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Happy International No Diet Day!

no diet day

Shhh! No, don’t say it. Nooo, don’t even think of it! Today, we will not discuss anything about diet because May 6th every year is celebrated as No Diet Day. Today is the day of challenging the idea of one “right” body type and embracing body diversity.

What is International No Diet Day? 

At the heart of International No Diet Day is the celebration of body acceptance. In a society that runs around appearance and size, this day helps to refocus on what is the real essence of life – a healthy lifestyle and self-love.

Mary Evans, a British feminist started this in 1992 after battling body shaming, anorexia and bullying for years. She encouraged fellow women to join her and wear “Ditch the Diet” stickers and fully embrace their bodies for a day. After that, May 6th participants wear blue ribbons, put away the scales and completely enjoy the way they are.

Bodies are beautiful irrespective of shapes and sizes – this is what we need to accept. For far too long, health has been associated with unrealistic body types and unhealthy, dangerous FAD diets. No Diet Day is the day when we incorporate the promotion of a healthy lifestyle for all body types.

How Do You Celebrate No Diet Day? 

  • Recognize that your body is completely beautiful as it is and reduce your push towards shedding weight to make it look a certain way. Everybody is unique. 
  • Stress-free about your final outcome and more about how you can stay active and keep your body healthy.
  • Rapid reduction of weight or emphasizing on unrealistic body types is a way of causing yourself harm instead of getting healthy.
  • So today eat what you love, eat what you have always loved from childhood but were staying away from it because of diet or thinking about calories. Remember to keep it in moderation though. Avoid binging. 
  • Cook yourself with your favourite foods! 
  • You will be surprised how liberating it feels to not judge yourself by a number, so push your weighing scales away. And just enjoy your being.
  • Also learn about various eating disorders the youth suffer from which are detrimental and encourage people for self-love.
  • Look at the positive side about your body instead of focusing on the negative aspects. Think about everything you like in yourself.
  • Take this day to be kind with your body, take a long bath or just dance all your worries out.

And lastly, be proud of who you are and not ashamed of how someone else sees you. 

We hope this article helps you enjoy your No Diet Day! For more exciting topics and information, check out Healthy Reads. You can also begin your Health Story with GOQii by subscribing for Personalised Health Coaching here. 

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Everything You Need to Know About Malaria

Malaria causes, symptoms and prevention

Malaria is a serious, life-threatening and sometimes fatal, disease spread by mosquitoes – Anopheles and caused by a parasite (Plasmodium). Five species of Plasmodium (single-celled parasites) can infect humans and cause illness:

  • Plasmodium falciparum (or P. Falciparum)
  • Plasmodium malariae (or P. Malariae)
  • Plasmodium vivax (or P. Vivax)
  • Plasmodium ovale (or P. Ovale)
  • Plasmodium knowlesi (or P. Knowlesi)

Falciparum Malaria is potentially life-threatening. Patients with severe Falciparum Malaria may develop liver and kidney failure, convulsions, and coma. Although occasionally severe, infections with P. Vivax and P. Ovale generally cause less serious illness, but the parasites can remain dormant in the liver for many months, causing a reappearance of symptoms months or even years later. Plasmodium Ovale is generally not found in India. Plasmodium Malariae is commonly found in tribals, in forests and hilly areas. P. Vivax and Plasmodium Falciparum are found in most parts of India.

Symptoms of Malaria

Malaria has a wide spectrum of symptoms. Along with high fever, shaking chills and sweating, symptoms can include headache, body aches, general weakness, nausea and vomiting. Sometimes complicated or severe malaria affects different body systems which may cause severe anemia, kidney failure, seizures, cardiovascular collapse or low blood sugar.

Modes of Transmission

Generally, it is transmitted through bites from female Anopheles mosquitoes. Besides this, there are other modes of transmission. Because the parasites that cause malaria affect red blood cells, people can also catch it from exposure to infected blood, including: From a mother to an unborn child or through blood transfusion.

Treatment of Malaria

Malaria is treated with prescription drugs to kill the parasite. The types of drugs and the duration of treatment will vary. This depends on:

  • Type of malaria parasites
  • Severity of symptoms
  • Pregnancy.

People who have malaria should drink lots of fluids. Hydration will not treat or cure it, but it will reduce side effects associated with dehydration.

Preventive Measures 

Undeniably, the best way to treat malaria is to never catch it in the first place. Thus, avoiding contact with mosquitoes is crucial. To avoid contact use these simple yet effective ways:

  • Using Insecticide Treated Net (ITN) for sleeping can reduce contact between mosquitoes and humans.
  • Another powerful way to reduce transmission is Indoor Residual Spraying (IRS) with insecticides. Once or twice in year, spraying can be done inside of housing structures.
  • Apply insect repellent to exposed skin.
  • Clothing that covers most of the exposed skin and shoes that are closed can reduce the risk of bites. Tuck in all clothing. Pants should be tucked into socks to avoid exposure around the ankles. In addition, treating clothes with insecticides can prevent bites even further.
  • Make sure that water is not allowed to stagnate in or around your house where mosquitoes breed.
  • Keep your surroundings clean.

