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September 30, 2023 By GOQii Leave a Comment

Prioritizing Health: Kuntal Goswami’s Post-Pandemic Pursuit of Wellness

The COVID-19 pandemic served as a wake-up call for individuals to recognize the significance of their health and well-being. It prompted people to adopt healthier lifestyles, prioritize self-care, and be proactive in taking preventive measures to protect themselves and others. This is true for our player Kuntal Goswami, who, after the coronavirus hit India, realized how important it was for him to maintain and stay healthy. Let’s find out how he managed it.

Life Before GOQii: Kuntal’s Struggle with Health

Kuntal Goswami, 34, based in West Bengal, works in a power plant. His job entails sitting at the desk as well as stepping out for work. He also works shifts, due to which he has no daily routine. His lifestyle was bad. He says, “I had bad eating habits. I would eat anything with no proper portion control and no exercise routine, and I had started gaining weight. I weighed 84 kg. My blood pressure was also on the higher side. It was during the COVID-19 pandemic, that I realized I had to alter and bring about a change in my health.”

Identifying the Issue & Making Lifestyle Changes: Kuntal’s Journey to Wellness

Kuntal started searching for smartwatches on Amazon and found GOQii. Prior to that, he had seen the Akshay Kumar ad, which further prompted him to purchase the GOQii smartwatch.

Kuntal was happy with coach Nabanita Das’s call, and the first goal that he fixed with the coach was to lose weight, lower his BP issues, and reduce the dosage of medication.

Coach Nabanita’s Insights: The Transformation of Kuntal Goswami

Initially, the coach set 3-4 new habits for Kuntal to follow. “When I started coaching, Kuntal weighed 84 kg, his HRA was 67, his BMI was 30.1, his waistline area was 38 inches, and his BP was 119/79 mm of Hg (with medication). I set his step target to begin with at 6000 steps and ensured that he was able to complete 6k steps daily,” says coach Nabanita Das. Thereafter, the coach introduced detox water and added protein to his diet. Kuntal says within 3 months he started seeing results for the better.

A Remarkable Transformation: Kuntal’s Success Story

“Though it was challenging for him to maintain his routine due to his shifting duty, I gave him a diet that can be carried, is easily available, and is loaded with good nutrients. In addition, he booked and joined pro classes and reached a minimum 15 k steps on a daily basis,” says the coach.

Kuntal’s endless efforts and discipline helped him achieve what he aimed for. Following a total of 118 habits and listening to his coach, in the last 2 years, he has lost 19 kg of weight healthily. His current weight is 65 kg, his waistline area is 32 inches, his BMI is 22.5, and his HRA score is 86 now. That is not all, his BP is under control, and the doctor has prescribed a lower dose of medicine to control his BP. “We are now waiting to see how soon the medicine can be stopped,” says Nabanita.

The coach credits her player and says, “ Kuntal has been a great learner. It requires some sacrifices, discipline, consistency, and determination to achieve the health goal that Kuntal had set for himself. “It’s commendable how he has done it.”

Walking, yoga, meditation, and having a properly balanced diet have all become routines and part of his life now. When asked how Kuntal feels now, he says, “I feel very confident in myself. Thanks to GOQii, it has helped me lose weight through small but sure lifestyle changes. My outlook towards life has changed.”

Kuntal has now become an advocate of a healthy lifestyle and has recommended and suggested to his colleagues to modify their lifestyles and stay healthy.

In conclusion, the remarkable journey of Kuntal in transforming his lifestyle and achieving lasting health is a testament to his unwavering dedication and hard work put forth. By embracing positive changes and making conscious choices, Kuntal has not only improved his physical well-being but also demonstrated the power of determination and self-discipline. His inspiring story serves as a shining example of how personal growth and perseverance can lead to a healthier and more fulfilling life.

If you suffer from similar issues or know someone who does, share this article with them and subscribe to GOQii’s Personalised Health Coaching here.

Find more inspiring health stories here.

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September 28, 2023 By Neha Goyal Leave a Comment

Best Foods To Alleviate Irritable Bowel Syndrome

Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder making mealtimes a challenge for many people. With such a condition, you may notice that certain foods trigger uncomfortable digestive symptoms like irregular bowel movements, cramping, gas, bloating, diarrhea or constipation. It’s no surprise that living with IBS can have a significant effect on a person’s quality of life.

While there are foods which help prevent the symptoms of IBS. Everyone, responds to food differently. One has to be their own food detective by recording their intake and symptoms so as to rule out trigger foods that your gut may not be able to handle easily.

Foods Which Help Alleviate Irritable Bowel Syndrome

Here is a list of food you can stock as they are gentle on your system. You can use them to create satisfying, healthy meals and snacks without upsetting your stomach.

