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About Tabassum Parveen

Tabassum Parveen is a nutritionist. With a couple of years’ experience by her side, she is able to educate and advise a wide range of people with dietary related disorders and suggest some practical remedies improve their health and eating habits. She is also a dedicated and qualified dietitian /nutritionist offering dietary advice to help people develop healthier lifestyles. Her Fitness Mantra is, “Be who you are, NOT WHO THE WORLD wants you to be”.

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Beat the Heat With Simple Lifestyle Changes!

lifestyle changes for summer

If you’re a kid, summer has to be the most awaited season for you as it spells the beginning of vacations! As an adult, there are many things you need to worry about. There are things such as dehydration, heatstroke and a few other precautions you need to maintain whether you’re indoors or outdoors.

What Happens to Your Body During Summer?

Your body undergoes so many changes in the heat. For instance:

  • Heatstroke: Puts pressure on your heart
  • Dehydration: Causes your brain to shrink, causes headaches, confusion, itchy eyes, heart palpitations and sleep issues
  • Muscle cramps and lethargy: because your body uses energy to lower your body temperature
  • Itchiness: under or around the eyes, around your body because of sweat being stuck under your skin
  • Nausea: due to the rise in body temperature
  • Low blood pressure as your heart has to work harder to supply blood to the body due to the heat.

The above issues can be fixed or avoided by adopting very simple lifestyle changes to beat the heat!

1. Hair Care

Your scalp sweats more during summer. Your hair may become frizzy and dry. While washing your hair every day might seem like a good idea, it may remove natural oils from your scalp which might result in dandruff and hair loss. You can try massaging your head to increase blood flow to your hair roots. Wash your hair every alternate day.

2. Face and Skincare

The sun’s harmful UV Rays may damage your skin resulting in brown spots, tanning and wrinkles if proper care isn’t taken. It is imperative to avoid the sun between 10 am to 2 pm as the temperature is quite high at noon. If you must venture out, use a sunscreen and appropriate protection to avoid any damage.

The best time to venture out during summer is either early in the morning or late evening as exposure to the sun is also important to strengthen bones and improve immunity as well as correcting sleep and mood.

3. Clothing

Choosing the right clothes will help you deal with the summer heat properly! Light colors are the way to go. Avoid dark colors and stick to cotton clothes or khadi which has the ability to absorb heat and cool down by itself. Avoid silk, nylon and other fabrics that absorb heat and store it.

4. Hydration

This is the key to stay healthy during summer! As mentioned above, dehydration can cause a lot of health issues. Drink at least 2-3 liters of water a day. Always have a bottle of water handy and keep sipping even if you aren’t thirsty.

You can also opt for coconut water, fresh fruit juices, sugarcane juice, herbal iced tea, buttermilk, or yoghurt. You can make your own natural drink by adding salt, a piece of jaggery, basil seeds, or mint/lemon drops to your water to replenish your body with electrolytes.

Foods That Help You Beat the Heat

  • Watermelon: When your body needs hydration, watermelon is the fruit to go to! It contains 90% water, is rich in Vitamin A and C. It helps you stay hydrated, protects your heart circulating system and acts against muscle and headaches.
  • Cucumber: acts as a natural body coolant, reducing body heat. It also helps you stay hydrated as it contains 95% water and it is rich in copper, potassium, vitamin B, C, K and Manganese.
  • Onion: One must carry an onion in a pocket to beat the summer heat. Onion acts as a body coolant by helping the body temperature cool down quickly and prevent a heat stroke. It can be consumed raw or added to a salad which can protect you from many diseases and infections. If you face nose bleeding issues during summer, inhale an onion to stop the bleeding.
  • Coconut Water: is loaded with Vitamin A, C and minerals like potassium, calcium, manganese and magnesium. It helps you stay hydrated with these essentials nutrients.
  • Basil Seeds: These small seeds have wonderful cooling effects. It improves hair and skin health and prevents diseases due to its anti-inflammation, antioxidant and antibacterial properties.
  • Yoghurt: strengthens the gut and improves immunity. 2-3 servings of yoghurt or curd can do wonders for your body. To enhance its benefits, add berries to yoghurt or consume either Lassi or buttermilk.
  • Barley Water: with a drop of lemon is an excellent summer coolant. It also cures urinary tract infection. You can either drink this cold or warm to replenish yourself with a good amount of fibre, vitamins and minerals.

