GOQii

Blog

By 4 Comments

Get children active and keep them healthy

GET CHILDREN ACTIVE AND KEEP THEM HEALTHYBeing physically fit has many benefits. This is not true of adults alone but also true for children. I remember as a child I would love to play in the outdoors. Every day my friends and I would spend at least an hour playing all kinds of games from football to cricket to various other physically taxing games. But, today its sad that we hardly see kids playing in the outdoors.

Children of today’s generation are born with technology gadgets around them and by the time they are 5-6 years of age they are so hooked to these gadgets such as Ipads or laptop or mobile phone etc. Most are gaming addicts and are interested in indoor and cyber games than playing in the outdoors.

But, sitting at home in front of the computer or playing on the Ipad or mobile phone is not good for children. These have a bad effect on the child’s physical strength, growth and fitness. Children should play in the outdoors and exert themselves in physical activities for at least an hour (60 minutes) daily. This is the minimum that a parent should see to it that the child follows. And, you’ll soon discover all the easy and enjoyable ways to help your child meet this regime. Encourage your child to participate in activities that are age-appropriate, enjoyable and offer variety!

Three types of physical activities are very important that every child must follow

1. Aerobic Activity
Aerobic activity should make up for most of your child’s 60 or more minutes of physical activity each day. This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity at least 3 days per week.

2. Muscle Strengthening
Include muscle strengthening activities, such as gymnastics or push-ups, at least 3 days a week as part of your child’s 60 or more minutes.

3. Bone Strengthening
Bone-strengthening activities include jumping rope or running, at least 3 days a week as part of your child’s 60 or more minutes activities in the outdoors.

 Tips to help kids get active

** Encourage walking to school and getting active as a family

** Get them to cycle or run instead of getting a ride

** Ask them to walk the dog with you

** Have them carry the groceries from the market

** Encourage them to dance to their favourite music

** Replace computer and TV time with something active

** Build active opportunities into daily classroom routines and encourage students to join a school sport team

** Take kids to the playground or to the park to play

** Reduce screen time

This will help them to achieve the physical fitness and stay fit which will help them throughout their life.

We hope these tips on promoting physical activity and health among children prove valuable for both you and your child. If you found this information helpful, we’d love to hear your thoughts in the comments below. To explore more insights on children’s health, check out Healthy Reads or 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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

By 3 Comments

The Incredible Benefits Of Milk You Might Not Know

benefits of milkMilk is the most widely consumed beverage in the world and it’s an important part of a diet for most individuals. The major source of milk in India is from buffalo, cow and rarely from sheep and goat. It is essentially an emulsion of fat and protein in water, along with dissolved sugar (lactose), minerals, and vitamins. These constituents are present in the milk of all mammals, though their proportions differ from one species to another and within species.

Some Awesome Benefits of Milk 

Most of us might have learned in school that milk is considered as a complete food. It is because of the presence of all the vital nutrients that the body needs for growth, development and sustenance. Mentioned below are a few of the many incredible benefits of milk.

  1. Protection against cancer: Studies suggest that Calcium, Vitamin D (in case of fortified milk) and some other milk compounds are important in protecting against certain types of cancers like colorectal and bladder cancer.
  2. Reducing cardiovascular disease risk: Consumption of low fat milk after adolescence helps in reducing cardiovascular diseases. The presence of Polyunsaturated fatty acids and calcium plays a major role in protection against heart diseases. 
  3. Some studies also show evidence that consumption of milk in required quantities lowers in incidence of Type 2 Diabetes Mellitus.
  4. For bones and teeth: Since time immemorial, this benefit of milk has been very common and well known to all. Apart from Calcium and Protein, it contains various other nutrients like Zinc, Potassium, Vitamin-A and Vitamin-D (if fortified), that help in maintaining bone health. When taken in required amounts since childhood, milk helps in preventing osteoporosis and other bone fractures.
  5. Good source of macro and micro-nutrients: It is a good source of energy, protein and other micronutrients like Magnesium, Selenium, Zinc, Riboflavin (Vitamin-B2), Cyanocobalamin (Vitamin-B12) and Pantothenic acid (Vitamin-B5). Therefore, preventing a lot of micronutrient deficiencies.
  6. Last but not the least, it is an essential component for growth and development and can prevent stunting especially during infancy. Infact, the dietary fat from milk which shows detrimental effects during middle age and elderly, proves to be extremely beneficial during infancy. It helps in preventing undernutrition and malnutrition especially in a population with a low fat intake.

To summarise it all, whole milk is essential for growth and development of infants and children. It is associated with reduced risk of non-communicable diseases like osteoporosis and possibly colorectal cancer and type 2 diabetes. Post adolescence, low fat milk has to be consumed to cut down on the saturated fat intake. Milk and dairy products can represent an important part of a healthy diet, as long as consumption levels are not excessive. However, any diet that exceeds the daily requirements over a period of time can lead to potentially significant health risks.

We hope this article on the benefits of milk helps you. If you are lactose intolerant, you might want to go through this article or consult your doctor, nutritionist or dietitian before consuming milk or dairy products. 

