama as demonstrated by GOQii Play Coach Ronak Gajjar. Sakuntala Rao was also given a few links to meditation which she was asked to listen to after Pranayama. She was also asked to stay away from her phone for at least an hour before bed.

All of this together, with the realization that she cannot control everything and that she needs to let go at times, helped her calm down. This reduced her stress greatly and thus, improved her sleep quality.

She wasn’t asked to change much in her diet as she had already started eating healthy. Only a few tweaks were made. For instance, including protein in each meal. She also began intermittent fasting on the 16/8 pattern – Her last meal being dinner at 6 pm and she breaks her fast at 10 am the next morning. The first thing she drinks is a glass of warm water followed by Ajwain (soaked overnight) and pink salt followed by nuts.

Her lunch consists of 2 rotis, some curry, and a large bowl of salad which consists of carrots, cucumber, radish, avocado, capsicum and some seeds mixed with curd. She consumes a cup of coffee and eats a fruit before that. Dinner consists of one roti, some curry, soup and salad.

Currently, she has set her goal as reaching a weight of 60kg in order to fall under the normal BMI range and maintaining that level.

Experiencing the Change

Sakuntala Rao says that her sleep has improved significantly. She is now able to sleep for an average of 7 hours and doesn’t wake up in the middle of the night. Her weight has reduced from 79kg in July 2018 to 70g when she last checked. She feels that progress has been difficult but consistent. She thanks her GOQii Coach for being persistent and following up with her, ensuring she keeps on track.

Now, she believes that mental health is just as important as physical health, especially after the age of 60 with people talking about Dementia and Alzheimer’s everywhere. She has enrolled herself for a dancing class as a hobby and she is also associated with a group called Silver Talkies. They cater to people over the age of 55 and get them involved in various social activities. The group has also planned a dance performance for early November in support of a social cause.

Her current physical activities include functional workouts 4 days a week, walking for at least 4 days and attending dance class 2 days a week. She attempted swimming but gave up as she couldn’t overcome her Aquaphobia (fear of water).

What Sakuntala Rao Thinks of GOQii

Sakuntala Rao praises her GOQii Coach for helping her make such a positive lifestyle change. She said her Coach was very prompt in her responses, be it a comment or a problem. She is very pleased with the fact that her Coach personalizes her entire routine keeping her age in mind. She also shares a lot of information which is educational and useful.

Has this story inspired you to make a change? If anything, it tells us that even if we can’t control everything, we can certainly control our health and the choices we make. Want to share your story with us? Fill this form and we’ll reach out to you.

Keep inspiring, stay motivated and #BeTheForce

October 23, 2019 By Vickel Dubey Leave a Comment

Understanding Patient Behaviour Towards Digital Therapeutics

Are we, as patients ready to pay for an app which is intended for Therapeutic Purpose & Helping us manage our lifestyle better?

What a Patient Thinks

Ideation of this whole article took a shape while having a discussion with my father who is a Type 2 Diabetes patient. I was actually insisting him to install an app to better manage his lifestyle specifically the dietary recommendation (Since he is a banker by profession and also manages family business, day to day life is a complete mess) given by his doctor. Initially he was in agreement but when he asked me if there is any cost associated, I nodded yes. His decision changed immediately. According to him, he knows what to eat, what not to eat and on top of it, he is taking his medication (which he often forgets) so there is no need of a digital intervention. I tried to explain to him multiple times thereafter but all in vain. According to him, it’s just a waste of money.

Patient Compliance Behaviour: Medication vs Lifestyle Recommendation

This is the story of most Chronic Disease patients for whom managing their lifestyle is a crucial need. But it’s really sad to see the poor grades when it comes to be compliant of various lifestyle aspects. According to a study conducted among Indian diabetes patients, only 24.1% were aware and have been following self-blood glucose monitoring appropriately. Similarly, only 37% of the patients are adhered to the dietary prescription made by their physicians and only 35% follow up the physical exercise recommendations.

Why is it important to talk about “Patient’s Compliance Behaviour” before getting into the “Patient’s Commercial Behaviour”? The reason is that patients need a push specifically in case of chronic diseases because it’s all about care, whether it’s done by the patient himself or by a caregiver. In case of medication, the weightage is higher since it’s coming from doctors (with serious words) while in case of lifestyle, it comes as a recommendation rather than a prescription which defines the seriousness.

So, if a patient is serious enough about his disease condition and strictly follows the testing, medication and lifestyle modification, he/she doesn’t need any intervention, traditional or digital to manage his/her lifestyle but the statistics don’t reflect the same. Hence, it becomes important for patients who are not serious or moderately serious to keep engaged and motivated to adhere with the doctor’s recommendation via a push. Digital gives that push.

Now comes the commercial behaviour. There are hundreds of apps available in the market to manage your disease conditions. Some are freely available; some are coming complementary with the devices/treatment and for some, you have to lighten your pockets. Definitely the skewness is higher towards the free ones. Most of us preferred the free apps and uninstall any paid app when it asks for a payment after the trial period. But free apps have their own limitation and for better services/attributes or features, you have to pay. Same goes with the apps which are offering lifestyle management solutions for patients.

A Preliminary Investigation

To get a deeper understanding of patient’s behaviour, I conducted a small survey among diabetes patients. The survey designed on SurveyMonkey consists of 10 questions (5 open ended, 5 close ended) and shared on a few social media & chatting platforms such as Facebook, WhatsApp etc. The key questions are:

Patient’s Name
Age
Is he a diabetic patient?
If yes, is he using any online application to manage his Lifestyle?
Name of the app he is currently using
Is it a paid app?
Approximate cost of the app.
Will he pay for an app which promises to better manage lifestyle (in case the answer of Q6 is no)?
If yes, what is the approximate cost he will pay?
If no, why?

