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July 11, 2016 By Aditi Save 7 Comments

Is Acne just a skin problem or a diet problem?

Acne is a common problem that we have all had while growing up or continue to have it. It’s irritating, we hate it and have also tried to beat it with the numerous types of skin care treatments. For a few these treatments have proved good but, for many the acne burst returns back may be at the same spot as before even after taking the utmost care.

One tends to wonder what is the cause for acne to keep occurring and re-occurring? The heightened cause of acne is a complex interaction of changing hormones, sebum, overgrowth of bacteria and inflammation.

To get a better understanding of this, let’s get deep into the skin structure,

We all individuals have a small sebaceous glands which lie just under the skin surface. These glands make the oil (sebum) that keeps the skin supple and smooth. Tiny pores on the skin allow the sebum to come on to the skin surface. Some of these pores get blocked due to the skin on top of the pores get thicker by combining with the dead skin cells that are shed into the pores. Thereafter, we notice tiny spots known as blackheads and whiteheads that block the pores.

As a rule, the more sebum that you create, the greasier your skin feels and the worse acne is likely to be trapped and this is an ideal situation for a germ (bacterium) to live and multiply on that. If a large number develop in the trapped sebum, the immune system may react and cause inflammation.

Often in women, the acne will break out in the exact same area mostly around their menstrual cycle. This may be related to hormones. This may be called as ‘stress’ area – a certain area on your face where whenever your immune system is compromised due to stress or illness, acne occurs. That pore may be damaged from picking or squeezing it in the past or a ‘natural’ weakness in the pore walls. It is unable to keep oil and infection out as easily and inflammation takes place frequently. Sometimes, a recurring pimple is because there is inflammation still very deep within the skin. While the surface may disappear temporarily, it is still there under the surface.

We can’t do much when it comes to the hormonal changes but, the other causes of acne is food intake. Certain foods like bad fats in fast foods and junk foods, processed and refined foods especially sugar, white bread, processed breakfast cereals, white rice, chips, cookies and cakes, full fat dairy products causes spike in blood sugar levels and lead to acne.

The key is to eat foods that keep your blood sugar and body pH alkaline steady. Here are few tips…

*Vegetables namely cucumbers, peas, cauliflower,beetroot, broccoli, lemons, leafy vegetables. The more vegetables you have the clearer skin you get.

*Omega 3 oils namely walnuts, flaxseeds, chia seeds, sesame seeds, fish and fish oils.

*Antioxidants mainly like VitA, Vit E and zinc like pumpkins, sweet potatoes, carrots, papaya, nuts like almonds, peanuts, shellfish, avocados and mushrooms.

*Water and High Fiber Foods for adequate hydration and detoxifying the body.

It never happens that one plan suits all, so you can experiment to find a perfect balance between the skin and body changes, maintain a diary, observe the changes, track them and carve out the best suitable food plan for a healthy and clear skin.

There are many factors that contribute to acne and diet is just one of them. Along with eating clean and avoiding acne triggers, a good skin care routine like using correct face wash, sporting a sunscreen daily and moisturizing your skin is vital to maintaining a clear complexion.

July 7, 2016 By Saba Mirza 3 Comments

Are you craving for Sugar?

If you are someone who is trying to control your urge of eating sweets but, in the end give in and eat them, then this article is apt for you.

To begin with I would like to clear the myth that ‘If you are craving for sweets it means that your body is in dire need of sugar’…this is an absolutely lame excuse by sugar lovers. If that was the case then your body is always in a need of other nutrients, then why don’t you ever crave for fruits, vegetables or cereals and pulses for that matter.

Her are few reasons you just want to grab that chocolate bar

A) After the Meals

Sometimes you crave for sugar even after a filling meal- the reasons might be Habit, Your meal type and the signal from your brain.

HABIT: Studies suggest that regular consumption of sugar and sweets causes changes in your brain’s neurochemical network and it will always remind you to have that sweet even after you have had a complete meal.

MEAL TYPE: Evidence suggest that meals which are rich in carbohydrate tend to make you crave for more sugar rather than the meals rich in proteins and fats.

BRAIN CHEMISTRY: A Carbohydrate rich meal causes high levels of glucose in your body which in turn directs the brain to release ‘serotonin’ which is mood elevating neurotransmitter…it gives your body a sudden high and as the glucose levels from simple carbohydrates settle down immediately, your body again demands for that ‘high’ and as you know simple sugars immediately release glucose in the blood and you tend to binge on that sweet..

-Gradually stop that habit of eating sweets after each meal. Remember don’t do it too hastily otherwise you will end up eating a big bowl of ice cream after some time.

-Do make your meals balanced and rich in variety. Include the right amount of complex carbohydrates like whole grain, good amount of PROTEINS like chicken, fish or pulses and beans and ample amount of vegetables. PROTEINS have a strong ability to stimulate the ‘satiety centres’ of your brain thus giving you a feeling of fullness.

B) WHEN HUNGRY

Being hungry for a long time is one of the major causes behind overeating of that sinful dessert.

SOLUTION you know…eat frequently and have nutritious snacks like fruits, raw vegetables, fruit smoothies, beans salad or chat etc.

C) UNDER STRESS

Stress initiates our body’s ‘fight or flight ‘response…this causes release of glucocorticoids which try to replenish the body’s energy loss during the condition of stress by demanding more sugar.

The other reason is depletion of serotonins in our brain that makes us feel sad and miserable, this in turn triggers the body’s need to have more carbohydrates.

HOW TO FIGHT IT:

-Divert your attention, take deep breaths, take hot shower, go for a walk, read a good book and even after all this if you still feel hungry grab a fruit or munch on those nutritious nuts.

D) YOU ARE CRAVING IT BECAUSE YOU ARE SIMPLY ADDICTED:

This is a never ending vicious cycle…you eat sugary food–tastes good, instant, brain is ‘happy’–Blood sugar spikes fast–hormones released in the blood to control this sudden increase in sugar levels–>Blood sugar drops rapidly–>insulin notices the sudden low in sugar levels–>Body takes the signal that it’s ‘starving’ and demands glucose–>Cravings restart.

NO,,that doesn’t mean that you are helpless 😉

HOW TO FIGHT:

-Keep yourself full-keep munching on nuts, dates, low fat cheese slices, fruits and vegetables like cucumber. This will help to not think about about that chocolate bar.

-Leave it gradually: Start having a small piece from that chocolate bar or a small scoop of your favorite ice cream whenever u feel that urge. This way you will not push your body into sudden deprivation

-Combine them: combine your favourite desert with some healthier options. Such as dip few apple slices in chocolate syrup or mix in fruits in your favourite ice cream

-Remove them away from your sight: Don’t keep any sweets in your purse, in your office desk or in your fridge.

-Make them healthier like have a whole wheat pancake sweetened with honey or fruit smoothie (sweeten it with honey or dates) or have fruit cream (with low fat cream).

So don’t give up and have a healthy and sweet life. To know more about GOQii and how it can help you control sugar click here.

June 24, 2016 By Trupti Hingad 2 Comments

Best Yoga Asanas for Hypothyrodism

One of the biggest battle for most people is ‘Weight Loss’. 90 % of the people are stressed and spend sleepless nights over not losing weight. The question in most individual’s mind is despite doing exercise and eating right why is it that I am unable to lose weight or maintain it?

Healthy foods, controlled portion sizes, regular exercise and peaceful sleep — these are the ingredients for losing weight.

One of the reason for not being able to lose weight could also be –Hypothyroidism, a condition where your thyroid gland function is impaired. Underactive thyroid gland plays a vital role in affecting the weight reduction journey.

It’s difficult for someone with hypothyroidism to lose or maintain a healthy weight balance as T3, the active thyroid hormone is low. T3 is a powerful hormone that regulates the body’s metabolism. The most important thing you can do for weight loss and for your overall health —is to get proper treatment for your hypothyroidism.

Losing weight is never easy, but, people can control it and shouldn’t struggle to lose weight. However, making a few dietary changes and regular exercise or Yoga may help in weight loss.

Here are some of the important yoga asanas which boosts the function of your thyroid gland and helps in weight loss.

To learn more about making positive changes in life get GOQii Subscription.

1. VIPRITKARNI:

It is a Mudra.Viprit means: reverse and karni means “by which”. Viparitakarni helps to balance the functioning of thyroid and eases the complication caused by hypoactive thyroid. This is also one of the important Asanas for thyroid disorder. This can be done for 2minutes maximum.It is also called as half shoulder stand.

Method:

Lie down on your back. Arms alongside of the body. As you inhale bend your knees and raise the legs and buttocks. Bring the palms under your hips to support the buttocks. Elbows remain on the floor. Straighten the legs vertically upwards. Relax the muscles of feet, legs, and hips. Shoulder and neck relaxed on the mat. Breathe normal. Remain in the position for few seconds and gradually increase it to 1-2min. Exhale, bend the knees towards your forehead and slowly lower the buttocks and legs and return to the starting position.

Limitation: Avoid with High BP and dizziness

2. SETUBHANDASANA (BRIDGE POSE)

This asana provides appropriate stretch on the back and suitable massage to the neck. It helps to regulate the functions of thyroid gland thereby helpful in releasing thyroxin hormone.This can be done for 2-3 min maximum.

Lie flat on your back with arms at your sides, palms down. Bend your knees and place your feet flat on the floor. Keep your feet hip width apart, parallel to each other, and as close to the buttocks as possible. Simultaneously, press your upper arms and feet into the floor and begin lifting your hips towards the ceiling. Try to distribute your weight equally on the inside and outside of your feet.

Now, move your breastbone towards your chin, keeping your chin lifted only slightly as not to flatten the back of the neck. Firm your tailbone in towards the pubis and move your pubis slightly towards the belly. In order to keep the lower back extended, keep the knees over the ankles, perpendicular to the floor. Your buttocks should be firm, but not clasped.

Lift your hips as high as you are able without breaking position. If you are having trouble holding posture, you can clasp your hands behind your back and firm you arms into the floor, shoulder blades shifted down along the spine. Hold this pose for 5 to 15 breaths.

To come out of Bridge Pose, release on an exhalation, rolling your spine slowly down onto the floor.

Limitations: Avoid doing this pose if you are suffering from neck and back injuries.

3. MATSYASANA (Fish pose):

Matsya means fish, in the final pose, the asana take the form of fish. Hence the name is Matsyasana. Matsyasana provides adequate stretching to the neck region thereby stimulate the thyroid gland. It increases blood supply to trunk and neck region.

This can be done for 1-2 minute maximum

Method:

Sit in Padmasana, lean back,using elbow and arms to help balance yourself, until your had rest comfortably on the mat and your body forms a low arc. Use a low cushion for comfort at first, if necessary. Now extend your arms and grasp your toes on either side. Breathe normal. Rest till you can hold the posture. Exhale using the support of elbow come to the original position.

Limitations: Knee joint problems, piles, dislocation of knee joints.

4. USTRASANA (Camel pose): This can be done maximum for 2 minutes.

Method: This asana also give stretch to the neck.

Assume a sitting posture as in kneeling. Support the body on the toes and knees and gradually lean backward, after having fixed the arms from behind, the palms to the ground, the fingers pointing outward and the thumbs towards the toes. Keep arms straight then slowly life the pelvis while taking in the breath. Press the body above the waist slowly both outward and upward, throwing the neck downward. Breathe normal. Exhaling slowly come back to original position.

Limitations: Those who have undergone any recent operation at the chest or abdomen, people with hernia problems, severe hypertension and low back must be cautious.

5. SARVANGASANA (Shoulder stand pose): Sarvangasana is the most important pose to stimulate thyroid gland and control thyroxin. This is the most effective yoga pose where blood flow from legs to head region due to its inverted condition thereby helps in curing of thyroid. This can be done maximum for 3 minutes.

Method:

Lie flat on the back with the feet together, the arms by the sides, and palms flat on the ground.Using the arms as levers, raise the legs and back to a vertical position.

Bend the elbows and use the arms as props to steady the back by pressing it with the palms.The trunk and legs should extend straight up, forming a right angle with the neck, the chest pressing against the chin.

Limitations: Excess obesity, Myopia, severe spinal problems, pregnancy.

6. SIMHASANA: Simhasana or the Lion Pose resembles a squatting lion in the final pose. In Sanskrit, ‘Simha’ means ‘Lion’ and ‘asana’ means ‘pose. It is an excellent pose for thyroid gland.

Sit in the kneeling position or Vajrasana. Move the knees apart so that they make almost a right angle between them.Tuck your palms, under your thighs. The palms should face downwards and point towards the body. An alternate way is to keep the palms on the knees stretched and spread wide apart.

Bend forward slightly, resting the weight of the body on the arms.Now, tilt the head backwards. Keep the eyes wide open. Open your mouth and draw the tongue forward and downwards as much as you can.

Gaze at the space between the eyebrows with eyes wide open. This is called Bhrumadhya Drishti. In Hatha Yoga Pradeepika, an alternate gaze for the eyes is given as Nasikagra Drishti or gazing at the tip of the nose.

Breathe normally and deeply in this position. During exhalation make a sound ‘ahhh…’, to imitate the breathing of a lion with tongue outside. You may also roar like a lion, few times in this position. Relax your muscles in the back, abdomen and chest in the final position.

Remain in this final position for as long as comfortable.In some variations, the tongue can also be moved from side to side making the sound ‘ahhh…’

Limitations: For those with weak knee or ankle joints, this asana should be practiced with caution.

This can be practiced for maximum 3 minutes.

Diet is equally important and utmost care should be paid to it. I have herewith chalked out diet tips which is a mix of yogic and modern diet.

Yogic Diet tips for thyroid disorders

Diet with high fiber content should be taken.
Avoid excess eating of fats and carbohydrates.
Give more and more thrust on green and leafy vegetables.
Focus on eating seasonal fruits.
Ginger greatly enhances thyroid function. Chew ginger or have ginger tea.
Black walnut contains iodine, which nourishes the thyroid gland.
Foods like curd, fish, meat, eggs, radish, and oatmeal contain good amount of iodine. So take these foods regularly to control thyroid problems
It is recommended that you have Gomutra (Cow urine):Its anti-inflammatory, Anti- Bacterial, antibiotic and antimicrobial. It acts as an antidote. 10-15drops can be taken on an empty stomach in the morning. It works best if taken with Ashwagandha.
Bask in Sun: take sunlight /sun bath between 7am -8am.
Have 1 tbsp cold pressed virgin Coconut oil. It improves the function of thyroid hormone
Take foods such as carrots, pumpkin, sprouts, spinach, wheat grass seaweeds because of its iodine content.

Thyroid diet prevention & precaution

Cruciferous veggies can be eaten in limited quantity and should be cooked.Non veg foods such as fish —healthy omega 3 fatty acids present in oily fishes like salmon, tuna, sardines can be eaten. Even eggs are healthy protein rich options to be taken in meals.
Spicy foods should by far be avoided as they are tamasic and interferes with keeping the mind calm and in a balance state which is very necessary to deal emotionally with the people having thyroid.
Refined and Preserved foods should be avoided to keep the weight in check.
Caffiene should be avoided because it hampers the healing properties of thyroid medications.