Foods to Avoid During Summer

The scorching summer heat affects the digestive system severely. It’s best to avoid certain foods.

  • Junk Foods: can cause indigestion and food poisoning
  • Heaty Foods: Avoid red meats and spices such as nutmeg, chillies, ginger, pepper and cinnamon that generate too much heat
  • Dairy Foods: Skip high fat dairy foods such as cheese or ghee that might upset the stomach. Their high fat content may also result in pimples on the face.
  • Hot Beverages: Avoid tea, coffee and aerated drinks that leave you dehydrated and affect the kidneys.

Incorporate these changes and you’re all geared to beat the heat this Summer! Get more summer tips here or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

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Healthy & Refreshing Summer Coolers!

summer coolersGetting out of the house has been a task because of the heat. Venturing out means sweating profusely or being dehydrated due to lack of drinking water at continuous intervals. Want to take some extra precautions to keep your body cool and healthy? Try these healthy and refreshing summer coolers to keep you cool and ward off the heat!

1. Strawberry Pineapple Lemonade

Ingredients:

  • Strawberry – 2 cup fresh small size
  • Pineapple – 3 cup slices
  • Lemon – 1 or ½ cup
  • Ice – Optional
  • Honey – ½ cup
  • Water – 3 ½ cup

Method:

  • Place the strawberries, pineapple and water in a blender and prepare a puree
  • Strain the puree to remove seeds
  • Add lemon juice and honey
  • Add ice cubes and enjoy the drink

Benefits: This healthy, refreshing summer cooler is loaded with antioxidant properties. It supports the immune system, fights diseases and enhances your skin complexion. Its anti-inflammatory properties will help you deal with arthritis, gout, reduced blood pressure and stroke. Adding lemon will enhance its nutritive value by giving a dose of important vitamins to run body functions normally.

2. Mango, Raspberry & Basil Seed Popsicle

Ingredients:

  • Mango    – 3 cup
  • Chia Seed – 2 cup
  • Raspberry – 2 cup
  • Cinnamon Powder – 1 teaspoon
  • Brown Sugar – 1 tablespoon

Method:

  • In a blender, mix the mangoes until it is smooth
  • Pour it in a bowl and add Chia seeds
  • Mix well and let it rest in a refrigerator for 30 minutes
  • In a blender mix raspberries, brown sugar and cinnamon powder until smooth
  • Let it rest for 5 minutes
  • In a popsicle mold, pour 1 tablespoon of mango and chia seed mix. Then 1 tablespoon of raspberry mix.
  • Place in the freezer for at least 2 hrs

Benefits: This Popsicle is one of the best nutrient-rich summer coolers! Mango and Raspberry are packed with nutrients that support the heart, digestion, eye, hair and skin health. Adding Basil Seeds will reduce body heat and boost metabolism. It can relieve constipation and improve the respiratory system.

3. Ginger Cucumber Summer Cooler

Ingredients:

  • Ginger    – ½ Ginger
  • Cucumber – ½ Cucumber
  • Lemon – Few drops
  • Honey – 1 tsp
  • Water – 1 cup

Method:

  • Peel and grate the cucumber and Ginger
  • Blend it well by adding water
  • Strain it and add Honey and lemon
  • Decorate the glass with a slice of Cucumber and enjoy the drink

Benefits: Ginger improves digestive health and blood circulation. Along with Lemon, Ginger acts as an antibiotic. The combination of Cucumber, Ginger and Lemon act as a summer thirst quencher and also helps you lose weight by reducing water retention. It also boosts metabolism and keeps you hydrated!