For more information on milk, other foods or nutrition in general, speak to an expert by subscribing for 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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

By 5 Comments

Are you running the Marathon? Here is your guide to training

marathon-running

Running is fun and enjoyable, whether it’s a trail run or a marathon.

Want to run one but in a dilemma about how to go about it?

Are you a beginner?

Never run before or haven’t run in a long time?

Have you signed up because your friends are running?

Have you taken this up as a challenge to test your own endurance or just to improve stamina?

With marathon season approaching, many people start training just a month or so before, thinking it’s an easy thing to do. More often than not, an individual is of the opinion, “What’s the big deal about long-distance running? It’s just running, after all, and I can probably do it easily if I have my headphones on with music flowing into my ears.”

But, before you start your running regime, one important thing you need to do is to motivate yourself. Building mental strength is key to any endurance sport, and a marathon is no different. It’s one thing to begin training and another to stay motivated day after day. Staying motivated and developing a proper mindset helps you to enjoy your training, thereby enabling you to cross the finish line with a smile on your face. Finishing a marathon is a great accomplishment, and you can be one of them.

But training is challenging, and it’s very important to train well without damaging your body. If you start running without taking precautionary measures, your body is likely to go through a lot of damage in the future. Motivation is not enough; having the right goals and reasons for running is equally important to be successful.

Learning and following some basics will help you get started. All you have to do is just follow these guidelines.

1. RUNNING

You begin with small strides. How much you run can be gradually increased depending upon your level of physical fitness. Beginners should start with Interval Training: run at a high speed for 2-3 minutes, followed by 1 minute of cooling down at a lower speed. Then repeat the high intensity for 2-3 minutes at a slightly higher speed than the previous interval. Continue this for about 15-30 minutes.

This routine should be practised 2-3 times a week, followed by a long, steady run once a week. After the run, you should also do proper stretching after every session. Those of you out there who have already been training for a while and are at an Intermediate level can start increasing their speed and distance slowly over time.

2. NUTRITION

Nutrition plays an important role when you decide to run a marathon. The most important nutrient is Carbohydrates, which provide the fuel runners need and supports glycogen storage (glucose in stored form). Carbohydrates should be about 50-60% of your meal on normal days and 60-70% of your meal a day prior to the long run days (Carbohydrate loading). Protein should be about 10-20% of your regular meal.

Key micronutrients include antioxidants, like Vitamin C and E. Apart from their antioxidant properties, they also boost immunity (Vit C) and can act as a muscle relaxant (Vit E). All these nutrients are necessary as they are your fuel to run (carbohydrates & proteins) and also help you recover well.

Other than this, Electrolytes are necessary to avoid cramps, which can be a major issue for a runner. A good electrolyte source can be a sports drink or an electrolyte powder; these can be used while running. Post-run, bananas are an excellent form of electrolytes and carbohydrates. Some runners can even have them during the run if needed.

3. STRENGTH TRAINING

As mentioned, most who sign up for a marathon usually just run. But this is not ideal. If you have decided to run a marathon, you should also include strength training as a part of your exercise regime. The benefits are that it can prevent injuries and reduce the impact of hard surfaces on the joints and ligaments, which can be painful for some. It also helps with better performance—for example, the last sprint to finish your marathon.

Your core also needs strengthening, as it maintains your stability, posture, and balance, all of which are necessary to run faster and avoid injuries. You can opt for strength training about 2-3 times a week, possibly under someone’s guidance if you are new to it.

4. HYDRATION

Hydration is another very important aspect of marathon training. If your body cells are dehydrated, they cannot function optimally and will not give you the required energy to run. Therefore, having water regularly before, during, and after the run is necessary. A day before the event, the same way you do carbohydrate loading, do water loading, too.

Have water about 20-30 minutes before the run; during the run, you can just keep sipping on water every 15-20 mins depending upon individual requirements. After the run, hydrate yourself well again. You can even opt for sports drinks during long runs, as these provide your body with hydration as well as energy.

5. RECOVERY

It is important to recover well, as your body needs to be ready for the next day, whether that’s work or more training. Thus, one should always keep a gap day between running days, perhaps alternating running with strength training. One complete rest day per week is also necessary, where no exercise of any sort is done on that day. Nutrition matters a great deal in recovery, as discussed above. But, do not indulge on the rest day. Keep it moderate.

6 .PROPER GEAR

Last, but not least, appropriate gear is an important aspect of running a marathon. Shoes are your most important piece of gear. You should invest in the right running shoe that fits well. People with flat feet should use supportive insoles.

Your next important gear should be your clothing. Anything that is very loose and baggy should be avoided, as it can slow you down or get in the way while running (like loose jogging bottoms). It can even cause chafing. Sweating can also make thick clothing heavier. One should opt for light clothing for running, like a moisture-wicking T-shirt and shorts or tights.

Anyone can follow these guidelines and run a marathon. But, everybody should consult a medical practitioner about any health issues or previous injuries before you begin. 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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

By Leave a Comment

The Hidden Link Between Diabetes and Mental Health – And How to Break the Cycle

A concerned woman holding a glucose meter with a high blood sugar reading, symbolising the connection between diabetes and mental health.This World Diabetes Day, the theme is “Diabetes across life stages,” with a special focus on “Diabetes and Well-being.” This highlights a crucial truth: managing diabetes isn’t just about blood sugar; it’s a lifelong mental and emotional journey.

Is the fear of diabetes complications weighing you down, leaving you anxious and uncertain about your health?

Living with diabetes can feel like a full-time job. The constant blood sugar checks, meal planning, and insulin management can be overwhelming. However, what often goes unnoticed is how much diabetes affects mental health. Did you know that people with diabetes are 50% more likely to experience depression than those without it? And the connection works both ways, depression can also increase the risk of developing diabetes.

So, what’s the link? And more importantly, what can you do about it?

How Diabetes Affects Your Brain

High blood sugar doesn’t just impact your body, it affects your brain too. The hippocampus, which controls memory and emotions, is particularly vulnerable. Over time, elevated blood sugar levels can shrink brain cells, making it harder to focus, think clearly, or remember things.

But that’s not all. It can also trigger mood swings, anxiety, and even lead to depression or dementia. If you’ve been feeling foggy, forgetful, or just “off,” your blood sugar levels might be playing a bigger role than you realise.

Can Depression Lead to Diabetes?

It’s not just diabetes affecting mental health—mental health can impact diabetes too. Depression makes it harder to stay active, eat well, or take care of yourself. This, in turn, can lead to weight gain and insulin resistance, increasing the risk of type 2 diabetes.

To make things even trickier, some antidepressants can cause weight gain, making it harder to manage blood sugar. It’s a vicious cycle—similar to the classic “chicken or egg” dilemma.

The Role of Stress in All of This

Stress is the common thread linking diabetes and depression. When you’re stressed, your body releases cortisol, the “fight or flight” hormone. While short bursts of cortisol are helpful, chronic stress can raise blood sugar levels and make your body less responsive to insulin.

This is why managing stress is just as important as managing your diet or exercise routine. The good news? There are proven ways to break the diabetes-stress cycle.

Stress Through the Life Stages

This “diabetes-stress cycle” can feel different depending on your stage of life.

  • In Childhood & Teens: The stress often comes from feeling different at school, managing blood sugar during exams, or navigating social events and peer pressure.
  • In Adulthood: The pressure shifts to the workplace. This includes discreetly checking blood sugar in meetings, worrying about a hypo-glycaemic episode during a presentation, or balancing a demanding career with self-care.
  • In Older Age: The anxiety might shift to a greater focus on managing complications or fears about the future.

The good news is that the same mind-body tools can help you take control, no matter your age or environment.

How to Take Control of Your Health (Both Physical & Mental)

The key is a mind-body approach—where you care for your mental well-being just as much as your physical health. Here are two effective strategies:

  1. Move More

Exercise is one of the best natural antidepressants out there. When you work out, your body releases endorphins, the “feel-good” chemicals that boost your mood and lower stress. Plus, exercise improves insulin sensitivity, helping your body use glucose more effectively.

Even 15-30 minutes of movement a day—like walking, dancing, or yoga—can make a huge difference in both diabetes management and mental well-being.

  1. Try Cognitive Behavioural Therapy (CBT)

CBT is a type of therapy that helps you reframe negative thoughts. Studies show that when combined with exercise, CBT is more effective than medication alone for improving mental health—and it has long-term benefits.

Here’s a simple CBT trick:

  • If you find yourself thinking, “I’ll never stick to this diet,” try shifting it to, “I might struggle, but I can take it one step at a time.”
  • Small shifts in mindset can reduce stress and help you stay on track.

CBT usually involves 6 to 18 sessions with a therapist, where you’ll set goals, learn healthy coping skills, and challenge unhelpful thinking patterns. Over time, this can transform how you approach both diabetes and your overall well-being.

Dealing With Emotional Eating

Ever find yourself reaching for food when you’re stressed, bored, or feeling low? You’re not alone. Emotional eating is common—but recognising triggers is the first step in managing it.

Here’s how to keep it under control:

  • Keep healthy snacks nearby – like nuts, yoghurt, or fruit.
  • Stay hydrated – sometimes thirst feels like hunger.
  • Practise mindful eating – focus on your food, chew slowly, and avoid distractions.
  • Find other stress relievers – try deep breathing, a short walk, or listening to music.

Balanced meals with protein, healthy fats, and fibre can also help stabilise mood and reduce cravings.

Breaking the Cycle

Living with diabetes can be overwhelming, but you don’t have to do it alone. By incorporating simple strategies like exercise, CBT, and mindful eating, you can take charge of both your mental and physical health.

It’s not about being perfect—it’s about progress. Small changes, done consistently, can have a huge impact over time.

By addressing both physical and mental health, you can break the diabetes-stress cycle and regain control of your well-being. Whether it’s through movement, therapy, stress management, or better eating habits, the goal is progress—not perfection.

If you’re struggling, reach out for support—you deserve to feel your best.

What has helped you manage stress or mental health while living with diabetes? 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 […]