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July 17, 2019 By Trishala Chopra 5 Comments

Tips to protect yourself from allergic conjunctivitis this monsoon

conjunctivitis this monsoon

I guess I am late! Rains are already here and we can’t just ignore getting drenched in heavy rains. But, getting drenched in the rains might not be a good thing for your body. Monsoon not only brings with it rains but it brings along with it an army of infections. Viral infections are the most common ones. They are at its peak during monsoon season because of the sudden increase in the moisture levels in the climate. Among all infection, eyes are the worst affected part of the human body.

You might have suffered from itchy eyes which turns red the moment you rub it? Do not ignore it as it could be conjunctivitis. Conjunctivitis in literal terms means inflammation of conjunctiva (thin protective membrane of the eyes) Conjunctivitis is of two types: – acute allergic conjunctivitis and chronic acute conjunctivitis. Acute allergic conjunctivitis includes the seasonal allergy which turns up during monsoons. Conjunctivitis spreads through direct contact. Hand to eye touch can cause conjunctivitis, as this disease is highly contagious. It can last for minimum 3 days up to 7 days.

Redness always doesn’t mean conjunctivitis, there are various other reasons that can cause redness or itchy eyes. It might be dust or too much strain on the eyes or insomnia which might cause redness of the eyes. Do not confuse yourself between these reasons and conjunctivitis. It is always advisable that if you face redness, itchiness, watery eyes, swelling, difficulty in blinking, dry eyes for more than 2 days then visit your ophthalmologists as soon as possible. It might be allergic conjunctivitis or some other disease, it is always better to get it checked from the expert.

Here are few tips to protect yourself from conjunctivitis this monsoon!

  • Maintaining personal hygiene is most important precaution which one needs to take.
  • Avoid touching your eyes without washing your hands properly.
  • Wash your eyes with cold water whenever you come from outside.
  • If you feel that there is slightest pain in your eyes or you have been in contact with the person who has conjunctivitis, give your eyes cold compressions immediately after you come home. It is always better if you visit a doctor before the diseases aggravate.
  • If someone at home is down with conjunctivitis make sure that whenever you are putting drops in their eyes or giving them cold water compressions, you wash your hands thoroughly before and after you get in contact with the person.
  • Put 2 drops of rose water every time before you go to bed.
  • If you wear contact lenses, avoid using them during monsoons as the chances of infection is higher with lenses.
  • Do not share cosmetics. Risk of infection doubles when you share them.
  • Avoid swimming, visiting water parks during monsoon, not only conjunctivitis, body gets prone to other diseases too!
  • Avoid touching public taps, handles and if you get in contact with them, always keep a sanitizer and use them frequently.
  • Wear glasses to keep your eyes protected.
  • Avoid self-medication. You do not know about the action of drugs.
  • Never use steroid eye drops. Always consult your doctor.
  • If in case doctor is not available, choose antibiotic drops over steroid eye drops.

Conjunctivitis is not a one-time disease, chances of getting conjunctivitis is endless. So as it is rightly said, Prevention is better than cure!

October 23, 2018 By Trishala Chopra Leave a Comment

Do you really need a multivitamin?                  

                                                      

Multivitamins

The topmost questions on the mind of all my patients are “I am getting so tired these days, doctor do you think that I should take a multivitamin?” and “I am taking these multivitamins which I got from the US, do you think it’s good enough for me to have?”

These are just 2 such questions but trust me, I get loads of such questions on Multivitamins. Based on these questions, I decided I should talk about it in my blog and present the facts on the matter.

Let us first understand

What is multivitamin?

If I just try to understand the word in literal terms, a multivitamin is a supplement that contains more than one vitamin. But is it just vitamins? Certainly not. Multivitamin is a supplement that contains many vitamins and essential minerals which helps you fight against different nutritional deficiencies and their symptoms.

Who actually needs a multivitamin?

  1. You need a multivitamin if you are not able to get adequate nutrition from your diet.
  2. You need a multivitamin if you are severely deficient in different nutrients as detected in your blood reports
  3. You need a multivitamin if you are looking for micronutrients for specific symptoms.

Apart from this, there are other population groups as well which might need a multivitamin in addition to a variety of foods in their diet.

