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Archives for December 2021

December 31, 2021 By Dr. Viral Thakkar Leave a Comment

Celebrating the New Year? Read This Before You Head Out!

happy new yearIt’s that time of the year again! The Christmas bells ring and the New Year sweeps us yet again! For many, it sweeps with a lot booze & puke! And for many, this happens every week. So here it is guys, the gyaan of what you should and should not do this New Year (or even weekends for that matter).

I am a firm believer of ‘Health First’, be it New Years or Diwali. While the New Year comes once, the ‘dump’ you put inside it wrecks your system in and out. Trust me, if I was the body, I would hate New Years every year of my life!

Let’s Talk About Alcohol

The body can safely process around one unit of pure alcohol per hour. If you drink more than this, your body isn’t able to break it down fast enough and it accumulates in your body. It takes a lot of time to flush it out and the pressure on the liver and the body as a whole is immense.

Binge drinking increases the risk of blackouts, especially on an empty stomach. During this time, a person may do things that they do not remember later. So in case you are planning to drink, know your limits and of course listen to your body. Booze might be free but the body is priceless. Take a call on what you should prioritize. 

Our body is designed to ensure that the nutrients reach the organs. All the food goes through the liver which processes the food and passes it on. Same is the case with alcohol. The liver metabolizes the alcohol, but it can only break down so much at one time. What the liver can’t break down is redirected throughout the rest of the body.

Drugs

Please know that consuming, passing on or giving drugs is illegal. Consuming high quantities of drugs can lead to poisoning and eventual death. Worse, if one is addicted, it is extremely difficult to bounce back to normal. Drugs can leave one in semiconscious/ unconscious conditions leaving the person vulnerable to literally ‘anything’. So if you are partying, or are attending a rave, please be safe! Best, don’t attend!

Too Much of Anything

Be it food, drinks, dancing or loud music – anything in excess is bad for your system just as alcohol, smoking or drugs. Too loud music hits the eardrums. That buzz you get in your head after the loud music is your body telling you that it has had enough! 

Sex is beneficial and super for health, if done safely and with a known partner. So if you know you are going to get high, have a few friends who will protect you from the unwanted attention. Be safe. Else, just plan it with your partner!

Tips for a Happy, Healthy and Safe New Year

  1. In case of excess of alcohol consumption, the person might pass out or vomit. If you are in your senses, be with the person. Ensure they don’t choke on their vomit and that their breathing is normal. If not, rush to the hospital.
  2. If you are hell bent on drinking, ensure you do not have more than a peg in an hour. It will give your body enough time to process it.
  3. Listen to your body! If on any drink, you start feeling uncomfortable, or breathless, stop drinking immediately. Drink a lot of water which will help you flush out the drink. If you still feel uncomfortable, rush to the hospital
  4. If you have done all of what should NOT be done, ensure that you give your body some rest in the coming 2 days. Flush it out by drinking lots of fluids and eating salads. Detox it should be!
  5. Imagine a car loader which is overloaded with stuff. If one keeps overloading it, it will break down eventually. Compare this to your body and load it with only as much as it can take. If you do not know how much the body can take, consider the tips above.
  6. Hire a driver or take the car rentals if you’re going to get high.

I know I sound like an oldie here with no life but I am a firm believer of protecting and befriending the body. If a party has to happen, I personally suggest people to chill with friends at home and order from your favourite food joint. Apart from saving money, I end up playing board games, eating my favorite food, catching up with friends & family and ending with a good night meditation. But everyone is not me! If you are not, consider the tips above, and enjoy your party!

Wish you all a Happy, Healthy and Prosperous New Year!

#BeTheForce 

December 30, 2021 By Divya Thampi 3 Comments

4 Reasons Why Affirmations Are Not Working For You

Affirmations

Affirmations are statements that firmly declare a positive intention, stated as a truth, so as to make these thoughts a part of your reality. For example, someone who wants to improve their physical health may use affirmations like “I am healthy and well”, “I radiate good health” or “I love feeling fit and strong” or all of them. Generally, affirmations are used repetitively at certain times of the day.

The idea behind using affirmations is to bring about a shift in our thoughts and beliefs. We humans have approximately 60000 thoughts in a single day and more often than not, we are unaware of our thoughts, they just stream through our minds constantly. What we think repeatedly and frequently slowly becomes our beliefs. And beliefs have the power to change reality. Thus, by influencing our thoughts, affirmations have the power to change our beliefs and reality.

How Do Affirmations Work?