There were 43 responses received in total out of which 32 were diabetics. The outcome of the survey are as follows:

~80% of the total respondents are within the age group of 30 to 60 years
Out of total diabetes patients, only 36% are using one or another app to manage their lifestyle
Majority of the patients are using MySugar (45%) followed by Apollo Sugar (27%), GOQii (18%) and Wellthy (9%).
Only 2 out of the total patients with diabetes who are using an app have paid some amount
The approximate cost which they have paid is ~INR 2500
77% of the patients who are using an app (and answered no for Q6) are not ready to pay even if it provides a better solution, while only 23% are ready to pay.
The approximate cost which most of the patients feel comfortable to pay is INR 100-200 per month.
Free availability, YouTube videos, Advice by friends and family, waste of money etc. are some of the major reasons why people don’t want to pay for an app.

So, if we look closely, patients are quite ignorant when it comes to pay for an app. Reason, they consider it as a waste of money. This outlook needs to be changed. This perception needs to be changed. And it can only be changed when it comes as a prescription and not just a simple recommendation.

Conclusion

If a patient can spend ~INR 9,000 (from an analysis conducted by Lady Hardinge Medical College) annually for his diabetes treatment, he can definitely spend few hundred bucks to manage his lifestyle for better outcomes. But the patient also needs support from other industry stakeholders such as Pharma, Devices and payers so that the cost can be shared and patient will have to bear minimum cost burden.

October 22, 2019 By Sunita Arora 1 Comment

11 Unhealthy Habits That Are Destroying Your Health

Old habits die hard and that’s true. Habits are stored in our subconscious mind. We keep on carrying out tasks or habits, without even realizing we are doing it. While some habits help us complete day to day activities, there are some which aren’t good for our health, especially the ones which affect our diet. It is crucial to follow habits which have a positive impact on health. It is time to identify unhealthy habits and get rid of them for good health’s sake.

Unhealthy Habits You Need to Stop

Skipping Breakfast: For some people, skipping breakfast is an easy way to cut calories. However, if you skip breakfast, you’ll probably overeat during lunch. Secondly, in the morning, our metabolic rate is high. To maintain it, we need to give enough fuel to our body in the form of breakfast. So you should not skip your morning meal at any cost.
Emotional Eating: If you are stressed or if you’ve had a bad day, call a friend, listen to music, write in a journal or try going for a walk. These options are better than binge-eating junk food due to emotional reasons.
Including Unhealthy Drinks: At some point, we all reach out for a soft drink after a meal. It has somehow become a norm. Sweetened/Aerated drinks increase your daily calorie intake and cause other health issues. Instead, drink lemon water, coconut water or buttermilk. In fact, you can make your own healthy energy drinks!
Eating Out Frequently: Avoid the habit to grab something unhealthy when going out for a long day. Take healthier shortcuts! Eat a vegetable sandwich, protein salads, whole grain crackers & veggies with humus. You can even carry fresh fruits.
Munching While Watching TV or During Long Drives: Try to avoid unnecessary munching while watching your favorite program or when you are on a long drive or a road trip. Instead of having processed foods like chips, cookies, etc. you can have a handful of nuts, air popcorn, seed trail-mix and unsalted peanuts.
Lack of Sleep: Sleep works as nutrition for the brain. Our body needs 8-9 hours of sleep every night. Less than 8 hour of sleep triggers a cortisol spike and hampers our metabolism and contributes to weight gain. Shut your computer, mobile, and TV at least an hour before sleeping.
Long Gap Between Meals: There shouldn’t be a huge time gap between meals. When you are on a weight loss journey, you shouldn’t just be careful about the food you eat but the time you eat as well! Many studies show that, if you are not eating at the right time, you might not be able to achieve your weight loss goals. The ideal gap between breakfast – Lunch & lunch –dinner should not exceed 4 hours.
Eating Late at Night: You should not eat dinner very late as it promotes weight gain. Your last meal or your dinner should always be 3 hours before bedtime.
Consuming Extra Salt: Eating a lot of salt can cause an increase in water weight and fat in your body. If you eat too much salt, extra water gets stored in your body which can raise your blood pressure. Higher blood pressure leads to heart attacks, strokes and kidney diseases. Avoid sauces, pickles, sprinkling extra on salad & curd in your meals.
Eating Heavy Meals Close to Bedtime: Avoid eating heavy meals close to bedtime, it can cause acidity, severe heartburn and make difficult to fall asleep. Also avoid tea, coffee, and chocolate in the evening because caffeine can stay in our system for 5-6 hrs and suppress the sleep hormone.
Putting Calorie Restrictions: Eating more calories than your body needs will lead to weight gain. Whereas, eating lesser calories than your body needs will lead to weight loss. However, restricting calories too much may slow down metabolism, can cause fatigue, nutrient deficiencies and lower immunity too.

These 11 unhealthy habits can contribute to weight gain, affect metabolism and can be extremely detrimental to your health. Avoid them and adopt a healthier lifestyle. For tips on how to improve your health, do watch our expert coaches live on GOQii Play within the GOQii App or reach out to your personal coach via subscription.

We hope this article has helped you. Do leave your thoughts in the comments below!

#BeTheForce