Search Results for: hormone

February 18, 2022 By Rashmi Deshpande 8 Comments

5 Hormones That Have a Big Impact on Your Health

Ever experienced a sudden mood swing? Or, have you been experiencing a lot of fatigue or sleepless nights? Your body experiences many changes from birth to adolescence to adulthood. Most of these changes, both physical and mental are regulated by the hormones present in our body.

Hormones are the chemical messengers of our body. They travel through our bloodstream and hold the key to optimum health. In essence, they affect metabolism, sexual function, reproduction, growth and development and even have an effect on our mood.

A better understanding of the hormones that influence our wellbeing and how to activate them will help us live better and healthier lives.

Let’s have a look!

1. Thyroid Stimulating Hormone (TSH)

We are quite familiar with this hormone nowadays! It is a pituitary hormone that stimulates the thyroid gland to produce thyroxine T4 and triiodothyronine T3 which stimulates the metabolism of almost every tissue in our body.

Abnormality in this hormone is seen by sudden weight gain, weight loss, dry skin, mood swings, severe sensitivity to cold or heat, depression with weak metabolism and even enlarged gland in the form of goiter.

The abnormalities in this hormone can be treated effectively with lifestyle modification, medicine, yoga, exercises and regular checkup of hormone. It has mainly two types: Hypo & Hyper. Normal range is:

TSH: 0.5 – 4.15 mU/L
T4: 6-12ug/dL
T3: 240 -280 ug/dL

2. Insulin

“Hey! I am on insulin!”

At some point, we have heard this from a diabetic person. Insulin is released by the pancreas, which is a leaf like gland situated in the abdominal cavity behind the stomach. It regulates the body’s glucose or sugar levels, which are derived from carbohydrates.

It also allows the body to store and utilize glucose for energy and when it is released into the bloodstream, it causes either hyper or hypo glycemia.

Abnormality in insulin levels can cause weight gain or weight loss, frequent urination, feeling hungry all the time, fatigue, wounds taking longer to heal, etc. These sudden changes in body are just because of insulin function, either it is not produced in enough quantity or unable to act currently.

Easy and most effective treatment is lifestyle modification, healthy eating habits, keeping the body active, managing stress and medication. Referred Range:

Random blood glucose: 70-100mg/dl
Fasting: 70 -110mg/dl
After meals: <140mg/dl

3. Cortisol (Stress Hormone)

There’s a fair chance that every second person you meet might be stressed! The stress hormone called Cortisol is produced by the adrenal gland. It helps us stay healthy and energetic. Its main role is to control physical and psychological stress.

Excess secretion of cortisol causes a number of side effects such as increased heart rate, blood pressure, respiration, sweating, and shivering. At stressful times, the body secretes cortisol to cope up with the situation. High level of cortisol consistently, causes ulcers, high blood pressure, anxiety, high levels of cholesterol, etc.

Similarly, low levels of cortisol in the body causes weakness, fatigue and low blood pressure. This can be controlled by sharing feelings, meditation, doing what you like (some hobby), listening to music, spending time with family, going out for vacations, prayers and at last psychiatric treatment with medication.

4. Sex Hormones

This hormone is categorized into male and female hormones respectively:

Testosterone: It is a male sex hormone. An anabolic steroid by nature, it helps in building body muscles. In males, it plays an important role in the development of male reproductive tissues; testes and prostate. It also promotes secondary sexual characteristics like increasing the mass of muscles and bones, growth of body hair etc. If testosterone secretion is insufficient in men, then it may lead to abnormalities, including frailty and bone loss. This can be treated with medication.
Progesterone: This hormone is produced in the ovaries, the placenta and the adrenal glands when a woman gets pregnant. It stimulates and regulates various functions. Progesterone plays an important role in maintaining pregnancy as it helps the body prepare for conception, pregnancy and regulates the monthly cycle. When pregnancy doesn’t occur, progesterone levels drop, and menstrual cycle occurs. It also plays a role in sexual desire. Any abnormalities can be treated with home remedies and medication.

5. Serotonin

We all need this happy hormone during stressful days! It is associated with learning and memory, regulating sleep, digestion, regulates mood, some muscular functions, etc. Imbalance in this hormone may affect the brain’s function to control stress levels and mood well.

Low level of serotonin causes depression, migraine, weight gain, insomnia, craving of carbohydrates, etc. Excess levels of serotonin in the body causes agitation, stage of confusion, sedation, etc.

After knowing about the 5 hormones which are essential for good health, it is obvious that the key to keeping them in balance is healthy eating, an active lifestyle and good rest with meditation. Make sure that you check with your doctor for imbalances and irregularities of your hormones and take the necessary actions suggested by your doctor. You can also consult a GOQii Doctor via the GOQii App for consultation.