Cooked Vegetables: Vegetables are high in fiber and may worsen symptoms for IBS in some people. But cooked vegetables are safe to eat as cooking makes them easy to digest. Eggplant, carrots, sweet potato, yam, broccoli, bell pepper, potato, zucchini, baby spinach, pumpkin, bottle gourd, green beans and celery in cooked form with some added herbs like basil, coriander, mint, ginger, lemongrass, rosemary, parsley and thyme enhance flavor and are safe to eat for most people.
Fruits with low Fructose: Fructose in fruits can cause discomfort if you have Irritable Bowel Syndrome. So choose low fructose fruits like banana, blueberry, cranberry, kiwi, strawberry, lemon, lime, raspberry, pineapple and papaya. Make sure you don’t eat too many fruits at a time or you may overwhelm your body’s ability to absorb fruit sugars without fermentation.
Gluten-free/Low Gluten Grains: People with IBS can safely tolerate gluten to some extent. Some gluten-free grains can be a great addition to a hassle free IBS diet. You can enjoy rice, cooked oatmeal, quinoa, tapioca and millet every day without being worried about IBS flares.
Eggs: can easily be a part of your breakfast, lunch or dinner. However, some people report sensitivity with protein in egg whites or fat in egg yolk, but for most people, they are easy to digest.
Lean Meats: They are easy to digest due to low fat and negligible fiber content. They provide a good amount of protein.
Fish: Being rich in anti-inflammatory omega 3 fatty acid, fish can be a great addition to your diet. Since inflamed gut may be a reason for your IBS, consuming fish can actually help. Good fish sources are anchovies, sardines, mackerel, black cod, herring, rainbow trout and salmon.
Lactose-free Milk: Most people can handle small amounts of lactose found in dairy unless they have lactose intolerance. But if you have more than your intestines can handle, it may cause bloating and gas. Some lactose-free milk options can be used in such conditions like oat milk, rice milk and soy milk as an alternative to cow milk.
Nuts and Seeds: are high in fiber, protein and omega 3 – which are good for overall health and your gut flora. They are especially good for IBS. You can add them to your salads, smoothies or oatmeal. Safer options in limited amounts for IBS are almonds, Brazil nuts, sesame seeds, flaxseeds, pumpkin seeds, sunflower seeds, walnuts, pine nut, hazelnuts, pecan and macadamia nuts.

Along with carefully choosing food that suits you, a healthy lifestyle with a low fat diet, regular exercise, managing stress and mindful eating often makes a great difference. Before you begin consuming any of the above foods, do consult your doctor, nutritionist or dietitian.

For more information or tips to alleviate Irritable Bowel Syndrome, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

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September 3, 2023 By Dr. Naina Sudarshan 1 Comment

Which Vitamins Are Good For Skin Repair?

Skin is the largest organ of our body and the one which is directly exposed to the outer environment everyday. There are a lot of external factors like sunlight, wind, dust, cold weather, alcohol, smoking, etc. and internal factors like dehydration, aging, poor nutrition, stress and lack of sleep that can damage the skin. When we feel that our skin is damaged or to prevent skin damage, a lot of us tend to fall for the plethora of skin care products that are available in the market. But in reality, we need to work on fixing our damaged skin internally rather than using external products that can possibly contain many types of chemicals. So what do we do for skin repair? The answer is easy – It’s the vitamins in our diet!

Which Vitamins Can Be Used For Skin Repair?

There are many vitamins found in food itself that can be used for skin repair as opposed to using supplements. Let’s take a look at which vitamins can work wonders for skin repair.

