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Archives for February 2021

February 25, 2021 By Trupti Hingad 4 Comments

Which Is The Best Sleep Position?

Best Sleep PositionEvery wondered which is the best sleep position? The position you sleep in plays a vital role in improving the quality of your sleep. How do you sleep? Do you prefer sleeping on your back, side or stomach? Sleeping in the wrong position can have detrimental effects on your health. Let’s take a deeper look into these problems. Poor sleep posture could potentially cause back and neck pain, fatigue, sleep apnea, muscle cramping, impaired circulation, headaches, heartburn, tummy troubles, and even premature wrinkles.

What Is The Best Sleep Position? 

  1. Sleeping On Your Stomach: About 7% of people sleep on their stomach. In this position, the neck and spine are not in a neutral position and this can put pressure on nerves and cause numbness, tingling, and nerve pain. It is best to choose another sleep position if you are a stomach sleeper. If you can’t break the habit, prop your forehead up on a pillow, so your head and spine remain in a neutral position and you have room to breathe.
  2. Sleeping On Your Back: on a regular basis may lead to lower back pain. If you have any existing pain, it can make the pain worse. Sleeping on your back if you suffer from snoring or sleep apnea may aggravate these conditions. Snoozing on your back can cause the tongue to block the breathing tube, making it a dangerous position for those who suffer from sleep apnea. Sleeping on your back with your head slightly elevated is the best sleep position for people suffering from heartburn. Also, this position does not lead to neck pain, like your neck, back and spine is in a neutral position.
  3. Soldier Position: In this position, the person sleeps on his/her back with hands close to the body. Approximately 8% of people sleep this way and this is not a good position to sleep in for people who snore. This position may also prevent you from getting a restful night’s sleep.
  4. Starfish Position: People who sleep in a starfish position sleep on their backs with their arms up over their head. Approximately 5% of people sleep this way. Compared to people who sleep on their backs, people who sleep in the starfish position are more prone to snoring and sleep problems.
  5. Sleeping On The Side: Approximately 41% of people sleep this way, curled up on their sides with their knees bent. This is one of the best positions, also good for pregnant women because it facilitates circulation to both mom and the fetus. The position may be good for those who snore and also helps decrease acid reflux since your spine is elongated. It also wards off back and neck pain. This position may lead to wrinkles because half of your face pushes against a pillow, so use soft, silken pillows to avoid wrinkles on the face.
  6. Fetal Position: Side sleepers who sleep with their legs bent and curled toward their torsos are the ones who sleep in the so-called fetal position. If sleeping this way hurts your hips, placing a pillow between your knees may help relieve the pressure. This position can leave you feeling a bit sore in the morning, particularly if you have arthritis in your joints or back. Prevent these woes by straightening out your body as much as you can, instead of tucking your chin into your chest and pulling your knees up high.

Sleeping positions which might help if you have sleeping issues

  • Do you snore? If you do, it is best to sleep on your side to minimize the risk of snoring. Sleeping on your back may aggravate snoring. If you can’t break the habit and want to sleep on your back, stack a few pillows underneath your head to reduce the risk of snoring.
  • Does your back hurt? Sleeping on your stomach or back, may aggravate your pain. Switch to side sleeping to minimize your risk of back pain. For further relief, put a pillow between your knees to keep your hips in alignment.
  • Are you pregnant? Sleeping on your stomach or back will be uncomfortable or impossible. You will be most comfortable sleeping on your side. Favour your left side to maximize circulation for both you and your baby. Placing a pillow under your belly can help relieve back pain.

So choose your sleeping position wisely and have a good mattress accompanied by soft pillows to wake up fresh and healthy! We hope this article helps you. Share your favorite sleeping position in the comments below! For more on sleep, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

Sleep well and #BeTheForce 

February 22, 2021 By Mariam Hussain 2 Comments

Can You Workout On An Empty Stomach?

empty stomachUp until a few years back, it was considered a very risky practice to eat before swimming. Fortunately, this theory has been proven wrong. For any activity, be it swimming, cycling, running/jogging or strength training, on an empty stomach the fat does burn at a faster rate but the energy reserves will only last for a short span of time. Lesser energy = less intense training. Hence, the workout will also last for a short period and there might also be a greater risk of strains and other injuries due to exercise related fatigue. Working out on an empty stomach also increases the chances of overeating post workout, thus, all the benefits of the workout will be lost.