  1. Pregnant women
  • During pregnancy, consumption of multivitamins reduces the risk of birth defects in the foetus.
  • There are different kinds of research which are done taking multivitamins into consideration but since multivitamins consist of various vitamins and minerals, we don’t exactly know which nutrient is giving the maximum benefits.
  • Folic acid perhaps is the most important micronutrient but doctors anyways give it in a completely separate form so talk to your healthcare professional before starting on any multivitamin.
  1. Senior citizens
  • People over the age of 65 are generally low on B- vitamins, vitamin D, iron and magnesium.
  • Supplementing senior citizens with a multivitamin can definitely help in reducing their nutritional deficiencies to a great extent.
  1. People who are on different food restrictions
  • People who are on a gluten-free diet are usually low on calcium, iron, magnesium, zinc, folate, vitamin B12 and vitamin D.
  • Vegan people are usually low in calcium, iron, zinc and vitamin B12.
  • People who are on low carb diet are usually low in calcium, copper, magnesium, potassium and vitamin E

Multivitamin in these cases will help in overcoming these nutritional deficiencies.

  1. People who have undergone bariatric surgery
  • During bariatric surgery, size of the stomach is reduced which reduces nutrient absorption which can further lead to nutritional deficiencies.
  • Even after taking a multivitamin, nutrient absorption is not very high but this will be much better than not taking a supplement and remain extremely nutritionally deficient

The above is related specifically for people with some health issues. Let us now look at the general population! Does the general population need a multivitamin and what can be the possible benefits?

  1. Multivitamins can help in increasing the quality of life
  2. Multivitamins can help in reducing mood swings
  3. Multivitamins can help in reducing complications related to eyes

These are some points which researches have come up with however nothing is claimed so far.

Normally what I have seen is that when people are taking multivitamin they are okay to substitute it for a balanced diet but a multivitamin is a SUPPLEMENT and not a SUBSTITUTE.

Let’s understand about how to select a multivitamin for you.

Your healthcare professional can suggest you one but, you should always know how to pick up one for yourself!

Consider the following points when you buy a multivitamin

  1. Choose a multivitamin that contains close to your recommended dietary allowance (RDA) of vitamins and minerals. Sometimes a particular multivitamin crosses much more than your RDA per day.

For example:

  • Excess of potassium at one go on an empty stomach can lead to elevated potassium levels in the body which can affect your heart rhythm that is why your potassium in a multivitamin should always be limited to 99 mg.
  • Magnesium in your multivitamin should be limited to 350 mg because higher doses of magnesium in the body can lead to diarrhoea and other stomach issues.
  • Excess of calcium in your multivitamin might increase the risk of kidney stones, and too much total calcium can result in hypercalcemia in the body.

B. If a multivitamin supplement is only having vitamins and minerals then its fine to pick it up but usually this doesn’t happen. A single multivitamin is full of special ingredients which can put a body into negative balance hence avoid taking multivitamins which has too many extra ingredients.

C. I have seen my patients doing this a lot that they get confused between the pill and serving.

For example: A multivitamin pack might mention that it contains 300 mg of vitamin C per serving. When it is said so, please understand that a serving does not necessarily mean that 1 pill equals 1 serving. Serving completely depends upon how the company is depicting it. It could mean a whole pack is 300 mg.

D. I have seen this quite often that many people are usually only deficient in one or 2 nutrients in such cases taking a multivitamin is not a very good option. Pick up those nutritional supplements only which are on the lower side.

Hence, it is always good to take Vitamins after you speak to your doctor. Do not indulge in self- medication.

You might need a multivitamin but, it is not necessary that everyone might need it.

 

 

June 14, 2018 By Trishala Chopra 7 Comments

8 healthy food pairings to boost your health

Milk-And-Yolk

This must have happened many times that some food products taste horrible when eaten alone and tastes too good when combined with some other food products?

That’s the way nature has designed it for us. Nature has pre-planned the best food combination for us, it just takes the right time to know it! Well, it’s not just about the taste but, it is also about the nutrients which you get out of those food combinations!

Have you heard of food synergy? Different components in a single food can work together to benefit our health, and so can components in different foods that are eaten together. David Jacobs, PhD, a researcher from the University of Minnesota, loosely defines food synergy as the idea that food influences our health in complex and highly interactive ways. Simply put, Food synergy is nothing but nutrients that work together better.