Begin with these yoga practices and maintain your thyroid hormones function and achieve a successful weight loss. Bring on a “new you” with these yoga Asanas.

Please Note: Sarvangasana and Vipritkarni needs to practice under guidance.

June 17, 2016 By Sushma Tharanth 2 Comments

The 6 tastes- the balanced nutrition in your diet

How to have a balanced diet

Did you know that the taste has a direct energetic effect on digestion?

The sense of tasteis a natural guide towards proper nutrition.For ages, humans relied largely upon taste to discover healthy foods in nature and avoid toxicity. Every taste has a long term effect on our metabolism after digestion is complete, and all the nutrients have been assimilated in the tissue. There are six tastes in nature by which all foods can be categorized. These are sweet,salty,bitter, pungent and astringent. These six tastes are unique and naturally guide us towards body’s nutritional needs. Each taste has its own therapeutic effects and changing impact on our body from the time it enters the body till it is absorbed.

taste 2

Let us know these tastes in detail…….

Sweet- The sweet taste is highly nourishing, infact the most nourishing of all tastes. Sweet food is excellent for building the bodies seven vital tissuesplasma, blood, fat, muscles, bones, marrow and reproductive fluids. Sweet food also increases the saliva, soothes mucous membranes and burning sensations, relieves thirst and has beneficial effects on skin, hair, voice and fertility. Sweet taste is found in milk and milk products, legumes like beans and lentils, sweet fruits like mango, banana, and certain cooked vegetables such as carrots, sweet potatoes and beets. The source being carbohydrates, protein and fat.

Sour- The sour taste wakes people up and ensures their thoughts and emotions become clear. Sour food stimulates and boosts digestion, helps circulation and elimination, strengthens the heart, maintains acidity, sharpens the senses, and helps to extract the iron from food.Sour taste is commonly found in citrus fruits like lemon and oranges, yoghurt, cheese and sour creams and fermented foods like wine and vinegar. The source being organic acids, ascorbic acid, citric acid and acetic acid.

Salty-The salty taste provides solidity and structure to people, improves digestion, liquefies the mucous, maintains mineral balance, aids in elimination of waste and calms the nerves. It also improves the radiance of the skin and promotes overall growth in the body. Salt is mainly found in minerals and not in plants, such as sea salt, rock salt, sea vegetables like sea weed and kelp. The source being mineral salt.

Pungent- The pungent tasteis the hottest of all six tastes. The pungent taste in food stimulates our digestion, boosts food intake and makes sure our waste products are burnt. Pungent food ensures that we think quickly and clears the sinuses, promotes sweating, aids circulation, improves metabolism and relieves muscle pain. The pungent taste is found in certain vegetables such as chilly peppers, garlic and onions, and in spices like black pepper, ginger and cayenne. The source being essential oils.

Bitter- Bitter is a dehydrating taste, thus increasing the strength and vigor in an individual. Though the bitter taste is often not an appealing one, it stimulates the appetite and helps to bring out the flavor of other tastes. It is a powerful detoxification agent, and has antibiotic, anti-parasitic and antiseptic qualities. It is also helpful in reducing the weight, skin rashes, burning sensation and nausea. Bitter taste is found in green leafy vegetables such as spinach, green cabbage, bitter guard, herbs and spices like fenugreek and turmeric, coffee, tea, and certain fruits such as grapefruit, olives and bitter melon. The source being alkaloids.

Astringent-Astringent taste is classified more in relation to its effect on the tongue than its actual taste. It has a very cooling effect on the body. Astringent taste is found in legumes like beans and lentils, fruits such as cranberries, pomegranate, pears, vegetables such asbroccoli, cauliflower, asparagus andturnip. Grains such as rye and quinoa, spices such as turmeric, coffee and tea. The source being Tannins.

One should incorporate all these six tastes in each meal, which keeps one balanced and satisfy each of the major dietary building blocks. This can thus avoid food cravings and over consumption of certain foods.

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