Do share your thoughts and queries in the comments below!

Be balanced! Be happy! #BeTheForce!

December 14, 2020 By Soni Thakur 3 Comments

Ways To Balance Your Hormones Naturally

Hormonal imbalances occur when there is too much or too little hormone in the bloodstream and because of their essential role in the body, even small hormonal imbalances can cause side effects throughout the body. While some hormone levels fluctuate throughout your lifetime and may just be a result of natural aging, other changes occur when your endocrine glands get impacted either by external or internal factors.

Importance of Rebalancing Hormones

It is extremely important to balance your hormones as soon as you become aware of the changes that happen to your body. Every other day, I come across a player who has a hormonal issue and it makes me want to pen down the importance of balancing your hormones. Here are some of those points:

The more balanced your hormone levels, the higher you function – physically, mentally and emotionally
A healthy hormone balance boosts your brain health
Balancing your hormones helps you control your appetite, weight and mood
It helps fight harmful bacteria, viruses and promotes an overall clean function

What Changes Will You Observe?

More energy, productivity and a positive outlook towards life
Less cravings for sweets, junk and fatty foods
Clear Skin (no acne and scars)
No hair fall
Increased libido
No muscle cramps or loss of energy
Regular periods
Well balanced metabolism
More easy weight loss
Improved sleep
Lower mood cravings

Ways to Balance Your Hormones Naturally

A portion of protein and Fiber in every meal: Consuming adequate amounts of protein is extremely important for hormones that control appetite and food intake. Protein and fibres will also boost your metabolism, which is important for weight loss – weight being a common issue of hormonal imbalance.
Regular Exercise: Simple walking or indulging in any sort of physical activity can turn out to be magical for you. You can choose any workout regimen like strength training, cardio, zumba, dance or bodyweight exercises – whichever suits your health goal and schedule.
Healthy Fats: By including healthy fats in your daily diet you can rebalance your hormones naturally. Choose unsaturated fats over saturated and avoid consuming trans-fat. Some healthy fats include vegetable oil ,oil from nuts and seeds, avocados and unrefined cold/wood pressed extra virgin olive oil.
Eating foods rich in Omega 3: fatty acids may help increase insulin sensitivity which can be helpful in weight loss as well as in rebalancing your hormones. Sources of omega-3 fatty acid foods include fish and other seafood (especially salmon ,mackerel, tuna, sardines), walnuts, flax and chia seeds, seaweed, kidney beans, cod liver oil, and brussels sprouts.
Manage Stress: It has been found that nearly 55% of the population in India is either dealing with chronic stress or depression which causes serious health issues including hormonal imbalance. So it is important to manage your stress. This can be done by talking to a person you are comfortable with, reading a book, deep breathing, meditation, yoga, walking, practicing gratitude, etc.
Sleep Tight: The regulation and metabolism of several hormones are influenced by interactions between the effects of sleep and the hormones like the growth hormone, cortisol, melatonin, leptin and ghrelin which plays a crucial role in maintaining healthy levels of hormones that control appetite and blood glucose levels. So in order to get the results by implementing the above suggestion, it is important to get adequate sleep as poor sleep has been associated with imbalance of many hormones. Aim at getting 7-8 hours of good quality sleep to balance your hormones naturally.

Your hormones can be your best friend and worst enemy if not taken care of. So for that, eat healthy, stay active, sleep well and engage in healthy behaviors. We hope this article helps you. Do leave your thoughts in the comments below. For more on hormone health, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

November 12, 2018 By Trupti Hingad 2 Comments

The Happy Hormone Journal

Stress is a very common component of our everyday life. Staying happy amidst our busy schedules has become almost impossible. Everybody wants to be happy and we often find ourselves pursuing this emotion in various ways. Did you know that these emotions are the result of chemical reactions in the brain? The human body has 4 natural built-in mood-enhancing chemicals, which help combat stress and relieve pain keeping you happy and positive.

What are happy hormones? Why do they make us happy? How do we get more of these in our system?

The four happy hormones are Dopamine, Oxytocin, Serotonin and Endorphin (DOSE).

DOPAMINE: This is one of the chemical signals that pass information from one neuron to the next. Dopamine is released during pleasurable moments or situations and helps to regulate how pleasure is perceived and experienced. Dopamine is also responsible for our motivation, concentration, pleasure, bliss and euphoria.

