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Archives for July 2022

July 27, 2022 By Dr Akshat Chadha 1 Comment

Busting Myths Related To Diabetes Reversal

diabetes reversalYou may have often come across the term ‘Diabetes Reversal’. But can the condition actually be ‘reversed’? “The word ‘reversal’ is a misnomer, as the dictionary defines it as a change in an opposite direction, position, or course of action or back to a former state. Of late, this seems to be used very loosely next to diabetes, and that’s not an accurate way to look at it.

Why is it not accurate? That is because ‘diabetes reversal’ would mean that the medicines are stopped, and the person no longer suffers from the disease. But, this scenario is seldom seen in practice for many patients. Yes, few patients — like the ones with prediabetes are able to ‘reverse’ their conditions for a longer period of time (if they are able to maintain a good lifestyle) but those with chronic, long-standing diabetes, find it difficult to even sustain the reduced medications.

The word ‘reversal’ may actually only mean better control and management to begin with, then slowly tapering off medicines, to finally try and take them off with further work aimed at a situation where you do not go back to medications. If a patient can sustain this state of no medicines with the blood reports staying within the normal limits for five years, then probably we can say that diabetes (type 2) has been reversed.

Common Myths Surrounding Diabetes Reversal 

Myth #1: Type 2 diabetes reversal is easy and can be achieved in 6-8 weeks by joining a program.

Fact: This one is actually a pretty funny and dangerous myth. I would think it’s impossible to believe something like this. But, people do believe it as they tend to get desperate to get rid of the condition and hence, go to any extent where they see a ray of hope, which makes it dangerous. Fad diets or even strict diets can show the blood reports getting better along with a reduction in weight (4-5 kgs every month). But, this drastic change can cause other issues later in life including chronic deficiencies.

While on the program, the patients are also taken off the medicines (since the blood reports look better) but once the program ends, and those who aren’t able to sustain the changes, the sugar starts to increase and this time with a vengeance. Some even end up rushing back to their original doctors who understandably get upset as they fear the damage caused and invariably have to increase medication. Thus, the patient suffers the most at multiple levels and what starts as a ray of hope for the patient ends up being a ray of destruction.

Myth #2: Cut out carbs, fruits and sugar and you will reverse type 2 diabetes

no sugar diabetes reversal

Fact: The patient will definitely get the numbers down initially, at least on paper. But, apart from the nutritional benefits that they will miss out on, it’s very unlikely that diabetes reversal will be achieved.

I want to help you all understand that the major source of the problem such as inflammation or insulin resistance is the refined carbohydrates and sugar that are present in cakes, pastries, sodas and even packaged foods. Grains and fruits can increase the sugars but it varies from person to person. If they are balanced with fiber, proteins and fats, then you will be surprised to know how well the sugars are regulated. We have a tendency of eating 5-6 chapatis or a big portion of rice with just a touch of vegetables (sometimes the quantity is even lesser than pickle) and sometimes no dals or beans or even curd. So, instead of going extreme and cutting down everything (which again becomes difficult to sustain), look at including a balanced meal as you will not only have better blood sugar but also improve your overall health.

Myth #3: Do fasting and you will reverse diabetes

Fact: This one is really doing the rounds. This might not be a myth but rather an exaggeration. It makes sense to fast as you will end up consuming lesser food (>12hrs – you mostly will end up missing one major meal). Initially, one will witness weight loss and the gut along with the pancreas will get some relaxation during the fasting period. Fasting is an age-old practice and does have benefits if done the ‘right way’. It’s however important to know what’s the right way to fast.

The answer to this question is that it varies from diabetic to diabetic and also depends on the co-morbid conditions, current medications, insulin and how much the blood sugar fluctuates. Of course, eating 2kg of fruits or eating “anything and everything” during the eating window isn’t going to work, so such behaviour is not encouraged. Also, if you are continuously fasting for weeks or months together, then be careful about muscle health, gut health and even your metabolism as all of these can take a slight dip. Fasting when used as one of the tools for better diabetes management under the right guidance should help in the overall improvement of the patient’s health.

Myth #4: I will not be able to reduce medicines or get off them because I have a family history of diabetes.

family history diabetes reversalFact: Family history, especially if both parents have diabetes, does play a big role in making a person predisposed to diabetes. But it’s not the only factor that triggers diabetes. It’s, in fact, your lifestyle, your daily habits repeated over a period of time that finally leads you to diabetes. So, in the same way, you might have to be more particular and take better care of yourself. If done consistently, one can hope to see the medicines reduced, in spite of the family history.

