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July 20, 2023 By GOQii Leave a Comment

हाइपरटेंशन को नियंत्रित करने के लिए 5 सरल जीवनशैली परिवर्तन

हाइपरटेंशन जिसे हम हाई ब्लड प्रेशर या उच्च रक्तचाप के नाम से भी जानते हैं। अब तक, जो भी अपने स्वास्थ्य के बारे में जागरूक है, वह हाइपरटेंशन के बारे में ज़रूर जनता है। यदि आप नहीं जानते हैं, तो हाइपरटेंशन मुख्य रूप से हाई ब्लड प्रेशर  (उच्च रक्तचाप) का दूसरा नाम है। ब्लड प्रेशर वो बल है जो रक्त ब्लड वेसेल्स की दीवारों के विरुद्ध लगाता है। बल ब्लड वेसेल्स (रक्त वाहिकाओं) के प्रतिरोध पर निर्भर करता है कि हृदय को कितनी मेहनत करनी पड़ेगी। हाइपरटेंशन कार्डियोवैस्कुलर डिजीज, स्ट्रोक सहित, हार्ट अटैक, हार्ट फेलियर और अनुरिस्म का प्रमुख जोखिम कारक है।

120/80mmHg के नीचे की रीडिंग को एक श्रेष्ठ ब्लड प्रेशर मन जाता है, जबकि 140/90mmHg से अधिक की रीडिंग को आमतौर पर उच्च माना जाता है। ब्लड प्रेशर को नियंत्रण में रखना बेहद जरूरी है। लाइफस्टाइल मैनेजमेंट हाइपरटेंशन के लिए मानक और फर्स्ट लाइन उपचार है।

हाइपरटेंशन को नियंत्रित करने के लिए 5 जीवनशैली परिवर्तन :

  1. शराब को छोड़ो, सिगरेट को बंद करो: बहुत अधिक शराब पीने से ब्लड प्रेशर बीमारी के स्तर तक बढ़ सकता है। एक बैठक में 3 से अधिक ड्रिंक्स (पेय) लेने से अस्थायी रूप से आपका ब्लड प्रेशर बढ़ जाता है। इसे नियमित रूप से दोहराने से लॉन्ग टर्म परिवर्तन हो सकते हैं। अत्यधिक शराब पीने वाले जो ब्लड प्रेशर को कम करना चाहते हैं उन्हें सलाह दी जाती है कि वे बहुत उच्च ब्लड प्रेशर के जोखिम से बचने के लिए 1-2 सप्ताह में शराब का सेवन धीरे-धीरे कम करें। इसके अलावा, आपके द्वारा धूम्रपान की जाने वाली प्रत्येक सिगरेट ख़तम किये जाने के बाद भी कई मिनटों तक आपके ब्लड प्रेशर को बढ़ा सकती है। इसे रोकने से आपको अपना बीपी सामान्य करने में काफी मदद मिल सकती है। धूम्रपान छोड़ने से हृदय रोग का खतरा कम हो सकता है और कुल मिलाकर आपके स्वास्थ्य में भी सुधार हो सकता है।
  2. तनाव से दूर रहें: जब आप तनावपूर्ण स्थिति में होते हैं तो आपका शरीर कई हार्मोनस का उत्पादन करता है। ये हार्मोन अस्थायी रूप से आपके ब्लड प्रेशर को बढ़ाते हैं जिससे आपका दिल तेजी से धड़कता है और आपकी ब्लड वेसल्स को सिकुड़ने पर मजबूर कर देता है। लेकिन जब आपका तनाव दूर हो जाता है तो आपका ब्लड प्रेशर सामान्य हो जाता है। हालांकि, ब्लड प्रेशर में बार-बार अस्थायी स्पाइक्स आपके ब्लड वेसल्स, हार्ट और गुर्दे को एक तरह से लॉन्ग टर्म ह्यपरटेंशन के समान नुकसान पहुंचा सकता है। सप्ताह में 3-5 बार 30 मिनट तक व्यायाम करने से ये तनाव कम हो सकता है, योग और ध्यान आजमाएं, भरपूर नींद लें और खुश रहें। अगर आपको योग और ध्यान में मदद की ज़रूरत है, तो GOQii Pro पर विशेषज्ञों द्वारा आयोजित लाइव, इंटरैक्टिव सेशंस में शामिल हो सकते हैं। आप GOQii ऐप के जरिए क्लास बुक कर सकते हैं।
  3. सोडियम का सेवन कम करें: यदि आपको ह्यपरटेंशन है तो आपके आहार में सोडियम की थोड़ी सी भी कमी आपके हृदय स्वास्थ्य में सुधार कर सकती है और ब्लड प्रेशर को 5-6mmHg तक कम कर सकती है। सामान्य तौर पर, अपने सोडियम सेवन को प्रति दिन 2300 मिलीग्राम या उससे कम तक सीमित करें। हालांकि, अधिकांश वयस्कों के लिए एक दिन में 1500 मिलीग्राम सोडियम का कम सेवन आदर्श है। 1500mg = प्रति दिन 1 चम्मच से कम नमक। अपने आहार में सोडियम को कम करने के लिए, नुट्रिशन लेबल पढ़ें, कम सोडियम वाले खाद्य पदार्थों का चयन करें, नूडल्स, सूप, चिप्स, बिस्कुट आदि जैसे प्रोसेस्ड और पैकेज्ड खाद्य पदार्थों से बचें। अपने भोजन में स्वाद लाने के लिए हर्ब्स और मसालों का उपयोग करें। सोडियम का सेवन धीरे-धीरे कम करें, आपका तालु (पेलेट) समय के साथ एडजस्ट हो जाएगा।
  4. अधिक फल और सब्जियां: सैचुरेटेड फैट और कोलेस्ट्रॉल से बचने के साथ-साथ साबुत अनाज, फलों, सब्जियों और कम फैट वाले डेयरी से भरपूर आहार खाने से आपका ब्लड प्रेशर 11 mmHg तक कम हो सकता है और यह ह्यपरटेंशन में एक राम बाण का काम करता है। इस खाने के प्लान को DASH (Dietary Approach to Stop Hypertension) डाइट के रूप में जाना जाता है। फल और सब्जियां पोटेशियम का सबसे अच्छा स्रोत हैं और यह ब्लड प्रेशर पर सोडियम के प्रभाव को कम करने में मदद कर सकते हैं। रोजाना फल और सलाद खाने की कोशिश करें। सब्जी + फलों की स्मूदी एक बेहतर विकल्प है। अपनी स्मूदी में चुकंदर भी शामिल करने की कोशिश करें, ये ब्लड प्रेशर को कम करने के लिए जाने जाते हैं। ब्लड शुगर की समस्या वाले व्यक्तियों को चुकंदर खाने से पहले अपने डॉक्टर से सलाह ले लेनी चाहिए।
  5. नियमित रूप से व्यायाम करें: व्यायाम को आदत बनाने से आपके ब्लड प्रेशर को कम करने में मदद मिल सकती है। आपको जिम जाने की ज़रूरत नहीं है, लेकिन बस इतना सक्रिय होना है कि आपकी साँसे तेज़ हो जाएँ और दिल की धड़कन थोड़ा बढ़ जाये और इसके लिए आप कुछ तरीकों का इस्तेमाल कर सकते हैं जैसे कि तेज चलना, जॉगिंग, तैराकी या बाइकिंग। सप्ताह में 5 दिनों के लिए दिन में कम से कम 30 मिनट के लिए मध्यम गतिविधि करें। यह तनाव कम करने और ऊर्जा के स्तर में सुधार करने का एक शानदार तरीका है। ह्यपरटेंशन का पता चलने पर शारीरिक गतिविधि कैसे और कब शुरू करें, इस बारे में अपने डॉक्टर या कोच से सलाह लें।

हम आशा करते हैं कि जीवनशैली में ये बदलाव आपको हाई ब्लड प्रेशर का मैनेज करने और रोकने में मदद करेंगे! नीचे टिप्पणी में अपने विचार साझा करें!

एक स्वस्थ जीवन शैली जीने के बारे में अधिक जानकारी के लिए, यहाँ GOQii कोच से बात करें।

July 5, 2023 By Neha Sharma Leave a Comment

Healthy Heart Diet: 8 Steps to Prevent Heart Disease

Prevent Heart Disease 2The heart plays a very vital role in the well-being of an individual. It supplies oxygenated blood to all organs of the body and also carries nutrients, fuel, hormones, and other components.

Its tremendous work pressure is never-ending but meritorious. But sometimes, just because of negligence and ignorance, we cannot pay attention to the well-being of our hearts. Lack of proper diet, eating fried foods, inactive lifestyle, smoking, and infection give rise to malfunctioning of the heart.

How Can You Prevent Heart Disease?

Changes in lifestyle and modification of diet are the key factors in improving the functioning of the heart and its long life. By following these 8 simple steps, you can have a healthy heart to lead a healthy life!

1. Include more Fruits, Vegetables and Whole grains

Prevent Heart DiseaseFruits & vegetables are rich in vitamins & minerals and low in calories. They also keep a check on cholesterol levels as they are very rich in dietary fiber. A diet rich in dietary fiber maintains weight as well as the gut. You need to select whole grains over refined grains as whole grains are rich in complex carbohydrates and control blood pressure and are good for the heart. Include quinoa, broken wheat, barley, oats, and whole wheat flour.

2. Keep a Check on Foods Containing Sodium

Sodium plays an important role in elevating blood pressure, increasing the risk of heart disease. Limiting salt intake is very important as in every meal, sodium is introduced and the total count increases unknowingly.

Canned food, pickles, chutneys, sauces, soups, and market mixtures are all loaded with salt and increase the total intake of salt. It’s always advised to keep an eye on evening snacks too, which are generally filled with biscuits, cookies, and mixtures.

Salads and fruits should be taken without salt and as these are rich in potassium – which can help to keep sodium on the lower front. The habit of table salt should be discouraged.

3. Choose Healthy Fats

Healthy fats should be an integral part of a heart-healthy diet. One should limit fat intake to 2-3 tsp per day including visible and non-visible fats. Butter, mayonnaise, and cheese can be replaced with homemade healthy spreads.

Poly and mono-unsaturated fats are good choices over saturated fats but all should be taken in limited amounts as all fats are high in calories. Nuts, seeds, and olive oil are good choices.

4. Make Portion Control a Habit

Portion ControlQuality and quantity both are important while having meals. Portion control is very important as it maintains and controls calories and weight. Utensils are selected for portion control and all food groups should be included to make it a balanced diet.

5. Never Skip Breakfast

Skipping breakfast and having unhealthy foods for breakfast is not at all good. As breakfast is the first meal of the day, it should be healthy and should contain a combination of proteins & complex carbohydrates. Skipping breakfast lowers the metabolism and makes the next meal heavier.  A healthy breakfast makes a healthy heart and mind too.

6. Choose Low-Fat Sources of Protein

Try to incorporate protein in every meal as it maintains weight and as the body is made up of protein, the requirement of protein is more. Pulses, seeds, and nuts are good low-fat sources of protein and should be included in daily routines.

Toned milk & milk products are preferred over whole-fat milk to keep a check on cholesterol levels. Lean meat, poultry, fish & eggs are also some of the best sources of protein that can be taken.

7. Menu Planning Should Be Done Prior & Keep One Day for a Treat

A menu can be made so that all options are at your doorstep and you don’t need to think daily about what to have in meals. Include all veggies, fruits, pulses, grains, nuts, seeds, milk & milk products.

Any one day, you can add a little cheat meal so that overindulgence will not happen and your taste buds will get satisfied as a little fun is important as well.

8. Set a 30 min Physical Activity Goal

To maintain proper functioning of the heart, one should do daily 30 min of physical activity that could be anything including brisk walking, yoga, cardio, or strength training. Walking is an overall exercise that improves blood supply, improves lung capacity and is also good for the gut. Take out 30 min of time for walking either in the evening or morning.

The above points, if kept in accordance with daily routine, will make the heart stronger and happier for a long period of time. If your heart is happy, you are happy!

If this article helped you, let us know in the comments below! Find more tips on living a healthy life here. If you want to make these habits a part of your daily life and need help, reach out to a GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce 

May 10, 2023 By Seema Mukund 19 Comments

How Cardamom Can Help You Fight Hypertension!

cardamomCardamom, also known as the ‘Queen of Spices’, is a strong aromatic spice used in some traditional recipes in India and also some exotic dishes. This is not only used in cooking, but also has therapeutic value. This green pod is commonly grown in the mountainous regions of India and some countries in Asia. It usually comes in 2 varieties, Green (used for sweets and desserts) and Black (used for preparing garam masala). This minty, earthy spice is commonly known as ‘Elaichi” in North India and ‘Yelakki” in South India.

It is consumed in the following forms:

  • As pods with seeds inside
  • Ground powder
  • Essential Oil
  • Capsule (herbal supplement)

How Does Cardamom Help Fight Against Hypertension? 

There are many studies conducted so far that have suggested that Cardamom supplementation will help in controlling blood pressure. 

  • Its natural phytonutrients have antioxidant and anti-inflammatory properties. It increases the dilation of blood vessels and helps in easy flow of blood through the arteries, which in turn increases blood circulation and helps control blood pressure.
  • Another probable reason is that it acts like a natural diuretic, a substance that promotes urination to remove water that builds up in the body and controls the sodium and potassium levels that elevate the blood pressure. 
  • Cardamom essential oil is magical! It has a refreshing and soothing fragrance that helps elevate mood. It reduces anxiety and depression and produces a calming effect. This reduces stress induced blood pressure.
  • It is also rich in fiber, helps to control cholesterol and in turn, controls blood pressure. 

How Can You Incorporate It In Your Food? 

Cardamom is very versatile. It is usually added in teas, milk, milkshakes, deserts and is also used as a mouth freshener. The calorific content, fat percentage of the foods should be taken into account while including it for reducing blood pressure. (You may consult your GOQii Coach for it).

Some other methods that can be used to control blood pressure using Cardamom are:

  • Add a pinch of cardamom in 1 glass of warm water and have in the morning
  • Crush 1 cardamom and brew with Tea/ coffee
  • Add ¼ tsp of cardamom powder to breakfast cereals like oats and muesli
  • Sprinkle fresh cardamom powder on top of salads
  • Chew on 1 Elaichi seeds for 5 minutes after every meal
  • You can mix cardamom powder with 1 cup curd/buttermilk and have it along with your meal or as a mid-morning snack
  • As a natural detox: ½ lemon + ½ tsp cardamom powder + salt in 1 glass water
  • Cardamom oil is used in aromatherapy: As a diffuser, in a massage blend oil

We hope this article helps you! For more on nutrition and controlling lifestyle diseases, click here or speak to a GOQii Coach by subscribing for Personalised Health Coaching here. 

#BeTheForce 

May 2, 2023 By Sonal Pradhan 3 Comments

All You Need to Know About Asthma

World Asthma Day

Asthma is a chronic disease that affects the airways that transport air to and from the lungs. Asthma is a condition in which your airways narrow and swells and produce extra mucus. This can make breathing difficult and trigger coughing, wheezing and shortness of breath. Asthma can’t be cured, but its symptoms can be controlled.

Types of Asthma

Many different aspects of a person’s environment and genetic makeup can contribute to the development of asthma.

  1. Extrinsic: This type is associated with and triggered by allergens. Sometimes known as allergic asthma, it is more common and typically develops in childhood. Your immune system reacts to what would normally be a harmless substance by increasing antibodies, increasing mucous and thereby, making airways narrow and inflamed. It can be associated with
    • Pollens
    • Dust mites
    • Pet dander
    • Certain foods like Nuts
  2. Intrinsic Asthma: This is a non-allergic, non-seasonal form. Usually, it first occurs during adulthood. Intrinsic asthma represents a small amount of all cases. It usually develops after the age of 30 and is not typically associated with allergies. Intrinsic asthma can be difficult to treat and symptoms are often chronic and year-round. Substances irritate the airways. It is associated with:
    • Chemicals such as cleaning products, aerosols, air fresheners
    • Exercise-induced
    • Environmental pollution or cigarette smoke
    • Extremes of cold or very hot weather
    • Emotional extremes – such as laughing, stress

What Causes Asthma? 

Many different aspects of a person’s environment and genetic makeup can contribute to the development of asthma.

  • Genetics: It is widely accepted that asthma is a disease that can be inherited. If there’s asthma, eczema, hay fever or other allergies in family, it makes asthma more likely.
  • Persons with allergies can develop asthma. A strong link exists between allergies and asthma.
  • Smoking increases the risk of developing asthma. It has a part to play in adult-onset asthma. Smoking during pregnancy or passive smoking may also increase the risk of developing asthma in children.
  • Exposure to triggers at work: Sometimes asthma triggers present at the workplace which is a reason for causing asthma.
  • Female hormones: Hormones can play a part in triggering late onset asthma and some women first develop asthma during or after the menopause.
  • Pollution plays a part in causing asthma. Environmental pollution, including traffic fumes and chemicals from power plants, can make asthma symptoms worse and may play a part in causing asthma.
  • Childhood Development: The early months and years of a child’s life are critical times during which a baby can develop or become susceptible to developing asthma. The abnormal development and growth of the lungs can increase a person’s risk for developing asthma.