4. Lemon Barley Water

Ingredients:

  • Barley – 3 cup
  • Lemon    Zest – 2 Lemons
  • Honey – ½ cup
  • Water – 3 cup

Method:

  • Place the barley in a bowl and wash it properly
  • Place it in a pan and add lemon zest and water
  • Bring the mixture to boil and let it simmer for 5-10 minutes
  • Strain the mixture then add honey and stir it well
  • Let the water cool down, transfer it into bottles and refrigerate until it is chilled
  • Serve it and enjoy the drink.

Benefits: It is one of the oldest drinks used by ancient Egyptians to cool their bodies during summer. This summer cooler helps maintain body temperature. It also acts as a natural remedy to reduce kidney stones and clear off Urinary Tract Infection. Due to its fiber content, it aids weight loss, improves metabolism and keeps the digestive system healthy.

5. Gur Sherbet (Jaggery and Chia Seed Drink)

Ingredients:

  • Gur (Jaggery ) – Few pieces
  • Water – 1 liter or 1 cup
  • Lemon – 1 or 2 slices
  • Salt – Optional ( ½ Tea spoon )
  • Ice – Optional
  • Chia seeds – 1 or 2 tsp

Method:

  • Soak chia seeds and jaggery in water for about half an hour or overnight
  • Add few lemon pieces  and serve chilled
  • Carry this drink to the office or if you are going out to stay hydrated

Benefits: One of the traditional summer coolers to replenish oneself. Jaggery is well known for its iron content. It also boosts immunity and reduces constipation. Adding chia seeds to it enhances this drink’s nutritive content by becoming a good source of fats that protect the heart and improve brain functioning.

Do try these healthy and refreshing summer coolers and let us know about your experience. Do you have recipes of your own? Share them with us in the comments below!

If you enjoyed these recipes, you can find more here. You can also get them directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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Should You Fast During Ramadan if You Are Diabetic?

diabetes and ramadan

Just a few days back, I was walking down a lane when I came across a person who fainted and fell before me. I got curious and learned that the man was fasting and he had recently been diagnosed with diabetes. He was given immediate medical support and revived.

This incident primarily occurred because he was unaware about the disease. He fell unconscious because the blood glucose levels of his body spiked up while fasting due to the change in medical timings and improper meals. It got me thinking if it is really safe for a diabetic to fast during Ramadan.

What Is Diabetes?

To keep it short, Diabetes is a condition where the blood sugar level is high due to the lack of Insulin – a hormone produced by the Pancreas. Insulin converts glucose into energy and supplies it to every single cell present in the body. The 3 main type of Diabetes include Type 1, Type 2 and Gestational.

In Type 1, the Pancreas stop working and in Type 2, the body produces a little Insulin or does not use it properly. This results in several health problems. Gestational Diabetes often occurs during pregnancy and it generally goes away after delivery.

Should You Fast During Ramadan If You’re Diabetic? 

During this holy month, the Muslim community observes a fast, eating only before sunrise (Suhoor) and after sunset (Iftar). They are not allowed to eat or drink anything in between. However, there is an exception towards people with medical ailments.

Diabetics and those at lower or moderate risks may choose to fast but there certainly isn’t a choice for those at higher risks. If you do choose to fast, keep an eye over blood sugar levels throughout the day. Most importantly, consult a doctor before fasting to avoid medical emergencies.

What Happens To Diabetics When They Fast?

Monitoring your blood glucose level while fasting is crucial for a diabetic. When healthy individuals consume food, Insulin is released by the Pancreas and it stores Glucose in the Liver and Glycogen in the Muscles which balance out the Blood Glucose Levels and maintain it at optimal range.

This process tends to malfunction during fasting which results in lack of Insulin in the blood, leading to either of the two conditions called Hyperglycemia or Hypoglycemia.

