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April 30, 2021 By Srini 1 Comment

Sleep Series: Sound NOT OK Please! Everything You Need To Know About Sleep Apnea

Good sleep is ironically referred to as Sound Sleep. While “sound sleep” is Ok, sleep with “Sound NOT OK please!” Snoring is the “Lead Indicator” for sleep apnea. 30% of Males and 15% of females snore. Most of the male snorers beyond age 40 have a high chance of Sleep Apnea.

During sleep, the body parts relax and for few of us, the muscles around the air passage – throat and tongue – collapses (relaxes) and obstructs the airway. This:

Stops flow of air to lungs
Breathing stops
Oxygen level in the blood goes down – less than 90%, Co2 rises
Brain detects the low level and URGENTLY REACTS!

The brain sends signals to wake up, but to the collapsed parts only (normally the person still continues to sleep – hence he just does not know the issue) and then the cycle continues.

During Apnea, there are complex harmful hormonal reactions in the body: https://www.hopkinsmedicine.org/news/media/releases/more_evidence_untreated_sleep_apnea_shown_to_raise_metabolic_and_cardiovascular_stress

Sleep Apnea kills slowly! Sleep Apnea unleashes Diabetes and Hypertension and lethargy of course, among a myriad of other diseases. I first noticed that I may have apnea since I felt very sleepy in office meetings. That they were boring is another reason, but I felt sleepy in ALL meetings! I was tired and lethargic.

How I Tackled Sleep Apnea

My “sound sleep” was like a Lion’s Roar! I heard my recordings – first it was my wife who talked about it, then even my sons, who sleep in the adjacent room. That’s the time, coincidentally, GOQii folks were discussing sleep apnea, CPAP machines, etc. There was a free polysomnography (sleep test) going on offer and I grabbed one. The results confirmed a mild version of apnea and I promptly purchased a Philips APAP (more advanced than CPAP) machine.

I struggled to get used to sleeping with a face mask but as I got used, the benefits were telling! I invariably woke up fresher, singing a song and ready to Carpe Diem. I was more attentive in meetings (asking even tougher questions) and then the health benefits began pouring in – my hypertension plummeted, and the quantum of medicines dropped – my overall quality of life improved

The reason why I shared my personal story bit more elaborately:
I had a sleep problem that resulted in

Low productivity
Stress and strain as I worked hard to compensate for the low productivity
Irritability due to poor sleep – bad 360 degree feedback
I was taking more coffee to stay awake – resulting in further loss of sleep – caught in a vicious cycle (read caffeine and sleep here)
Suffered from an avoidable hypertension issue for at least 15 years and took all kinds of beta blockers resulting in even deadlier side effects
I HAD NO CLUE and sadly NOT EVEN MY DOCTORS
NO doctor EVER asked me ANY questions about my snoring or sleep quality – NOT a comment on the Doctors, but on the system, treat for the “symptoms” that we narrate.

Therefore, YOU ARE ACCOUNTABLE for your HEALTH!

Talk to your body, understand the signals (language of body) it is sending – even better, measure it regularly
In Mumbai, I found just two sleep doctors on Google – I consulted with one of them. (Just 2 for Maximum City? No wonder Mumbai is a city that does not sleep)
I read Matthew Walker’s book on Sleep, read many blogs and watched many Videos
Used CPAP Machine, understood its readings, correlated with GOQii Smart Vital readings and made corrections to lifestyle
Invested in upgrading my bedroom
Experimented with a few foods (next/last blog) and adapted what was suiting me
Then, finally decided to share it on LinkedIn, because that is my community

Summary

Sleep Apnea is MORE common than what gets detected and treated
Sleep Apnea is not just a health problem, it is the biggest killer of productivity – HR Folks, note this!
Low productivity results in even more hard work for knowledge workers
Responsible for ALL MAJOR lifestyle chronic illnesses like Diabetes and Hypertension
If you feel sleepy in the office before lunch, then watch out, you may have sleep apnea whether or not you snore ( feeling a bit sleepy during the second half is ok)
If you are over 40, then I strongly advise you to consult a sleep doctor and take a polysomnography test. Make it part of the Master Check Up
If you snore, then do not wait, get yourself tested for apnea

Modern CPAP and APAP machines are fantastic. They are as comfortable as they can get and they give you a comprehensive MIS on your sleep the next day. More importantly, they have high quality air filters, which filters pollutants and smaller dust particles – that’s an added benefit!

We hope this article on Sleep Apnea helps you! Watch out for the next and final article on the Sleep Series by Srini. For more on sleep, tune in to LIVE sessions by experts on GOQii Play.

To get your GOQii subscription, download the app or click here: https://goqiiapp.page.link/wssu

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April 28, 2021 By Mrinali Dwivedi 1 Comment

All You Need To Know About Irritable Bowel Syndrome (IBS)

Irritable Bowel Syndrome (IBS) is an umbrella term for a long standing functional (relating to the function of) gut disorder that affects around 1 in 10 people worldwide. It is more common than you may think. It has now been recognized as the most common debilitating gastrointestinal disorder in the general population globally.