In a study, individuals diagnosed with Anorexia Nervosa (an eating disorder characterized by an abnormally low body weight, an intense fear of gaining weight and a distorted perception of weight) were asked to walk through a doorway that became increasingly narrower. They found that these individuals started turning their body when the doorway was 40% wider than their shoulders while another set of individuals, without the diagnosis, turned only when the doorway was 25% wider than their shoulders. This pointed to the self-talk of the diagnosed individuals which made them believe that they were physically bigger than they actually were. In another study a group of patients who were due for a surgical procedure of the knee for osteoarthritis were divided into 2 groups. One went through the surgery while the other had a sham surgery i.e they had an incision made on their knee and the procedure was faked so that these patients believed that a surgery had been performed on them. The results were amazing because both the groups recovered equally. This is proof that the human mind has the power to make things happen if it believes in them.

Due to something called negativity bias (the tendency to focus on potential threats and difficulties) we humans tend to focus on negative aspects of our day to day life. When affirmations are used correctly, they can slowly replace the negative thoughts and help our mind to focus on not just what’s going well but seed the image of a reality that fits with our hopes and wishes.

Affirmation can slowly become a subconscious part of our thinking and belief system and the changes we wish to make in our lives will happen effortlessly. This sounds really simple and effective. Then why doesn’t it work as effectively for some?

Reasons Why They Fail Sometimes, And What To Do About It

Here are 4 reasons why their efficacy may be low for some:

  1. Contradicting practice – Many people may repeat the affirmations verbally or in writing once a day but say things and behave in ways that contradict these affirmations. For example, someone who wants to get a great job may be using affirmations like “I see myself in my dream job” for 10 minutes in the morning but for the rest of the day may be saying things like “It is tough times and jobs are not easy to come by” or “With my qualifications I don’t know if I can get a job I want.” Pay attention to your day today thoughts and words and use them in ways that match with the affirmations.
  2. Not focusing emotionally – A very important factor for the affirmations to work is that one should focus on experiencing the feelings that come with the affirmative thought. We may be parroting the words without truly focusing and thus failing to generate the emotion. Positive emotion is the fuel that will push your desires to reality.
  3. Using future tense – The affirmations have to be in present tense. If you use an affirmation like “I will be healthy and fit” your subconscious mind will always see it as something that is supposed to happen in the future, a future that never arrives. Affirmations in present tense allow you to not only picturize the possibility but also help you in experiencing the feelings that would accompany the accomplishment.
  4. Framing affirmations negatively – Many of us find it easier to talk about what we don’t like or don’t want in our lives and this may lead to people using affirmations the same way. However, our mind thinks in images and finds it difficult to process negative words, so replace an affirmation like “I don’t feel angry all the time” with “I feel calm and at peace”.

Affirmations have the power to change your habitual thinking and alter your beliefs for the better. Come up with affirmations for 2-3 areas of your life where you want to see changes. As you continue to use these affirmations correctly and consistently, your mind will come up with ways to make them come true and attract the exact opportunities required to fulfill your dreams.

We hope you enjoyed this article. For more by our emotional wellness expert Divya Thampi, check out Healthy Reads or tune in to her sessions on GOQii Play.

#BeTheForce 

December 29, 2021 By GOQii 6 Comments

Common Myths About Exercise & Nutrition

Nutrition and Exercise myths and facts

In the quest to lead a healthier and fitter life, we do end up reading and talking a lot about it. While exchanging information is good, the kind of information you exchange also matters. Are we following the right advice? Is this correct? Can this be verified? Is this information about nutrition and exercise coming from a trusted source?

There is no harm in reading about nutrition and exercise and following through, provided that it comes from a reliable source. Doing your own research on a topic can save you from following myths and sabotaging your own journey.

As we are stepping in to a New Year, let’s explore some common myths around exercise and nutrition.

Myth #1: Some Fruits Shouldn’t Be Given to Diabetic & Weight Loss Cases

Fact: Mango, Grapes, Chikoo and Bananas are often considered as enemies for diabetics and weight loss cases, considering their natural sugar content. Yes, I agree they are naturally loaded with sugar content, although best in class when it comes to nutrients. One should always consider the nutrients in a food rather than the natural sugar content or calories. These food, when consumed at the right time and right quantity, provide fruitful benefits! For instance, Mango being high on Fiber, when consumed as an in-between meal gives you fullness and makes you not munch on the otherwise unhealthy stuff. Studies have proven that Mangoes have anti-inflammatory & anti-oxidant properties, which help obese people lose weight and in turn be helpful to the diabetics. Bananas‘ high levels of B6 helps Type 2 Diabetics due to its anti-glycatic properties.

Myth #2: Rice is Fattening

Fact: Rice is high on carbohydrates and not high on Fat. When taken in right quantities and timing, it will get utilized by the body and will not end up being excess… which otherwise will end up being stored, in the form of Fat. Again, rice is not responsible for the weight gain. It is how our body processes food and reacts to excess food, irrespective of whether that food is Rice, Quinoa, Oats, Whole Wheat or even Protein.