  • Hypoglycemia: This is a serious health condition where blood glucose levels drop below 70mg/dl. It requires immediate medical attention. If a person who is fasting feels shakiness or experiences headaches, sweating or lack of concentration, they must break their fast immediately to avoid any severe complications. Complications may range from seizures, coma to death. A bar of chocolate, a sugary drink or a small bowl of curd rice with sugar must be consumed if Blood Sugar Levels are exceptionally low. If a person breaks their fast on such an emergency, visit a doctor immediately.
  • Hyperglycemia: This occurs when your sugar levels are as high as or more than 200mg/dl.  Common symptoms include extreme thirst, tiredness, and frequent urination. In such a situation, take advice from your doctor if you should continue your fast or not. Hyperglycemia affects each part of your body. If larger blood vessels are affected, you may face risks of stroke or a heart attack. On the contrary, if smaller blood vessels are affected, then you may face issues with your eyes, nerves and kidneys.
  • Diabetic Ketoacidosis: This is a condition where Blood Glucose Levels go extremely high and a person experiences abdominal pain, rapid breathing, nausea and vomiting. It requires immediate medical attention. In such situations, it is best to consult with a doctor.
  • Dehydration: While fasting, one may experience dehydration, especially those who work outdoors under the scorching heat of the sun. Due to lack of fluids, sugar may accumulate in the system, resulting in high blood sugar levels which can make you pass urine frequently. To overcome such dehydration during Ramadan, try to drink plenty of water after Iftar till Suhoor.

Managing Diabetes While Fasting During Ramadan

Fasting during the holy month of Ramadan is an individual’s decision. It can be managed with lifestyle changes, advice from a doctor and frequent monitoring. A few things you should consider are:

1. Pre-Diabetic Health Checkup: A Health checkup and monitoring your glucose levels before the month of Ramadan is necessary. You can also try fasting before Ramadan to see if you can manage it. Check your medication timings and discuss it with your doctor if you choose to fast.

If you consume medicines at Suhoor and keep a fast the entire day, chances are that your blood glucose levels might drop. Your blood glucose levels might even spike in the evening when you break your fast due to the intake of meals. Hence, discuss your medication timings and keep a glucometer handy to avoid medical emergencies.

2. Nutrition: If you are diabetic, ensure that both your meals are balanced. Opt for low Glycemic Index foods and Complex Carbs which digest slowly. Go for high fiber foods at Suhoor to manage blood glucose levels during fasts. Foods such as oats, Talbina (barley-based dish), brown rice, pasta and a bowl of vegetable salads work best.

Sorghum (Jowar) or Pearl Millet (Bajra) flattened bread (rotis) with Curd Raita is the best choice. A glass of buttermilk is also a good option. You can have Basil Seeds Water during Suhoor as it is rich in antioxidants, protein, good fats and fiber, all of which help in controlling diabetes.

A little protein in the form of chicken, fish, beans and legumes can also be included as they keep you full for a longer period of time and get absorbed slowly. However, people with kidney problems should take extra care to increase protein intake.

During Iftar, break your fast slowly. Chew properly and consume small amounts of food at different intervals as glucose levels may spike up if you consume a large meal at once. Have a small bowl of fruit salad or a glass of lassi (yogurt based drink) before heavy meals. Choose baked or grilled foods as compared to something fried and oily.

Sprouted salads, boiled chickpeas, or fruits are good options to include before you begin your meal. Don’t forget to hydrate yourself. Avoid sugary drinks or caffeinated beverages and choose fresh fruit juices such as beetroot juice or herbal iced tea.

We hope this article helps you stay healthy and maintain a fast without any complications or medical emergencies. If a medical emergency should arise, visit your doctor immediately.

If you found this article to be helpful, let us know your thoughts in the comments below. You can browse through more articles related to diabetes here.

If you need help or support managing Diabetes, join GOQii’s Diabetes Care Program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), and reduce HbA1c levels. You can subscribe here.