Why You Shouldn’t Workout On An Empty Stomach 

The main reason for having something before a workout is to make sure there is constant energy from the start to the end of the workout. The body does not need a large meal, it can even be a small carb rich snack to kick start the metabolism. Carbs are easily digestible and quickly provide energy. Proteins and Fats also provide energy, but not as quickly and as much as carbs. Hence, the best thing to have is a carb source. If it’s a large meal, it has to be taken 2-4 hours prior to the workout. If it’s a small snack, it can be taken 15-30 mins before the activity.

Some examples of a small pre-workout snacks are:

  • Banana or any other fruit
  • 2 dates along with some nuts
  • Fresh fruit juice
  • Vegetable salad (small bowl of non-gaseous veggies)
  • 2 Slices of bread with peanut butter

Post workout, muscles are tired and fatigued and need some proteins as well as some carbs. Here, proteins will help in repairing the worn and torn tissues and strengthening muscles, whereas carbs will help replenish the energy reserves. One can choose to have a meal if it’s meal time or opt for some snacks post workout. But, we should always make sure there is at least one source of protein in the meal. 

Some examples of post workout snack include:

  • A glass of skimmed milk
  • Boiled egg whites
  • Boiled grams/Chana chaat/ Chole/Rajma
  • Sprouts
  • Oatmeal
  • Sattu drink
  • Besan cheela
  • Boiled/Grilled chicken or Fish
  • Yogurt (sugar and fat free) with choice of fruits and nuts

In conclusion, intake of food before and after workout is favourable to maintain better health and fitness. However, there are no specific rules for sports nutrition. If your goal is extensive weight loss and working out on an empty stomach works for you, then do what’s best and listen to your body. Also, make sure that you’re hydrated. For proper guidance on nutrition and fitness, subscribe to personalized coaching by visiting www.goqii.com or the GOQii Health Store within the GOQii App. To read more on workouts and fitness, check out Healthy Reads!

We hope this article helps you. Do leave your thoughts in the comments below. 

#BeTheForce 

February 20, 2021 By GOQii 3 Comments

Shreejit Nandkumar Reaches His Health Goal With Determination and Consistency!

Shreejit NandkumarLosing weight or getting fit isn’t just about hitting the gym regularly or having a fitness regime. Pumping iron by itself cannot guarantee sustainable weight loss. It needs to be supplemented with a proper diet as well. One of our players, Shreejit Nandkumar, learned this little fact that changed his life forever. 

 A 47 year old working professional based out of Mumbai, Shreejit Nandkumar received the GOQii tracker through his former company, Schneider Electric, around 6 years back. Initially, he did not find the time or inclination to follow his Coach’s instructions due to his hectic work schedule but he followed a fitness regime religiously. His diet however, was not balanced at all as it included a lot of sugar intake, alcohol and large portions on a daily basis. In spite of not missing a day in the gym, his weight didn’t seem to reduce. He weighed around 100kg till lockdown in March 2020. 

Lockdown – A Blessing In Disguise? 

When the pandemic hit hard, the work from home routine and being confined indoors came as a blessing in disguise for Shreejit Nandkumar, who now found the time to interact with his coach regularly. With gyms shutting down, his weight training was heavily compromised. He began cycling early morning which turned out to be an enjoyable experience. He now cycles for 2 hours, covering 50km every day. With gyms open now, he does his weight training in the evenings. 

Balancing Nutrition With Exercise 

For Shreejit Nandkumar, a major shift has been his diet and calorie consumption. He begins his day with warm water mixed with honey and lemon. Then some nuts followed by a high protein breakfast. He is advised to keep his dinner light. His alcohol consumption has been reduced from every week to once in 4-6 months. Desserts and sweet intake is almost nil. Thanks to these minor modifications in his diet, he was able to reduce his weight to 85kg, body fat percentage is 15.7% from 24% and visceral fat is within healthy range. 

He says that his daily interaction with his GOQii Coach, Unnati Cheddha, and her guidance has helped him see fitness from a new perspective. He has come to realize that meal timings, pattern and portion size have to be in sync with exercise. He says, “Every small thing matters and it’s  important to try and be fit every day. It’s a continuous journey which has no detours and stops!” 

What Does Coach Unnati Cheddha Have To Say About Shreejit Nandkumar 

Shreejit Nandkumar has always been very determined towards his health goal – which was to  lose weight. Weight loss was also targeted in a healthier way. Body analysis was done to keep a check on his body fat percentage and muscle mass.