Of course, prevention or postponement is better than reversal so if people can start following a healthier sustainable lifestyle then they can keep diabetes away for a longer time or even if they get it, they can manage it with minimum medicines. Better control can also help to reduce chances of the complications.

Myth #5: If I start medicines or insulin, I will never be able to reverse the diabetes

Fact: I feel this is one myth that should be broken as soon as possible. Many times starting medication or insulin earlier can actually help you conserve the beta-cell function (cells in the pancreas that produce insulin), further increasing your chances of getting off the medicine sooner provided you have made the lifestyle changes simultaneously. If the patient refuses to make basic changes like eating better, getting regular exercise, sleeping and managing stress better, then the medicine will also not get the desired support and that can further lead to an increase in the medicines.

So it’s time the diabetics reset their mindset. Stop doubting every doctor or medicine and take responsibility for your health by making the right changes so that diabetes reversal can become an easier reality in the coming years.

Myth #6: Type 1 diabetes can be reversed

Fact: Simply put, not yet. If anyone at this point is claiming or promising reversal of Type 1 diabetes, then that’s far from the truth. There’s a lot of work and research going on in this field but nothing conclusive has been shown. I do feel and hope that it’s a matter of time and in this interim, we all need to build up our patience and instead work on the information that we have and at least better manage type 1 diabetes. Type 1 diabetes doesn’t stop a patient from doing anything or living a good life, so if you have that worry or fear, it’s a good time to start changing it.

To summarize, diabetes reversal (the real one as I have mentioned above) is possible if the question on reversal is generic. But, we now need to ask the question differently – can I reverse my diabetes? If not then can I live healthy, fearlessly with diabetes – and the answer will always be a big yes!

We hope this article helps you! For more on Diabetes, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

#BeTheForce 

July 26, 2022 By Richa Sanghvi 4 Comments

3 Easy Tips To Help Heal From Viral Fever & Dengue

viral fever and dengueNo matter how much you try, getting caught in the rain or getting drenched cannot be avoided. This is often followed up by that dreaded sneeze that culminates into a fever which doesn’t leave your side for a few days. We’ve all been through this at some point or the other. Though there is something enchanting about the rainy season, it is also the time of the year when all the bacteria and viruses come out to play. These viruses and bacteria are responsible for problems like cold, cough, common flu, viral fever, and dengue, etc.

The most common fevers that can be seen during this season include dengue and viral fever. Some Symptoms include sudden spikes in body temperature, body pain, tonsillitis, reddening of the eyes, nausea and fatigue. If you have been experiencing this, it is time to take precautions!

3 Tips To Heal From Viral Fever & Dengue 

If the above-mentioned issues have placed their grip on you, you can break free using these measures:

1. Cheers to Papaya Leaves Juice
For this kind of fever, your best bet is to drink Papaya leaf juice. Papaya leaves have organic compounds which help in increasing your platelet count – something that hits a low when you’re affected by dengue and malaria. It also has Vitamin C, which helps boost your immune system so you can heal from viral fever quickly!

How to prepare: Take few papaya leaves and crush them to remove the juice from it.

2. Watch Your Water Intake
Keep yourself hydrated if you’re suffering from a viral fever. Water is one of the simplest and easiest ways your body eliminates toxins. The more water you drink, the more toxins will be eliminated. Also, drinking more water can relieve common symptoms such as headache and muscle cramps.

3. Basil/Tulsi Leaves to the Rescue
This is your go-to if all else fails! One can chew on basil leaves or you can drink a concoction of it. Basil/Tulsi Leaves have antibacterial and antiviral properties which can help you heal from viral fever and bacterial infections. It also strengthens the immune system.

How to prepare the concoction: Add 10-15 Basil Leaves to 1L of water and boil until it becomes half. Filter it and keep to cool. Drink this every one hour to help alleviate any kind of fever.

If you don’t find any relief from the above tips, visit or consult your doctor to rule out any other possibility of a flu or something more severe. Avoid any self-medication, especially antibiotics. Stay safe during the rains! Hope you found these tips helpful. Do leave your thoughts in the comments below!

For more tips on staying healthy during the monsoon, check out Healthy Reads or ask an expert by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

July 25, 2022 By Shaeba Shaikh 3 Comments

6 Indoor Exercises For a Rainy Day!

With the weather being unpredictable, stepping outdoors to get a good workout or a run might be practically impossible, especially if you’re not a fan of running in the rain. Don’t be disappointed! Where there’s a will, there’s a way! Don’t skip your workout routine just because the weather isn’t in your favour. Here are some indoor exercises you can perform from the convenience of your home.

