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September 25, 2019 By Rashmi Deshpande 7 Comments

5 Hormones That Have a Big Impact on Your Health

Ever experienced a sudden mood swing? Or, have you been experiencing a lot of fatigue or sleepless nights? Your body experiences many changes from birth to adolescence to adulthood. Most of these changes, both physical and mental are regulated by the hormones present in our body.

Hormones are the chemical messengers of our body. They travel through our bloodstream and hold the key to optimum health. In essence, they affect metabolism, sexual function, reproduction, growth and development and even have an effect on our mood.

A better understanding of the hormones that influence our wellbeing and how to activate them will help us live better and healthier lives.

Let’s have a look!

1. Thyroid Stimulating Hormone (TSH)

We are quite familiar with this hormone nowadays! It is a pituitary hormone that stimulates the thyroid gland to produce thyroxine T4 and triiodothyronine T3 which stimulates the metabolism of almost every tissue in our body.

Abnormality in this hormone is seen by sudden weight gain, weight loss, dry skin, mood swings, severe sensitivity to cold or heat, depression with weak metabolism and even enlarged gland in the form of goiter.

The abnormalities in this hormone can be treated effectively with lifestyle modification, medicine, yoga, exercises and regular checkup of hormone. It has mainly two types: Hypo & Hyper. Normal range is:

TSH: 0.5 – 4.15 mU/L
T4: 6-12ug/dL
T3: 240 -280 ug/dL

2. Insulin

“Hey! I am on insulin!”

At some point, we have heard this from a diabetic person. Insulin is released by the pancreas, which is a leaf like gland situated in the abdominal cavity behind the stomach. It regulates the body’s glucose or sugar levels, which are derived from carbohydrates.

It also allows the body to store and utilize glucose for energy and when it is released into the bloodstream, it causes either hyper or hypo glycemia.

Abnormality in insulin levels can cause weight gain or weight loss, frequent urination, feeling hungry all the time, fatigue, wounds taking longer to heal, etc. These sudden changes in body are just because of insulin function, either it is not produced in enough quantity or unable to act currently.

Easy and most effective treatment is lifestyle modification, healthy eating habits, keeping the body active, managing stress and medication. Referred Range:

Random blood glucose: 70-100mg/dl
Fasting: 70 -110mg/dl
After meals: <140mg/dl

3. Cortisol (Stress Hormone)

There’s a fair chance that every second person you meet might be stressed! The stress hormone called Cortisol is produced by the adrenal gland. It helps us stay healthy and energetic. Its main role is to control physical and psychological stress.

Excess secretion of cortisol causes a number of side effects such as increased heart rate, blood pressure, respiration, sweating, and shivering. At stressful times, the body secretes cortisol to cope up with the situation. High level of cortisol consistently, causes ulcers, high blood pressure, anxiety, high levels of cholesterol, etc.

Similarly, low levels of cortisol in the body causes weakness, fatigue and low blood pressure. This can be controlled by sharing feelings, meditation, doing what you like (some hobby), listening to music, spending time with family, going out for vacations, prayers and at last psychiatric treatment with medication.

4. Sex Hormones

This hormone is categorized into male and female hormones respectively:

Testosterone: It is a male sex hormone. An anabolic steroid by nature, it helps in building body muscles. In males, it plays an important role in the development of male reproductive tissues; testes and prostate. It also promotes secondary sexual characteristics like increasing the mass of muscles and bones, growth of body hair etc. If testosterone secretion is insufficient in men, then it may lead to abnormalities, including frailty and bone loss. This can be treated with medication.
Progesterone: This hormone is produced in the ovaries, the placenta and the adrenal glands when a woman gets pregnant. It stimulates and regulates various functions. Progesterone plays an important role in maintaining pregnancy as it helps the body prepare for conception, pregnancy and regulates the monthly cycle. When pregnancy doesn’t occur, progesterone levels drop, and menstrual cycle occurs. It also plays a role in sexual desire. Any abnormalities can be treated with home remedies and medication.

5. Serotonin

We all need this happy hormone during stressful days! It is associated with learning and memory, regulating sleep, digestion, regulates mood, some muscular functions, etc. Imbalance in this hormone may affect the brain’s function to control stress levels and mood well.

