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May 17, 2024 By Dr. Viral Thakkar 1 Comment

Hypertension: Know it to Avoid it

Keshav, 38, is caught in the grind of a demanding job that consumes his weekdays with 12-hour shifts, tight deadlines, and constant pressure. His stressful work environment leaves him perpetually exhausted and struggling to get enough sleep. To cope with the relentless stress, Keshav turns to partying over the weekends, indulging in late nights and heavy drinking as a way to escape his hectic routine and enjoy his financial success.

However, a few days ago, his life took an alarming turn when he was diagnosed with hypertension, with his blood pressure reading at 170/100 mm Hg. The news left Keshav tense and scared, realizing that his health was at serious risk. His doctor suggested lifestyle modifications as the first step towards managing his condition.

Determined to take responsibility for his well-being, Keshav began researching ways to improve his health. He discovered GOQii, a holistic health and wellness platform that offers personalized coaching, fitness tracking, and health insights. Intrigued by its comprehensive approach, he downloaded the GOQii App and explored their website. Through the app, Keshav interacted with a health coach who provided him with tailored advice and strategies to manage his hypertension. This was his first step towards a healthier lifestyle, and he knew he had to make significant changes to combat the impact of his stressful job and sleepless nights.

Blood pressure is the force exerted by the blood against the walls of the blood vessels. The pressure depends on the work being done by the heart and the resistance of the blood vessels. The normal blood pressure is 120 (systolic)/80 (diastolic) mm of mercury (mmHg), but hypertension is higher than 140/90 mmHg. As reading keeps on fluctuating, one must take minimum 3 readings at least 2 hours apart to label chronic hypertension.

Primary Hypertension could be due to plasma volume and activity of the hormones that regulate blood volume and pressure or environmental factors
Secondary hypertension has specific causes and is a complication of another problem which could result from diabetes, overactive thyroid gland, Cushing syndrome, which can be caused by corticosteroid drugs, hyperparathyroidism, which affects calcium and phosphorous levels, pregnancy, sleep apnea, Obesity, CKD or kidney disease or pheochromocytoma, a rare cancer of the adrenal gland.

The Following Could Lead to Hypertension:

Stress
Cardiovascular disease, diabetes, chronic kidney disease, and high cholesterol levels
Alcohol and tobacco use is the cause of many health problems, not just hypertension
Hypertension is more common in people aged over 60 years even though many young people also have this disease
Being overweight or obese is a key risk factor
Men are prone to hypertension at a younger age and it is higher in older women. This might be due to men holding on to emotions and women tackling their stress better
Physical Inactivity is the key to be unhealthy! Move it, please! Manage your health with exercise!
If you take salt-rich diet associated with processed and fatty foods, low potassium in the diet, you are at risk
A family history of high blood pressure and poorly managed stress can also contribute. But you can create your own destiny! Manage your diet, exercise and tackle your stress!

If you are in any of the above categories, I will be worried!

Your Daily Routine Should Be:

When you open your eyes in the morning, be happy, grateful and chill!
Say no to junk, and yes to raw veggies and fruits. Have a healthy breakfast, lunch and dinner. Your small snacks should consist of fruits, healthy snacks. Say no to junk!
Avoid extra salts – The WHO recommends reducing intake to under 5g a day to help decrease the risk of hypertension and related health problems.
Exercise regularly. At least 45 minutes every day. Dinner should be 4 hours prior to your sleep
STOP alcohol and smoking
Manage your body weight
Pranayama is the key to manage stress. Yoga is amazing! Try it!

Even if you are fit, please keep in mind that if undetected, it can cause damage to other organs as well. Hence, have your blood pressure checkup regularly. Long-term hypertension can cause atherosclerosis. This formation of plaque results in the narrowing of blood vessels making it hard for the heart to pump blood!

Hypertension-Related Atherosclerosis Can Lead To:

Heart failure/Heart attacks
An aneurysm or an abnormal bulge in the wall of an artery that can burst, causing severe bleeding and in some cases, death
Kidney failure or Stroke
Hypertensive Retinopathies in the eye, which can lead to blindness

The best way to deal with hypertension is to be mentally and physically healthy. Be stress free, happy and take care of your physical body. This will help your overall fitness and not just hypertension.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

Please ensure that the medication is taken as per the advice of your doctor and remember that lifestyle modification is the key!

May 14, 2024 By Arooshi Garg 1 Comment

Tips to eat healthy and stay healthy while vacationing!