It reminds us of how a variety of foods in our diet will help us live a healthy life! At GOQii we are celebrating Food Synergy….Let me take you through some food synergies that you adopt in your daily life.

(1)   Rosemary and meat

Rosemary-STEAK

Not many people must have heard about rosemary but, it is a very useful herb which is an excellent antioxidant having a good amount of carnosol and carnosic content. This herb is native to Mediterranean. People who cook non-veg might have no idea about what happens to the meat when it is cooked at a very high temperature. Well, when meat gets exposed to high temperature, carcinogenic compounds such as heterocyclic amine is formed which is very dangerous. If meat is marinated with rosemary herb, these carcinogenic compounds will be neutralized because of its antioxidant properties.

A study by Dr. J. Scott Smith of Kansas State University in Manhattan further endorses the above statements. He studied Heterocyclic Amines (HCA’s), which are carcinogenic compounds that form when meat is cooked at high temperatures. He found that adding rosemary extract to ground meat reduced the amount of cancer-causing compounds created during grilling. He attributed this to the antioxidants found in the rosemary extract.

(2)  Green tea and lemon drop

green-tea-with-lemon

Green Tea is a great elixir and did you know that by adding lemon to your cup of Green Tea you can reap a lot of benefits. Various studies have also proved this to be right. Catechins, the main health compound in tea tied to reduced risk of cancer, heart attack, and other diseases, unfortunately, isn’t absorbed very well in the intestines. After digestion, less than 20 percent of catechins remain.

In two studies, by Purdue University, researchers found that adding lemon juice, other citrus juice, or vitamin C helped the body absorb as much as 13 times the healthy catechins than normal. The addition of lemon juice caused 80 percent of the catechins to remain. The studies tested the effects of absorption with both rats and a human digestive model.

Lemon is rich in vitamin c (water soluble vitamin) and green tea is rich in antioxidant compounds such as catechin. When both of these are combined, lemon will increase the absorption of antioxidants making this combination the most widely used combination among people!

 (3)  Virgin Olive oil and tomatoes

tomatoes-and-olive-oil

How many of you are aware of the benefits of mixing Olive oil and tomatoes? I have seen many people using this combination mostly as their salad option. Why and how is it healthy we shall find out?

The bioavailability of olive oil and tomatoes is very high. These two Super Foods protect, energize and satiate; together, they amplify each other’s already extraordinary benefits. Tomatoes are rich in lycopene which is a phytochemical/phytonutrient which will help in maintain heart health and can reduce the risk of having prostate cancer drastically. Tomatoes basically have carotenoids which are fat soluble and only with fat, these carotenoids would be available in the body. Virgin Olive oil is very rich in good fatty acids and there is nothing better than choosing olive oil as a support for better absorption of fat soluble vitamins.

Merritt Rosen who holds a Masters in Health and Consumer Psychology from New York University calls Extra Virgin Olive Oil and Tomatoes- the hottest power couple. According to her pairing virgin olive, oil and tomatoes are the best thing one can do. Not only does heart healthy EVOO protect cells against damage and inflammation and promote healthy skin from the inside out, it also helps ensure the absorption of these fat-soluble carotenoids.

 (4)   Milk and eggs

Milk-And-Yolk

Did you know that Marilyn Monroe’s daily diet consisted of two raw eggs whipped in warm milk for breakfast? Rebecca Harrington, in an article in ‘The Cut’ magazine, quoted an old interview of Marilyn Monroe in 1952 to the now defunct Pageant Magazine in which Monroe describing her daily diet said, “I doubt any doctor could recommend a more nourishing breakfast for a working girl in a hurry.”

Milk and eggs are so far the best examples of perfect food synergy! There is nothing like having a glass of milk and boiled egg for your breakfast. Egg yolk is very rich in vitamin D and milk is rich in calcium. Vitamin D helps in increasing the calcium absorption which will keep your bones healthy and thus it reduces the risk of osteoporosis and osteoarthritis in the body.

(5)  Garlic and Fish

garlic-fish

Facing cholesterol issues? You must give this food synergy a try. For all non-vegetarians, this food synergy is a boon. Here is why it is a boon?

Garlic is rich in sulphur compounds which help in fighting diseases and fights against the inflammation in the body. Fish is a very rich source of protein. If these 2 super foods are combined together, their power of fighting diseases drastically increases.

Adding garlic to fish will help in lowering bad cholesterol and also maintain your triglyceride levels!

