Bupa Archives - Page 3 of 7

May 26, 2025 By GOQii Leave a Comment

The Power of Breaks: Working with Energy Rather than Pushing Concentration

Whether you’re dealing with ADHD or just feeling overwhelmed, we’re surrounded by a culture that glorifies constant hustle — endless Zoom calls, long to-do lists, and the pressure to keep going even when we’re drained. But what if the key to better work, clearer thinking, and better wellbeing lies in stepping away instead of pushing through?

Welcome to the world of breaks — the quiet heroes of modern work-life balance.

Why Taking Breaks Isn’t Lazy — It’s Smart

Many people think taking a break means you’re being unproductive. The truth is the opposite. Research shows our brains aren’t built to focus for long periods without rest. After about 90 minutes of deep work, our focus fades, we make more mistakes, and decision-making gets harder.

For those with ADHD, this happens even faster. Taking breaks can help bring focus back and stop you from feeling overloaded.

That’s the power of breaks. Whether it’s five minutes, a walk outside, or a proper lunch away from your screen — taking time to rest helps your mind reset and come back stronger.

Manage Your Energy, Not Your Time

We often plan our days by the hour — a 10 AM meeting, 11 AM emails, 3 PM deadline. But what if we planned around our energy instead?

Everyone has natural energy patterns. You might be more focused in the morning and more creative later in the day. Instead of forcing yourself to power through with another coffee, take a break when your energy dips. You’ll likely come back refreshed and full of better ideas.

Breaks Increase Both Creativity and Problem-Solving

Ever had a great idea while in the shower or taking a walk? That’s not a coincidence.

When you stop thinking about a problem, your brain switches to something called the default mode network — the part that helps you reflect, daydream, and connect ideas. This is especially useful for ADHD minds, where stepping away can actually help ideas come together more clearly.

Microbreaks Count Too

You don’t need a fancy holiday to feel better. Even a 30-second break helps reduce mental tiredness. A quick stretch, a few deep breaths, looking out the window, or enjoying a quiet tea can refresh your brain.

For people with ADHD, these small breaks are helpful in managing attention and preventing mental overload.

Rethinking Hustle Culture

It’s time to stop thinking that working more hours means working better. What really matters is the quality of your output, your ideas, and your wellbeing.

Taking a break isn’t being lazy. It’s a smart and respectful way to take care of yourself — and it helps you stay focused in the long run. For neurodiverse people, it can make all the difference in staying balanced.

Rest is Not a Reward. It’s a Right.

In a world that constantly tells you to do more, go faster, and never stop — it’s powerful to take a pause. The next time you feel stuck, tired, or overwhelmed, remember:

The best thing you can do might be nothing at all.

So give yourself a break. Your brain — especially if it works a little differently — will thank you for it.

#BeTheForce

Disclaimer: This blog is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a doctor for personalised guidance and recommendations related to ADHD. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

May 8, 2025 By GOQii Leave a Comment

Finding Inner Strength: 12 Ways to Manage Health and Stress

Managing a medical condition such as diabetes or hypertension can be both mentally and physically taxing. Whether you’re navigating daily health challenges or recovering post-surgery, it’s essential to find ways to support your overall well-being. Embracing these practices is about nurturing both body and spirit.

Incorporating relaxation techniques into your daily routine can significantly enhance your quality of life and empower you to manage your health more effectively. Here are some practical strategies to help you feel stronger and more in control:

Tailor Your Diet to Your Mood: When you’re feeling low, it’s tempting to reach for sugary snacks. Instead, opt for protein-rich foods like lean meats, eggs, cheese, and seeds. These have a minimal impact on blood sugar and aid in producing dopamine and serotonin—chemicals in the brain that promote well-being.
Embrace ‘Good Enough’: Striving for perfection can lead to burnout. Recognise that doing your best is sufficient. Allowing yourself to accept ‘good enough’ frees up mental energy, enabling you to focus more on self-care. This aligns with the value of approaching life’s challenges with balance and patience (Sabr).
Prioritise Quality Sleep: Restorative sleep is crucial for healing. Aim for 7-9 hours of quality sleep each night to help your body repair, reduce inflammation, and strengthen your immune system.
Soak Up Some Sunlight: Exposure to natural light, especially in the morning, can boost your mood and provide a healthy dose of vitamin D. A gentle stroll can also help regulate your body clock, leading to better sleep.
Incorporate Physical Activity: Engaging in activities like yoga or deep-breathing exercises can reduce stress hormones and increase endorphins, enhancing both physical healing and mental well-being.
Dedicate Time to Relaxation Daily: Set aside moments each day for activities that relax you, such as engaging in prayer or Dhikr (remembrance), listening to calming sounds, practising mindfulness, or meditating. These practices can alleviate anxiety and improve concentration.
Combine Music with Movement: Dancing or moving to your favourite tunes can make exercise enjoyable. Whether it’s stretching at home or walking to a lively playlist, combining music with movement can enhance your exercise experience.
Plan Enjoyable Activities: Having events to look forward to can provide motivation. Arrange coffee catch-ups with friends or plan a movie night to break the routine and uplift your spirits.
Laugh Often: Laughter is a natural stress reliever. It reduces stress hormones, strengthens the immune system, and fosters connections with others. Share a joke or watch a comedy.
Explore New Hobbies: Trying something new can stimulate your mind and boost confidence. Whether it’s learning a skill or experimenting with a new recipe, novelty can elevate your mood.
Consider Pet Companionship: If circumstances allow, having a pet can offer companionship, structure, and unconditional love—all of which can reduce stress and enhance emotional well-being.
Practise Gratitude: Each day, reflect on three things you’re grateful for. This practice is at the heart of the powerful Islamic concept of Shukr, which deepens our connection to blessings. This simple exercise can shift your focus from challenges to positives, fostering a more hopeful outlook.

No matter the medical condition you’re facing, managing stress can profoundly impact your health. These strategies are about thriving, finding joy, and empowering yourself to live fully. Take small steps, cultivate supportive habits, and remember: you’re not alone on this journey. Find strength in your faith, your community, and your own resilience.

May 7, 2025 By GOQii Leave a Comment

Good Carbohydrates for Managing Diabetes

Diabetes may be a lifelong condition, but with the right lifestyle changes, it can be managed and in some cases, even reversed. One of the most powerful changes you can make is to your diet.

Many people believe carbohydrates are the enemy and should be avoided completely. But that’s not true. Carbohydrates are an essential part of your diet it’s about choosing the right kind.

Two Types of Carbohydrates You Should Know

Type	Description	Impact
Simple Carbs	Found in white bread, sugary drinks, sweets, and juices	Broken down quickly, causing a rapid rise in blood sugar
Complex Carbs	Found in whole grains, beans, vegetables, and fruits	Digested slowly, causing a steady and gentle rise in blood sugar

The key is not to cut out carbs, but to choose complex, fibre-rich carbohydrates that support stable blood sugar and better health.

Diabetes-Friendly Carbohydrates to Include

You can confidently enjoy the following in moderate portions:

Fruits – Prefer whole fruits like apples, guavas, pears, cherries, and berries
Vegetables – Especially non-starchy types like spinach, cucumbers, okra, zucchini
Whole Grains – Brown rice, oats, whole wheat, barley, Jareesh, and Bulgur
Beans & Pulses – Lentils, Chickpeas, Fava Beans
Nuts & Seeds – Almonds, walnuts, flaxseeds, sunflower seeds

How to Add Good Carbs to Your Day

Here are some practical swaps and additions that fit right into Saudi meals:

Tip	What to Do
Swap Your Bread	Replace white khubz with whole wheat or multigrain varieties
Switch Up Your Rice	Choose brown rice or mix with quinoa or Jareesh for better fibre
Bulk Up Your Stews	Add more vegetables to dishes like salona or edam
Enjoy Traditional Salads	Include Tabbouleh or a fresh green salad daily
Boost Your Salads	Add boiled chickpeas, lentils, nuts, or mixed seeds for added fibre and protein
Snack Smart	A small portion of dates with nuts, or fruit with a spoon of yoghurt, can be balanced snacks

It’s Not Just About Diet

Managing diabetes involves a full lifestyle approach:

🏃 Stay physically active – even 30 minutes of walking helps
🧘 Manage stress – through prayer, reflection, or breathing exercises
🚭 Avoid smoking – it worsens insulin resistance
🛏️ Prioritise good sleep – it’s essential for blood sugar control

If you’ve completely cut out carbs, it’s time to reintroduce the right ones in healthy, controlled portions.

Before making any dietary changes, consult your doctor or a licensed dietitian. Everyone’s body responds differently, and personalised guidance is essential.

If this article helped you, share it with your family and friends. Good health is better when shared.

#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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

May 7, 2025 By GOQii Leave a Comment

A Guide to Managing Diabetes with Everyday Foods

Diabetes is becoming an increasingly common health condition across Saudi Arabia. Many individuals and families are learning to manage this lifestyle challenge, which is marked by high blood sugar levels.

While medication and regular medical check-ups are essential, one of the most powerful tools for managing diabetes lies in your hands your food choices.

The Carbohydrate Challenge

For those living with diabetes, carbohydrates are a major concern. When we eat them, our body breaks them down into sugar. Simple carbs — like white bread, sugary drinks, juices, and sweets — are digested too quickly, leading to sharp spikes in blood sugar levels.

The Solution: Slow-Release, High-Fibre Foods

To manage blood sugar effectively, focus on foods that are digested slowly — often referred to as low glycaemic index (GI) foods.

These are typically high in fibre, which helps the body absorb sugar more gradually, offering major benefits:

✅ Improves insulin sensitivity, allowing your body to manage sugar better

✅ Lowers bad cholesterol (LDL), protecting your heart

✅ Reduces risk of cardiovascular disease

Everyday Foods That Support Diabetes Management

The good news? Many slow-release, diabetes-friendly foods are already part of Saudi kitchens and traditions. You don’t need expensive or foreign superfoods — just a few smart swaps and mindful portions.

Here’s what to add to your daily meals:

Food	Why It’s Good	Portion Tip
Foul Medames	High in fibre and protein; keeps blood sugar stable and supports fullness for hours	~1 cup per serving
Hummus & Chickpeas	Slow-digesting legume that’s great as a dip or in salads	2–4 tbsp hummus or ½ cup chickpeas
Lentil Soup	Nourishing and gentle on blood sugar; packed with plant protein and iron	1 medium bowl
Jareesh & Harees	Traditional wheat-based dishes rich in fibre and slow carbs — but watch preparation	Avoid excess ghee/oil or fatty meat; keep portions moderate
Whole-Wheat Bread	Higher fibre than white bread; helps prevent sugar spikes	1-2 small pieces (e.g. khubz or pita size)
Barley (Sha’ir)	Known for stabilising blood sugar; try in soups or as Talbina	Use unsweetened Talbina; ~½–1 cup

A Special Note on Dates (Tamr)

Dates are a cultural symbol of generosity and tradition in Saudi Arabia — and you don’t need to give them up.

However, they do contain natural sugars, so moderation is key:

Eat 1 to 3 dates at a time
Pair them with a handful of nuts (like almonds or walnuts) or a spoon of yoghurt — this slows down sugar absorption

Don’t Forget Fruits & Veggies

Non-starchy vegetables and low-GI fruits (like cucumbers, lettuce, spinach, apples, and berries) are your best friends. Include a variety in your meals to support overall health, digestion, and blood sugar control.

Your Health Starts at Home

With a few mindful swaps and a return to traditional whole foods, you can take charge of your health — right from your kitchen.

🟢 Choose wisely
🟢 Eat mindfully
🟢 Stay consistent

And always work closely with your doctor or registered dietitian for personalised care.

Disclaimer: This information is for educational purposes only. Always consult your doctor or a licensed dietitian before making changes to your diet.