Summer months is at its peak and the end of school sessions and the start of holidays! Many of us opt for a vacation to unwind. Going on vacation is an exciting time! It is a time to relax and enjoy your time off. However, the change in your routine can affect your eating habits so it’s important to plan ahead. Here are some tips to fully enjoy your vacation and stay healthy on it as well:

Carry healthy snacking options with you. Homemade roasted peanuts, chana, figs, dates, fresh fruits, seed trail-mix, baked soya chips, almonds, and walnuts, energy bars made with simple ingredients such as jaggery, peanuts, nuts and dates!
If you can’t avoid outside food then be mindful of portion sizes and have lesser portions of calorie-rich foods like rice and pasta.
Follow the plate rule. Always pick up a quarter plate for your major meals. That will ensure that you don’t overfill your plate. Follow the thumb rule: Always fill half your plate with fruits and veggies.
Many restaurants/hotels have buffet food stations where food can be cooked to your liking. Ask for a stir-fry with lots of vegetables served with a tomato or garlic sauce/olive oil dressing.
If your room has a mini fridge, pick up some fresh fruit and raw veggies at the local grocery store. Pack whole grain, high fibre cereal and a few re-usable/disposable cups, bowls and spoons. Now you have the ingredients for a fast and healthy meal.
Always carry a bottle of cold water in your bag. Vacations can add more hours of sun-time than you are used to which can dehydrate you, having a water bottle handy helps you prevent any heat stroke, dehydration. For extra flavour, add fresh berries, mint leaves or slices of orange, lemon, lime or cucumber. Try having more of local refreshing drinks like coconut water, kokam etc.
Post your meals squeeze half a lemon in plain drinking water and drink on! Will be a good digestive drink and will help you keep light!
Avoid picking up salads with heavy/creamy dressings and go for simple, green salad, fresh sliced raw veggies like cucumber, tomato, beetroot and carrots.
Choose the GPRS rule which opts for more of grilled, poached, roasted and steamed foods rather than picking foods which are deep fried.
While eating at a buffet, browse all the items and pick only 3-4 best items that will make way to your plate and stomach for that meal. Avoid tasting too many things, or overloading your plate with more food.
Enjoy fresh fruits for dessert. Try the local, seasonal fresh fruit such as mangoes, jackfruit, papayas and pineapples. Treat yourself to a sweet dessert only once in a while, or split dessert with a friend.
Always enjoy the local cuisine and fresh foods available rather than choosing your preferred foods. Give a visit to local markets. They are the ideal place to get a real experience of local culture. It is also a great place to find fresh, flavorful, whole foods, traditional food items. They are always fresh and bubbling with healthy nutrients.
Limit your alcohol intake and opt for more of healthier drinks. Alcohol can dehydrate you and make you lethargic the next day. Choose more of water-based drinks rather than opting for soda.
After a tiring sightseeing day and lots of outside eating, de-stress your body with a cup of warm lemon water, or a cup of green tea easily available in hotel rooms. You can also carry some carom seeds with you and drink warm ajwain water (carom seeds) before dozing off!
Look for sports or recreational activities around your destination. Swimming, tennis, hiking, trekking, kayaking, cycling, or a simple walk around can help you have some adventure and stay active through your holiday.

Going on a vacation is a great time to enjoy a relaxing time with friends and family. Staying on track with healthy eating is easy when you plan ahead and choose wisely. Hope these tips help you stay healthy, fit and enjoy your holidays to the max! Do let us know how you manage to stay healthy on a vacation in the comments below! You can find more tips such as this one, here. You can also get these healthy tips directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

May 12, 2024 By GOQii Editor 131 Comments

Sugarcane and its 10 benefits

I seldom know a person who hates Sugarcane and does not crave for Sugarcane juice when thirsty. Sugarcane juice with ice is a hit among Mumbaiites. On a hot sultry afternoon have a glass of sugarcane juice and see how it rejuvenates and energises you. Sugarcane is known to provide energy and glucose to our body and gives us the strength to continue with our work. But, did you know that Sugarcane has many health benefits than just providing glucose to our body?

Sugarcane juice is not only like any other sweet juice but it has many other nutrients. Sugarcane juice is extracted from the cane and is nutritious and refreshing. It contains about 15 % natural sugar and is rich in organic salts and vitamins. The juice can also be used for drinking or sweetening. In hot summer days, it is a cooling drink. A little lime juice may be mixed in the juice to improve its flavour.

HEALTH BENEFITS OF SUGARCANE JUICE

The reason Sugarcane is a popular drink during summers is that it gives an instant kick of energy and quenches the thirst. Sugarcane juice is a good source of glucose which as we know, helps to re-hydrate the human body and gives it a boost of energy. So instead of your artificial energy drink, the next time you feel fatigued or dehydrated, consider drinking a glass of cane juice.

Even though cane juice tastes very sweet and has high sugar content, it is good for diabetic patients. It contains natural sugar which has a low glycemic index that prevents a steep rise in blood glucose levels in diabetics, so it can act as a substitute for aerated drinks for them. However, people with Type-2 diabetes should consume it in moderation and after consultation with their doctors.

Sugarcane juice is considered an alkaline forming food because of the high concentration of calcium, magnesium, potassium, iron, and manganese in it. Diseases like cancer cannot survive in an alkaline environment and that’s why studies show that it is effective in fighting cancer, especially prostate and breast cancer.

As sugar cane juice boosts protein levels in the body, it helps in maintaining the health of the kidney. Taken in a diluted form, with lime juice and coconut water, sugar cane juice helps in reducing the burning sensation which is commonly associated with urinary tract infections, sexually transmitted diseases, kidney stones and prostatitis.

The antioxidants in sugarcane juice help to fight infections and boost the immune system of the body. It also protects the liver against infections and helps in keeping the bilirubin levels in control. This is one of the reasons that doctors’ advice jaundice patients to drink sugar cane juice, as it is one of the few things that gets easily digested and does not put any pressure on the liver and also helps in reducing the bilirubin levels.

Sugarcane juice also acts a good digestive aid due to the presence of potassium. It helps in keeping the digestive system in good shape, prevents stomach infections and is considered to be particularly useful in treating the problem of constipation.

Studies show that sugarcane juice protects against tooth decay and bad breath due to its high mineral content. So save yourself the next trip to the dentist and drink a glass of fresh sugarcane juice to get shiny white teeth.

Deficiency of nutrients in the body can easily be noticed by looking at the health and condition of your nails. If you have brittle discoloured nails that have white spots on them, then it’s time to add sugarcane juice to your diet. It contains everything to give you those strong shiny nails that would look pretty even without a nail polish.

Sugarcane juice has been discovered to be good for those people who are struggling with febrile disorders. Febrile disorders result in fevers, which can lead to seizures and loss of proteins in the body. It is quite common in infants and children. Sugarcane juice helps in compensating the lost protein and helps in recovery.
When it comes to healthy skin, alpha hydroxy acids are supposed to have a lot of benefits. They fight acne, reduce blemishes, prevent ageing and help in keeping the skin hydrated. One of the most effective alpha hydroxy acids is glycolic acid and sugarcane, is one of its few natural sources. Just apply sugar cane juice to your skin and let it dry or add it to your favourite face mask and scrub. Use it regularly to see the effect.

While the advantages of sugarcane juice are many, it is essential to ensure that it is extracted in a hygienic manner. It’s also important to use and consume the juice as soon as it is extracted because it tends to get oxidized within 15 minutes.

So Sugarcane is not only beneficial for your health but also good for your skin. It’s a miracle drink for a healthy lifestyle which is also tasty. Let go of those artificial drinks and soft drinks and go for ‘Sugarcane Juice’. But, be safe and drink it keeping the hygiene conditions in mind.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

May 11, 2024 By Trupti Hingad Leave a Comment

Hidden benefits of used tea bags

Tea is Indians favourite beverage. Tea is known for many beneficial properties that it contains. Whether it is black tea or green tea or white tea…there are numerous health, home and cosmetic benefits attached to tea. Tea bags once used do not necessarily need be thrown away in the trash once they have been dunked and seeped into the boiling water and milk if you are using any.

Let me share a couple of hidden benefits of used tea bags

Tea bags for your eyes: The number of antioxidants present in tea makes it ideal when it comes to banishing those dark circles. After use, you can freeze these tea bags and press it on to your eyes for few minutes the next day. This will help in lightening the area and reducing the puffiness under the eye.

Tea bags for food flavouring: You can use tea bags to flavour the dishes too. This can be used as a robust condiment with pasta, grains, and chicken. You can use these tea bags in the water which will be used to boil grains and pasta so that the flavour can get infused in these ingredients. You can use flavoured tea bags like chamomile and cinnamon to make a difference to the dish that you are preparing.

Tea bags in the garden: In a large garden or small pots, you can use tea bags in the water used for watering plants. This will help in preventing the onset of any kind of fungal infection as far as the plants go.

Tea bags to deal with odours: Tea bags can be placed in muslin clothes and hung on rods and placed in corners to acts as deodorising agent. You can place these tea bags in the refrigerator too so that you can eliminate the various scents and odours that are not too pleasant.

Tea bags for cleaning: You can use tea bags to clean your rugs and carpets. These can be frozen before they are opened and the dried tea leaves can be spread over the various stains before being brushed away. This will lighten the stains gradually. Use the teabags to rub furniture and floor scratches to make them disappear.

Tea bags for healing sores: Chill a used tea bag in the freezer. Once it’s cold, place it on your canker sore. The cold plus the tea’s healing properties will help your sore feel better faster.

Tea bags for stopping bleeding on cuts: When a kitchen injury strikes while slicing and dicing, staunch the blood flow fast by saturating a black tea bag with hot water, then holding it against the injury for 30 seconds. The tannins in the tea will quickly clot the blood so you can cover the cut with a bandage and get back to whipping up your delicious dinner.

Tea bags to keep iron vessels rust proof: To make sure that your skillet stays rust-free by wiping it with a damp used black tea bag after every cooking session. The tea’s tannins will coat the pan with an invisible protective layer that prevents rust-causing oxidation.

Don’t discard those used tea bags just yet! Embrace their hidden potential and explore the multitude of ways they can enhance your life, from skincare to household chores. Give these inventive uses a try and make the most out of every cup of tea. We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce