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January 10, 2025 By GOQii 221 Comments

Important Exercises & Yoga Poses To Be Done During Pregnancy

In one of my articles, we explored how beneficial it is to follow yoga during pregnancy. In this article, I will highlight the prenatal yoga poses that can help you stay fit during pregnancy and support a smooth post-delivery recovery. Let’s dive right in!

Exercises & Yoga Poses To Do During Pregnancy

Start With Breathing Exercises
Before beginning, practice some mindful breathing:

Sit comfortably, with your knees bent and your shoulders, head, and neck relaxed.
Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
Inhale through your nose and exhale through your mouth. Continue for 3-5 minutes.

1. Cat and Camel Pose

Begin on your hands and knees, with your knees under your hips and your hands under your shoulders.
Round your back towards the ceiling, tucking in your buttocks and slightly lowering your head.
Return to a neutral position.
Let your belly lower towards the floor, creating an arch in your back. Keep your head slightly raised, with your eyes looking forward.
Alternate between these poses.

Tip: Use a folded towel under your knees if they hurt, or place fists instead of palms on the floor for wrist support.

2. Butterfly Pose

Sit with your spine and neck straight.
Bend both knees and bring the soles of your feet together, as close to the groin as possible.
Hold your feet firmly with your hands and keep your heels on the ground.
Place your elbows on your thighs.
Inhale deeply and press your thighs downward using your elbows.
Exhale as you raise your knees without support and release the pose.

3. Kegel’s Exercises

This exercise strengthens the pelvic floor muscles.

How to Perform:

Sit, stand, or lie down comfortably.
Contract your pelvic floor muscles as if stopping the flow of urine for 5 seconds.
Relax the muscles for 3 seconds.
Perform 5-10 repetitions per session, twice a day. Ensure you breathe normally throughout.

4. Goddess Pose

Step your right foot back to a stride length and turn your toes out at a 45-degree angle.
Bend your knees deeply and lower your hips until they align with your knees.
Extend your arms to shoulder height and bend your elbows so that your fingertips point upwards.
Engage your core, draw your tailbone towards the floor, and keep your spine long.
Hold the pose for 30 seconds to 1 minute.

5. Warrior Pose

Stand with your feet roughly three feet apart.
Place your right foot in front of your left foot.
Extend your arms out to the sides, keeping them straight and palms facing down.
Turn your left foot out to the side and your right foot inward.
Lunge forward, bending your left knee, and keep your right leg straight.
Hold the pose, then return to the starting position and switch legs.

6. Walking

Walking is an excellent cardiovascular exercise for expecting mothers.

Tips:

Start with slow walks if you’re new to physical activity.
Walk for 30 minutes, three times a week.
Pair walking with other light exercises for better results.

If this article helped you, share your thoughts in the comments below. Explore more articles on Women’s Care here. To keep a track of your pregnancy, you can also download the GOQii App and access the Women’s Care Feature.

For more tips on how to manage your health during pregnancy, reach out to your GOQii Coach by subscribing for 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.

December 16, 2024 By Dr. Viral Thakkar 15 Comments

Menstrual Pain: Every Woman’s Nightmare No more!!

I know many women, especially adolescents, who don’t like ‘being a woman’ because of the pain during menstruation. If you are one of those or know such women, this article is for you.

Primary dysmenorrhea (menstrual pain) is a normal part of menstruation. It affects girls during adolescence and eases as they mature. It may be painful, but it is not harmful.

Prostaglandins (hormones that causes your uterus to contract during menstruation and childbirth) are responsible for the pain. This pain results from contractions of your uterus that occur when the blood supply to its lining (endometrium) is reduced. (But hey! It is a part of you, and it is important, so blame it, but accept it and get on with it).

Other factors include a uterus that tilts backward instead of forward, lack of exercise, psychological or social stress, smoking, drinking alcohol or being overweight.

Secondary dysmenorrhea is generally related to some kind of gynecological disorder. It is most likely to affect women during adulthood.

Causes

Fibroids that develop within the uterine wall or are attached to it cause inflammation leading to pain.
Adenomyosis – the tissue that lines the uterus (called the endometrium) begins to grow within its muscular walls. This makes the uterine walls thicker. It may lead to heavy or longer-than-usual menstrual bleeding, as well as pain during menstrual cycle or intercourse.
A sexually transmitted infection.
Endometriosis – fragments of the endometrial lining that are found on other pelvic organs.
Pelvic inflammatory disease, primarily an infection of the fallopian tubes, but it can also affect the ovaries, uterus, and cervix. It is caused primarily by sexually transmitted infections that spread up from the opening of the uterus to these organs.
An ovarian cyst or tumor is a sac filled with fluid that forms on or inside of an ovary, causing pain.
The use of an intrauterine device (IUD), a birth control method, leads to painful menstruation, which decreases over time.

