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December 28, 2023 By Shreya Mukherjee Leave a Comment

Mastering New Year’s Resolutions: Unveiling the Secrets to Lasting Commitments!

As we edge closer to bidding adieu to 2023 and stepping into the vast possibilities of 2024, the tradition of setting New Year’s Resolutions looms over us. It’s that time of year when we pledge to shed old habits and embrace new beginnings.

Crafting these resolutions is the easy part, sparked by the optimism of a fresh start. Yet, as the year progresses, these promises often fade into the backdrop of our busy lives, forgotten amidst the daily grind.

Today, let’s dive into the art of choosing impactful resolutions and, more importantly, uncover the secrets to sticking with them throughout the year.”

“Why New Year’s Resolutions Matter: A Roadmap to Achieving Your Goals”

The onset of a fresh year sparks the drive for resolutions. It’s an ideal opportunity to chart new paths toward personal growth—be it mentally, emotionally, socially, physically, or intellectually.

Setting Tangible Goals:

Creating resolutions often involves vague objectives like “work harder,” “get in shape,” or “limit screen time.” Opting for specific and attainable targets, such as shedding a defined weight, establishing weekly routines, cultivating healthier habits, or a regular exercise regimen, fosters a solid plan for accomplishment. Clarity in objectives enables strategic and sustained focus throughout the year.

Curb Resolution Overload:

Selecting a myriad of resolutions can overwhelm and deter progress. Focus on a few tangible goals, progressing in manageable increments to maintain enthusiasm and momentum toward newer milestones.

Craft a Strategic Blueprint:

Detailed planning acts as the linchpin for success. It equips us to strategize effectively, anticipating challenges, and structuring viable solutions. Rushing headlong into radical changes, such as extreme diets or abrupt behavioural shifts, often backfires. Incremental changes, like modifying meal habits or incorporating brief exercises, prove pivotal in the pursuit of long-term objectives.

Stay Positive and Driven:

Initiating changes can be daunting, yet dwelling on negatives only hinders progress. Redirecting thoughts away from anticipated fatigue after workouts or the potential stress of quitting habits helps maintain momentum. Anchoring yourself to the envisioned benefits and embracing positivity significantly influences your journey’s success.

Embarking on a transformative journey requires smaller, consistent strides. Whether it’s aiming for weight loss or seeking tranquillity, gradual adjustments coupled with unwavering determination pave the way for a victorious and fulfilling resolution journey.

Ready to kickstart your transformative journey in 2024? If you need any help or guidance to set and achieve your New Year’s resolutions, consider subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

November 29, 2023 By GOQii Leave a Comment

Prioritize Prostate Health: Recognizing Warning Signs of Prostate Cancer for a Healthier You

We just celebrated International Men’s Day on November 19th, a day to honour the amazing contributions men make to our lives and society. But amid these celebrations, there’s one thing we often forget—men’s health, especially prostate health.

While we appreciate and applaud men on this special day, it’s vital to talk about the health challenges they face, with prostate health often ignored in our health conversations. Let’s start a dialogue about men’s health issues, with a focus on prostate health. It’s time we give this important aspect the attention and care it deserves, making our health conversations more holistic and inclusive.

Many men tend to ignore the strange symptoms they experience. They don’t want to complain or draw attention, so they keep quiet and hope it goes away. But sometimes, things get worse and they end up in the hospital with problems like trouble urinating and feeling tired all the time. That’s when their loved ones get worried. And that’s when the doctor tells them they have prostate cancer. That’s the wake-up call, showing them how they neglected their health. This example shows the importance of knowing the warning signs of prostate cancer for better prostate health.

Prostate cancer is a serious health threat that affects millions of men worldwide. It’s crucial to educate men about its risk factors, symptoms, and treatment options, as early detection can make a big difference in outcomes. International Men’s Day is an opportunity to urge men to prioritize their health, get regular check-ups, and talk to their doctors about any concerns.

Prostate cancer is one of the most common cancers in men, with tens of thousands of new cases diagnosed every year. According to the Global Disease Burden of Diseases, Injuries, and Risk Factors Study of 2019, there were 94 million men aged 40 and above with prostate hyperplasia (an enlarged prostate) globally in 2019, a 70.5% increase from 51.1 million in 2000. Source: [Global Disease Burden of Diseases, Injuries, and Risk Factors Study of 2019]

It’s vital to raise awareness about prostate cancer, so men understand the risk factors, symptoms, and screening options. Early detection can greatly improve the chances of successful treatment and survival. Yet, many men skip regular check-ups and screenings, leading to late diagnoses and limited treatment choices. Moreover, social stigmas around men’s reproductive health often prevent open discussions and awareness about prostate cancer. It’s essential to learn about the potential red flags and preventive measures for optimal prostate health.

Warning signs of prostate cancer often show up as changes in urination, such as difficulty starting or stopping, weak flow, frequent night-time urination, or a feeling of incomplete bladder emptying. It’s important not to ignore these symptoms and seek medical advice as soon as possible.

Other signs like blood in urine or semen, and pain in the pelvis, lower back, or hips could also indicate underlying problems that need medical attention, even though they might also be caused by non-cancerous conditions.

Moreover, general symptoms like unexplained weight loss, fatigue, or loss of appetite should not be overlooked. Individuals with a family history of prostate cancer should be especially careful about monitoring their prostate health due to increased risk.

