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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:

  1. Suppressing Tumor Formation and Angiogenesis: Polyphenols can inhibit the growth of new blood vessels that feed tumors.
  2. Preventing Metastasis: They can reduce the spread of cancer cells.
  3. Triggering Apoptosis: Polyphenols can induce programmed cell death in cancer cells.
  4. Regulating Immune Responses: They can enhance the body’s natural defense mechanisms.
  5. 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:

  1. Antioxidant Properties: By neutralizing free radicals, polyphenols reduce oxidative stress, protecting cellular integrity and supporting overall health in cancer survivors.
  2. 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.
  3. 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.
  4. 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.
  5. 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.

#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.

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How to Survive Festive Celebrations Without the Extra Pounds: A Low-Carb Guide for Healthier Living

Festive celebrations like Christmas, Easter, birthdays, or long weekends are often filled with joy, family, and… food. Lots of it. But while these occasions are meant to be enjoyed, they also tend to lead to unwanted weight gain with many people putting on an average of 7lbs during festive periods, which can take months to lose, if it comes off at all.

This year, instead of undoing all your hard work, you can celebrate mindfully and still stay on track with your health goals. Whether you’re following a health programme or simply trying to eat better, here are some practical ways to enjoy the festivities without the guilt.

  1. Stick to Your Plan – You Shouldn’t Feel Hungry

One of the best things about a low-carb, higher fat and protein approach is that it keeps you feeling full and satisfied. This means you’re less likely to snack on sweets and pastries just because they’re in front of you. Let your eating plan be your guide.

  1. Make Your Home a Trigger-Free Zone

If you know certain foods are your weakness, don’t bring them home. It’s much easier to avoid temptation when it’s not staring you in the face every time you open the cupboard. Stock your kitchen with foods that support your goals and ditch the rest.

  1. Shop Smart

Never go shopping hungry that’s when impulse buys happen. Head to the supermarket with a plan, a full stomach, and a clear idea of what you need.

  1. Be Work-Snack Savvy

Celebrations at work can turn into snack fests. Tins of biscuits, free cakes, sandwich platters it all adds up. Take your food so you’re not caught off-guard. If sandwiches are on offer, ditch the bread and enjoy the filling.

Boiled eggs (if they’re available!) are a brilliant, protein-packed snack to keep on hand.

  1. Plan Well When Eating Out

If you’re heading to a restaurant or someone else’s home, look at the menu ahead of time or think through your food choices before you go. Commit to your plan in advance, and stick to it once you’re there.

  1. Embrace Low-Carb Festive Foods

Great news—many celebration foods are naturally low in carbohydrates. You can still enjoy:

  • Smoked salmon
  • Roast meats like turkey or lamb
  • Eggs (devilled or boiled)
  • Roasted vegetables
  • Red cabbage and sprouts (especially with bacon!)
  • Cheese boards with options like stilton or cheddar

Let others know you’re eating low-carb most people will be supportive, and it helps avoid awkward explanations at the table.

  1. If You’re Having a Big Meal, Make It Your Only Meal

If you know you’ll be indulging in a large festive lunch or dinner, let that be your main meal of the day. Skip the extra nibbles before and after quality over quantity wins every time.

  1. Move More During the Break

Holidays often mean time off work, so use it to your advantage. Even a 20-minute walk after meals can help balance blood sugar levels and aid digestion. It’s also a great opportunity to connect with family, and friends, or simply enjoy some fresh air.

  1. Handle Cravings with Intention

Cravings will come. Here’s how to manage them:

  • Have a glass of water or herbal tea
  • Take a short walk or stretch
  • Still hungry? Opt for a meal rich in protein and healthy fats

Often, just pausing and doing something else helps you realise the craving will pass.

  1. Lean on Your Support System

Use tools like the GOQii app to message your coach, or reach out to a supportive friend or family member. A few encouraging words can help you stay focused and avoid emotional eating.