Vitamin A: Rich in antioxidants, it protects our skin from sunburn by preventing the breakdown of collagen, a protein that gives elasticity to skin. Hence, Vitamin A helps in regeneration of both upper and lower layers of skin cells. Vitamin A helps to moisturize the skin when damaged, itchy, dry and bumpy. In cases of inflammation or wounds, where germs can directly enter the body through the skin, the antioxidants in Vitamin A can also help protect the body from harmful free radicals. Orange colored foods like carrots, papaya, sweet potato, mango, dried apricot, pumpkin, red bell pepper, tomato and cantaloupe are some of the examples of foods that are high in Vitamin A. Liver meat for non vegetarians are also rich in Vitamin A.
Vitamin B: Some of the research studies found that Vitamin B helps in formation of new skin cells. Riboflavin, the Vitamin B2, helps in maintaining healthy collagen levels and balancing the oil in our skin which heals the skin dryness. Foods like Almonds, spinach, beef liver, dairy products and mushrooms are Vitamin B2 rich food. Niacin, Vitamin B3 is good for treating sun damaged skin, eczema, dry skin, and rosacea by conditioning the skin. Dairy products, fish, chicken, cereals and mushrooms are rich in Vitamin B3. Pantathonic acid or Vitamin B5 helps in maintaining the moisture of the skin by keeping it hydrated. This is good for skin repair and preventing aging and acne. This Vitamin can be found in mushrooms, broccoli, sweet potato and avocado. Vitamin B7 or Biotin helps in repairing the skin from acne, fungal infections, and rashes. Vitamin B7 is high in foods like almonds, tomatoes, onions, eggs, sardine fish and sweet potatoes. Skin cell damage caused by free radicals can be fixed with Vitamin B9 or Folic acid found in foods such as green leafy vegetables, nuts, seeds, beets and okra. People who are suffering from chronic skin conditions like psoriasis, eczema, and dermatitis, Vitamin B12 works best in reducing the inflammation, dryness and redness of skin and makes the healing faster. Rich food sources of Vitamin B12 include dairy, fish, meat and eggs.
Vitamin C: or Ascorbic acid, a water soluble vitamin, is not synthesized in our body. Vitamin C has a huge role in natural production of collagen in our body. Vitamin C is widely useful in treating photoaging, altered pigmentation, hyperpigmentation and immune suppression due to the exposure to UV rays from the sun. Vitamin C has powerful antioxidants as it promotes tissue healing in such cases. Vitamin C heals the skin by neutralizing the free radicals that cause oxidative stress. Dry skin, another common skin issue, may be due to environmental changes, dehydration or aging too. The outer layer of skin has barrier lipids to prevent dryness. When there is deficiency of these lipids, it causes dryness. Vitamin C is believed to help in production of these barrier lipids and also prevents water or moisture loss from skin. Vitamin C can be found in all citrus fruits like Oranges, tangerines, grapefruit, lemon, kiwi, strawberries, green pepper, guavas, cherries, plum, broccoli, and cantaloupe.
Vitamin D: There are few research studies concluded that Vitamin D helps in wound healing and also modulates the inflammation. Apart from this, Vitamin D has antimicrobial properties which may help in treating acne developed due to bacterial overgrowth. Vitamin D is available naturally through exposure to sunlight, a variety of fishes like sardines, salmon, herring, mackerel, egg yolk, and fortified foods like cereals.
Vitamin E: Vitamin E is one of the most familiar and important Vitamin related to dermatology since ages. This is a fat soluble antioxidant vitamin which has photoprotective and anti tumorigenic properties. Vitamin E acts as a scavenger against free radicals and protects the skin against solar radiation. This Vitamin is one of the best treatments for skin conditions like atopic dermatitis, epidermolysis bullosa, psoriasis, melasma, acne vulgaris, scleroderma, Chronic cutaneous lupus erythematosus and cutaneous ulcers. Nuts and seeds like almonds, hazelnuts,pine nuts, sunflower seeds, and avocado are some of the rich sources of Vitamin E that we can get from food.

Remember that it is always better to avoid self medication of Vitamin supplements as overdosing can cause severe side effects since some amount of vitamins are already consumed through food. Having a variety of nutrient rich foods like fruits, vegetables and others is a better idea to get all the necessary vitamins. Though there may be topical Vitamins available in the market for skin repair, it’s always better to get all the Vitamins through food internally for better skin repair.

Before you begin consuming any of the foods listed above, please consult your doctor, nutritionist or dietitian to find out if you have any allergies or deficiencies. We hope this article helps you. Do leave your thoughts in the comments below. For more on skin repair, check out Healthy Reads or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

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August 25, 2023 By Shikha Singh 28 Comments

Why Does Your Body Need Antioxidants?

Antioxidants or should we call them the ”Free Radical Feeders”? We’ve all heard about how the body needs antioxidants but have you ever wondered why your body needs them? What role do they play? Do they actually heal the body or is it just a marketing hype? Well, let’s understand what antioxidants are and whether it is safe to take them as supplements and how you can get them from natural food.

Why Do We Need Antioxidants?

Free radicals are waste substances produced by cells as the body processes food. They are produced especially while the body processes refined and processed foods, trans fats, artificial sweeteners and certain additives. Smoking, environmental pollution, exposure to chemicals such as pesticides and drugs and even chemotherapy can produce them. If the body cannot remove free radicals efficiently, oxidative stress can result and harm cells and body function. Antioxidants can protect against the cell damage that free radicals cause, by oxidative stress.

What Are Some Natural Sources?

Each antioxidant serves a different function .This is why it is important to have a varied diet. The best sources of antioxidants are plant-based foods, especially brightly coloured fruits and vegetables.

To obtain some specific antioxidants naturally, try to include dairy produce, eggs, liver, nuts, seeds, corn and mushrooms in your diet. The following tips could help increase your antioxidant intake:

Include a fruit or a vegetable every time you eat meals and snacks
Have a cup of green or matcha tea every day
Use turmeric, cumin, oregano, ginger, clove and cinnamon to spice up the flavour and antioxidant content of your meals.
Snack on nuts and seeds, especially Brazil nuts, sunflower seeds, and dried fruit, but choose those with no added sugar or salt

What About Supplements?

The National Institutes of Health (NIH) warns against high doses of antioxidant supplements as they can be harmful. Antioxidant supplements may also interact with some medications. It is important to speak with a health provider before using any of these products.

However, there may be some benefit for people at risk of age-related macular degeneration, but it is essential to seek advice from a doctor about whether to use supplements, and which ones to use. The best way is to have it in its natural, available form. If you are lacking in fruit and veggies, start by adding two servings of fruits and two to three servings of veggies in your daily routine. Avoid Supplements unless prescribed by your healthcare provider.

We hope this article helps you! Do let us know your thoughts in the comments below. Find more articles on nutrition here.

Still have some doubts and queries about antioxidants? Ask your GOQii Coach directly by subscribing to Personalised Health Coaching here.

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