He is very passionate about exercising. He will never miss his workouts. Before lockdown, he used to go to the gym regularly, which came to a pause. But this did not stop his passion towards achieving  his health goal. He continued his activities with the same motivation and dedication. He was not able to do weight training exercises due to space constraint, so he chose the outdoor option of cycling. This was quite refreshing for him. He still doesn’t miss a single day and feels incomplete without it. Besides physical activity, Shreejit has been very particular with his food habits, maintaining low fat, high protein, moderate carb diet with good water consumption. He also takes adequate rest/sleep hours to recover and rejuvenate. Shreejit started his weight training as soon as the gyms opened in Mumbai.

Changes observed

  • Weight loss: 100kg to 85kg
  • Waist inches: 40“ to 32”
  • Body fat percent: 20.5% to 15.5%

Shreejit’s sincerity, determination, dedication and consistency helped him achieve his goals in a healthy manner. We hope this story inspires you to make a positive and healthy lifestyle change as well! Head over to the GOQii App or our website to begin your journey today! For more inspiring stories, check out Healthy Reads. 

Want to share your story with us? Fill this form and we’ll reach out to you.

#BeTheForce 

February 19, 2021 By Pallavi Barnwal Leave a Comment

Principles for Handling Couple Misunderstandings

couple misunderstandings

Misunderstandings are a common occurrence in most couple relationships, my life being no different. When I look back and when I look around, I see a lot of times fights erupt because of different or mismatching perspectives of looking at the same issue. Yes, these are some of the commonly heard grievances that couples voice out against each other.

“I wish you had understood me better!”

“You made a decision and did not even think once about me?”

“You always have your own ways in our relationship, never thinking once about me.”

A lot of times, these small misunderstandings get blown out of proportion when the accused person refuses to take up supposed responsibility. I am saying “supposed” because it is not yet confirmed that one person is indeed right. Relationships, after all, are a “subjective” affair with no clear right or wrong. It is on the basis of our belief systems, core values, past experiences, upbringing background that we decide the right or wrong in a given situation. The thing to be noted is in a relationship, we are dealing with two different people who can have two different schools of thought.

Best Practices To Solve Couple Misunderstandings  

How do you arrive at a consensus or a mutual ground when a misunderstanding emerges between you and your partner?  I am sharing the following best practices/principles to solve the misunderstandings that happen unexpectedly in a relationship.

Principle 1: Misunderstandings are Natural and Unavoidable

Principle 2: Cultural Differences are a Breeding Ground for Misunderstandings

Principle 3: Connect-the-Dot Understanding Usually Replaces Real Understanding

Principle 4: Move from Being Right to Being Curious

Principle 5: Ask questions — Lots of Them!

Principle 6: Recognize that We All Speak a Different Language

Principle 7: Be Responsible for making Sure You Understand and are Understood

Principle 8: Don’t Assume Others Will Connect the Dots Accurately

Principle 9: Leave the Assumption Warehouse. Speak Your Experience — Not Your Conclusions.

Principle 10: Tone and Body Language Matter

Principle 11: Don’t Confuse Feelings and Judgements

Principle 12: Stay in Your Green Zone — If You Assume, Assume Benevolence

There’s no way around it, being misunderstood sucks. It can make you feel frustrated, upset, and hopeless. It can feel even worse in times of conflict. I faced this once when the man of the house had 2 men coming unplanned with liquor and after a drinking round, one of them lost their senses. I reacted in that situation and it pained me intensely to see that man found no reason in my distress! Yes, I was partly misunderstood and was not taken seriously. I suffered greatly from that lack of attunement.

This is because one of our deepest needs is for others to understand or tune into us. This desire to be “seen” begins right from our childhood. Take kids, for example: when they play hide-and-seek, they love to be found. Yes, misunderstandings are unavoidable but approaching this situation with the right tools and understanding, you have a great leeway to turn this conflict into a catalyst for connection.

We hope this article helps you form a stronger connection with your partner! Do leave your thoughts in the comments below. For more articles by our Sexual Wellness Expert Pallavi Barnwal, check out Healthy Reads or tune in to her LIVE sessions on GOQii Play. You can also connect with her on Facebook: https://www.facebook.com/pallavibarnwalcoach

#BeTheForce 

Disclaimer: Reader discretion is advised. This content is for an older, mature audience who seek to improve their health and wellness. GOQii is not responsible for any misrepresentation of this information.

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