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How To Prevent Heart Disease At Any Age

How to prevent heart disease at any age

Heart disease is a generic term used to describe diseases that affect the heart and supporting arteries. In these diseases, the blood flow to the brain, heart or any other body part is reduced due to the thickening of arteries due to fat deposition, or due to a circulating clot in the bloodstream. It may lead to chest pain, stroke, heart failure, or arrhythmia.

All age groups can benefit from following a healthy, clean eating pattern. Lifestyle habits are formed slowly, over the years, and changing them can be overwhelming. Understanding what foods are good or bad and taking small steps to include or avoid different foods can be a game changer. Let’s read on to learn more about foods and habits that are essential for a healthy heart:

1. Controlling portions: Your foods’ estimated calories are the easiest way to avoid overeating and over consumption of calories. Even healthy foods like nuts, when taken in excess, are harmful! Always choose low-calorie and high-fibre foods to fill yourself, like raw fruits and vegetables. Take smaller portions of calorie-dense and high-salt foods for a healthy heart. Another tip is to choose a smaller plate when eating.

2. Choosing raw vegetables: Having at least 3-4 servings of fresh and local vegetables is very essential to get a good supply of heart-healthy antioxidants. Choose bright-coloured vegetables to get maximum benefit. Fiber which is present in vegetables helps in controlling high BP, and fat deposition in arteries and also eases digestion.

3. Including whole grains, millets: Grains are naturally high in fiber and nutrients. Avoid refined and processed cereals like all-purpose flour, bread, and bakery products. Instead, choose locally available native millets like barley, ragi, bajra, quinoa, and farro.

4. Consume salt mindfully: Having too much salt can worsen cardiac health and cause hypertension. Adding no-table salt and reducing salt while you cook is the first step. Reducing hidden salt from foods like cornflakes, muesli, bread, biscuits, sauces, and pickles is the next step. Choose less refined salts like Rock salt, and Himalayan salt. Be wary if you also have thyroid you might need regular iodized salt. Flavour your dishes using dill, coriander, mint, lemon, and oregano instead!

5. Choosing low-fat high protein sources: Cut short on high-fat animal products like full-fat milk, processed cheese etc. Go for low-fat/ toned milk, choose leaner cuts, fish, and eggs to meet your protein requirement. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. Products like soy granules, sprouts, and powdered pulses are good, low-fat sources of protein and contain no cholesterol. They can be easily added to the diet to increase protein intake.

6. Engaging in cardio activities: As the name suggests, any type of physical activity that affects the heart’s activity is considered good for cardiovascular health. If you cannot go to the gym, ensure that you at least go for a walk. A quick 30-minute fast walk can help you get good cardio activity to reduce cholesterol levels, and blood pressure and improve energy levels, plus it can fight weight gain to improve overall cardiac health. If you are still unable to find time for dedicated exercise, make it a habit to walk for 10 minutes after every meal. Finding small pockets of time for cardiovascular fitness in the form of walking can really be helpful. Choose any activity like jogging, running, cycling, swimming, Zumba, aerobics etc.

7. Say no to smoking and alcohol: Limit your alcohol intake. Smoking is a major risk factor for heart disease. The chemicals you inhale when you smoke cause damage to your heart and blood vessels.

GOQii wishes the best for all of you on this World Heart Day! We hope this article has shed light on the essential habits for a healthy heart. If you found this information valuable, share your thoughts in the comments below. You can browse more articles like this here. To get more tips and guidance, speak to a GOQii Coach for lifestyle modifications suited to your health goals. You can subscribe for Personalised Health Coaching here.

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Importance of good food for the human body to be healthy

preliminary step to weight loss

In today’s fast-paced world, maintaining a healthy body has become more crucial than ever. Good food is the cornerstone of a healthy lifestyle and plays a vital role in promoting overall well-being. The food we consume provides essential nutrients, energy, and nourishment to our bodies. In this article, we will explore the significance of good food in maintaining a healthy body and the positive impact it has on our physical and mental well-being.

  1. Essential Nutrients for Optimal Functioning

Good food provides our bodies with the necessary nutrients required for optimal functioning. These nutrients include carbohydrates, fats, protein, minerals, vitamins, and water. Carbohydrates are the primary source of energy, while proteins are essential for growth, repair, and maintenance of body tissues. Fats play a significant role in hormone production, brain function, and absorption of fat-soluble vitamins.

Vitamins and minerals are necessary for numerous bodily functions, including immune system support, energy production, bone health, and protection against oxidative stress. Additionally, water is essential for maintaining proper hydration and facilitating various physiological processes.

  1. Disease Prevention and Management

Consuming a balanced and nutritious diet significantly reduces the risk of developing chronic diseases such as obesity, heart disease, type 2 diabetes, and certain types of cancer. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides the body with essential antioxidants, phytochemicals, and fiber that help combat inflammation, boost the immune system, and protect against cellular damage.

  1. Weight Management

Maintaining a healthy weight is crucial for overall health. Good food choices, combined with regular physical activity, help manage body weight effectively. A balanced diet with adequate portions ensures that our bodies receive the necessary nutrients without excess calories. High-fiber foods, such as fruits, vegetables, and whole grains, provide a feeling of fullness, reducing the likelihood of overeating. In contrast, processed foods high in sugar, unhealthy fats, and empty calories contribute to weight gain and various associated health problems.

  1. Mental Well-being

The impact of good food extends beyond physical health; it also influences mental well-being. Several studies have shown a strong connection between diet and mental health conditions such as depression and anxiety. Nutrient deficiencies, particularly omega-3 fatty acids, B vitamins, and minerals like zinc and magnesium, have been linked to an increased risk of mental health disorders.

Conversely, a nutrient-rich diet, including whole foods, fruits, vegetables, legumes, and healthy fats, has been associated with improved mood, cognitive function, and overall mental well-being. Healthy eating habits can also enhance sleep quality, energy levels, and brain performance, thereby promoting a positive mindset and reducing stress.

  1. Longevity and Quality of Life

Good food choices and a healthy lifestyle contribute to a longer, healthier life. Studies have consistently shown that individuals who adhere to a nutrient-dense diet have a lower risk of premature death and age-related chronic diseases. The combined effects of proper nutrition, regular physical activity, and other healthy lifestyle factors can improve vitality, increase longevity, and enhance the overall quality of life.

The importance of good food for a healthy body cannot be overstated. A well-balanced and nutritious diet provides the essential nutrients, energy, and protection necessary for optimal bodily functions. It not only prevents diseases and helps manage weight but also supports mental well-being, promotes longevity, and enhances overall quality of life. By making conscious choices to incorporate whole, unprocessed foods into our diets, we empower ourselves to lead healthier, happier lives. Remember, food is not just fuel; it is the foundation of our well-being.

We trust you’ve found this article informative and beneficial, please let us know in the comments below. You can discover more articles on enhancing your lifestyle here. To get personalized guidance and expert advice consider subscribing to GOQii’s Personalised Health Coaching here.

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Natural Mouth Fresheners

mouth-freshner

Many a times, when I ask my players to avoid having sweets or fruits immediately after a meal, their usual reply is, ‘oh! But, this is a very Indian thing. We don’t feel complete finishing the meal without a sweet or a fruit. We are accustomed to this post meal sweets ritual since ages and we need that to refresh the mouth and the breath from the typical smell of our spice rich meals!’ Or else, most say they need to keep chewing some mint flavored gum or some artificially flavored mouth freshener when they are working for long hours or while traveling.

But, how about replacing these artificially flavored, preservatives added, empty calorie loaded mouth fresheners with more real, natural, very nutritious breath fresheners which are present in abundance in the nature and which are readily available in your kitchen cabinet?

Here I am enlisting few of them:

  1. Water: Dry mouth is the foremost reason behind that foul smelling breath. Drinking water more often keeps your mouth moist and promotes the release of saliva, the enzymes which keep cleansing the mouth from the growth and collection of foul smelling bacteria. You can make it more refreshing by infusing the water with cut pieces of lemon, mint leaves and a small piece of ginger. Keep it overnight in the fridge and drink that water in the morning.
  2. Fennel Seeds: Many of our elders still use these very refreshing seeds as an after meal ritual. Apart from giving a distinctive sweet taste to your mouth, they are excellent to prevent flatulence and acid reflux and promote the secretion of gastric juices for better absorption. Roast them, store in an air tight jar and chew them after meals.
  3. Mint Leaves: Why to go for an artificially scented mint flavored mouth freshener, when you can have the original and much more nutritious mint leaves in your kitchen garden or in your refrigerator. Chew the raw leaves or drink a mint tea by boiling them in water and experience an instant freshness in your breath.
  4. Parsley Leaves: Chew on the raw Parsley after meals or garnish your curries with it. Recent studies suggest that this ancient herb may help in reducing the ‘garlic breath’ through a process of ‘enzymatic deodorization’.
  5. Lemon Candies: These refreshing and nutritious treats come in handy when you experience prolonged mouth dryness. You can create lemon ice cubes by mixing lemon juice with water. As they melt in your mouth, the lemon’s tartness triggers saliva production, effectively moistening your mouth and providing a refreshing sensation.
  6. Cinnamon: Chewing on cinnamon sticks kill the bad smelling bacteria by releasing essential oils in the mouth, and it’s peculiar taste is great to freshen you up. You can make cinnamon mouthwash as well by boiling few sticks in water and using the cooled down water for mouth wash.
  7. Citrus fruits like oranges and berries: These antioxidant rich fruits are again great to cleanse your mouth by destroying the toxins and the germs. Start your day with a fruit or have them as mid meal snacks, as these are the times when the mouth is usually dry for a longer time.

If the bad breath is not because of any underlying illness like tonsillitis or other buccal (oral) cavity infection, these are the sure way to feel refreshed throughout the day.

The bottom line is to figure out the reason behind that bad breath (like dry mouth, bad bacteria) and choose the right method or ingredient for yourself to get rid of the bad breath.

We trust you found these natural breath fresheners beneficial. If you’re looking for personalised guidance on holistic health, consider subscribing to GOQii’s Personalised Health Coaching here. Share your thoughts in the comments below and explore more health topics in Healthy Reads.

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Why is it Difficult to Make a Lifestyle Change?

lifestyle
In a user story I recently wrote, the player said, “Making a lifestyle change is easy. What is difficult is the commitment to follow through with determination”. Rightly so, it’s indeed considered a tall order and hence, many give it up midway. Most consider it forced, rather than a positive change to bring about within themselves.

This very attitude and constant cribbing of people around me prompted me to write this piece on why is it so difficult to make a lifestyle change?

Many of us have tried it at some point in our lives. Some of us have succeeded, while many have found it extremely taxing. Making a lifestyle change is challenging, especially when you want to transform many things at once. Lifestyle changes are a process that takes time and requires support and lots of patience.

lifestyle1

Here are a few tips that you could follow from my personal experience:

1. Start Small

After you’ve identified realistic short-term and long-term goals, break them into small steps that are well defined, that can be managed and measured. If your long term goal (6-8 months) is to lose 20 kilos, then a good goal would be to reduce about 2 kilos a month in a healthy way.

Physiologically smaller goals give you a sense that it’s achievable and keep you motivated for the long term goal. Look at healthy eating options. Eat smaller, balanced meals at regular intervals. Replace a dessert with a healthier option, like Yoghurt. At the end of the month, you’ll feel successful knowing you met your goal.

2. Change One Behavior at a Time

It is said that old habits die hard. It is simply because behaviors develop over the course of time. Replacing then will take a while. Focus on one goal at a time. If need be, get professional help to understand what changes you need to bring within yourself to become healthy and fit. The problem arises when you try to change things really fast. Take it slow!

3. Have a Buddy, a Personal Coach or a Trainer

It can be anyone from a friend, to a  family member, a co-worker or your personal trainer. Your buddy and you can go for a walk, cycle or run together and keep each other motivated and charged. You can challenge each other to create some excitement in your training and make sure that it is not boring. Having someone with whom you can share your struggles and success makes the work easier and the mission less intimidating.

4. Make a Plan That You Will Stick To

You will have to devise a plan in such a way that it will be your guide. Think out of the box and have things in your plan which you have never done before. For instance, an adventure or sports climbing (artificial wall climbing). But, don’t go haywire and be specific. Manage time well.

Detail the time of the day when you want to exercise, how long you want to exercise or when you can take walks and how long you’ll walk. Maintain a diary in which all your tasks are jotted down and ask yourself if these activities and goals are realistic for you. If not, then start with baby steps.

5. Have Support Around You

Having people around you to support you while you are on your journey will keep you away from slacking. Don’t feel shy to ask for support wherever and whenever needed. If you feel you are unable to meet your goals on your own, get help!

6. Self-Motivation

All the above points will help you in your journey to change your lifestyle. But the biggest factor of all and one of the most important factor is being self-motivated. No matter how many buddies you have, no matter what support your dear and near ones will give you, no matter how good a plan you make, none of this will be effective till the time you are self-motivated and want to make the change.

Do it for yourself, do it on your own and feel good at the end of it all!

Making the changes that you want takes time and commitment. You can do it! Just remember that no one is perfect. You will have occasional lapses. Be kind to yourself. When you eat a brownie or skip the gym, don’t give up. Minor bumps on the road to your goals are normal and okay. Resolve to recover and get back on track.

If you find yourself in need of a little extra support and motivation on your journey to a healthier lifestyle, then subscribe to GOQii’s Personalised Health Coaching here. And, if you’re looking for more tips and advice on improving your overall well-being, you can find a bunch of helpful articles here.

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