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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.

#BeTheForce 

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Breaking the Ramadan Fast with Healthy Bites

Ramadan Fast

The holy month of Ramadan is auspicious for the Islamic Community across the world. During this period, one practices restraint by fasting from sunrise till sunset, eating one meal before dawn i.e. the ‘suhoor’ or ‘sehri’ and breaking the fast with a meal after sunset i.e. Iftar.

While this sort of fasting comes with a plethora of health benefits, it is important to do it the right way! Balancing nutrition and exercising portion control is key to staying healthy while observing a fast during Ramadan. Here are some foods that will help you do just that!

Foods You Should Eat

  • Drinks: Ideally, the best way to break a fast is by consuming plenty of fluids to replenish your body. You can opt for smoothies, fruit juices or even water which provides hydration without extra calories or sugars. You can also opt for a soup, which is considered traditional in many Arab countries.
  • Fruits and Vegetables: Fruits provide your body with the much needed natural sugars loaded with vitamins and minerals that will boost your energy levels. In addition, adding a serving of vegetables with high fiber content will help you digest your food better and feel full for a longer period of time.
  • Dates & Dry Fruits: have been traditionally eaten to break a fast. You can follow this up with dry fruits.  You can try Jagger Bombs by WeDesi for a healthy and fun twist to dry fruits! Each Jagger Bomb contains dry fruits such as pistas, almonds, foxnuts, cashews bound with organic jaggery, gondh and pure cow ghee to give you all the essential nutrients you need while breaking a fast. You can get them at a discount from the GOQii Health Store within the GOQii App.
  • Rice & Alternatives: Brown rice, black rice, wholegrain noodles, wholegrain pasta or wholemeal bread are complex carbohydrates that provide a slow, stable and sustainable release of energy. Plus, they replenish your body with essential fibers and minerals after fasting.
  • Meat: Choose protein-rich sources such as lean meat, chicken, fish, eggs, etc. Proteins are the building blocks for healthy bones, muscles, cartilage, skin and blood. They also aid to build and repair tissues. It’s a must have when you have fasted for around 18 hours.

Foods You Should Avoid

The foods listed above will help you stay healthy during Ramadan but it is imperative to maintain caution with what you eat. Here are a few foods you can exclude from your meals.

  • Processed/Oily Foods: These contain less nutrients and more fat. This can lead to acidity, nausea, heartburn and indigestion. Consume food with lesser oil and avoid packaged or junk food at all costs.
  • Salty Foods: Avoid anything that is too salty especially during Suhoor. Salty foods increase thirst and can leave you dehydrated.
  • High-Sugar Foods: We all know by now that excess sugar in the body is stored as fat. Consuming high-sugar foods and drinks can lead to weight gain, sluggishness and fatigue.

Caution & Safety

Fasting is good but fasting the right way is equally important. Here are some things you need to watch out for while fasting during Ramadan.

  • Don’t Miss Sehri or Suhoor: Think of this as your breakfast. It is the most important meal of the day as it keeps your energy levels high throughout. This meal stores important nutrients in your body and keeps you going through the day. Skipping this meal can cause digestive discomfort, making your body sluggish. Moreso, it may compel you to overeat while breaking your fast which may lead to acidity, heartburn, bloating and weight gain.
  • If you experience dizziness, are unable to stand or feel disoriented, hydrate yourself immediately. Not doing so may lead to fainting, constipation, or splitting headaches. Dehydration can adversely affect your health.
  • Eat in Moderation: It is easy to get carried after while breaking a fast and overindulging with large portions. Avoid this and keep a constant check on your portion size. Remember to eat and not feast.
  • Limit Exercise: If you have been fasting, doing intense exercises may not be the wisest of choices. Perform extremely light workouts and don’t go overboard as your body needs to conserve energy.

What do you break your fast with? What’s your favorite meal during Ramadan? Did we miss out on anything? Do let us know in the comments below!

If you found these tips useful and want to learn more, speak to a GOQii Coach by subscribing for Personalized Health Coaching here.

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What Alkaline Water Does To Your Body!


A few days back, I was at a store. I came across water filters that claimed they increase energy and regulate the body’s pH level. It tempted me. To add something more healthy to my regimen, I purchased an expensive filter without knowing what I was really buying. Now that I have read up a little on Alkaline Water, I want to share my thoughts on it.

