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Yogurt: The miracle food

It is middle of summer and the temperature is rising day by day. It is during this season that you need foods that keep you cool. The one such miraculous food is ‘Yogurt’. It’s miraculous only because it does miracles to our health. Yogurt is one of the Functional foods which posses’ special functions to human health. Let’s understand why it is a miracle food?

Let us understand the nutritional benefits and contents of yogurt. Yogurt is made from milk and therefore one can get a dose of animal protein (about 9 grams per 6-ounce serving), plus several other nutrients found in dairy foods, like Calcium, Vitamin B-2, Vitamin B-12, Potassium, and Magnesium are in Yoghurt.

Yogurt is also a “probiotic.” Probiotics are “friendly bacteria” that are naturally present in the digestive system. Live strains of these “good bacteria” are also found in many yogurt products.

Potential benefits of Yoghurt:-

1: Yogurt May Help in the Gut Health –

Yoghurt helps in controlling certain gastrointestinal conditions, including lactose intolerance, constipation, diarrheal diseases, colon cancer, inflammatory bowel disease, Helicobacter pylori infection, and allergies. Yogurt is a boon to patients with these conditions and have benefitted because of innate immunity response created by yogurt and improvement of healthy bacteria in GI tract.

2: Yogurt Boosts the Immune System (including gastrointestinal and respiratory infections) –

Yogurt makes us strong by providing immunity. Given the right circumstances, eating yogurt may help protect the intestinal tract. As a result, yogurt has great potential as a protective, anti-infection agent. Increased yogurt consumption might help increase one’s resistance to immune-related diseases such as cancer and infection, particularly gastrointestinal infection. So we have the power to increase the immunity in such conditions. Why not opt for one cup everyday during your snacks time to stay away from these conditions.

3: Yogurt may help Prevent Osteoporosis – 

If you’re suffering from postmenopausal osteoporosis, consuming a little cup of yogurt each day can make a big difference! As I said earlier, this healthy snack is packed with calcium and several other nutrients that help postmenopausal women maintain strong and healthy bones. Those who are concerned about developing osteoporosis or are looking for a way to help manage the disease should incorporate more of this tasty and powerful food into their diets.

4: Yogurt may reduce the risk of High Blood Pressure – 

In today’s time there are lots of people who suffer from high blood pressure. We generally do control over our diet to control that condition, but do you know we don’t need to watch calories while having Yogurt…..Why?

Eating yogurt is more satisfying, so we are less likely to reach for higher-calorie sources of calcium and protein. Being lower in fat, it is less likely to stick to the insides of our blood vessels. The potassium in yogurt, almost 600 milligrams per eight ounces, may help flush some of the excess sodium out of your body.

Well that’s Good news for all.

5: Yogurt helps in weight management –

Weight loss and weight gain, these two are the major points of concern for most people. Yogurt is the right answer for both those who want to lose weight and for those who want to gain weight. It has proven to help in weight loss as well as healthy weight gain, which shows that it stimulates happy hormones to reduce visceral fat hence reducing belly fat. In weight gain also it has shown to improve weight without disturbing the waist circumference…..isn’t it a magic ?

Some other benefits are………………….

6: Yogurt Lowers the Risk of Metabolic Syndrome

7: Yogurt helps in Lactose Absorption in Lactose-Deficient Patients

8: Yogurt leads to Healthy Ageing

9: Yogurt May Help You Feel Fuller

10: Yogurt lowers the risk of Colon Cancer 

11: A cup of yogurt a day can help you recover faster after a workout

This single food provides us with lots of benefits and hence it is recommended that Yogurt is included in your regular diet in a balanced amount.

With its numerous health benefits ranging from improving gut health to aiding weight management, yogurt truly deserves its title as a miracle food. Incorporate this nutritious snack into your daily diet to reap its full potential and support your overall health and well-being. 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 

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Hypertension: Know it to Avoid it

Hypertension Day John, 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, John 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 mmHg. The news left John tense and scared, realising 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, John began researching ways to improve his health. He discovered a holistic approach to wellness that includes personalised coaching, fitness tracking, and health insights. Through expert guidance, he learned strategies to manage his hypertension, leading him towards a healthier lifestyle and helping him combat the impact of his stressful job and sleepless nights.

Understanding Blood Pressure

Blood pressure is the force exerted by the blood against the walls of the blood vessels. The pressure depends on the heart’s workload and the resistance within the arteries. A normal blood pressure reading is 120 (systolic)/80 (diastolic) mmHg, while hypertension is diagnosed when readings consistently exceed 140/90 mmHg. Since blood pressure fluctuates throughout the day, at least three separate readings taken two hours apart are required to confirm chronic hypertension.

Types of Hypertension

  1. Primary Hypertension: May result from factors like plasma volume and hormonal regulation of blood pressure, or lifestyle and environmental influences.
  2. Secondary Hypertension: Develops as a complication of other conditions such as diabetes, thyroid disorders, kidney disease, sleep apnoea, or certain medications.

What Can Lead to Hypertension?

  • Stress – Chronic stress contributes to high blood pressure.
  • Underlying Health Conditions – Diabetes, cardiovascular disease, chronic kidney disease, and high cholesterol can increase risk.
  • Alcohol & Tobacco Use – Both can significantly raise blood pressure and cause other health issues.
  • Age & Gender – Hypertension is more common in individuals over 60, though lifestyle factors are causing an increase in younger adults. Men are more prone at a younger age, whereas older women experience a rise in BP due to hormonal changes.
  • Obesity & Poor Diet – Excess weight and consumption of processed, fatty, and high-salt foods increase the risk.
  • Lack of Physical Activity – A sedentary lifestyle can worsen heart health.
  • Genetic Factors – A family history of high blood pressure may contribute, but healthy habits can override genetic predispositions.

If you fall into any of these categories, it’s time to take proactive steps to maintain your health.

Your Daily Routine for Managing Hypertension

  1. Start your morning on a positive note – Be grateful, relax, and avoid rushing into stressful tasks.
  2. Eat a balanced diet – Include whole foods, fresh vegetables, fruits, lean proteins, and healthy fats while avoiding junk food.
  3. Reduce salt intake – The WHO recommends limiting salt to under 5g per day to reduce hypertension risk.
  4. Exercise regularly – Aim for at least 45 minutes of moderate activity daily.
  5. Avoid smoking & alcohol – Eliminating these habits can significantly lower blood pressure.
  6. Maintain a healthy weight – Strive to achieve and sustain a healthy BMI.
  7. Practice relaxation techniques – Pranayama, yoga, and meditation help reduce stress and improve heart health.
  8. Monitor your blood pressure – Regular check-ups help detect issues early and prevent complications.

Why Managing Hypertension is Important

Long-term hypertension can cause arterial damage, leading to complications such as:

  • Heart Disease – Increases the risk of heart attacks and heart failure.
  • Stroke – Can result from restricted blood flow to the brain.
  • Aneurysm – A bulge in an artery that can burst, leading to severe internal bleeding.
  • Kidney Failure – High blood pressure can damage kidney function over time.
  • Hypertensive Retinopathy – Can cause vision loss or blindness.

The best way to prevent and manage hypertension is to prioritise both mental and physical well-being. By reducing stress, eating healthily, staying active, and monitoring your blood pressure, you can take control of your heart health and prevent serious complications.

Have you made changes to manage hypertension? Share your experience in the comments below!

#BeTheForce

⚠ Medication should always be taken as per your doctor’s advice, but remember—lifestyle modifications are the key to long-term health!

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.

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Tips to eat healthy and stay healthy while vacationing!

beach-coast-flip-flops

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:

  1. 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!
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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!
  8. Avoid picking up salads with heavy/creamy dressings and go for simple, green salad, fresh sliced raw veggies like cucumber, tomato, beetroot and carrots.
  9. Choose the GPRS rule which opts for more of grilled, poached, roasted and steamed foods rather than picking foods which are deep fried.
  10. 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.
  11. 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.
  12. 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.
  13. 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.
  14. 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!
  15. 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 

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Sugarcane and its 10 benefits

sugarcane

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

  1. 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.
  1. 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.
  1. 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.
  1. 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.
  1. 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.
  1. 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.
  1. 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.
  1. 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.
  1. 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.
  2. 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

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