‘Pain’ is the body telling us that something is not right. So listen to what your body is telling you. While you must seek medical advice for secondary dysmenorrhea, consider the following as well.

Be comfortable with your body. Negative messaging at times can become part of the subconscious mind, which rejects the female body. So anything that reminds the body of being a ‘woman’ can hurt.

Have a balanced diet. Ensure your diet includes foods rich in Vitamin B12, D, omega-3 fatty acids and calcium. As an extra tip, ginger is a wonder herb that can effectively ease menstrual cramps as it lowers the levels of pain-causing prostaglandins.

A hot water bag relaxes the contracting muscles in your uterus.

Make sure your hemoglobin level is within the normal range by including iron rich foods along with foods high in Vitamin C in your everyday diet.

An orgasm can help relieve all kinds of pains. Before an orgasm, the uterus is more relaxed, and during climax, blood flow increases, helping to relieve the cramps. The endorphins released after sex will make you feel better instantly.

Eat 2tbs of flaxseeds every day during periods reduces prostaglandin levels in the body.

Keep yourself hydrated during your period (and otherwise too!).

Exercise increases the blood flow, which calms the pain naturally.

Be happy, and you will feel your body responding better and dealing better with pain during your period.

Yoga Postures to relieve menstrual pain

One Legged Pigeon Pose stretches the entire lower part of the body and stimulates the abdominal organs.

Matsyasana (Fish pose) is a backbend that stretches and stimulates the belly muscles.

JanuShirasana (One-legged Forward bend) massages the abdominal organs.

Dhanurasana (Bow pose) strengthens the abdominal muscles and stimulates the reproductive organs.

Bhujangasana (Cobra pose) stretches and tones the abdomen.

Ustrasana (Camel pose) stretches and opens the front of the body.

Yoga is one of the means to reach your goal of painless menstruation. Don’t forget to respect your body and give it time to overcome the pain.

We hope this article provides valuable insights into managing menstrual pain and helps you feel more empowered during your menstrual cycle. Remember, it’s essential to listen to your body and seek professional advice when needed. Do you have your own tips or experiences to share? Let us know in the comments below! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

November 6, 2024 By Trishala Chopra 1 Comment

Vitamins that are essentially important for Women

Everyone has heard about different vitamins and why they are essential for the human body. However, very few people know which vitamins are specifically required by the body. Certain Vitamins are absolutely necessary for women to maintain overall health, and it’s important to obtain these in the daily recommended intake (DRI) amounts. These vitamins can be acquired through good food choices.

Let’s explore the vitamins required by a woman’s body!

Here is the list of vitamins necessary for women to live a healthy life:-

(1) Vitamin A

Obtained in the form of beta-carotene from food, which is then converted into vitamin A in our body.
Helps in maintaining good eyesight and prevents deficiency complications such as night blindness, xeropthalmia etc.
Found in antioxidant-rich foods such as carrots, apricots etc.

(2) Vitamin C

Also known as ascorbic acid
Aids in healing
Helps in the formation of RBC’s (Red Blood Cells)
It is required by anaemic women
Boosts the brain chemical, noradrenaline
Vitamin C levels decreases with age, and since it’s a water-soluble vitamin, it cannot be stored in the body, so regular intake is very important
Found in fruits such as oranges, grapes, kiwi, lemons etc.

(3) Vitamin E

Also known as tocopherol and sometimes, tocotrienols
Slows signs of aging
Helps in maintaining healthy skin
Found in foods such as sunflower oil, safflower oil, hazelnuts etc

(4) Vitamin B6

A water-soluble vitamin
Crucially important
Also known as pyridoxine
Helps in boosting metabolism
Found in bananas, chickpeas, oatmeal etc

(5) Vitamin B12

Also known as cyanocobalamin
Boost metabolism
Aids in Erythropoiesis (the making of RBCs)
Animal sources contain vitamin B12
Red meat is the richest source

(6) Folic acid

Very important during pregnancy
Helps in forming a healthy brain and spinal cord
Prevents birth defects such as Spinal Bifida
Found in spinach, dark green leafy vegetables, asparagus, citrus fruits, fortified cereals, etc
External supplementation is recommended during pregnancy

(7) Vitamin D

Aids in the absorption of calcium and phosphorous
Extremely important for postmenopausal women
A lack of Vitamin D can lead to osteopenia and eventually osteoporosis
Sunlight is the best source of Vitamin D

(8) Vitamin K

Keeps bones strong
Helps in blood clotting, which in turn prevents excessive bleeding
Good sources include green leafy veggies, soyabean oil, fish oil, etc

Get yourself checked for your Vitamin level and make sure to meet the DRI of these essential Vitamins to maintain overall health.