 (6)  Curcuma longa (turmeric) and pepper

turmeric and pepper

There are many types of research and articles which are being published on benefits of turmeric. Although the therapeutic use of Curcuma was recorded as early as 1748, the first article referring to the use of curcumin in human disease was published in 1937 by Oppenheimer. In this study, the author examined the effects of “curcumin” or “curcunat” containing 0.1 g to 0.25 g sodium curcumin and 0.1 g calcium cholate in human biliary diseases.

Curcumin has various properties like lowering bad cholesterol, prevents cancer, boosting liver function and more. But, when it comes to its absorption, only curcumin might not benefit. Adding pepper to it will boost the absorption of curcumin ( the active ingredient in turmeric) and bring out major benefits to the body.

 (7)  Spinach and lemon drops

spinach & lemon drop

We might have heard about spinach being rich in iron and we should include it in our daily diet but we might not know that iron is spinach is not readily absorbed in the body. Absorption of iron is very poor but, if you add lemon drops to it, iron absorption will be increased. Vitamin c helps in increasing the absorption of iron in the food.

 (8)  Rice and vinegar

rice & vinegar

There are many myths about rice and one of them is that a diabetic should avoid taking rice. It is said that rice spikes up the sugar levels. Adding, vinegar to your rice will slow the blood sugar spike. So, diabetics can take rice to some extent and this is also good for people looking for weight loss and loves eating rice!

Conclusion:

It is always good to know about food combinations which will help in boosting your health! Vitamin D & calcium and Iron and vitamin C combination must be taken care off. There are food combinations which should be avoided which will be covered up in my next blog. Until then stay tuned!

June 5, 2018 By Trishala Chopra Leave a Comment

Know about your gut health- PART 2!

TBC-gut-health-circle-3

Picture Source: The Biome Clinic

In my previous blog, I talked about healthy and unhealthy microbes, in the present blog I am going to tell you about all the different aspects that can impact our gut in a better way!

Let’s talk about different probiotic sources!

       (1) Yoghurt

  • Yoghurt is a very good source of lactobacillus (The healthy microbe which we discussed in the previous article)
  • Fermented from milk by adding probiotic bacteria

      (2) Cheese

          Well, processed cheese has no good bacteria but different cheese types like gouda, mozzarella, cheddar and cottage cheese are very rich in healthy gut microbes.

       (3) Miso

  • Fermented foods are very rich in healthy gut microbes!
  • Miso is a sauce which is made out of fermented soya beans and barley/rice malt

    (4) Sauerkraut

         This is finely cut cabbage which is fermented by lactic acid bacteria

(5) Kefir

  • It is a milk drink which is fermented using lactic acid bacteria and yeasts.

(6) Kimchi

  • It is a Korean dish which is made out of fermented cabbage, radish, spring onion and cucumber.

       (7) Apple cider vinegar

  • Easily available fermented food
  • Always prefer apple cider vinegar with mother culture.

         Let’s talk about prebiotic sources!

Prebiotic is a special plant fibre which human body can’t digest but this encourages the growth of good bacteria in your gut. So in short prebiotics are “Good Food “for probiotics. Good gut bacteria will turn that plant fibre into butyrate. This chemical butyrate works as an anti-inflammatory in the bowel. In short, they are fertilizers to cultivate good gut bacteria!

Gut_bacteria_heath

   Sources of prebiotics:

      (1)  Foods rich in inulin

      * Onions and garlic

  • Chicory
  • Dandelion
  • Bananas
  • Asparagus

  (2) Foods rich in resistant starch

  • Unripe bananas
  • Green peas
  • Potatoes
  • Cashew nuts
  • Rolled oats

Which probiotics work for which issue?

Bifidobacteria and Lactobacillus are 2 most common strains which are found in fermented foods like yoghurt, kefir and cheese.

These 2 common strains have different species which works on different issues.

Strain: Bifidobacteria and Lactobacillus

 Constipation : Bifidobacterium longum

    *    Available in fermented foods or in the form of a capsule

  • Helps in increasing the bowel movements in adults

(2) Irritable bowel syndrome (IBS):

Combination of Bifidobacterium + Streptococcus + Lactobacillus

  • Bloating is the most common issue in people suffering from IBS and this probiotic combination helps in reduces bloating

 (3) Lung infection:  Combination of Lactobacillus acidophilus + Bifidobacterium

 *       Combination of these probiotics helps in reducing symptoms of infection like fever, cough, running nose

(4) Diarrhoea: Combination of Bifidobacterium + Lactobacillus acidophilus/ bulgaricus

  • Combination of these probiotics helps in reducing diarrhoea frequency.