Low level of serotonin causes depression, migraine, weight gain, insomnia, craving of carbohydrates, etc. Excess levels of serotonin in the body causes agitation, stage of confusion, sedation, etc.

After knowing about the 5 hormones which are essential for good health, it is obvious that the key to keeping them in balance is healthy eating, an active lifestyle and good rest with meditation. Make sure that you check with your doctor for imbalances and irregularities of your hormones and take the necessary actions suggested by your doctor. You can also consult a GOQii Doctor via the GOQii App for consultation.

Do share your thoughts and queries in the comments below!

Be balanced! Be happy! #BeTheForce!

September 18, 2019 By Kusum Soni Leave a Comment

Do Grains Cause a Leaky Gut?

If you’re suffering from chronic diarrhea, constipation, gas or bloating coupled with a poor immune system, your issue might be more than something to do with ‘what you ate last night’. There’s a fair chance that you might be suffering from a leaky gut.

What is a Leaky Gut?

A Leaky Gut, as the word suggests, literally means that the gut/intestine is leaking. Technically, the permeability of intestinal mucosa increases and as a result, a protein called Zonulin and consequently bacteria, toxins, digestive metabolites, and bacterial toxins leak into the bloodstream.

This increases the toxic build-up in the body which manifests itself on the skin, colon, hormones, lungs, liver, lymph and kidneys in the form of bloating, diarrhea and constipation. Autoimmune response could include rheumatoid arthritis, lupus, Celiac disease, migraines, a weak immune system and hormonal imbalances, etc.

The exact cause of a Leaky Gut is not known, but potential causes include a poor diet, chronic stress, toxin overload and imbalances in the gut microbiome or dysbiosis.

The Role of Grains in Increasing Gut Permeability

Dietary guidelines advise one to eat adequate amounts of (whole) grain products per day and are promoted as the fiber-rich foundation of a healthy diet. The question is, are grains really necessary as a part of our diet or can they be harmful?

Yes, grains are the main source of our energy for daily activities, brain function and even supply us with Vitamins B Complex and minerals like Zinc, Chromium, Iron, Calcium, Magnesium and Manganese, etc. that boost numerous biochemical reactions taking place in our body every moment. Having said that, grains & legumes also contain certain anti-nutritional compound/chemicals which can make them inflammatory and can affect some people.

What are the Anti-Nutritional Compounds in Grains?

1. Gluten
Gluten is the main structural protein complex of grains like Wheat, Rye and Barley. They are incredibly widespread in modern diets due to the increased intake of processed/refined flour food products such as bread, cakes, pastries, sauces, ready meals and breakfast cereals.

Research has shown that in a person with gluten sensitivity, ingesting gluten significantly increases intestinal permeability immediately after the consumption. Studies have shown that the daily consumption of wheat products and other related cereal grains could contribute to the manifestation of chronic inflammation and autoimmune diseases.

Both in vitro and in vivo studies demonstrate that gliadin, by releasing Zonulin and wheat germ agglutinin can both increase intestinal permeability and activate the immune system and have also been confirmed in human studies.

2. Lectins
Grains have different types of lectins but all are not harmful. The harmful ones are Agglutinins and Prolamins. Agglutinins are a natural insecticide to protect crops from insects. But to get a higher yield of crop, grains are genetically modified (GM) to produce more of their natural insecticides which in turn make the grain inflammatory.

Prolamins are also not easily digested and most grains contain a Prolamin similar in structure to gluten. For example, Orzenin in rice or Avenin in oats or Gliadins in wheat.

3. Phytates and Phytic Acid
Phytates and Phytic Acid in the seeds of grains inhibits digestion and absorption of certain minerals (specifically zinc, iron, and calcium) by binding with them in the gut. These are vital for our immune system to function properly. Usually, a small amount of Phytates in diet does not cause a problem, as long as you’re getting adequate nutrients from the rest of your food. But mineral deficiencies may result when grains form the staple diet.

How Can You Manage a Leaky Gut?