  1. If You Slip, Reset Right Away

A moment of indulgence doesn’t mean the whole celebration is ruined. The most important thing is to get back on track with your next meal, don’t wait until Monday or after the holidays. Progress isn’t about being perfect, it’s about being consistent.

Festive celebrations are meant to be joyful, but that joy doesn’t have to come at the cost of your health. With a little preparation, awareness, and self-compassion, you can enjoy the food, fun, and family time while staying true to your goals.

This Christmas or any special occasion, celebrate with intention, savour every bite, and remind yourself how far you’ve come. Healthy habits don’t take holidays, but they can make holidays even better.

#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.

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ALL ABOUT VERTIGO!

It came across as strange initially when I said that the world around me was spinning and that my entire room seemed to be in constant motion. Basically, I used to find the floor of my bedroom, the bed, and the room itself were in constant motion (not literally spinning or in constant motion, but I felt that way). I had to walk around supporting myself using the wall, furniture, anything that was close by, and if nothing was available, I literally had to crawl. Finally, I was diagnosed with something called Vertigo.

Vertigo is the feeling that you or your environment is moving or spinning. It differs from dizziness in that vertigo describes an illusion of movement. When you feel as if you are moving, it’s called subjective vertigo, and the perception that your surroundings are moving is called objective vertigo.

A few causes and types of Vertigo:

Benign Paroxysmal Positional Vertigo (BPPV): Tiny calcium particles called canaliths clump up in the canals of the inner ear. This could also be caused due to sudden movement of the head, resulting in the dislodgement of the crystalline structures in the ear’s balance detectors.

Meniere’s Disease: This is an inner ear disorder caused by changing pressure in the ear and a buildup of fluid in the ear.

Labrynthitis: Inner ear viral or bacterial infection

Bleeding in the brain: Vertigo can be caused by decreased blood flow to the base of the brain. Bleeding into the back of the brain (cerebellar hemorrhage) is characterized by vertigo, headache, difficulty walking, and an inability to look toward the side of the bleed. The result is that the person’s eyes gaze away from the side with the problem. Walking is also extremely impaired.

Some other less evident causes: 

Head or neck injury.

Stroke, tumour, diabetes mellitus, atherosclerosis

Migraine

Certain medications

Hormonal fluctuations in menopausal women.

Most common symptoms are: Spinning, loss of balance, headache, sweating, nausea, and yes I have experienced all of this at one go.

Treatment for Vertigo:  Treatment depends mainly on what’s causing it. There are a variety of treatments for vertigo, including self-care remedies, medications, and physical therapy maneuvers.

Let us look at some of the treatments

Benign Paroxysmal Positional Vertigo: Posture correction exercises, head and neck strengthening exercises help with this type of vertigo. It has helped me too. Apart from this, Vitamin D supplementation may be beneficial for patients diagnosed with benign paroxysmal positional vertigo. However, before that, you need to check if you have a Vitamin D deficiency.

Meniere’s Disease and Labyrinthitis: These two are usually treated with anti-inflammatory and diuretic medicines. However, natural foods like ginger root and curcumin aid in speeding up the recovery process.

Stroke, Atherosclerosis, Diabetes, Hypertension: Dietary modifications like avoiding junk, simple sugars, refined flours, and incorporating complex carbohydrates, more fruits and vegetables, and whole grains can help improve symptoms of vertigo.

Avoiding red meats, packaged and preserved foods like frozen meats like salamis and sausages, various sauces, chips and wafers (foods high in sodium), and replacing them with fatty fish and lean meats can improve both vertigo and any of the cardiovascular and lifestyle diseases mentioned above.

Understanding vertigo and its various causes can help in managing and treating it effectively. By incorporating lifestyle changes and seeking appropriate medical care, individuals can find relief from the discomfort and distress caused by vertigo. Remember, with the right approach, you can manage vertigo and lead a healthier, more balanced life.

#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.