Asthma Triggers

Exposure to various irritants and substances that trigger allergies (allergens), can trigger signs and symptoms of asthma:

  • Airborne substances, such as pollen, dust mites, mold spores, pet dander or particles of cockroach waste
  • Strong emotions and stress
  • Respiratory infections, such as the common cold
  • Physical activity (exercise-induced asthma)
  • Cold air
  • Certain medications, including beta blockers, aspirin, ibuprofen (Advil, Motrin IB, others) and naproxen (Aleve)
  • Sulfites and preservatives added to some types of foods and beverages, including shrimp, dried fruit, processed potatoes, beer and wine
  • Air pollutants and irritants, such as smoke

What Are The Risk Factors Involved?

  • Having a family history with asthma
  • Exposure to occupational triggers, such as chemicals used in farming, hairdressing and manufacturing
  • Having another allergic condition, such as atopic dermatitis or allergic rhinitis (hay fever)
  • Being overweight
  • Exposure to exhaust fumes or other types of pollution
  • Being a smoker
  • Exposure to secondhand smoke

Symptoms Of Asthma

The classic signs and symptoms of asthma are shortness of breath, cough (often worse at night), and wheezing (high-pitched whistling sound produced by turbulent airflow through narrow airways, typically with exhalation). Many patients also report chest tightness. It is important to note that these symptoms are episodic, and individuals with asthma can go long periods of time without any symptoms.

It’s not necessary that every person with asthma shows all of these symptoms. For instance, some people may have disturbed sleep at night due to excessive coughing, while others may experience breathlessness while exercising.

Can It Be Prevented? 

Avoidance of triggers is a key component of improving control and preventing attacks of Asthma. It’s vital to learn to identify your asthma triggers and take steps to avoid them. If you have allergies and asthma, it’s important to minimize your exposure to allergens (substances to which you are allergic). Minimize exposure to all sources of smoke, including tobacco, incense, candles, fires, and fireworks.

Avoid close contact with people who have a cold or the flu, because your asthma symptoms may worsen if you catch the infection from them. Early pet exposure may be useful. Coping with stress can help prevent and control your asthma. Meditation helps a person reduce stress.

Exercise is beneficial in people with stable asthma. Yoga could provide small improvements in quality of life and symptoms in people with asthma. With proper management and prevention of asthma you can minimize your symptoms and enjoy a better quality of life.

If this article helped you, let us know in the comments below! You can find more informative articles here or you can speak directly to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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Kuntal Goswami - GOQii Health Stories

Prioritizing Health: Kuntal Goswami’s Post-Pandemic Pursuit of Wellness

The COVID-19 pandemic served as a wake-up call for individuals to recognize the significance of their health and well-being. It prompted people to adopt healthier lifestyles, prioritize self-care, and be proactive in taking preventive measures to protect … [Read More...]

Ram Sharma - GOQii Diabetes Care

Reducing HbA1c from 7.2 to 6.1 | Ram Sharma Health Story

There’s nothing sweet about diabetes and we’re all well aware about that. Factors such as a poor diet, obesity, lack of exercise, improper sleeping patterns, stress and advancing age can cause diabetes. While it might seem overwhelming, diabetes is not an insurmountable affair. With proper self-care, guidance and a few lifestyle modifications, you can manage […]

Ashima Dalela

Ashima Dalela Beats Gut Health Issues and Anxiety With GOQii

You might have heard the saying, “Almost all diseases begin in the gut.” If gut health issues are left unchecked, it can get worse and affect your mental health too. Our Player Ashima Dalela suffered from gut health issues which led to severe anxiety and she visited around 15 doctors who were unable to identify […]

Nitya Kishore Upadhyay

How Nitya Kishore Upadhyay Lost 12kg In 6 Months With GOQii

Are morning walks by themselves a miracle cure for health issues? Can they help manage and lower cholesterol levels or help you lose weight? Managing lifestyle diseases requires a combination of lifestyle changes, and there’s no room for guesswork. This is what our player, Nitya Kishore Upadhyay, figured out when he joined GOQii. Let’s take […]

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