The World Health Organization (WHO) has developed a simple 4 letter tool to help travelers safely prepare for ventures in any corner of the world.

  1. Awareness of Risk: Before you travel, you need to be aware if the place you are heading to has a risk of Malaria.
  2. Bite prevention: Whether you are headed to a high or low-risk area, it is important that you try to avoid being bitten by mosquitoes.
  3. Chemoprophylaxis: In some areas where there is a risk of Malaria, it is advised that you use anti-malarial medication to reduce your risk of contracting it should you get bitten.
  4. Diagnosis: Prompt diagnosis ensures you get the right treatment when you need it and ultimately, improves your chances.

Although malaria can be a deadly disease, illness and death can usually be prevented if you are prepared for it.

Did we miss out on anything? Would you like to know more? Then subscribe for personalized health coaching and get the right guidance and information from a certified expert here.

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12 Steps To Being Your Own Health Detective

12 tips to be your own health detectiveGaining true, lasting health is all about identifying and healing from the root cause. You can do it, I can do it, and anybody can do it. Today’s changing lifestyle, ever-increasing pollution, adulterated foods and rising stress is silently harming our life in various unknown ways.

If you can understand your body and how it works, how disease manifests itself and where it begins, then you can draw a road map towards becoming your own health detective (and your family’s health detective) so that you can empower yourself to live a healthy, thriving life.

How To Be Your Own Health Detective 

Here are some pointers that can help you be your own Health Detective!

1. Keep A Check On Your Sleep

health detective - sleep score

If you feel stressed out, sleepy-groggy headed, and/or lack concentration even in your daily chores and work, then this is a clear indication that you are not getting enough sleep! If even after 6-8 hours of adequate sleep, you get up all weak, lost and tired, then that’s a red signal. Stop and analyze what’s causing that.

2. Full Body Check Up

Get a full body check-up done every 6 months. Stand in front of a mirror and check if you have any lumps, or uneven skin tone. If any mole like thing appears bigger than 5mm, or pinkish-brownish discoloration, it’s an indication to fix up an appointment with a dermatologist. 

3. Excessive Hair-Fall Is Also A Symptom

health detective - hair fall Most of the people see hair-fall as a result of the seasonal change, change of shampoo or oil.  Very few know that it could also be an indication of a disease/or a medical condition. Examine your comb regularly. If there is hair-fall appearing more than normal, it could be due to underlying deficiency of iron or thyroid. Also, follow a good hair-care and wash routine.

4. A Window Of Light Through Your Eyes

Lack of sleep can cause puffiness under the eyes. However, this puffiness goes away with proper sleep and rest. If puffiness appears for a long duration, it could be due to water retention, kidney issues, and indigestion. Do not ignore this and see a doctor.

5. Sudden Increase Or Decrease In Weight

A wave of happiness that comes due to weight loss can become a cause for concern when the reasons for weight loss are not right. It could be due to weight cycling, or a YO-YO effect that usually occurs due to extreme workouts, or diet restrictions or crash diets. If not because of these, a sudden increase or decrease could also be happening because of diabetes, thyroid etc.

6. Tired All The Time?

Tired All The Time It’s normal to feel tired and all sleepy after a long day at work or a long journey. But, if you are feeling lethargic all the time it could be due to an underactive thyroid, which also increases the chances of developing high blood pressure and heart problems. Consult a doctor immediately and get your blood tests done.

7. Frequent Headaches

A headache can happen due to stress, tension, working continuously in front of screens and inadequate sleep. This generally goes away with rest or painkillers. But, if even after this if a headache persists, it could be due to a migraine, cervical issue or spondylitis. Resort to physiotherapy, good posture and regular workout. 

8. Take Care Of Your Feet Too

Most of the people don’t pay much attention to feet, because of which they are unable to notice any visible changes happening there. If nails have white spots or have become yellowish in colour, it might be indicative of calcium or hemoglobin deficiency respectively. Persistently cracked heels may be because of low water intake and swollen feet indicate the onset of diabetes. If you feel that your feet remain excessively cold, a thyroid test must be done with doctor’s advice.

9. Teeth And Gums

Bacteria in the mouth are major causes of pain and infection in gums as well as heart-related and lung-related infections too. Conditions related to teeth and gums can also become a reason for pain in shoulders and back. Take extra care to maintain oral hygiene and dental care. A dental check-up every 6 months is advisable.

10. Don’t Ignore Snoring

Snoring in our society isn’t considered abnormal. One snores when there is blockage or difficulty in breathing. Snoring adds to excessive pressure on lungs, and it could also happen because of high blood pressure, which could, in turn, lead to heart ailments. If anyone is suffering from snoring for a long period of time, take responsibility and get their sleep study test and dynamic MRI done with doctor’s advice.