Go for gluten-free grains like bajra, rice, maize, and gluten-free oats. Even ‘gluten-free food products available in the market contain some food additives, food preservatives, some amount of fibre and added sugar which can further damage the gut lining. So, beware and read the nutritional label!
Go for non-GMO and heirloom varieties of seeds that are passed down from generation to generation. Make sure to soak grains overnight in water mixed with a little bit of lemon juice or apple cider vinegar, sprout and slow cook them. These methods also activate Phytase, an enzyme present in the plant that breaks down Phytates.
Don’t rush through your food, chew it slowly and thoroughly so that small particles of food can be well digested and absorbed in the intestine.
Adopt an anti-inflammatory eating plan. Include plenty of colourful, fresh fruit and vegetables, seeds, soaked nuts, plant protein such as beans and lentils and oily fish. At the same time, exclude sugar, processed foods, red meat and alcohol. Fermented foods can replenish natural gut bacteria. Try curd, fermented pickle, sauerkraut, kefir or kombucha.
Vegetables from the nightshade family (Solanaceae) like tomatoes, peppers, eggplant (brinjal) and potatoes, are high in lectins that can damage the gut lining. They don’t even breakdown while cooking. So those with autoimmune diseases should avoid these vegetables as well.

If grains are the staple food, they may obstruct digestion and contribute to a leaky gut. For those with autoimmune diseases or gluten sensitivity, it would be wise to completely exclude grains, pseudo-grains, legumes and nightshades. Also avoid nuts and seeds if they cause any inflammation. Once the intestinal gaps heals, medicines are reduced or stopped and there are no symptom, you may have these foods once in a while.

Medically, Leaky Gut Syndrome is a hypothetical, unrecognized condition.

We hope this article helps you! Do leave your thoughts and questions in the comments below!

#BeTheForce

January 11, 2019 By Luke Coutinho 2 Comments

Ginger and How It Can Benefit You

Ginger is native to India and China. Ginger has been important in Chinese medicine for many centuries, and is mentioned in the writings of Confucius. It is also named in the Koran, the sacred book of the Muslims, indicating it was known in Arab countries as far back as 650 A.D. It was one of the earliest spice known in Western Europe, used since the ninth century. It became so popular in Europe that it was included in every table setting, like salt and pepper.

A common article of medieval and Renaissance trade, it was one of the spices used against the plague. In English pubs and taverns in the nineteenth century, barkeepers put out small containers of ground ginger, for people to sprinkle into their beer — the origin of ginger ale. In order to ’gee up’ a lazy horse, it is the time-honored practice of Sussex farmers to apply a pinch of ginger to the animal’s backside.

Ginger has long been ascribed aphrodisiac powers, taken either internally or externally. It is mentioned in the Kama Sutra, and in the Melanesian Islands of the South Pacific it is employed ‘to gain the affection of a woman’. Conversely, in the Philippines it is chewed to expel evil spirits. Ginger is a known diaphoretic, meaning it causes one to sweat. It was recorded that Henry VIII instructed the mayor of London to use ginger’s diaphoretic qualities as a plague medicine.

I can go on about the amazing health benefits of this root. Over the last few years, I have used and shared this remedy with so many clients and friends for so many conditions, and it has never failed to produce the desired results.

Be it any ailment such as the following

Flu
Common cold and cough
Stomach pain
Menstrual cycle pain
PMS
Digestive disorders
Cancer ( building immunity and cellular health)
Headaches and migraine
Lowering cholesterol
Controlling high blood pressure
Boosting immunity and cellular health
Arthritis, joint and bone pain
Ginger has anti-aging properties
Ginger stimulates blood rush to sexual organs

You can use ginger in food or just have it plain. I like it best in a cup of warm herbal brew.

Try this simple and healing herbal brew –

1-inch piece of ginger washed and peeled.

Boil it in water for 10 minutes with 2 cloves
Add a slightly split cardamom

Optional: Fresh lemongrass / Fresh basil for flavor

Simmer for 15 minutes

Strain and pour out into a mug. Add 2 pinches of powdered cinnamon,1tsp of organic raw honey or jaggery.

Sip hot.

This drink will boost your immunity and make you feel better almost instantly. Make it part of your lifestyle. To get a healthy lifestyle coach, Click Here!

Disclaimer: Always check with your doctor especially if you are pregnant or have gall stone issues, before using ginger.

January 9, 2019 By Arooshi Garg 2 Comments

12 steps to being your own health detective!

“The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease”—Thomas Edison

Gaining true, lasting health is all about identifying and healing from the root cause. You can do it, I can do it, and anybody can do it.

Today’s changing lifestyle, ever-increasing pollution, adulterated foods and rising stress is silently harming our life in various unknown ways. If you can understand your body and how it works, how the disease manifests and where it begins, then you can draw a road map towards becoming your own health detective (and your family’s health detective) so that you empower yourself to live a thriving life.

Here are some pointers that can help you be your own Health Detective!

Keep a check on your sleep

If you feel stressed out, sleepy-groggy headed, lack of concentration even in your daily chores and work, this is a clear indication that you are not getting enough sleep!

But if even after 6-8 hours of adequate sleep, you get up all weak, lost and tired, then that’s a red signal. Stop!! And analyze what’s causing that.

Full body check up

Get a full body check-up done every 6 months. Stand in front of a mirror and check if you have any lumps, or uneven skin tone. If any mole like thing appears bigger than 5mm, or pinkish-brownish discolouration, it’s an indication to fix up an appointment with a dermatologist.

Excessive hair-fall is also a symptom

Most of the people see hair-fall as a result of the seasonal change, change of shampoo or oil. Very few know that it could also be an indication of a disease/or a medical condition. Examine your comb regularly. If there is hair-fall appearing more than normal, it could be due to underlying deficiency of iron or thyroid. Also, follow a good hair-care and wash routine.

A window of light through your eyes!

Lack of sleep can cause puffiness under the eyes. However, this puffiness goes away with proper sleep and rest. If puffiness appears for a long duration it could be due to water retention, kidney issues, indigestion. Do not ignore this and see a doctor.

Sudden increase or decrease in weight

A wave of happiness that comes due to weight loss can become a cause for stress when the reasons for weight loss are not right. It could be due to weight cycling, or YO-YO effect that usually occurs due to extreme workouts, or diet restrictions, crash diets. If not because of these, a sudden increase or decrease could also be happening because of diabetes, thyroid etc.

Tired all the time!

It’s normal to feel tired and all sleepy after a long day at work or a long journey. But, if you are feeling lethargic all the time it could be due to an underactive thyroid, which also increases the chances of developing high blood pressure and heart problems. Consult a doctor immediately and get your blood tests done.

Frequent headaches

A headache can happen due to stress, tension, working continuously in front of screens and inadequate sleep. This generally goes away with rest or painkillers. But, if even after this

A headache persists it could be due to a migraine, cervical, or spondylitis. Resort to physiotherapy, good posture and regular workout.

Take care of your feet too

Most of the people don’t pay much attention to feet, because of which they are unable to notice any visible changes happening there. If nails have white spots or have become yellowish in colour, it might be indicative of calcium or haemoglobin deficiency respectively. Persistently cracked heels may be because of low water intake, and swollen feet indicate the onset of diabetes. If you feel that your feet remain excessively cold, a thyroid test must be done with doctor’s advice.

Teeth and gums

Bacteria in the mouth are major causes of pain and infection in gums as well as heart-related and lung-related infection also. Conditions related to teeth and gums can also become a reason for pain in shoulders and back. Take extra care to maintain oral hygiene and dental care. A dental check-up every 6 months is advisable.

Don’t ignore snoring

Snoring in our society isn’t considered abnormal. One snores when there is blockage or difficulty in breathing. Snoring adds to excessive pressure on lungs, and it could also happen because of high blood pressure, which could, in turn, lead to heart ailments. If anyone is suffering from snoring for a long period of time, take responsibility and get their sleep study test and dynamic MRI done with doctor’s advice.

Blood pressure monitoring

People who have high/low B.P issue should always keep a digital monitor at home. Get your blood pressure checked at regular intervals or if you notice any change in the body. Remember normal blood pressure should be 120/80mm Hg.

Cardiovascular check up

People who have crossed 40 yrs, people having heart diseases or high blood pressure should get a complete cardiovascular check-up done. This helps in screening and treatment of risks like heart attack, stroke etc in the preliminary stage. Get blood cholesterol levels also checked once every year.

Points to remember

Becoming a health detective doesn’t mean that you become an expert or a doctor. Being a health detective only means to be alert and responsible for observing and noticing any changes that happen in your body.
Never take any medicine or administer drugs to others without a prescription or doctor’s advice.
Today, most people treat themselves by looking up their symptoms on the internet. This is called as ‘Cyberchondria’. Please do not do this, as you can go wrong with your diagnosis.
Do not blindly believe any information given on the web, as not all of this information is trustworthy.

Be your own health detective …be the force