First, let’s understand what Alkaline Water is and how different it is from regular water. Certainly, it boils down to the pH levels. Liquids with a pH closer to 0 are very acidic while liquids with a pH close to 14 are very alkaline. Pure water is neutral and has a pH of 7.0 whereas Alkaline Water has a pH between 7-9.5.

In today’s fast paced world, our gastric acid levels have increased. Due to our dependence on processed foods, artificial additives, refined sugar, increasing stress levels and reduced physical activity, there’s an imbalance in the acid and alkaline environment in our body. So we are moving towards quick fixes like alkaline water.

Advantages Of Alkaline Water

  • The most important health benefit of alkaline water is to fight acid reflux, which is a common health concern these days
  • It makes us feel more energetic as our body is able to absorb it more quickly
  • Healthier gut, as higher pH water protects us from dangerous microorganisms due to its negative oxidation-reduction potential (ORP).
  • Provides antioxidants
  • Protection from contaminated water

Disadvantages Of Alkaline Water

  • Digestive malfunction – drinking alkaline water can cause steep changes in the levels of pH and can hinder the digestion process
  • Can cause a condition called hypochlorhydria, that is the reduced absorption of calcium in our body
  • Presence of too many ions in the body can result in acute dehydration at the cellular level
  • Exert pressure on the kidney to bring the pH level to ideal

Artificial Alkaline Water

Lot of water ionizers are available in the market these days. In essence, what they do is split the water molecules with electricity to create alkaline water. We get them in the form of water filters or filter bottles.

All water found in nature has a pH that perfectly corresponds to the minerals in water. When we drink alkaline water, our body assumes it is receiving alkaline minerals like calcium and magnesium. The problem with ionized water is that the body thinks it is receiving more alkaline minerals than what are actually present in the water.

Before the body is stressed by the artificial alkalinity, the first 30 days might make you feel better due to the presence of antioxidants and hydration. Other side effects can be erratic heart behavior, hypertension, UTI, infections etc.

It is also advised that if we are drinking ionized water or artificially alkaline water, we should measure our bodies pH daily and regulate the consumption accordingly.

Few Interesting Facts About Our Body’s pH

  • Our body regulates blood pH in a very narrow range because all the enzymes are designed to work at pH 7.4. If the pH varies too much it will not be able to function
  • We cannot change the pH of our blood but our diet does affect the pH of our urine. Normally urine is at pH 6, which is acidic but normal and shows our kidney is working fine
  • The pH of the stomach acid or gastric acid is 1.5 – 3.5 which is required for the proper digestion of our food . Alkaline ions might cancel the acid and neutralize it
  • It is the job of the lungs, liver and kidney to maintain a normal pH of our body
  • The most common minerals found in water are calcium, potassium, copper, manganese, magnesium and iron. According to World Health Organisation(WHO), water contributes to 1-20% of the dietary intake of some trace minerals

How to Make Your Body Alkaline Naturally

  • Start your day with a glass of lemon water
  • Add a tsp of natural baking soda to water and drink it the first thing in the morning.  It helps neutralise stomach acids and provides relief from indigestion in adults
  • Add some cucumber slices to water to make it alkaline
  • Store water in a copper vessel and drink it in the morning
  • Drink cumin water or cumin tea. Cumin water generally stimulates the secretion of digestive enzymes and accelerates the digestion process, thus helping you fight gut issues
  • Vegetable juice will not only make your body alkaline but add various nutrients to your diet too
  • Start your day with a glass of water with 1-2 tbsp of Aloe Vera juice added to it. Aloe Vera juice alkalizes the body, balancing overly acidic dietary habits
  • Drink natural coconut water. The pH acidic level in the body turns alkaline when you drink coconut water and that’s why it’s good for acidity
  • Add more fruits and vegetables in your diet. According to the Institute of medicine 20% of water comes from food sources

Naturally occurring alkaline water is undoubtedly good for health but what we get in the present times is water that is artificially made alkaline. If our goal is to be healthy, why would we drink or eat anything artificial?

If you found this article helpful, let us know in the comments below. To explore more, click here. You can also get this information directly from a GOQii Coach. All you need to do is subscribe for Personalised Health Coaching here.

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