The best way to eat rice is to combine it with a combination of some protein source or fiber. For instance, eat Rice + Dal or Rice+ Fish Curry. Timing is equally important. You can have rice post a workout in your lunch, wherein we assure your body will burn it off during the rest of the day. We can enjoy it in dinner too, provided the dinner is around 7-7.30pm.

Myth #3: Spot Reduction

Fact: There is nothing like spot reduction! As and when we lose or gain weight, it happens overall and not in one place. When we lose, it is as per the fat cells in the specific area which may have a tendency to lose more or gain more, depending upon your genes. When we train our muscles to be stronger, body burns more to repair and maintain them. While doing so, it does not take fat from the local area, it will take fat from all over to burn. Our body will never burn fat only from the part which we train. For instance, when teenage boys train their biceps, triceps & shoulders every day, the size improves and they look good, then how will doing abs everyday make one lose belly fat? Hope you get the point.

Myth #4: Ghee (Homemade Butter) Makes One Fat

Fact: Homemade Cow’s Milk Butter (Ghee) contains CLA (Conjugated Linoleic Acid) which helps you mobilize the stubborn fat in your body to help you energize. It has added benefits like anti-ageing, sexual vitality, healthy skin and eyes, etc. Want to lose that stubborn belly fat? Add a spoon of homemade ghee to the plate.

Myth #5: Multigrain Biscuits and Fat-Free Snacks Are Healthy

Fact: We often get fooled with the marketing gimmicks that Multigrain is healthy, fat-free is the best snack, etc. If we get into more details, we can clearly see the facts. Just turn the packet of these foods around and read the label. The ingredient list goes in a descending order of the content of the food and the first ingredient is wheat, which we end up thinking to be whole wheat, where as it is the processed form of wheat which is Maida. Majority of the contents are not healthy, it is just that they are given fancy names to fool us like Demerara Sugar, which is actually just normal sugar. The marketing names used are often the least in the percentage in the food, like Ragi, Multigrain, Oats, etc.

Myth #6: More Cups of Green Tea = More Fat Burned

Fact: Green tea, when taken in right quantity and timing, helps a lot for fat burning. This is due to its caffeine content. When people have it in larger amounts like 6-8 cups or more in a day, it ends up making them dehydrated and acidic. Rather than increasing the metabolism, it slows it down.  Thus, there is no extra ‘burning’ that will happen if one has it more. As we always say, anything in excess is not good, if even it is healthy.

Myth #7: Skipping Meals Helps One Lose Fat

Fact: Skipping meals will make you lose weight for sure.  Although there is a difference between weight loss and fat loss. What do we do when our mom is not at home to give us food and we are very hungry and you cannot call out for food from outside?  We look out for easy options at home to kill the hunger at that point, right?

Our body does the same when we skip meals. It will look out for options within the body. The easiest one is the muscle gylcogen storage, it will opt for that first and when one loses muscle content, there is a loss in body weight too, as muscle weighs a lot naturally. Although, metabolism goes down and fat content remains the same or increases. Skipping meals helps you lose precious muscle content while the fat still sticks around, in fact, increases too at times. 

Myth #8: Only Running Helps in Weight Loss & Maintenance

Fact: Running is a great sport/exercise. It has its own high due to the endorphin rush it gives you, especially when running outside. No doubt it gives you great results with regards to weight loss, although it is majorly muscle loss that happens if the pre and post run meal is not taken care of. If one keeps running for a long time without strengthening workouts, they are bound to lose more and more muscles. Thus, the weight loss will surely be seen but not in a healthy way. Later, when one happens to stop running, they will gain weight quickly as the metabolism is low. Running will help one to lose fat only when combined with strengthening workouts over the week.

Myth #9: Eating Extra Protein Helps Build Muscles

Fact: Given the fact that muscles need protein to survive, everyone assumes if you have extra protein, the body will keep it only for the muscles. This is not the case. At any given point, our body will take as much as required and the rest goes to excess. Let that be Carbohydrates, Proteins or Fats. Whatever is excess and that which the body doesn’t require will go to storage, which is fat.

Myth #10: Lifting Weights Isn’t a Good Way to Lose Weight Because It’ll Make Me Bulk Up

Fact: Weight training will break your muscle and repair it back to be a little stronger and denser than the last time. Yes! This process will add up on your body weight but not fat.  You will start adding bulk depending upon the type of training you take and the type of nutrition support you have. The bulk up can happen only if you aim at it and train accordingly. If we are not looking at bulking up, one can train as per that. For instance, lesser weights and basic reps of 15-20.