How can you boost your Dopamine level:-

Limit your sugar intake: Although sugar is linked with raising dopamine levels, the “high” achieved is only temporary and is linked to a wide array or illnesses.
Limit caffeine intake: Yes, caffeine can also raise dopamine levels but studies show that increased caffeine intake can actually cause an increase in tolerance and can lead to lowered or even diminished dopamine release in the long run.
Connect with others: Human contact such as hugs from your kids, kisses from your spouse, or even simply shaking hands with a friend or colleague is enough to boost dopamine levels.
Meditate: Meditation and mindfulness helps the body relax through deep breathing and calming of the nervous system. This in turn helps with the release of dopamine.
Listen to music: Listening to the music you enjoy helps trigger our pleasure centre thereby releasing dopamine.

OXYTOCIN:

This hormone and neurotransmitter is best known for its role in breastfeeding and childbirth. It’s produced in the hypothalamus and females have been shown to have higher levels than males. Oxytocin has been linked to higher self- esteem, trust, optimism and can help lower stress and blood pressure.

How to boost Oxytocin:-

Cry: Suppressing ones emotions can lead to lower oxytocin levels which can cause stress as well as various physical issues within the body. We often hear that a good cry can help us heal both emotionally and physically. It’s true!
Give: This can be in the form of volunteering or simply making a generous donation. The act of giving and/or bonding with others can help increase oxytocin levels and make us feel good overall.
Physical Touch: Oxytocin helps to trigger the reward system in our brain when we are in healthy and loving relationships. It is also released during orgasms in both men and women.
Encouragement: Whether we are getting it, or giving it, words of encouragement go a long way in the release of oxytocin. Compliment and encourage one another at every chance you get!

SEROTONIN:

Do you feel imbalanced? Do you have depression, anxiety, hot flashes, night sweats, bipolar disorder, migraines, insomnia, PMS, or chronic pain? The cause of all these symptoms is a neurotransmitter imbalance.

Like dopamine, serotonin is also a neurotransmitter. While dopamine is responsible for our excitement and motivation, serotonin is responsible for calming us, suppressing pain, and regulating our mood and sleep cycles. This hormone is found mainly in the gastrointestinal tract, platelets, and the nervous system. Serotonin also controls appetite and reduces your sensitivity to pain.

How to boost Serotonin:-

1. Aroma massage: Regular body massages can help lower the stress hormone cortisol, and help increase both dopamine and serotonin levels in the brain/body.
Positive affirmations: Regularly reciting positive affirmations can help almost re-wire your thinking. Numerous studies show the effects of positive thinking can help with serotonin synthesis while lowering cortisol levels.
Good vitamin B Intake: Vitamin B6 and B12 are directly linked to lowered levels of depression and when taken regularly, can help boost overall feelings of well-being. The richest sources of vitamin B6 include fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit (excluding citrus). Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products.
Gardening: This one may seem strange but studies show that microbes contained in the soil can lead to a rise in serotonin simply through inhalation.

ENDORPHINS:

These are chemical compounds which are produced in the human body and interact with receptors in the brain. They help to reduce pain, increase focus, and improve your overall mood. It also helps boost energy, confidence, and makes all of the daily stressors of life much easier to cope with. Today, we produce endorphins when exercising our anaerobic zones. Anaerobic exercise helps us to cope with chronic pains by activating our body’s natural painkillers. Hence exercise is one of the many ways of boosting Endorphins.

How to boost Endorphin:-

Laughter: Not only does laughter boost serotonin levels but also helps to increase pain tolerance levels.
Healthy eating habits: Increase your consumption of protein, healthy fats, and plant based food while limiting alcohol and caffeine. If you supply the necessary amino acids the body will restore balance and you will have improved health and moods.
3. Sunshine exposure: Regularly spending time outdoors in the sun can regulate the release of endorphins. The best time is to expose the body to the Sun is from 10am to 1pm.
Aromatherapy: Soothing scents such as those found in essential oils can help with the release of endorphins in the body.

So keep smiling, stay positive and keep these hormones levels at the peak!

