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Unleashing the Power of Polyphenols: A Vital Ally for Cancer Survivors

Imagine if the foods you love could shield you from cancer and aid in your recovery. Enter polyphenols, a family of over 8,000 plant compounds found in fruits, green and black tea, coffee, red wine, chocolate, and seeds. These natural substances have demonstrated remarkable potential in cancer treatment, especially after conventional therapies, by minimizing side effects and enhancing their effectiveness.

Polyphenols: Nature’s Cancer Combatants

Polyphenols exhibit both chemo preventive and chemotherapeutic effects, helping to prevent and potentially treat cancer. Here’s how:

  1. Suppressing Tumor Formation and Angiogenesis: Polyphenols can inhibit the growth of new blood vessels that feed tumors.
  2. Preventing Metastasis: They can reduce the spread of cancer cells.
  3. Triggering Apoptosis: Polyphenols can induce programmed cell death in cancer cells.
  4. Regulating Immune Responses: They can enhance the body’s natural defense mechanisms.
  5. Protecting Healthy Cells: Polyphenols safeguard cells from harmful free radicals.

Key Polyphenols in Cancer Treatment

Most studies focus on individual substances within the polyphenol family, each with unique anticancer properties:

  • Resveratrol: Found in grapes and red wine, resveratrol is linked to the suppression of glucose uptake, metastasis, and the induction of apoptosis in cancer cells.
  • EGCG (Epigallocatechin Gallate): Found in green tea, EGCG can regulate cancer cell growth, metastasis, and angiogenesis by altering various biological processes.
  • Curcumin: Found in turmeric, curcumin suppresses cell growth and angiogenesis, halts cell cycle progression in tumor cells, and triggers apoptosis across different cancer models.

The Role of Polyphenols in Cancer Survivors

Polyphenols play several crucial roles in supporting cancer survivors:

  1. Antioxidant Properties: By neutralizing free radicals, polyphenols reduce oxidative stress, protecting cellular integrity and supporting overall health in cancer survivors.
  2. Anti-inflammatory Benefits: Chronic inflammation is a risk factor for cancer progression and recurrence. Polyphenols’ anti-inflammatory properties help mitigate this risk, improving overall health.
  3. Modulation of Cell Signaling Pathways: Polyphenols influence cell signaling pathways involved in cancer progression, inhibiting those that lead to cell proliferation and metastasis while promoting those that induce apoptosis.
  4. Immune System Support: Some polyphenols enhance the immune system’s ability to fight off cancer cells, maintaining a robust defense against potential cancer cells and other diseases.
  5. Improved Gut Health: Polyphenols promote beneficial bacteria growth and inhibit harmful bacteria, crucial for a healthy gut microbiome and a strong immune system, especially important for those with compromised immune systems due to cancer treatments.

Incorporating Polyphenols into Your Diet

While the benefits of polyphenols are promising, they should be part of a balanced diet and healthy lifestyle. Cancer survivors should aim to consume a variety of polyphenol-rich foods, as whole foods provide a complex mix of nutrients and bioactive compounds that work synergistically.

Practical Tips

  • Enjoy a cup of green tea daily: Packed with EGCG (epigallocatechin-3-gallate, a major catechin found in green tea) it’s a delicious and healthy way to support your health.
  • Add berries to your meals: Rich in various polyphenols, they’re a versatile and tasty addition to breakfast, smoothies, or desserts.
  • Incorporate turmeric into your cooking: Spice up your dishes while reaping the benefits of curcumin.

A balanced and varied diet, along with a healthy lifestyle, is key to maximizing the benefits of polyphenols and supporting long-term health and well-being. Have you noticed any benefits from including polyphenol-rich foods in your diet? Share your story in the comments below!

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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This Is How Stress Affects Your Waistline

stress affects your waistline

Have you been regular with your daily exercises and have maintained a healthy diet but you’re still not able to get rid of those extra inches on your waistline? Much to your surprise, the major reason for this may be stress! Yes! Stress! This can be the criminal putting those extra notches on your belt. Well you would say who doesn’t have stress these days? And you are right! Feeling stressed is an increasingly common problem. As long as the graph is small in height, it is fine. But how is it that stress affects your waistline? Let’s find out! 

What happens when we feel Stressed?

When we are stressed, our body goes into “fight or flight mode”. Stress hormones, including adrenaline and cortisol, are released to help us respond to the ‘danger’, our heart pumps faster, muscles contract and our senses become sharper. Too much stress can constantly have our body in fight or flight mode and that can be a problem.

In limited doses, stress helps us stay focused, energetic and alert. But high levels of stress can lead to feeling anxious, depressed and result in many medical concerns like cardiovascular issues, damage to the immune system, Type 2 Diabetes and cause weight issues as well, to name a few.

How Stress Affects Your Waistline 

Glycogen is the energy stored in our liver, primarily sourced from carbohydrates. When cortisol is released, glycogen is released to give us extra energy to ‘get away from stressful situations’.

We have glycogen receptors in our body and they are increased when we face high levels of stress, especially the ones located around our abdomen to protect our vital organs. Glycogen is being released to provide energy, but if not utilized, it is stored around our waistline, causing the inches to rise.

When stress levels increase, so does the production of the stress hormone, cortisol.

And you unknowingly start facing the following:

  • Making bad food choices and increasing the fat cells in the body.
  • The stress hormone cortisol can lead to sugar levels dropping down and makes you less sensitive to insulin.
  • Increases the appetite which gives you those hunger pangs. Which means you are more likely to reach out to burgers or pizzas which are calorie dense junk foods that quickly satisfy your hunger and you feel good. Hence, stress can cause you to eat more than required.
  • Constant high levels of stress can cause increased levels of fat cells and the rate at which the body stores fat also goes up which leads to weight gain.

How Can You Control It? 

  • Indulge in Exercise: It’s the best way to relax your body and mind
  • Take a few deep breaths: It can take the pressure off you right away
  • Balanced meal: Consult your GOQii Coach to help you make right food choices. Never skip a meal as it can actually worsen the situation 
  • Say no to caffeine: Since it increases the production of the stress hormone.
  • Drink plenty of water: Dehydration can cause increased production of cortisol 
  • Avoid processed foods: They can affect your gut microbiome, stress response and energy levels
  • Sleep well: Sleep deprivation and chronic stress can play havoc with the production of the stress hormone.

We hope this article on how stress affects your waistline helps you! Do leave your thoughts in the comments below. For more on stress management, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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Health, Fitness and Nutrition For Senior Citizens

senior citizensDoes old age mark the end of physical fitness? If you retire from work, with reduced responsibilities, does it mean you can retire from exercise as well? At any given age, physical fitness and exercise play a crucial role in leading a healthy lifestyle, especially for senior citizens. Whether you’re young or old, working out and keeping yourself active shouldn’t stop as exercise is important even when you’re a senior citizen.

Here are a few benefits of working out for Senior Citizens

  • Prevents Diseases & Chronic Conditions: Being regular with any kind of physical activity helps keep away diseases like diabetes, heart ailments and cancer.
  • Reduced Risk of Fall: With old age, the risk of falling increases, which can have a disastrous effect on being independent. Exercise improves the strength and flexibility of the body and as a result, it improves balance and coordination.
  • Improved Mental Health: Exercise induces endorphins – the happy hormone, which helps to feel good and keeps stress away. Exercise has a direct impact on sleep. Insomnia and disrupted sleep patterns which are common aspects with senior citizens is taken care of with regular exercise.
  • Social Engagement: Responsibilities reduce with age and so does the social life. Being regular with any kind of activity, be it yoga or a laughter club, helps to interact with people of the same age with similar problems. Now, they have their own tribe and this brings in confidence as it deals with depression and loneliness.
  • Better Cognitive Function: Fine-tuned motor skills improve cognitive functions which lower the risk of deteriorating memory, thinking, behavior and the ability to perform daily activities.
  • Keeps Weight in Check: Metabolism slows down in old age and as a result, losing weight becomes a challenge. Regular exercise helps in increasing metabolism and losing weight.

Get Started With an Activity

  • Walking: Be it brisk walking or a stroll in the park, walking improves stamina and makes you feel good!
  • Yoga: It helps in improving flexibility and mental health.
  • Workout at Fitness Studios: Use body weight to keep fit and meet like-minded people!
  • Swimming: Ideal for those having aching joints as it is not weight bearing. Swimming will help you tone your body and improve stamina.
  • Cycling: Low impact sport which is good for the cardiovascular system.
  • Resistance Bands: Improves muscle strength, balance, coordination and range of motion.
  • Laughter Clubs: Laughter is the best medicine. Visiting laughter clubs will help you stay positive and stress-free.