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5 Simple Lifestyle Changes To Manage Hypertension

manage hypertensionBy now, anyone conscious about their health is aware of hypertension. In case you’re unfamiliar, hypertension is simply another name for high blood pressure. Blood pressure is the force exerted by blood against the walls of the blood vessels. This force depends on vascular resistance and how hard the heart has to work. Hypertension is a major risk factor for cardiovascular diseases, including stroke, heart attack, heart failure, and aneurysm.

An optimal blood pressure level is a reading under 120/80 mmHg, while a reading over 140/90 mmHg is generally considered high. It is crucial to keep blood pressure under control, and lifestyle management is the first-line treatment for hypertension.

5 Lifestyle Changes to Manage Hypertension

1. Cut Down on Alcohol & Quit Smoking
Drinking too much alcohol can raise blood pressure to unhealthy levels. Having more than three drinks in one sitting temporarily spikes blood pressure, and frequent drinking can lead to long-term increases. Heavy drinkers should gradually reduce their alcohol intake over 1-2 weeks to prevent sudden blood pressure surges.
Similarly, smoking can raise blood pressure immediately after each cigarette. Quitting smoking helps to normalise BP, reduces the risk of heart disease, and significantly improves overall health.

2. Managing Stress Effectively
Your body produces stress hormones when faced with pressure or anxiety, causing your heart to beat faster and blood vessels to narrow—leading to temporary blood pressure spikes. While these return to normal once stress subsides, frequent episodes of high stress can damage blood vessels, the heart, and kidneys.

          How to manage stress:

    • Exercise regularly—30 minutes, 3-5 times a week, helps reduce stress.
    • Try yoga & meditation—Deep breathing and mindfulness can help regulate stress levels.
    • Get enough sleep—Quality rest is essential for keeping BP under control.
    • Maintain social connections—Engaging in enjoyable activities and staying socially active reduces stress.

3. Reduce Sodium Intake:
Even a small reduction in sodium can significantly improve heart health and lower blood pressure by 5-6 mmHg in hypertensive individuals.

          Recommended Daily Sodium Intake:

    • Limit sodium to 2300 mg per day (ideal for general adults)
    • 1500 mg per day is ideal for those with high BP (less than one teaspoon of salt)

          How to reduce sodium:

    • Read food labels and choose low-sodium options
    • Avoid processed & packaged foods (e.g., noodles, soups, crisps, biscuits)
    • Use herbs & spices instead of salt to add flavour
    • Gradually reduce salt intake so your palate adjusts over time

4. Increase Fruit & Vegetable Intake
A diet rich in whole grains, fruit, vegetables, and low-fat dairy—while avoiding saturated fats and cholesterol—can lower blood pressure by 11 mmHg.

This approach is called the DASH (Dietary Approaches to Stop Hypertension) Diet, which emphasises:

  • Fruits & vegetables—Great sources of potassium, which counteracts sodium.
  • Whole grains—Support heart health and lower BP naturally.
  • Low-fat dairy—Helps regulate blood pressure.
  • Beetroot—A powerhouse for reducing BP (add it to smoothies!).

⚠ If you have blood sugar concerns, consult your doctor before consuming beetroot.

5. Exercise Regularly
Making exercise a habit is one of the best ways to naturally lower BP. You don’t need to hit the gym—just ensuring regular movement is enough.

Engage in moderate exercise (e.g., brisk walking, jogging, cycling, swimming) for 30 minutes a day, at least 5 days a week. Even small activities—taking the stairs, stretching, or walking short distances—help maintain heart health. Always consult a doctor or health coach before starting a new fitness routine if you have high BP.

By incorporating these five simple lifestyle changes, you can effectively manage hypertension while improving overall health. Making small but consistent changes in your diet, exercise, and stress management will lead to long-term benefits for your heart and well-being.

Which lifestyle change has worked best for you? Share your experience in the comments below!

#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.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]