What to look for a product when you are buying a probiotic?

     *    High colony forming units (CFU) Count

*    Your microbiome contains about 40 trillion microbes so you need a probiotic which has lots of healthy microbes’ in short high CFU counts.

  • Always look for a product which has at least 20 billion CFU and more.
  • Probiotics available in the markets are not even close to this number but fermented foods will cross the number for sure!

(2) Multiple Strains

  • You need different strains in your gut for good health so you should find a probiotic which has multiple strain.
  • The best thing about fermented foods is vast diversity!
  • When you purchase the probiotic supplement from outside make sure it has 6 different strains in it.
  • Make sure you take care of the substrains in the supplement. Lactobacillus acidophilus is not same as a Lactobacillus casei so if the supplement just mentions lactobacillus then the product might not be that effective.

Gut-friendly Recipes :

  1. Pumpkin porridge

 Ingredients:

     *  300 g of pumpkin (Make sure it is diced and cooked)

  • 50 g of extra virgin coconut oil
  • 225 ml of pure milk
  • 1 tsp of vanilla extract
  • Pinch of rock salt or himalHimalayan salt
  • ½ tsp of cinnamon (dalchini) powder
  • A handful of pomegranate/watermelon seeds

 Method:

  • Blend all the ingredients except the seeds.
  • Make a smooth paste
  • Warm the mixture in cast iron pan.
  • If you want to make it thin then you can add milk
  • Serve it warm with seeds!

 (2) Cashew and banana pot

 Ingredients :

  • 250 grams of unsalted cashews
  • 1 medium banana
  • 200 ml of milk (Depends on your preference)
  • ½ tsp of cinnamon powder (dalchini)
  • 2 tsp of peanut/almond butter
  • 1 tsp of vanilla extract

Method :

  • Take a bowl and soak cashews for 6 hours (prefer overnight)
  • Drain the water and then blend it with all other ingredients
  • Make a smooth paste
  • Refrigerate it for 15 mins
  • Serve it with some diced bananas

(3) Green gut-friendly smoothie

Ingredients :

  • 1 cup of spinach leaves
  • 250 ml of water
  • ½ avocado (optional)
  • 1 banana
  • 1 tbsp of tahini paste
  • 1 tsp of ginger powder
  • 1 tsp of lemon juice

Method:

  • Blend all the ingredients together.
  • Serve chilled.
  • Top it with seeds as an additional topping.

(4) Turmeric latte

Ingredients :

  • ½ tsp of ginger powder
  • 1 tsp of turmeric powder
  • 300 ml of milk (prefer according to your choice)
  • 2 cardamom pods (elaichi)
  • 1 tsp of manuka honey
  • 2 tsp of extra virgin coconut oil
  • 1 pinch of cinnamon powder

Method:

  • Take a cast iron pan, add milk, cinnamon powder, cardamom pods and bring it to boil.
  • Add rest of the ingredients and boil it for 10 mins
  • Serve hot and sprinkle some cardamom powder.

(5) Rainbow hummus

 Ingredients :

  • 250 grams of chickpeas (Kabuli Chana)
  • 1 lemon juice
  • 1 tbsp of tahini paste
  • 1 tsp of salt
  • 1 garlic clove
  • 5 tbsp of olive oil

Method:

  • Blend all the ingredients in the food processor or with a hand blender till you make a creamy paste
  • Store it in the refrigerator.

(6) Tahini paste

 Ingredients:

  • 1 cup of sesame seeds
  • 4 tbsps of olive oil
  • Pinch of rock salt

Method :

  • In a cast iron pan, add sesame seeds and toast it till it becomes light brown
  • Sesame seeds can burn quickly so make sure you are extra careful about it
  • Add sesame seeds to the food processor with 4 tbsps of olive oil.
  • Blend it till it becomes smooth
  • Make sure tahini is smooth, if required you can add some olive oil.

 “If it doesn’t come out of the bowels, it will come out of your skin so make sure your gut is healthy”! 

 

 

 

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