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October 26, 2024 By Kusum Soni 8 Comments

5 Common Habits that Cause Obesity!

obesityYou might have been trying hard to lose that stubborn weight with sincere healthy food habits and sweating hard through physical activities. Despite your efforts, that scale doesn’t seem to budge. You might be wondering why. To understand why, you will need to understand what Obesity is.

What is Obesity?

As per WHO, Obesity is a medical condition in which excess body fat has accumulated to an extent that it may have a negative effect on health. Various studies and meta-analysis have demonstrated that it increases the likelihood of various diseases and conditions, particularly cardiovascular diseases, Type2 diabetes, obstructive sleep-apnea, certain types of cancer, osteoarthritis, and depression. And Obesity is most commonly caused by a combination of excessive food intake, lack of physical activity, and genetic susceptibility.

Here are 5 common habits that eventually lead to obesity.

1. Eating Quickly

How many times have you quickly eaten your food while on a call or before rushing for a meeting or a chore without so much as even tasting the food?

This practice of eating quickly & unmindfully could be making you gain fat. Studies among middle-aged men and women have suggested that eating fast leads to obesity. Eating fast has been associated with childhood, general and abdominal obesity as well as greater consumption of food.

It takes approx. 20 minutes for the satiety signal/hormones to reach the brain from the stomach. And eating hurriedly overrides this mechanism of stimulating the satiety centre in the brain. Thus, eating too quickly makes you overeat, paving the way for obesity and related disorders. Eating slowly helps in portion control, makes you aware of when your stomach gets full and you also know how much to serve yourself and when to stop. Plus, chewing well promotes the release of salivary enzymes in the mouth and digestive juices in the stomach, which in turn starts-off the digestion process. Hence, eating slowly metabolizes food faster and more efficiently.

Be conscious while eating and take smaller bites. Eating slowly is associated with enhanced Postprandial Thermogenic Effect of Food, elevated serum adiponectin (a hormone which increases fatty acid oxidation and inhibition of hepatic glucose production) and suppressed Non Esterified Fatty Acid (major component of triglycerides/body fat). Try planning your meal timings along with the official meetings, not only for yourself but also for your subordinates and colleagues. This will not only improve your health but also the productivity. Be mindful when you eat.

2. Not Drinking Enough Water

I have seen people during my practice, who drink less than 1L of water and are still overweight despite eating healthy and being active throughout the day.

Water is critical to proper physiological and cognitive functioning. An average human adult is approximately 55-60% water by weight, whereas some obese people are as little as 15% water by weight. This is because fat tissues do not retain water as well as lean tissues do. Adipose tissue contains about 10% of water, while muscle tissue contains about 75% water. Plain water helps you have healthy muscle mass which is responsible for improving metabolic rate which eventually helps in fat loss.

Combined with physical activity, drinking water helps increase fat oxidation. Another study establishes the role of drinking 1.5L of excessive water in weight reduction, body fat reduction, and appetite suppression in overweight female participants. This is because water fills you up in zero calories and even suppresses appetite thus it acts as a natural appetite suppressant.

So go for plain water instead of too many milky teas/coffees, fruit juices, soft drinks and other so-called healthy energy drinks. If you find plain water boring, try adding slices of cucumber, lemon or your favourite fruit, any condiments/spices to add a dash of flavour and enjoy the drink.

3. Not Getting Enough Sleep

Sleep deprivation has become a hallmark of modern societies. There are many factors such as frequent travel to different time zones, social and tech changes, internet, social media and so on that contribute to inadequate sleep.

Sleep deprivation increases obesity or weight gain because of the metabolic and endocrine alterations, including decreased glucose tolerance/insulin sensitivity, increased evening concentrations of cortisol, deranged hunger hormones, and the individuals who are awake longer will be exposed to food stimuli resulting in wider waist circumferences, which are proven in various studies.

Good sleep helps you to eat better, exercise better, keeps hormone levels in balance and stay healthier. Try these tips to sleep better.

4. Kitchen Grocery

Have you ever looked at the kind of food you have in your kitchen cabinets? I am sure there you will find all sorts of processed foods in colourful packets of biscuits, cereals, toast, cookies, beverages, fruit juices, etc.

Such food tends to cause major spikes in blood sugar levels, which leads to a subsequent crash in blood sugar which can then trigger hunger and cravings for more high-carb foods. This is the “blood sugar roller coaster” that many people experience. Such foods lack essential nutrients. In other words, they are “empty” calories. The added white sugar is another story altogether, it’s the absolute worst and linked to all sorts of chronic diseases.

Whole foods are loaded with nutrients and fiber, and don’t cause the same spikes and dips in blood sugar levels as the processed food. Remember: A low-fat cookie is still a cookie! So, aim to store whole grains, healthy fats, lean proteins, fruits and vegetables in your kitchen grocery. This would naturally balance out your diet and lower your daily calorie intake.

5. Long Sitting Hours

As per WHO, more than 50% of the world’s population lives in urban areas. Most urban jobs revolve around electronic gadgets/devices which require long sitting hours. Traditionally, obesity has been thought to have been caused by the lack of a healthy diet and physical exercise. However, researchers have found that one hour of intense physical exercise does not make up for the negative effects of inactivity when rest of the hours of the day are spent sitting.

So don’t throw away all that hard work at the gym or park in the morning by hitting the couch for the rest of the day in office or at home. Try to work on your sedentary levels. It makes a big difference by being active throughout the day.  Try these tips to remain active:

  • Stand up and move after every 30 mins for 3 mins or for 5 mins every hour
  • Walk around in your office
  • Walk when you are talking over mobile
  • Use stairs or park your vehicle at a distance from your office
  • Keep water bottle away from your table, so get up every hour to get water
  • Go to your colleagues to discuss something or share a document
  • Swap TV time with hobbies or a sport or household chores

We hope this article helps you understand what causes obesity and take necessary measures to curb it. For more on obesity and how to reduce weight, check out Healthy Reads.

To get the right guidance on how to lose weight and sustain it in a healthy way, speak to a certified expert by subscribing to 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.

February 15, 2024 By Kusum Soni Leave a Comment

Do Grains Cause a Leaky Gut?

leaky gut

If you’re suffering from chronic diarrhea, constipation, gas or bloating coupled with a poor immune system, your issue might be more than something to do with ‘what you ate last night’. There’s a fair chance that you might be suffering from a leaky gut.

What is a Leaky Gut?

A Leaky Gut, as the word suggests, literally means that the gut/intestine is leaking. Technically, the permeability of intestinal mucosa increases and as a result, a protein called Zonulin and consequently bacteria, toxins, digestive metabolites, and bacterial toxins leak into the bloodstream.

This increases the toxic build-up in the body which manifests itself on the skin, colon, hormones, lungs, liver, lymph and kidneys in the form of bloating, diarrhea and constipation. Autoimmune response could include rheumatoid arthritis, lupus, Celiac disease, migraines, a weak immune system and hormonal imbalances, etc.

The exact cause of a Leaky Gut is not known, but potential causes include a poor diet, chronic stress, toxin overload and imbalances in the gut microbiome or dysbiosis.

The Role of Grains in Increasing Gut Permeability 

Dietary guidelines advise one to eat adequate amounts of (whole) grain products per day and are promoted as the fiber-rich foundation of a healthy diet. The question is, are grains really necessary as a part of our diet or can they be harmful?

Yes, grains are the main source of our energy for daily activities, brain function and even supply us with Vitamins B Complex and minerals like Zinc, Chromium, Iron, Calcium, Magnesium and Manganese, etc. that boost numerous biochemical reactions taking place in our body every moment. Having said that, grains & legumes also contain certain anti-nutritional compound/chemicals which can make them inflammatory and can affect some people.

What are the Anti-Nutritional Compounds in Grains? 

1. Gluten
Gluten is the main structural protein complex of grains like Wheat, Rye and Barley. They are incredibly widespread in modern diets due to the increased intake of processed/refined flour food products such as bread, cakes, pastries, sauces, ready meals and breakfast cereals.

Research has shown that a person with gluten sensitivity, ingesting gluten significantly increases intestinal permeability immediately after the consumption. Studies have shown that the daily consumption of wheat products and other related cereal grains could contribute to the manifestation of chronic inflammation and autoimmune diseases.

Both in vitro and in vivo studies demonstrate that gliadin, by releasing Zonulin and wheat germ agglutinin can both increase intestinal permeability and activate the immune system and have also been confirmed in human studies.

2. Lectins
Grains have different types of lectins but all are not harmful. The harmful ones are Agglutinins and Prolamins. Agglutinins are a natural insecticide to protect crops from insects. But to get a higher yield of crop, grains are genetically modified (GM) to produce more of their natural insecticides which in turn make the grain inflammatory.

Prolamins are also not easily digested and most grains contain a Prolamin similar in structure to gluten. For example, Orzenin in rice or Avenin in oats or Gliadins in wheat.

3. Phytates and Phytic Acid
Phytates and Phytic Acid in the seeds of grains inhibits digestion and absorption of certain minerals (specifically zinc, iron, and calcium) by binding with them in the gut. These are vital for our immune system to function properly. Usually, a small amount of Phytates in diet does not cause a problem, as long as you’re getting adequate nutrients from the rest of your food. But mineral deficiencies may result when grains form the staple diet.

How Can You Manage a Leaky Gut? 

  1. Go for gluten-free grains like bajra, rice, maize, and gluten-free oats. Even ‘gluten-free food products available in the market contain some food additives, food preservatives, some amount of fibre and added sugar which can further damage the gut lining. So, beware and read the nutritional label!
  2. Go for non-GMO and heirloom varieties of seeds that are passed down from generation to generation. Make sure to soak grains overnight in water mixed with a little bit of lemon juice or apple cider vinegar, sprout and slow cook them. These methods also activate Phytase, an enzyme present in the plant that breaks down Phytates.
  3. Don’t rush through your food, chew it slowly and thoroughly so that small particles of food can be well digested and absorbed in the intestine.
  4. Adopt an anti-inflammatory eating plan. Include plenty of colourful, fresh fruit and vegetables, seeds, soaked nuts, plant protein such as beans and lentils and oily fish. At the same time, exclude sugar, processed foods, red meat and alcohol. Fermented foods can replenish natural gut bacteria. Try curd, fermented pickle, sauerkraut, kefir or kombucha.
  5. Vegetables from the nightshade family (Solanaceae) like tomatoes, peppers, eggplant (brinjal) and potatoes, are high in lectins that can damage the gut lining. They don’t even breakdown while cooking. So those with autoimmune diseases should avoid these vegetables as well.

If grains are the staple food, they may obstruct digestion and contribute to a leaky gut. For those with autoimmune diseases or gluten sensitivity, it would be wise to completely exclude grains, pseudo-grains, legumes and nightshades. Also avoid nuts and seeds if they cause any inflammation. Once the intestinal gaps heals, medicines are reduced or stopped and there are no symptom, you may have these foods once in a while.

Medically, Leaky Gut Syndrome is a hypothetical, unrecognized condition.

We hope this article helps you! Do leave your thoughts and questions in the comments below! For further guidance speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

January 10, 2024 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 Personalised Health Coaching here.

#BeTheForce 

December 11, 2023 By Kusum Soni Leave a Comment

Can You Reverse NAFLD With Dietary Changes

NAFLD

Liver is the largest gland in the human body and is also known as the Chemical Factory of the body. More than 500 vital functions have been identified with the liver, ranging from fighting infection, breakdown of fats, filtering blood of toxins, storing vitamins, iron, to manufacturing proteins and hormones, and helping clot your blood. Like any other organ in the body, this busy organ can also have issues, which is a condition called Non-alcoholic fatty liver disease (NAFLD). Normally, the liver stores some fat. However, in some cases when the liver stores more than healthy fat, that extra fat causes inflammation, which is known as NAFLD. 