Points to be Kept in Mind:

  • Get a clearance from your Doctor about your fitness regime
  • Start with warm ups and end with cool down to prevent injuries
  • Always start slow and gradually increase the intensity
  • At any point if discomfort or pain is felt, stop immediately and consult your Doctor

Nutrition for Senior Citizens

Eating the right food in old age is very important as weak bones, lower immunity, poor digestion are all a part of the routine. Hence, eating healthy is very important.

Tips for Healthy Eating:

  • Have five to six small meals during the day to help in better digestion and absorption
  • Since appetite reduces with age, care should be taken to include sufficient proteins like whole grains, eggs, milk products, chicken, fish, etc.
  • Eat a good amount of fruits as they are rich in antioxidants
  • Including salads helps to keep constipation at bay due to their fiber content
  • Stay hydrated with sufficient amount of water
  • Avoid processed food

Eating right and exercising can help you stay youthful and active even in old age! We hope this article helps. Leave your thoughts in the comments below!

For more on healthy living, check out Healthy Reads. To get the right tips and guidance from an expert, subscribe for GOQii’s Personalised Health Coaching here.

Wish you all a Happy and Healthy Senior Citizens Day!

#BeTheForce

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Sweet Corn: A perfect healthy snack

It’s the monsoon season, and one of the best snack during this time is roasted whole corn with a dash of lime, red chilli powder, and salt. For Mumbaikars, it’s a must have known as ‘Bhuta’.

Roasted corn is a healthier snack compared to fried fries, samosas or other unhealthy options typically chosen during the rainy season. So why is corn healthy? You will be surprised to know that this small kernel of corn is packed with nutrients and is a perfect snack to boost overall health.

Corn is rich in fibre and low in carbohydrates. A cup of sweet corn provides 3.5 grams of dietary fibre, keeping you full and aiding in with weight loss, making it a perfect mid-snack for weight watchers.

Yes! Even diabetics can enjoy it in controlled portions. Corn offers a source of complex carbs, providing your body with long-lasting fuel. Being a starchy food, corn’s carbs are broken down slowly, preventing sudden spikes or drops in blood sugar levels.

During monsoon, the digestive system tends to gets sluggish. The soluble fibre in corn keeps our gut healthy and helps prevent colon cancer too. Insoluble fibre prevents constipation and other intestinal problems by promoting soft and bulky stool that moves easily through the intestines.

Corn is a rich source of B complex vitamin, which increase mental ability and boosts memory. Its also a good source of Vitamin C, Niacin, Thiamine, Folate, and Potassium, which help prevent heart disease, hypertension, and lowers bad cholesterol.

corn1Colourful Corn Cob

This tiny food is loaded with Phytonutrients such as carotenoids, lutein and zeaxanthin, responsible for its bright yellow colour, which improves eye health. Corn is packed with minerals like phosphorous, magnesium, manganese, zinc, iron, copper, and the trace mineral selenium.

Corn has good protein content, containing all amino acid except lysine and isoleucine. Make a corn salad with tofu or cheese or add some nuts, eggs or lentils to make it a complete protein snack.

Corn is rich in antioxidants, phenolic compounds, and ferulic acid, which have the capability to fight tumours in the breast and liver.

corn bhel

Corn Bhel

If you suffer from celiac disease or are gluten intolerant, corn is a safe vegetable for you to eat. It is naturally gluten-free, making it a great substitute for other ingredients.

Besides enjoying corn on the cob, steamed or roasted, try corn bhel, corn pizza, corn patties, baked corn, corn biryani or corn frankies.

Too lazy or in hurry? Just toss steamed corn kernels in an olive oil-salt-pepper-herbs dressing and enjoy it as you watch the rain go pitter-patter on the windows.

Word of caution

Remember, while sweet corn is a healthy treat, corn slathered in butter and doused in salt is not a healthy option.

So go ahead and enjoy this guilt-free snack!

We hope this article helps you. Do you have a favorite way to enjoy sweet corn? Share it with us in the comments below! For more tips on healthy snacking and nutrition, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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