Classically, IBS manifests as abdominal pain or discomfort, that is relieved by passing stools or is associated at its onset. With an alteration in the stool frequency (either an increase or decrease) or a change in the appearance of the stool (to either loose or hard). There is still a lot that is being researched about this disorder, and although there is currently no cure, we can still manage the symptoms and live a quality full life!

What Causes Irritable Bowel Syndrome?

While the main causative factors of this disorder are uncertain, it is considered to be caused by a play of numerous physical as well as emotional factors. Physical factors being lack of physical activity, improper dietary habits and poor sleep quality, coupled with a number of emotional stressors and impaired mental health. Research has shown that those who endure extended periods of stress, anxiety and depression, are more prone to experience IBS related symptoms & vice versa. However, people who consume high doses of antibiotics or antidepressants, are more likely to experience this symptom complex.

What Are Its Symptoms?

The symptoms of this disorder vary individually. They can range from constipation, diarrhoea, bowel movements that are alternating between constipation and diarrhoea, bloating and abdominal pain/discomfort. Symptoms can be exacerbated on intake of certain foods and drinks, called ‘triggers’ or on days that the individual is experiencing poor sleep or excess mental pressure.

Note: If you are experiencing any other symptoms such as unexplained weight loss, blood in the stools, a prolonged change in bowel movements for 6+ weeks or have a family history of bowel cancer, consider consulting your General Practitioner.

How Can It Be Managed?

Diet and Lifestyle

Keep a Symptom diary to help identify potential trigger foods
Practice Mindful eating: Eat slowly without any distractions like television or mobile phones
Yoga and Physical Exercise can help reduce stress and some symptoms. It also aids in maintaining a healthy weight status.
A varied diet is the key to microbial diversity. Having a balanced meal with foods from different food groups helps maintain gut microbiota
Limit fruits to 3 portions/80g a day. This is because of the fiber profile of fruits that may interact with gut mobility
Probiotics may improve symptoms, yet an individualised approach is needed

Food and Drinks

Avoid long gaps between eating. Regular meal timings and controlled portion sizes prevent symptoms from exacerbating
Consume lots of fluids, approx 6-8 glasses a day. However, limit fizzy drinks
Spicy foods can irritate the gut lining, especially if used with highly flavoured ingredients such as too much onion and garlic. Limit them!
Caffeine should be reduced to less than 3 cups a day (tea/coffee)
Reduce Alcohol intake to 30-60ml or even lesser per week
Resistant Starch is seen to exacerbate symptoms. Reduce the intake of cooked and cooled carbs like frozen pizza/cold pasta, day old boiled potatoes, etc. or refined wheat flour products like bakery products

We hope this article helps you manage Irritable Bowel Syndrome. Do leave your thoughts in the comments below and share this article with someone who needs to read it! For more on living a healthy lifestyle, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

To get the right guidance for lifestyle issues such as IBS, Subscribe or Renew your GOQii subscription now: https://goqiiapp.page.link/wssu

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April 17, 2021 By GOQii Leave a Comment

Take The Best Route Forward! Lakshmi Ajitha Gets Healthier With GOQii

Being healthy is a consistent effort. No amount of crash dieting or overworking yourself at the gym for a few months can resolve health issues which have piled up over months and years. Many people find it difficult to follow a healthy routine. Sometimes, all you need is a little encouragement and the right guidance to get you started – something out player Lakshmi Ajitha realized through her association with GOQii!

Life Before GOQii

Lakshmi Ajitha is a 33 year old working professional from Bengaluru. She said that she’s always been on the heavier side since puberty. Post marriage, her weight only increased due to hormonal and lifestyle changes. Since the lockdown in March 2020, she only gained another 5-7kg. When someone would comment on her weight, she would turn to crash diets and quit them with zero consistency. Junk food, indulgence in sweets with no restrictions, eating out and lack of physical activities only contributed to her weight gain and slowly, all sorts of health issues such as thyroid and PCOS began creeping up on her.

In August 2020, a fitness challenge was rolled out in her company, and all who registered, received a GOQii tracker with 3 month subscription. Being someone who always lacked the inclination to do any kind of activity, she thought this might finally motivate her. So, she registered for the challenge and then there was no looking back.

Changing Habits To Improve Lifestyle

Lakshmi says though she received the tracker and had a coach assigned, she never took it seriously for at least a month. Then in October, when she was away on a 2 week vacation, there were numerous messages on her app from her Coach, expressing concern over her inactivity and not interacting with her. She felt there was someone who was really worried about her health and wished to help her.

She then had a call with her GOQii Coach Priyanka Mangla, who understood everything about her lifestyle, diet pattern and daily routine. She then slowly introduced small changes like a basic walk everyday to complete 5k steps, increasing water intake and cutting down on her tea intake from 5 cups a day to just 2 cups in a week. These changes also included avoiding maida, all kinds of processed food, reducing rice intake while increasing fruit and vegetable intake. Most importantly, her Coach taught her how to control sweet cravings which was a major challenge.

Lakshmi Ajitha says her coach never forced anything, always gave alternatives and gently guided her to the right foods. She always gave a reasoning as to why she should or shouldn’t do something. The Coach was also strict with her logging food and activity everyday.

Lakshmi says the best thing she liked about her Coach was that she appreciated even the smallest of her achievements, understood her body and suggested suitable options.

On the physical activity front, the third month saw her completing 10k steps everyday and thereafter, she was slowly introduced to basic bodyweight exercises. Sometime during December, she experienced knee pain which turned out to be OsteoArthritis. Her coach shared exercises which would not strain her knees and now the pain is very mild and only aggravates if she does any jumping activity.

Results After 6 Months Of Making a Lifestyle Change

Her weight reduced by 14kg over the last 6 months. In October and November, where her monthly cycles used to be completely unpredictable, now they have regularised and that too without any medication. Her TSH which used to hover between 7 and 12 until October last year, has come down to 1.4 when she last checked in February.

Lakshmi says what she liked about GOQii is that they focus on giving the best routes for the user rather than constantly nagging them about different plans and subscription renewals. She feels that’s the reason why she preferred to stick to GOQii rather than switch to competitors. She also finds GOQii Play as a huge repository of interesting and varied content.

In her own words, “Taking the first step is the most challenging and Priyanka did manage to break through my laziness and pulled me on the track to good health! Her concern seemed genuine and she was well qualified which further gave me the confidence to follow her instructions”.

Does Lakshmi Ajitha’s story inspire you to make a lifestyle change? Then download the GOQii App and subscribe now! To read more inspirational stories, check out Healthy Reads.

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April 8, 2021 By Srini Leave a Comment

Sleep Series: The Chemistry of Sleep

Difficult to believe? Yes it is true. The perfect sleep is the result of a complex reaction from 2 main chemicals. Adenosine is a neurochemical which accumulates during “wake” and drains during “sleep”. Imagine a specially made hourglass, but one which builds up for approx. 16 hours of our wake cycle and drains within 8 hours of our sleep cycle. The receptors of Adenosine inform the brain that “stock levels are up” and it is time to relax and sleep. As sleep kicks in, stock levels of Adenosine goes down and receptors send a “wake up” signal to the brain.

Adenosine is the primary inducer of sleep-wake cycle. It reduces neural activity and sets you to start sleep. Interestingly, Caffeine blocks the Adenosine receptors and creates the opposite effect. There we go – as to why we feel a bit fresh and brisk after a cup of coffee – it is an illusion we create by confusing the brain! The body’s excretion system works hard to flush Caffeine. It takes 5-6 hours to flush out just 50% of this possessive chemical.

I’ve mentioned Adenosine over Melatonin as the primary sleep chemical because I wanted to impress upon the impact of Caffeine. We take Caffeine in many forms – Coffee, Cola, energy drinks, etc. Caffeine also impacts the Dopamine and Serotonin chemical reaction, thereby causing a significant disruption of the normal neural activity.

Do let Adenosine do its job naturally, you will sleep on time and naturally! Caffeine interferes with several hormonal/neurochemical reactions related to sleep. Do not consume Caffeine beyond lunchtime and in any case, beyond 4pm.

The Magical Darkness Hormone – Melatonin

Melatonin is the second chemical responsible for enabling “onset” of sleep. It detoxifies the body of free radicals and other toxins. It starts secretion as soon as darkness sets in and it peaks by midnight. The synthesis of melatonin occurs through a multistep complex chemical process:

It all starts with food – food contains an amino acid called tryptophan. Foods like Milk, oats, nuts contain more tryptophan.
Tryptophan is absorbed from the bloodstream to the pineal gland in the brain.
First, tryptophan is converted to another amino acid and then to a brain chemical called Serotonin. 2 Enzymes are involved here!
Serotonin’s conversion to melatonin involves two more enzymes.
All chemicals discussed here follow complex routines and they are part of a chain which is amazingly responsible for the onset of sleep. On top of it all, there is a closely coordinated play of the “Brain-Gut complex” to get this right!

How Can You Aid This Natural Process For Good Sleep?

DON’T intervene in the natural process! Supplements can’t get you anywhere near the good quality sleep offered by this natural process.

Beware of Caffeine! – Stop post lunch consumption
Consume foods high in tryptophan – consult your GOQii coach
Gut (Serotonin storage) has its role in sleep, so keep it clean and healthy
Get used to darkness after dinner to catalyze natural Melatonin

Adenosine has other functions such as certain cardiac functions as well. This article does not deal with them. An enzyme is a biological catalyst that speeds up the rate of a chemical reaction and an amino acid is an organic acid used to make proteins usually obtained from food. OTC Melatonin – a small dose is usually fine to get over jet lag.

We hope this article on the Chemistry of Sleep helps you! Stay tuned for more from the Sleep Series by Srini! To read more about sleep and sleeping techniques, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce