Soni Thakur, Author at GOQii

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 30, 2020 By Soni Thakur 2 Comments

Micronutrient Supplements: Are They Required?

Micronutrient supplements are an affordable and effective way to ensure that you get the daily recommended intake of essential nutrients, vitamins and minerals for a healthy life. Many people grab supplements without consulting their doctor, which is quite upsetting for me. In a study, it has been found that a majority of people who take supplements don’t even need them and many use it as an alternative to a healthy diet.

A few days back, one of my players asked me if she can consume fat burning pills for quick weight loss and this made me write an article on this topic to spread awareness about supplements to our GOQii members as there are many people who might be thinking of using these supplements for easy weight loss. It is sad how advertisements target innocent people who are struggling with weight and other health issues.

What Are Some Important Micronutrient Supplements?

Most common supplements which are required by the human body are Vitamins, Minerals, Amino acids, herbal and antioxidants. Supplements are quite convenient for us to carry, consume and keep a check on our health. Let’s take a look at the role of supplements:

Micronutrient supplements can simplify management of certain diseases
They can aid weight loss/gain
They are beneficial during pregnancy
Supplements can improve overall health and help in preventing certain age related health issues
It can boost athletic performance
Might lower your risk of osteoporosis or arthritis
Can provide you with extra nutrients when you diet is lacking in it

Can We Get Them From Our Diet?

The answer is absolutely YES! Experts agree that the best way to get the nutrients we need is through food. A well balanced diet containing fruits, vegetables, whole grains, nuts, seeds, dairy, lean meat and legumes can meet the body’s requirements. However, it is extremely important to eat the right combination of food for better nutrient absorption. I have seen many people eating healthy food but with the wrong combination which does not give them expected results and they keep on wondering why? So, get in touch with your GOQii coach often to understand it.

Knock-on effects of Certain Micronutrient Supplements

Most supplements are safe to consume if taken in moderation but there are certain exceptions which you need to keep in mind.

Vitamin E: is extremely important for protection against damage caused by free radicals. Yet, if taken in excess, can lead to brain stroke.
Calcium and Vitamin D: are the most common supplements consumed for meeting the body’s demands. However, excess use can cause kidney stones.
Vitamin K: People who are already on blood thinners should be very careful and consult their doctor or health care professional before using this supplement as Vitamin K is contradictory to medications taken to prevent blood clots.
Excess protein powder supplements have been associated with Coronary Heart disease.
High doses of Beta-carotene is linked to higher risk of Lung cancer.

Do We Really Need Them?

No! Not everyone needs supplements as the nutrition requirement of the body can be met by adding a variety of healthy foods. However, supplements sometimes become necessary for people who are 60 years and above as the tendency of the body to absorb all the nutrients is lesser and for people who are not able to manage eating a healthy, balanced diet. Some supplements may have serious side effects as mentioned above. There’s little evidence that any supplement can reverse the course of any chronic disease. However, some evidence suggests that supplements can enhance health in different ways. Always talk with your health care provider if you’re thinking about taking dietary supplements and always remember that supplements are not a substitute for a healthy balanced diet.

We hope this article on Micronutrient Supplements helps you make healthier choices. Do leave your thoughts in the comments below! For more on nutrition and supplements, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

Eat Healthy and #BeTheForce

September 11, 2020 By Soni Thakur 1 Comment

Reasons Why You Are Not Losing Weight!

Has your scale been stuck at the same number? And no matter how hard you try, it does not move an inch? During a time like this, it gets difficult to stay motivated to get rid of the weight we’ve been trying to lose, despite working out and eating healthy. There could be certain other factors at work here which are preventing you from losing weight. Let’s understand them!

Factors That Prevent You From Losing Weight

You Are Not Eating Enough: Our body requires fuel in order to keep working. It’s like a car – you can’t run it without enough fuel. The same goes for our body. You can’t expect your body to function efficiently or lose weight while you’re starving. Eat within a calorie budget as eating less or eating more can both be the reason why you aren’t losing weight.
Compromised Gut Health: Eating food is only half the story of good nutrition. How that food is absorbed and digested is the other half. If your gut is not healed and healthy, then it can be one of the strongest reasons for you not being able to lose weight.
Less Supply Of Fat To The Body: Fats are important for the absorption of certain vitamins and also for optimal functioning of our brain, heart and body cells. Choose plant based fats like walnuts, almonds, olives, avocados, flaxseeds, etc. as they contain the healthiest types of fatty acids.
You Are Stressed: Chronic stress releases cortisol, which in turn raises blood sugar levels and this again triggers the pancreas to release more insulin and more insulin means more sugar to the cells which gets stored as fat.
You Aren’t Sleeping Enough: When you sleep, your body is in the recovery stage with the help of certain hormones. If you are not sleeping enough, then your body’s first priority is to fight inflammation instead of helping you lose weight.
You Are Overtraining: Indulging yourself in rigorous workouts for more than an hour every day without rest creates inflammation in the body and the body goes into stress mode – which is again not in the favour of weight loss. Aim for only 45-60 minutes exercise for 6 days a week followed by 1 day for rest and recovery.
Your Vitamin D3 and B12 May Be Low: Studies have shown that deficiency of any of the vitamins can cause weight gain too. In fact, several studies investigating the effects of vitamin D on weight loss suggested that it could suppress the storage of fat cells and effectively reduce the fat accumulation in the body. So, make sure to keep your vitamin D3 at an adequate level. Vitamin B12 is often associated with weight loss because of its ability to boost metabolism and provide lasting energy.
Your Thyroid May Be Underactive: When a person’s thyroid is underactive, metabolism goes down very slow due to certain changes in the body. So losing weight will be slower as compared to a healthy individual.
You May Have Food Sensitivity: In several studies, it has been found that nearly 70% of people are dairy intolerant and 30% have gluten sensitivity. If a person with any of these consumes dairy and gluten-rich foods, it leads to inflammation and the body heals that first. This hinders weight loss.
Your Meals Are Not Balanced: Losing weight is all about eating a well-balanced diet by including complex carbohydrates, proteins, healthy fats, and fibres in order to nourish your body with all the essential nutrients. You may lose a good amount of weight by going low or high on one or the other food groups but that happens for just for a short duration of time and is going to hamper your metabolism in the long run.
Expecting Too Much or Being Unrealistic: Setting an unrealistic goal and bounding your body within a time frame will increase your stress levels. Set a goal which is not only for losing weight and going back into your desired shape, but is also a holistic approach which should have a time period which is more realistic and not a quick magical expectation. If you have not gained this weight in a month or two, how can you expect to lose it in such a short period of time?

We hope this article helps you understand why you are not losing weight. You can additionally consult with a GOQii Coach or a GOQii Doctor by opting for a subscription. To read more articles on weight loss, check out Healthy Reads or tune in to free LIVE sessions by experts on GOQii Play.

#BeTheForce

August 10, 2020 By Soni Thakur Leave a Comment

Menstrual Cramps & Ways To Combat It

Menstrual cramps are also called as Dysmenorrhea, like its name says ‘dys’ meaning difficult, ‘meno’ meaning month and ‘rrhea’ meaning flow i.e. difficult or painful monthly flow, and often a nightmare for most women. Its usual onset occurs around the time that menstruation begins. The pain is usually in the pelvis or lower abdomen.

Apart from this, there are certain other manifestations which women put up with during menstruation:

Nausea
Acidity
Acne
Bloating
Dizziness
Mood swings

Why Do We Get Menstrual Cramps?

Menstrual cramps are caused by an excess of “prostaglandins” hormones that are released from the endometrium (inner lining) of the uterus as it prepares to shed off. This is a necessary part of the process but in excess, it causes pain. If the uterus contracts strongly, blood flow is reduced and the supply of oxygen to the uterus muscle tissue decreases, causing severe pain.

Why Do Some Women Experience More Cramps Than Others?

This could be possibly due to inflammation. As a more inflamed tissue tends to produce more prostaglandins, it causes more severe pain. Other factors that contribute to menstrual cramps include:

Poor eating habits
Not having adequate amount of potassium and magnesium in diet
Lack of Exercise
Smoking
Drinking Alcohol

How Do You Combat It?

Women have to go through a lot in general, so there is no chance these creepy cramps would spare us but we know how to fight it! So, let’s find out some easy and effective ways to combat menstrual cramps.

Putting a heating pad on your belly or lower back.
Rubbing Lavender oil on your belly helps relieve period pain.
Ginger tea: Boil a piece of ginger in 250 ml water, simmer for 4-5 minutes and drink whenever required.
Carom seeds: Having 1 tbsp. of carom seeds by boiling them in a glass of water may ease menstrual cramps.
Eat potassium and magnesium rich foods like Bananas, oranges, grapefruit, raisins, dates, mushrooms, cucumbers, potatoes, sweet potatoes and dark chocolate (70% or more), nuts, legumes, tofu ,seeds, wholegrains ,green leafy vegetables respectively.
Use yoga: Some simple yoga poses to try out are Head to Knee forward bend, bound angle pose, Child’s pose and inverted leg pose.
Listen to good music that changes your mood or take a walk in nature or talk to your friends and family members. This will keep you engaged and diverted so you may not feel too much pain.

So, let’s try out these simple and effective ways to fight menstrual cramps and ease those difficult days! We hope this article helps you. Do leave your thoughts in the comments below. For more tips, check out Healthy Reads or tune into LIVE women’s health sessions on GOQii Play.

#BeTheForce