Regular doctor visits for check-ups and screenings, including prostate-specific antigen (PSA) tests and digital rectal exams, are crucial. These tests are not perfect, but they can help flag potential issues, leading to further diagnostic steps.

In summary, better prostate health means knowing the warning signs of prostate cancer and taking proactive steps. By being aware of symptoms, following regular check-ups and screenings, and discussing any concerns with your doctor, you can improve your prostate health and well-being. So, the next time you celebrate International Men’s Day, don’t forget to take care of your prostate health. It might just save your life!

#BeTheForce

November 23, 2023 By Farida Gohil 2 Comments

Top four reasons why diets fail?

The battle of the bulge is on –any movement on the scale yet? “Losing weight is one of the top resolutions made every year, yet only 20 percent of people achieve successful weight-loss and maintenance,” says Jessica Bartfield, MD, internal medicine who specializes in nutrition and weight management at the Loyala Centre for Metabolic Surgery & Bariatric Care.

Despite the fact that two-thirds of Americans say they are on a diet to improve their health, very few are actually decreasing in size. According to Bartfield, “Dieting is a skill, much like riding a bicycle, and requires practice and good Instructions.” But, this is not a case unique to the Americans alone, it is the case with most people on the heavier side and who go on diets to lose weight. Their constant complaint is that they do not lose weight.

Here are top four reasons why dieters don’t lose weight?

Underestimating Calories Consumed

Most people underestimate the number of calories they eat per day. Writing down everything that you eat-including drinks and “bites” or “tastes” of food – can help increase self-awareness. Pay attention to serving sizes and use measuring cups and spoons as serving utensils to keep portions reasonable. Foods eaten outside of the home tends to be in much larger portion sizes and much higher in calories. So try and look up nutrition information of your favourite take-out meal or restaurant and select a healthy meal before picking up the phone or going out to eat.

Overestimating Activity and Calories burned

Typically you need to cut 500 calories per day to lose 1 lb (pound) per week. This is very difficult to achieve through exercise alone, and would require 60 minutes or more of vigorous activity every day. A more attainable goal would be to try and increase activity throughout the day and get a total of 30 minutes of moderate to vigorous exercise most days of the week. Buy a tracker to track your steps; try to increase your goal of 10,000 steps per day. But, be careful – exercise is not an excuse to eat more!

Poor Timing of Meals

You need a steady stream of glucose throughout the day to maintain optimal energy and to prevent metabolism from slowing down. Eat breakfast everyday within one hour of waking up, then eat a healthy snack or meal every two to three hours. Try not to go longer than 5 hours without eating a healthy snack or meal to keep your metabolism steady.

Inadequate sleep

Studies have shown that people who get fewer than six hours of sleep have higher levels of ghrelin, which is a hormone that stimulates appetite, particularly for high-carbohydrate/high-calorie foods. In addition, less sleep raises levels of cortisol, a stress hormone which can lead to weight gain.

Avoid doing the above mentioned, avoid go on diets and have a normal balanced meal daily and you will be able to maintain your weight and health.

Good health practices are more than just learnt, they become a regular habit and a way of life.

If you found these tips valuable and have more questions or thoughts to share, drop a comment below! Explore more insights on maintaining a healthy diet through Healthy Reads. For personalized information and guidance, subscribe to GOQii’s Personalised Health Coaching here.

#BeTheForce

November 19, 2023 By Anusha Subramanian 3 Comments

Why is it difficult to make a lifestyle change? – 6 tips to follow

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 mid-way. 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 sometime or the other in our life. 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 take time and require support and lots of patience.

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

1. Start small. After you’ve identified a realistic short-term and long-term goals, break them down further into small steps that are well defined and can be managed and measured. If your long term goal (6-8 months) is to lose 20 kilos then a good monthly goal would be to reduce about 2 kilos a month in a healthy way. Physiologically too smaller goals gives you sense that it’s achievable and keep you motivated for the long term goal. Look at healthy eating options, eat smaller meals at regular intervals and balanced meals, and replace a dessert with a healthier option, like yogurt. 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. That is because behaviors develop over the course of time and 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 about within yourself to become healthy and fit. The problem arises when you try to change things really fast.

3. Have a buddy or a personal coach or trainer: It can be anyone from a friend, to a family member, a co-worker or your personal trainer who you want to walk with you in your path to a healthy lifestyle. It works well for both the buddies. 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 successes makes the work easier and the mission less intimidating.

4. Make a plan that you will stick to. You have to plan in such a way that it will be your guide on this journey of change. Think out of the box and have things in your plan which you have never done before like an adventure or going for sport climbing (artificial wall climbing). But, don’t go haywire and be specific. Time manage well. Detail the time of 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 dairy in which all of these task 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 towards health will help you to not slack. 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.

Making the changes that you want takes time and commitment, but 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.

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, no matter how good a plan you make yourself …but 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. Remember it is not about proving to anyone but yourself.

Remember, your journey to a healthier lifestyle is ongoing. With the right support, guidance, and self-motivation, you can overcome the challenges and make those positive changes. Seek a personal coach or trainer if needed – having someone to walk this path with you can be a game-changer. Your goals are achievable, and your well-being is worth the effort. Keep moving forward and consider subscribing to GOQii’s Personalised Health Coaching here for expert assistance on your path to a healthier you!

#BeTheForce