About Shazia Sadruddin

Shazia Sadruddin believes that health is our most valuable asset and must be nurtured before it's too late. Inspired by her father, Shazia, who has a PG Diploma in Dietetics, has led a disciplined life focused on eating well, staying active, and maintaining a positive outlook. Before earning her diploma Shazia recognized the importance of a balanced diet and regular exercise. She is passionate about helping others understand the significance of a healthy lifestyle. Shazia is convinced that our thoughts impact our health and believes that maintaining a positive and calm mindset is crucial for well-being. Her mantra for a healthy lifestyle is simple: eat nutritious meals on time and engage in daily physical activity.

October 29, 2024 By Shazia Sadruddin Leave a Comment

How a Healthy Lifestyle Can Reduce Your Stroke Risk: The Importance of Exercise, Diet, and Stress Management

Imagine waking up one morning and feeling a sudden numbness or weakness on one side of your body. Your speech is slurred, and you have trouble understanding others. These are all classic symptoms of a stroke, a medical emergency that can have devastating consequences.

A stroke occurs when a blood vessel that delivers oxygen and nutrients to the brain is either blocked or ruptured. However, the risk of stroke can be greatly reduced through lifestyle changes. By controlling your blood pressure and embracing healthy habits—such as a balanced diet, regular exercise, and effective stress management—you can significantly lower the chances of stroke, disability, or even death. Let’s explore how these changes can enhance your overall well-being.

Keep Moving: The Importance of Exercise

Physical activity is crucial for preventing strokes. It helps improve blood vessel function and tackles several risk factors directly.

Why Exercise Matters:

Manage Risk Factors: Regular exercise can help control conditions like high blood pressure, high cholesterol, diabetes, and obesity. It also reduces the likelihood of binge drinking and smoking.
Boost Heart Health: Both moderate and high-intensity workouts can increase levels of good cholesterol (HDL-C), which is beneficial for your heart.

How to Get Started: Aim for at least 30 minutes of moderate exercise three to five times a week. If you’re short on time, try fitting in 10-minute bursts of activity throughout your day, like during breaks between meetings.

Feed Your Body: The Role of Diet

A healthy diet can help control many stroke risk factors, including high inflammation and diabetes.

What to Include:

Fruits and Vegetables: Aim for 4 to 5 servings a day to support heart health and maintain a healthy weight.
Omega-3 Fatty Acids: Include flaxseeds, walnuts, or chia seeds, or eat two to three servings of oily fish weekly, like salmon or herring.
Fiber-Rich Whole Grains: These provide essential nutrients and fiber that are good for your heart.

What to Avoid:

High Sodium: Too much salt can lead to high blood pressure, increasing stroke risk.
No Smoking: Quit smoking and avoid secondhand smoke, which can damage your arteries.
Alcohol: It is advisable to limit/avoid alcohol

Discover Your Zen: Managing Stress

Stress is a significant factor that can increase stroke risk, both in the short and long term. The good news is that there are effective ways to manage stress.

Mindfulness Matters: Being present and engaged in your surroundings can enhance your mental well-being and reduce stress.

Breathing Techniques:

Deep Breathing: Find a comfortable position, inhale deeply through your nose, hold for a count of five, and then exhale slowly through your nose. Repeat this 3-5 times to calm your mind.

Progressive Muscle Relaxation: Tense and then relax each muscle group in your body, beginning with your toes and gradually moving up to your head. This method can aid in releasing tension and fostering a sense of relaxation.
Building a Support System
Creating a strong network of relationships can provide emotional support and help you manage stress more effectively. Surrounding yourself with friends and family who encourage healthy habits can make a significant difference in your lifestyle choices.

Thus, incorporating regular exercise, a balanced diet, and effective stress management into your daily routine can play a crucial role in reducing the risk of stroke. Even small, consistent changes can lead to significant improvements in your overall health. Make your well-being a priority and don’t hesitate to seek support from those around you. Remember, your health is always worth the effort!

If these tips helped, let us know in the comments! For further information or guidance, reach out to our certified experts 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.

August 23, 2024 By Shazia Sadruddin Leave a Comment

Unleashing the Power of Polyphenols: A Vital Ally for Cancer Survivors

Imagine if the foods you love could shield you from cancer and aid in your recovery. Enter polyphenols, a family of over 8,000 plant compounds found in fruits, green and black tea, coffee, red wine, chocolate, and seeds. These natural substances have demonstrated remarkable potential in cancer treatment, especially after conventional therapies, by minimizing side effects and enhancing their effectiveness.

Polyphenols: Nature’s Cancer Combatants

Polyphenols exhibit both chemo preventive and chemotherapeutic effects, helping to prevent and potentially treat cancer. Here’s how:

Suppressing Tumor Formation and Angiogenesis: Polyphenols can inhibit the growth of new blood vessels that feed tumors.
Preventing Metastasis: They can reduce the spread of cancer cells.
Triggering Apoptosis: Polyphenols can induce programmed cell death in cancer cells.
Regulating Immune Responses: They can enhance the body’s natural defense mechanisms.
Protecting Healthy Cells: Polyphenols safeguard cells from harmful free radicals.

Key Polyphenols in Cancer Treatment

Most studies focus on individual substances within the polyphenol family, each with unique anticancer properties:

Resveratrol: Found in grapes and red wine, resveratrol is linked to the suppression of glucose uptake, metastasis, and the induction of apoptosis in cancer cells.
EGCG (Epigallocatechin Gallate): Found in green tea, EGCG can regulate cancer cell growth, metastasis, and angiogenesis by altering various biological processes.
Curcumin: Found in turmeric, curcumin suppresses cell growth and angiogenesis, halts cell cycle progression in tumor cells, and triggers apoptosis across different cancer models.

The Role of Polyphenols in Cancer Survivors

Polyphenols play several crucial roles in supporting cancer survivors:

Antioxidant Properties: By neutralizing free radicals, polyphenols reduce oxidative stress, protecting cellular integrity and supporting overall health in cancer survivors.
Anti-inflammatory Benefits: Chronic inflammation is a risk factor for cancer progression and recurrence. Polyphenols’ anti-inflammatory properties help mitigate this risk, improving overall health.
Modulation of Cell Signaling Pathways: Polyphenols influence cell signaling pathways involved in cancer progression, inhibiting those that lead to cell proliferation and metastasis while promoting those that induce apoptosis.
Immune System Support: Some polyphenols enhance the immune system’s ability to fight off cancer cells, maintaining a robust defense against potential cancer cells and other diseases.
Improved Gut Health: Polyphenols promote beneficial bacteria growth and inhibit harmful bacteria, crucial for a healthy gut microbiome and a strong immune system, especially important for those with compromised immune systems due to cancer treatments.

Incorporating Polyphenols into Your Diet

While the benefits of polyphenols are promising, they should be part of a balanced diet and healthy lifestyle. Cancer survivors should aim to consume a variety of polyphenol-rich foods, as whole foods provide a complex mix of nutrients and bioactive compounds that work synergistically.

Practical Tips

Enjoy a cup of green tea daily: Packed with EGCG (epigallocatechin-3-gallate, a major catechin found in green tea) it’s a delicious and healthy way to support your health.
Add berries to your meals: Rich in various polyphenols, they’re a versatile and tasty addition to breakfast, smoothies, or desserts.
Incorporate turmeric into your cooking: Spice up your dishes while reaping the benefits of curcumin.

A balanced and varied diet, along with a healthy lifestyle, is key to maximizing the benefits of polyphenols and supporting long-term health and well-being. Have you noticed any benefits from including polyphenol-rich foods in your diet? Share your story in the comments below!

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.