6 Indoor Exercises To Get You In Shape

1. Stationary Sprinter: A Great Cardio exercise(very similar to high knee jogging) to up the heart rate and burn calories.All you need to do is just stand in one place and fast jog for 60 seconds at a stretch. Do 3 sets of 60 secs each!

2. Superman Pose

indoor exercisesA simple exercise that works fantastically on the core, lower back and Glute muscles Begin with lying in the prone position, with your arms stretched, raise your hands and legs 4-5 inches above the ground, hold for 10-15secs, then come back to the beginner position. Repeat the procedure for 3-5 reps.

3. Mountain Climbers

indoor exercisesA great core exercise concentrating majorly on the oblique muscles. Great way to tone the abs while burning calories. Start with lying in a plank position, then move your right leg front and back as though climbing a mountain, following the same procedure with your left leg. Try to do it as fast as you can for 60 secs. Follow it with 5 reps of 60 secs each.

4. Push-Ups

Start with lying down in a prone position. Place your arms with your palms facing the floor shoulder-width apart. Bend elbows and Upper body to do a Push-up. Repeat the push-ups for 10-12 reps. Do at least 3 sets of 10-12 reps each.

This exercise works brilliantly to tone and strengthens the Chest(Pectoralis Major), Tricep and Shoulder muscles.

5. Squats

Begin with a standing position, torso upright. Keep your feet hip-width apart. Bend down as if you are sitting on a chair with your arms extended. Do the exercise for 15-20 reps. Repeat it for 3-5sets of 15-20 reps each.

6. Crunches

No exercise routine is complete without a crunch. Begin the exercise in a supine position, with your knees bent in a 90-degree angle and feet firmly on the floor. Place your hands behind your head so that the thumbs are behind your ears. Curl the upper body up, to crunch your abdomen. Repeat it for 15-20 reps. Try to do 3 sets of 15-20 reps each. This is one of the best and simple exercises to help in toning the abdominal muscles.

A simple exercise plan can be formed using the above-mentioned exercises, starting with the Stationary Sprinter, followed with Push-ups, Crunches, Mountain Climbers, Squats and Superman pose. You can complete your workout with a cool down stretch at home.

We hope these 6 indoor exercises help you not skip your workout! How do you beat a rainy day to get in a workout? Let us know in the comments below!

For more on workouts and fitness, check out Healthy Reads or tune in to our live, online classes on GOQii PRO, where our certified fitness experts will guide you on the correct form and posture in real time, while making sure that you are well motivated! You can book a class now from the GOQii App.

Stay Active and #BeTheForce 

July 24, 2022 By GOQii 3 Comments

5 Reasons To Start Eating High Fiber Meals

high fiber mealsFiber has a diverse role to play starting from improved laxation and lowering cardiovascular disease risk to weight management. Unhealthy eating patterns and consuming too much of processed foods, have minimized the fiber level in our meals to a bare minimum.

Why Should You Have High Fiber Meals? 

  1. Improves Bowel Health: More fiber in our diet makes the stool bulky. This leads to easy defecation and hence, acts as a natural laxative. Adding fiber to our diet can even help ease conditions such as constipation.
  2. Controls Sugar Levels: High fiber food causes a slow release of glucose into the bloodstream. Hence, it ensures that the glucose level in the blood doesn’t shoot up instantly. Fiber helps regulate blood sugar levels. Hence, diabetics are often asked to opt for high fiber food rather than refined food.
  3. Maintains Healthy Body Weight: The satiety center in our brain gets activated after 20 minutes. So when you are eating fast, you tend to eat more without any extra requirement. High fiber meals consume more time as they have to be chewed thoroughly. Hence, the brain has enough time to activate the satiety center. At the same time, high fiber meals are energy dense but low in fat, which also contributes to maintaining healthy body weight.
  4. Improves Cardiovascular Health: Soluble fiber absorbs the cholesterol in the intestine which is eliminated in the stools and thereby, makes it unavailable for the body. Apart from the cholesterol-lowering effect, it is also found to prevent hypertension and therefore, is also associated with lowering the risk of atherosclerosis, strokes, etc.
  5. Boosts Immunity: Fiber acts as a prebiotic, which helps in developing a healthy gut microflora in the intestine that contributes to the immune function. Some studies also say that there is more resistance to infection in an individual who consumes high fiber meals.

Given the above benefits, high fiber meals can help you alleviate, control and prevent major lifestyle related diseases. Make sure you include high fiber foods such as whole grains, fruits, vegetables, beans, nuts and seeds, etc. to your diet regularly.

To know which foods you should add to you diet, reach out to a certified expert who will guide you on what to eat as per your health goals, by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

For more on Nutrition, check out Healthy Reads.

#BeTheForce

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