Usually, there are no symptoms of NAFLD in the early stages. When it does, they may include, enlarged liver, fatigue or pain in the upper right abdomen. In most cases, fatty liver disease is diagnosed after blood tests show elevated levels of liver enzymes released from damaged liver cells, namely Alanine aminotransferase test (ALT) and aspartate aminotransferase test (AST).

Luckily, lifestyle changes such as dietary intervention and increased physical activity are the first-line treatment and support not only for NAFLD but also associated diseases such as obesity, insulin resistance, diabetes and dyslipidemia. And, gradual weight loss can take the pressure off the liver, allowing it to regenerate itself.

Dietary Changes To Reverse NAFLD

1. Complex Carbs
Complex Carbohydrates are packed with dietary fibre and micronutrients which help in appetite regulation as it takes longer to digest plus DF prevents absorption of fats in the intestine, thereby helping you lose weight, and also lowering the amount of fat in your liver.

  • Include Whole Grains in the form of chapati, upma, dosa, idli, porridge, khichdi, etc.
  • Include sprouted or boiled whole pulses.
  • Seasonal vegetables and Fruits.
  • Reduce sugar intake as it stimulates de novo lipogenesis and finally development of nonalcoholic fatty liver disease (NAFLD) & nonalcoholic steatohepatitis (NASH). So, replace packaged drinks with fresh coconut water/lime water; biscuits with nuts/roasted chana; reduce tea quantity to half cup every time you drink and no sauce/jam /salad dressing .
  • Soluble fiber Supplementation 

2. Fats
Increased fat intake has been linked to insulin resistance, impaired postprandial lipid metabolism and the development or progression of NAFLD. So, reduce intake  of ‘Visible fat’, & try to limit oil/fat intake to less than 500 ml/person/month. Choose Extra Virgin/Filtered /kachhi ghani oils (mustard, sesame, groundnut, Olive oil, Canola oil etc.) in place of refined oils to have anti-inflammatory and insulin sensitizing effects.

  • Complete No for Trans fatty acids and saturated fats . So, no fried or gravy foods/eating out /packaged food.
  • Choose healthy Invisible Fats rich in Omega 3 fatty acids such as nuts, avacado, flaxseeds, chia seeds, sabja seeds, etc.

3. Protein Source
A fair increase in protein intake combined with a low-GI diet, is associated with improved weight-loss maintenance due to its satiating effect and increased thermogenic effect of protein metabolism. So, include options like nuts, low-fat dairy, beans, whole pulses, fish, and poultry, sprouts/roasted chana/nuts/ Sattu drink, nuts smoothie (without sugar), etc. Cut meat intake to once a week. Prefer white/lean meats such as fish/poultry. And completely avoid Red meats as they are high in cholesterol & saturated fats because many studies have associated it with increased risk of liver related diseases and cancer, whereas white meat has been associated with reduced risk.

4. Herbs and supplements
Certain herbs and supplements have shown to play a key role in glucose and fat metabolism, insulin signalling, and energy balance, thereby helping in reversing the fatty liver condition. This may include Apple Cider Vinegar, Fenugreek Seeds, Flaxseed, Nigella Seeds, Milk Thistle, Coffee, Quercetin, Resveratrol etc. 

Having discussed the dietary changes, this journey is incomplete without the inclusion of at least 30 mins of physical Activity, 4-5 days a week, management of  Sleep and Stress issues. Do consult your dietitian/nutritionist to help fine-tune your diet so you are not aggravating your condition.

We hope this article helps you reverse NAFLD. Do leave your thoughts in the comments below. For more information to help you reverse NAFLD, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here. 

#BeTheForce 

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