GOQii

Blog

Archives for January 2025

By 2 Comments

Struggling with Sleep? Your Circadian Rhythm Might Be to Blame

circadian rhythmCircadian Rhythms are 24 hour cycles that are part of the body’s internal clock, which aid essential functions and processes. For instance, the sleep-wake cycle is a well known circadian rhythm. Different parts of the body follow circadian rhythms that are connected to the master clock of the brain. The master clock is affected by the environment, which is why the circadian rhythm is tied to the day and night cycle.

While following your body’s natural clock can help you reap some amazing benefits, doing the opposite can create many health problems. Researchers also believe that circadian rhythms play an important role in the diverse aspects of physical and mental health.

How Does It Affect You?  

Circadian rhythms work best when the body processes are optimized at various points during a 24-hour period. It works with the mental and physical systems throughout the body. The digestive system produces proteins to suit the timings of the meals, and the endocrine system regulates the hormones to suit normal energy expenditure. 

During the day, when you are exposed to sunlight, the master clock sends signals to generate alertness which keeps us awake and active. As night falls, the master clock helps in the production of melatonin, a hormone that promotes sleep, and sends signals that helps us to sleep through the night. When we sleep well at night, it helps us be active during the day.

Straying away from your body’s clock can give rise to serious sleeping problems. Without proper signalling from the body’s internal clock, a person can struggle to fall asleep and wake up during the night, or being unable to sleep as long as they want in the morning. This leaves a person with little energy, attentiveness, focus, etc. 

In addition, studies have found out that Circadian rhythm disruptions as potential contributors to obstructive sleep apnea (OSA), a sleep disorder marked by repeated lapses in breathing. OSA reduces the body’s oxygen levels and causes numerous sleep interruptions through the night.

Types of Sleep-Wake Disorders 

  1. Delayed Sleep Phase Syndrome: This type of circadian rhythm disruption is associated with people who stay up late at night and sleep late in the morning. The main cause is unknown but may be related to genetics, underlying physical conditions and a person’s behaviour.
  2. Jet Lag Disorder: This happens when a person crosses a lot of time zones in a short period of time during intercontinental flights. They are likely to suffer from sleeping problems and fatigue from jet lag.
  3. Irregular Sleep–Wake Disorder: People with this rare disorder have no consistent pattern for their sleep and may have many naps or short sleeping periods throughout the day. It may affect the brain and cause dementia. 
  4. Shift Work Sleep Disorder: commonly affects those who work non-traditional hours, outside the typical 9am to 5pm work day. Shift work schedules go against most people’s internal body clocks or circadian rhythms. 
  5. Non 24 hour Sleep-Wake Disorder: This condition occurs in people who are blind and are not able to receive light. Their body follows a 24 hour cycle, but their sleeping hours change backwards by minutes or hours at a time.

Tips To Maintain Your Circadian Rhythm 

  • Exposure to sunlight: It is good to walk early in the day so that you can get good exposure to natural light and take in some Vitamin D.
  • Avoid caffeine: Stimulants like caffeine can keep you awake and can disturb the circadian rhythm. If you have trouble sleeping, avoid caffeine after noon. 
  • Eat a protein rich breakfast: Protein gives you the strength to be active throughout the day.
  • Avoid stress: Keep a positive attitude. Be assertive instead of aggressive, meditate, do yoga and eat healthy well-balanced meals.
  • Get daily exercise: Take a brisk walk early morning and keep yourself active throughout the day. This can help your internal clock and make it easier to fall asleep at night.
  • Take a short nap in the afternoon: Short naps can relax us while long naps throw our sleep off schedule.
  • Limit light before sleep: Artificial lighting can interfere with the circadian rhythm. Therefore, dim the lights and turn off all electronic devices one hour before bedtime.

Researchers believe that chronic disruptions in circadian rhythms could affect the immune system leading to weight gain, impulsive slower thinking and other physiological and behavioral changes from the observation made in people who work in shifts and those who are often jet lagged. 

If this article intrigued you and you’d like to know more, check out our article on the Circadian Rhythm Diet and how it helps. To balance your sleep-wake cycle or ensure better sleep quality, reach out to a GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

By 1 Comment

6 Ways To Track & Achieve Your New Year Goals

6 ways to track and achieve your goals We are in the second week of the first month of 2025 and I am sure many of us have already made New Year Resolutions! The most common resolutions often revolve around “Losing weight and getting fit”, “Quitting smoking”, “Learning something new” or “Traveling to new places”.  The question is – are we working on them and what’s our game plan?

The desire to change something about yourself happens year after year. While intentions are good, most of us seldom end up fulfilling the resolutions we set. A recent article by Forbes magazine mentioned that only 8% of people actually achieve their New Year Goals. 

Why Is It So Hard To Stick To New Year Goals?

Why do so many people fail at goal setting? What is it about those few who manage to get it right and achieve their goals?

There are many answers to the why’s and how’s. New Year goal setting is often seen as an opportunity to dish out a large bucket lists of all that we wanted to achieve but couldn’t throughout the year. It’s an attempt to tell ourselves that this year will definitely be better than the last.

The enthusiasm usually lasts through the first week of the New Year. Gradually, as days and months pass, interest in achieving these goals fades away. The human mind always finds excuses or loses interest midway, with little room for introspection. But fear not! Here are 6 ways to help you stay on track with your New Year goals.

6 Ways To Track & Achieve Your New Year Goals 

  1. Create a Q&A: If you’ve decided to resolve a habit, prepare questions to ask yourself at timely intervals. This helps boost enthusiasm and keeps a check on progress. Analyze your life. Is there anything you want to change or improve? All answers start with questions, so be ready to create your list. Ask yourself: Who do I want to become? What can I improve? How can I change? Give yourself plenty of time—anywhere from a few hours to several days.
  2. The Devil Is In The Details: With your list ready, analyze it thoroughly to stick to your routine and track progress. For example, if your goal is to lose 10kg, track your weight monthly to measure how much progress you’ve made. Detailed data works as a roadmap to success.
  3. Gaze Into The Future: Create an emotional attachment to your New Year goals to make your journey enjoyable. Visualize how you’ll feel after achieving your goals. For instance, if your goal is to lose 10kg, imagine yourself at your ideal weight. This visualization motivates you to keep pushing forward. The more senses you engage, the better!
  4. Eating Elephants: How do you eat an elephant? One bite at a time! Break your goals into smaller, manageable portions. For instance, if you need to run 10km, the thought might feel overwhelming. Instead, break it down into smaller goals, like running 1km 10 times. Achieving these smaller milestones makes the larger goal feel attainable.
  5. Reward Yourself: Rewards are a powerful motivator. Celebrate every milestone you achieve. For instance, after running 1km, reward yourself with a 100-meter walk. This break will recharge you for the next stretch. You can also set a grand reward, like a dream vacation, after achieving your primary goal.
  6. Socializing: When you commit publicly, you’re more likely to stay motivated. Share your goals on social media or with friends, and update them on your progress. The accountability will push you to stick to your routine and achieve your goals.

And that’s it! A simple 6 step process to help you achieve your New Year Goals! We hope this article inspires you to take charge and accomplish your resolutions. Do share your thoughts in the comments below. For more tips on goal setting and achieving them, check out Healthy Reads.

If you need help sticking to your resolutions, get guidance from a GOQii Coach. Subscribe to GOQii’s Personalised Health Coaching here to get started now.

#BeTheForce 

By Leave a Comment

Healthy Eating: Oats and Gram Flour Cookies

oats and gram flour cookiesWith all those delicious festive Christmas sweets now out of reach, we’re sure your sweet tooth is craving for some of that sweet goodness! Those sweets often come with unhealthy baggage, but don’t worry – we’ve found a way to stick to your healthy eating routine in the New Year without guilt. Here’s a crispy, crunchy oats and gram flour cookie recipe with the goodness of healthy fats. Let’s get started! 

What You Will Need 

  • Rolled Oats – ½ cup
  • Besan (Gram Flour) – ½ cup
  • Cinnamon Powder – ½ tsp
  • Flax Seeds – 1 tsp
  • Raisins – 2 tsp
  • Ghee – ¼ cup
  • Olive Oil – 2 tsp
  • Jaggery Powder – 4 tsp
  • Vinegar – 1 tsp
  • Vanilla Essence – ½ tsp
  • Warm Milk – 1 tbsp
  • Dark Chocolate Chips – 2 tbsp
  • Baking Soda – ¼ tsp
  • Baking Powder – 1 tsp
  • Salt – ½ tsp

How To Prepare 

  1. In a bowl, combine oats, besan, cinnamon powder, baking soda, baking powder and salt. Mix it well and set aside.
  2. In another mixing bowl, add ghee, olive oil, vinegar, vanilla essence, warm milk & jaggery powder. Mix thoroughly until the jaggery powder dissolves, forming a smooth paste. It may  still have small jaggery particles, so don’t worry about achieving a completely smooth texture.  Once done, add chocolate chips, flax seeds and raisins.
  3. Combine the dry and wet ingredients thoroughly. Line a baking tray with butter paper. Portion the dough into small parts, flatten each between your palms, and place the cookies on the tray. Sprinkle some chocolate chips & raisins on the top for extra flavor.
  4. Bake in a preheated oven at 180°c for 18-20 minutes or in a microwave using convection mode. Alternatively, you can use an air fryer at 180°c for 15-20 minutes. Check the cookies after 12 minutes to ensure they bake evenly.

Note: You can substitute coconut sugar or stevia powder for jaggery powder if preferred.

Highlights of the Oats and Gram Flour Cookies Recipe 

  • A guilt-free cookie that everyone in the family can enjoy
  • Packed with the goodness of protein and healthy fats
  • Healthy sugars, like jaggery, are safe for most, but diabetics may opt for stevia powder

We hope you enjoy this Oats and Gram Flour Cookie recipe. Share it with your loved ones and leave your thoughts in the comments below! For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here. 

Eat healthy and #BeTheForce 

By 1 Comment

How to Burn Body Fat & Keep it Off!

body fatHow many times have we pushed ourselves to our physical limits in order to get rid of excess body fat, only to end up gaining it all over again? Keeping body fat off is a difficult task, but it is not impossible. All you need is the right knowledge and this article has it!

Need to Burn Body Fat

Many articles explain the need to burn body fat. However, they often overlook the fact that muscle behavior changes when body fat is burned. When you’re on a journey to lose weight, it is important to burn body fat as well as restore body muscles to gain control over important body functions.

How to Burn Body Fat

1. Increase Protein Intake:

The theory behind increasing protein intake is that more muscles result in more fat burning. It’s best to start your day with good carbs and proteins, as adding protein to breakfast works on hunger hormones, making you feel fuller for longer.

This is why including protein helps in losing weight and keeping it off. If you don’t have a good protein source, add it. But remember, only consuming protein without good carbs, fiber, vitamins, and minerals may result in weight gain, as extra protein will get deposited.

Sources of protein that can be included in your daily lifestyle are quinoa, moringa, peanut butter, almond butter, nuts, seeds, legumes, beans, lean meat, fish, eggs, and dairy products like curd, yogurt, cottage cheese, paneer, and soy products like tofu.

2. Water Intake:

The average water intake of a person is 2.17 liters. Water intake can be increased to 3 liters per day to prevent sunstroke and dehydration, especially in hot weather. Hydration is crucial because your body will not burn fat when it is dehydrated.

Drinking a glass of water before meals acts as an appetite suppressant, helping you keep extra fats from food at bay. Avoid sugary drinks like colas or other carbonated beverages. Instead, carry a chilled bottle of water containing chia seeds or basil seeds, mint leaves, a little salt, and a piece of jaggery to stay hydrated and refreshed!

3. Foods with Fiber:

Gut health is the key to maintaining body weight and shedding extra fat. Fiber helps in maintaining a healthy weight and reducing cholesterol and diabetes levels.

If you’re looking for low-calorie foods, try broccoli, lettuce, cabbage, cauliflower, mushrooms, green beans, zucchini, apples, popcorn, cucumber, spinach, oats, and brown rice. These are good sources of fiber and keep you full for longer.

Psyllium husk (Isapgol) is great for detoxing the system. It also helps eliminate cholesterol and fat globules from the body. However, it needs to be consumed in moderation—half a teaspoon or 2 grams per day is sufficient.

4. Cut down on Salt, Sugar and Refined Carbs:

Everything in excess is harmful. Salt and sugar are basic needs of our lifestyle as they help maintain the pH level of blood. Excess salt results in water retention and can make it difficult to lose weight. Similarly, excess sugar affects your metabolism and can cause joint pain and fatty liver problems.

This doesn’t mean you need to go tasteless! Moderation is the key to a healthier lifestyle. Avoid extra salts and sugars from processed food, junk food, and refined carbs like white bread, white flour, sweetened beverages, and bakery products. Instead, carry healthy snacks like fox nuts, goji berries, dry fruits, mixed seeds, and popcorn. Also, cut off any additional salt in your curds or salads.

Foods That Help in Burning Body Fat Faster

  • Apple Cider Vinegar: Mix 1 or 2 tsp of apple cider vinegar in lukewarm water for a healthy morning drink. It helps burn extra fats.
  • Extra Virgin Coconut Oil: Reducing normal oil intake while consuming extra virgin cold-pressed coconut oil benefits thyroid functioning and increases the body’s metabolic rate due to medium-chain triglycerides. This helps burn fat faster. Add it to your salads or cooked curry (avoid heating it to retain its nutrients).
  • Beverages: Green coffee, black coffee, oolong tea, green tea, chamomile tea, and goji berry tea all improve metabolism and help burn fat faster. However, 2-3 cups a day is advised, as anything in excess is harmful.

Stress and Lack of Sleep Can Result in Weight Gain

Stress and sleep are often neglected during fat-burning journeys. Overindulging in workouts can lead to stress and weight gain. Working out 3-4 times a week is sufficient. Jumping jacks, HIIT, planks, crunches, lunges with stretching, and yoga help maintain body shape without stress while promoting good-quality sleep.

If mediation or deep breathing dosen’t help you relax, try stress-busting foods like dark chocolate, nuts, seeds, bananas, and avocados. Ensure you get enough sleep. Lack of sleep and stress can slow down metabolism and cause weight gain. To sleep peacefully, keep your room dark, avoid heavy workouts before bedtime and stay off screens at least an hour before sleeping.

By working on these small lifestyle changes, you can effectively lose body fat and keep it off!

We hope this article helps you. For more information or tips on weight loss, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]