May 18, 2022 By Roopa Tandur Leave a Comment

12 Low Glycemic Index Fruits For Diabetics

Diabetes is a condition that impairs the body’s ability to process blood glucose, also called blood sugar. Blood glucose, which is sugar concentration, is our main source of energy and comes from the food we eat. Insulin, a hormone made by the pancreas, helps glucose from food get into our cells to be used for energy. Absence or insufficient production of insulin, or an inability of the body to properly use insulin causes diabetes. The glycemic index (GI) tells us how quickly foods containing carbohydrates affect our blood sugar level when eaten

Low GI foods: 55 or below
Moderate GI foods: 56 to 69
High GI foods: 70 and above

Fruits With Low Glycemic Index

The lower the GI score, the more slowly the rise in blood sugar, which can help the body manage post-meal changes better. Most whole fruits have low to moderate GI levels. Many fruits are also packed with antioxidants, micronutrients and fiber as well. Here are a few low GI fruits which diabetics can have without worrying about the sudden rise in blood sugar levels post consumption:

Cherries: are high in potassium and packed with antioxidants, which will give your immune system a boost. Because cherries are not available fresh all round the year, they can be processed before storing them for a long time. Cherries contain anthocyanins that give the cherries its colour, also boost cells insulin production by 50%.
Pears: are a good source of fiber and provide 20% of our daily recommended fiber intake. Pears can be enjoyed as fresh fruit or gently baked. More interesting is they can also be included in salads for a good twist.
Oranges: are good sources of vitamin C, folate and potassium. There is also plenty of healthy fiber in an orange which takes longest to break down and digest. This enables slow release of sugar into the bloodstream, which would further ensure that your blood glucose levels are stable for a long period of time
Berries: Strawberries are a good source of vitamin C, they help in improving immunity, fight against certain types of cancer and improve metabolism, promoting weight loss. Strawberries give you more vitamin C than an orange when taken in the same quantity. They also have a low glycemic index, hence, it is slowly released in the bloodstream as glucose.
Grapefruits: are citrus-based fruits with a glycemic index of 25. They are packed with a range of vitamins and minerals. They have a bitter to sour taste and can be taken as whole fruit or made into juice. Grape fruit is a very good source of vitamin A and C. It helps improve immunity and helps maintain healthy functioning of the heart and is good for digestion.
Guava: is a very healthy food choice for diabetics, as it can easily be included in snacks without the fear of sudden raise in blood sugar levels. It is a very good source of fiber which helps relieve constipation, which is a common complaint of many diabetics. Having this fruit regularly can easily lower the chance of developing Type II Diabetes.
Watermelon: is a good source of Potassium. Foods high in potassium improves functioning of vital organs like the heart and kidney. People with diabetes easily observe that their uric acid levels are higher. This can be prevented by including watermelon in their diet which improves kidney functioning and reduces uric acid levels and further damage of the kidneys. Water melons are also a good source of lycopene which prevents nerve damage which is a common complaint of people with diabetes.
Papaya: is a great fruit choice for diabetics as it is available round the year and can be incorporated in the diet very easily. Papayas have a host of nutrients and antioxidants, which when consumed, reduce the risk of heart disease, cancer, lowers BP and also aids good digestion. Papaya is also a good source of fiber and helps lower blood glucose levels and manage diabetes.
Grapes: are a good choice of fruit for diabetes as it helps reduce blood sugar levels easily. They come in many colours and varieties, You can have them easily between meals as snacks and can be included in many dishes for its tangy taste. Grapes are a rich source of a phytochemical called Resveratrol which keeps a check on how the body secretes and uses insulin in response to blood glucose levels.
Avocado: Adding a serving of avocado to your diet may help you lose weight, lower cholesterol, and increase insulin sensitivity. Avocados are low in carbohydrates, which mean they have little effect on blood sugar levels. One half of a small avocado contains about 5.9 grams of carbohydrate and 4.6 grams of fiber. They are also packed with healthy fats which give you a feeling of fullness for a longer time, thereby supporting weight loss and increasing insulin sensitivity.
Kiwi: Many researchers have proved that including kiwi in your diet helps lower blood sugar levels. Kiwis are loaded with vitamin A, C, E and fiber which makes it a good choice of fruits for diabetics. Kiwi also helps relieve insomnia which many people with diabetes complain due to long term diabetes and anxiety.
Black Jamun: This fruit has a bitter taste and is one of the best fruits for people suffering from diabetes. It not only controls your blood sugar level but also enhances the insulin activity and sensitivity. This fruit can be included in the form of juice or powder as well, which is equally beneficial in managing blood sugar levels.

No matter which fruit one includes, portion control is important. While it can vary depending on the size and type of the fruit, in general, one portion of fruit which is one piece of whole fruit or 1/2 cup of sliced fruit contains around 15 grams of carbohydrates, which is considered as one carbohydrate serving.

We hope this article on Low Glycemic Index Fruits for Diabetics helps you! Do leave your thoughts in the comments below. For more on Diabetes, check out our other articles on Healthy Reads. To help you manage Diabetes and get expert advice on nutrition, exercise, sleep and wellbeing – all aimed at reducing your HbA1C Levels, subscribe for the GOQii Diabetes Care Program here: https://store.goqii.com/diabetescare

#BeTheForce