11. Blood Pressure Monitoring

People who have high/low B.P issue should always keep a digital monitor at home. Get your blood pressure checked at regular intervals or if you notice any change in the body. Remember normal blood pressure should be 120/80mm Hg. 

12. Cardiovascular Check-Up

People who have crossed 40 years of age, people having heart diseases or high blood pressure should get a complete cardiovascular check-up done. This helps in screening and treatment of risks like heart attack, stroke, etc. in the preliminary stage. Get blood cholesterol levels also checked once every year.

Points To Remember

  • Becoming a health detective doesn’t mean that you become an expert or a doctor. Being a health detective only means being alert and responsible for observing and noticing any changes that happen in your body.
  • Never take any medicine or administer drugs to others without a prescription or doctor’s advice.
  • Today, most people treat themselves by looking up their symptoms on the internet. This is called as ‘Cyberchondria’. Please do not do this as you can go wrong with your diagnosis.
  • Do not blindly believe any information given on the web, as not all of this information is trustworthy.

We hope this article helps you become your own health detective. If this information helped you, let us know 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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5 Simple Activities To Maintain Good Health

Maintain good health

What really comprises good health? A textbook definition would be that it is a state of complete physical, mental and social well-being, not merely the absence of disease or infirmity. So by this definition, is there a sound strategy to maintain good health? Well, thankfully, it is not as difficult as it sounds like. 

5 Simple Activities To Help You Maintain Good Health 

By simply following these 5 simple activities, you’ll see a good change in yourself and well-being. Remember that consistency is key.

1. 10k Steps A Day

All of us know that being active and exercising regulates our hormones, immune system, mental health and increases our life span. We’re also aware that the 21st century lifestyle is becoming increasingly sedentary. Hitting the gym or getting a good workout every day is close to impossible. Here’s where trying to clock in 10k steps a day can do a lot for your life.

There is no magic beyond this number. It is just enough to get a need to be active throughout the day. It will keep a target in front of your eyes and can be performed any time during the day. Basically, it helps you with your progress and consistency. Moreover, most people enjoy walking and also they stick to it long term and they can benefit from this activity every single day.

One more special thing it offers is it makes you sort of active throughout the day in addition to whatever workout you do. Plus, it can be done in installments throughout the day, for instance post meal walks (walking at least 10-15mins after each meal), walking while attending calls, using stairs instead of lift and not using vehicles for short distances.

2. Sleep

A good night’s sleep of 7-8 hours is extremely important for the body (especially when you are training). Sleep maintains your mental and physical health and helps your body recover. Hormones like prolactin, luteinizing hormones and growth hormones increase during sleep and secretion of cortisol (stress hormone) is inhibited.

Your body uses tryptophan and turns it into a B vitamin called niacin which plays a key role in creating serotonin, a neurotransmitter that is associated with sleep and melatonin levels (a hormone that controls your sleep-wake cycle). Foods like sweet potato, turmeric powder, chicken, eggs and milk etc. are high in tryptophan and help you sleep. 

3. Nutrition

It’s an important aspect for living organisms. The beauty of mother nature is it can nourish all kinds of living organisms, no matter vegetarians or non-vegetarians and nutritional requirements vary from individual to individual, sports to sports and competition to competition.

To live a healthy life, make water as your drink of choice (first priority), and include eating plant-based foods more often and choose highly-processed or ultra-processed foods, less often. Choose recipes with plenty of vegetables and fruit. Your goal is to fill half your plate with vegetables and fruits at every meal. Choose bright, coloured fruits and vegetables each day, especially orange and dark green vegetables.

4. NEAT(Non-Exercise Activity Thermogenesis)

NEAT is any activity you do, which doesn’t count as exercise because it is not as intense as exercise but counts as moments that burn calories. Walking to the kitchen or the bathroom or moving your hands around, all come under NEAT. So, the more you move throughout the day, the higher your NEAT.

NEAT expenditure can vary massively, that’s why some people seem to burn more calories. Just because generally, they move a lot more. Even when they are sitting, they are not just sitting, they continuously move their legs and hands and that burns calories. 

5. Monitor Progress

Always monitor your progress, that will help you to know where exactly you are in your journey. How can you monitor your progress? If you’re a person who runs or jogs, time yourself and see if you get quicker each time you do it. And when it comes to food, at the end of the day, just write down everything you have consumed and figure out what and all unnecessary foods you are consuming and start avoiding those. You can do your food and activity logging via the GOQii App as well. Monitoring your progress will help you stay disciplined and consistent. 

These 5 simple steps will definitely help you maintain good health. Just ensure that your goal is realistic and doable. So, according to your time, schedule, fix a goal and go after it!

If this article helped you, let us know in the comments below! You can read more articles with all the necessary healthy tips here. If you want to switch to a healthier lifestyle but don’t know how, speak to an expert and get the right guidance, tailor-made for your health goals by subscribing for GOQii’s Personalised Health Coaching here.

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