Myth #11: Physical Activity Only Counts If I Do It for Longer Periods of Time

Fact: Workouts done the right way, at the right time, give us the right benefits! Some have a notion that if one trains for longer hours, the results will be better and faster. When one trains for longer hours, our body starts secreting Cortisol, which is a stress hormone. Due to excess cortisol, the body will store more fat and start losing muscle. This will in turn make metabolism slower. Thus, the quality of workout matters rather than the timings.

Myth #12: People Who Are Thin Don’t Need Exercise

Fact: One exercises because they want to be healthy and fit, not to lose weight. Majority think only those who want to lose weight need to workout. Everyone needs to workout. However, the type of exercise and its intensity will vary depending upon the person’s health and fitness goals. Thin people need to aim at gaining muscles. Often, thin people have the same percentage of fat as the person who actually looks fat. This is because the person who looks thin usually has least amount of muscles and thus, the body weight is lesser (as muscles are very dense). Moral: Even thin people need to workout!

Myth #13: If You Binge and Detox Later, It Nullifies The Binging.

Fact: This is like punishing your body! First you eat a lot and then you make it starve by detox methods or working out for hours. Rather than doing this, while eating out, one can practice mindful eating. Mindful eating involves chewing well and thus enjoying the food. It will end up in portion control too as your mind knows where to stop. If you binge, you eat fast. You eat the food with guilt and later punish it. Which is completely wrong! By practicing mindful eating we can eat out and not punish the body. We do need a detox at times to cleanse toxins but not as a punishment for binging.

We hope this article helps you identify myths and clear all your doubts on nutrition and exercise with facts! For more articles about getting healthier, check out Healthy Reads. To bust more common myths and get the right information from a certified expert, ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

Have you heard any more myths like these? Share them with us in the comments below!

#BeTheForce

December 28, 2021 By Kusum Soni 3 Comments

Quick Tips to Reduce Joint Pains During Winter

Joint pains during winterDo you experience joint pains during winter? While common for some people, the exact nature of cold-induced joint pain is uncertain but we’ve noticed that the symptoms often worsen.

It could be that muscles, ligaments and joints just get stiffer with lower temperatures, as the human body will conserve more heat, more blood would be circulated to the heart and lungs. So when this happens, muscles and blood vessels in the arms, shoulders, knees and other joints will contract, leading to pain. Even muscles lose their range of motion.

Reasons for Joint Pains during Winter

  • The pain receptors become more sensitive during winter.
  • The drop in atmospheric pressure causes joint tissues to swell, building tension between joints, causing pain.
  • Increase in muscle spasms in colder temperatures also worsens the pain and stiffness in joints.
  • The cold causes fine blood capillaries in the joints and extremities, like fingers and toes, to shrink or contract, amplifying the pain. 
  • Less sunlight during winters means lower vitamin D levels which leads to weakened bones and joints.

Remedies for Relief 

  1. Dress Warm: Keep yourselves, especially your feet warm. Wear two or three pairs of thin clothing instead of one pair of heavy warm clothes to conserve body heat.
  2. Stay Active: Exercising is another way to get rid of all joint and muscle stiffness during winter time without overdoing it. Because this will improve blood circulation to your extremities and provide warmth and the necessary micronutrients to relieve pain.
  3. Localized Heating: Use an electric heating pad, hot water bag or an electric blanket to keep yourself warm while resting or sleeping.
  4. Warm baths: Swimming in a heated pool is great exercise and it soothes your joints. You can also get great relief from warm water or steam bath. Avoid piping hot water.
  5. Vitamin D: is essential for bone health. Lack of it can cause body aches. This deficiency may be due to lack of exposure to sunlight. Spending some time under the sun is a great way to replenish Vitamin D and get rid of joint aches. Food sources for Vitamin D include fatty fish, cheese, egg yolk, milk, nuts and seeds, soya products, and legumes. To enable absorption of Vitamin D from food or sunlight, include magnesium rich foods like entire green leafy vegetables (which are abundant in winters), pumpkin seeds, sunflower seeds, almonds, walnuts, avocado and bananas etc.
  6. Omega-3 Fatty Acids: are anti-inflammatory and highly beneficial in reducing inflammation in joints. So include avocados, flaxseeds, walnuts and fish in your diet. You’ll also find good omega-3 in flax seeds, walnuts, chia seeds, pumpkin seeds, and sunflower seeds as well. 

A Quick Home Remedy

A mixture of turmeric, fenugreek/methi seeds and ginger has a positive impact on reducing joint pains and arthritis because of the anti-inflammatory properties. 

Ingredients

  • Ginger powder – 20 gm
  • Methi seeds – 50 gm
  • Turmeric powder – 50 gm

How to have: Take half or one tablespoon in the morning, preferably on an empty stomach for wonderful results.

Enjoy winter while following the above tips, for joint pains during winter. If you face extreme discomfort in your joints, do consult a doctor for Bone and Joint health.

For more tips and remedies for winter, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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