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Foods to Boost Memory Power

Memory Boosting Foods

If you have grandparents, you may be familiar with instances of them forgetting to take their medicines or forgetting names. This is due to weak memory power. Ever wondered why their memory is so weak? How can one boost memory power? Let’s understand this better!

What is Memory Power? Why is it Necessary to Boost it?

Memory power is the capacity of the brain to remember things. You can remember things for a short period of time or a long period of time depending on the importance of the information. Your brain decides what needs to be saved as a memory depending on the intensity of the matter.

From the above example of grandparents, weak memory happens due to decreased blood flow to the brain. Hormones and proteins protecting brain cells decrease with age, leading to reduced cognitive skills and memory power which result in forgetfulness.

Individuals who work long and hard for a presentation often tend to forget key points. This may happen due to the anxiety and stress which affects the nervous system. The nervous system plays an important role in memory. You may have noticed that when we try to rush, we often forget things such as a snack or a water bottle.

The best way to overcome this lapse in memory is to improve the blood flow to the brain. A few lifestyle changes and focus on certain food and boost memory power.

Lifestyle Changes to Consider

Lifestyle plays a major role when it comes to maintaining bodily functions such as gaining or losing weight, disease management and intelligence as well!

  1. Healthy Weight: Being overweight impairs bodily functions. This includes the brain. It causes neurodegenerative diseases like Dementia, Alzheimer’s and may also shrink the brain’s size. Maintaining a healthier body weight by decreasing the body fat percentage and improving muscle mass can help prevent cognitive problems.
  2. Physical Activity: Doing some form of physical activity improves blood flow to all the organs including the brain. It also improves the amount of oxygen delivered to the brain. You must exercise daily, be it walking, jogging, swimming or any kind of sports at least for 30-40 mins a day. Yoga and meditation can also be included as they heal your brain by improving oxygen levels.
  3. Proper Sleep: Sleep is a phenomenon which is often neglected despite the fact that it has a greater impact on one’s health! A lot of psychological changes happen when an individual is asleep. Lack of sleep can affect memory formation. A peaceful 6-7 hours of sleep can boost your memory power and a powerful day nap of 30-40 mins can also help sharpen your memory.
  4. Stress & Depression: These conditions can damage brain cells and cause memory loss. Reduce stress by laughing. Laughing engages multiple regions of the brain and also reduces stress and improves memory power!

Foods to Boost Memory Power

Nourishing yourself is the best way to improve your IQ level or memory power. To maintain brain health, avoid sugary drinks, refined carbs and unhealthy fats. Opt for nourishing and well-balanced meals.

  1. Turmeric: Curcumin is the active compound found in turmeric. It has several health benefits. It protects the brain, reduces brain inflammation and boosts memory power by removing plaques. 2 gram of freshly grounded turmeric is recommended.
  2. Blueberries: Due to its unique antioxidant properties, Blueberries help in boosting memory power. This is done by reducing the oxidative stress on neural tissues which improve brain functioning. Add them to your breakfast cereal or munch on them as a snack. You can even add them to your milkshakes, smoothies or salads!
  3. Dark Chocolate: It contains compound flavonoids which improve blood flow to the brain and help in learning and improving intelligence.
  4. Fish: Fishes such as salmon, tuna and mackerel are all good sources of Omega 3 fatty acid which help in improving blood flow to the brain. They make you smarter.
  5. Nuts & Seeds: Nuts, especially like miniature brain shaped walnuts and seeds like pumpkin seeds are filled with healthier fats which improve brain functioning. Pumpkin seeds are loaded with zinc, magnesium and iron, the absence of which may make your brain stop functioning.

We hope this article helps you improve your brain function and make you smarter! Let us know your thoughts in the comments below.

If you found this article useful and would like to read more, click here. For more tips on improving brain function with exercise, nutrition, sleep and stress management, speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

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