Ensuring adequate intake of essential vitamins can greatly benefit women’s health, enhancing energy levels, immunity, and overall well-being. Remember, a balanced diet is key to achieving these daily vitamin needs. If this article helped you, let us know in the comments below! For more on nutrition and women’s health, check out our Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

October 5, 2024 By Dr Manali Rao 4 Comments

The 3 S of Breast Cancer: Signs, Symptoms and Self Examination

CANCER!!! The word itself is feared and dreaded by everyone around the globe. Many people who are diagnosed with this illness feel like it’s a death sentence, but it doesn’t have to be. There are ways to fight and overcome cancer.

Before learning how to overcome cancer, it is important to understand what it is. Cancer is a group of diseases involving abnormal cell growth, which may or may not spread to other parts of the body. Not all tumors are cancerous; only malignant ones spread throughout the body, while benign ones do not.

One of the most common invasive cancers in the world today is ‘BREAST CANCER’. It is more frequently seen in developed countries, but outcomes in these regions tend to be better due to advanced healthcare.

Who is at Risk for Developing Breast Cancer?

While breast cancer is more common in Females, men can also develop it (though cases in men are rare). Risk factors include:

Obesity
Lack of exercise
Sedentary lifestyle
Hormone replacement therapy
Early menarche
Late pregnancy
Nulliparous women
Family history
Alcohol consumption
Smoking

Let me now take you through the 3S of Breast Cancer- Signs Symptoms and Self Examination

Look out for these Signs and Symptoms:

The most common first symptom is a lump in the breast that feels different from the rest of the tissue.
Dimpling or puckering of the skin on or around the nipple.
A change in the position or shape of the nipple, which may become inverted.
Orangish discoloration of the skin around the breast or a texture resembling an orange peel (peau d’orange).
Nipple discharge, which could be watery, milky, yellow, or even bloody.
One breast appearing larger than the other.
Constant pain in the breast or armpit area.
Swelling in the armpits or around the collarbone.
Redness, itching, increased sensitivity, or a burning sensation.

It’s important to note that some people may not experience any symptoms until the cancer has progressed, which is why regular check-ups are vital.

How to self-examine?

The best way to be aware of breast cancer is through self-detection. Follow these steps:

Step 1: Stand in front of a mirror with your shoulders straight and your hands on your hips.

Look at the size, shape, and color of your breasts.
Check for dimpling, puckering, or bulging skin.
Look for any changes in the position of your nipples or signs of inversion (a nipple that is pushed inward).
Watch for redness, soreness, rash, or swelling.

Step 2: Raise your arms and check for the same changes.

Step 3: While standing in front of the mirror, check for any fluid discharge from the nipples, which could appear watery, milky, yellow, or even bloody.

Step 4: Lie down and feel your breasts. Use your right hand to examine your left breast and your left hand for your right breast. Apply a firm, smooth touch using the pads of your fingers in a circular motion. Cover the entire breast, from top to bottom and side to side, including from the collarbone to the top of the abdomen, and from your armpit to your cleavage.

Start at the nipple and move outward in larger circles until you reach the edge of the breast. Be sure to feel all the tissue, from the front to the back of your breasts.

Step 5: Finally, feel your breasts while standing or sitting. Many women find that it’s easiest to feel their breasts when their skin is wet and slippery, such as during a shower. Use the same hand movements as described in Step 4.

Breast Cancer Support Groups:

Support groups play a crucial role in helping patients fight cancer. These groups provide an opportunity to learn from others who have faced the same disease. Seeing other survivors can give patients the strength and hope they need to fight their own battles. Remember, hope is everything.

We hope this article helped you understand the signs, symptoms, and steps to perform a self-examination for breast cancer. Regular check-ups and self-awareness can make all the difference in early detection and treatment. Have any questions or experiences to share? Let us know in the comments below! You can also find more articles on Women’s Health here. Stay informed, stay healthy!

#BeTheForce

Important Exercises & Yoga Poses To Be Done During Pregnancy

Exercises & Yoga Poses To Do During Pregnancy

1. Cat and Camel Pose

2. Butterfly Pose

3. Kegel’s Exercises

4. Goddess Pose

5. Warrior Pose

6. Walking

Menstrual Pain: Every Woman’s Nightmare No more!!

Vitamins that are essentially important for Women

The 3 S of Breast Cancer: Signs, Symptoms and Self Examination

Who is at Risk for Developing Breast Cancer?

Look out for these Signs and Symptoms:

How to self-examine?

Breast Cancer Support Groups:

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