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Search Results for: hormone

December 1, 2022 By Mitali Ambekar 9 Comments

Should Women Workout During Their Menstrual Cycle?

Should Women Workout During Their Menstrual Cycle?Should women workout during their menstrual cycle? It’s a question asked by most women who have either started working out, have been in sports or trekking, etc. How can a woman or girl stop working out for a span of 4-6 days, especially the ones who are active? There could be varied opinions on the same.

How Does Working Out During A Menstrual Cycle Help? 

If we put in a little logic, it does show us that a workout during their menstrual cycle would help women feel better. How is that? In general, when anyone works out, the body tends to release endorphins, the feel-good hormone and makes one feel good and happy. In the case of women, this is especially true, when the other hormones are already making her feel irritated, low on energy and weak during her periods.

Another positive is better circulation and higher metabolism – both of which will make sure that all the processes in the body are working well, thereby also making the woman’s uterine muscles relax, which otherwise are constricted during periods and can be a major cause for cramps. Better circulation can even help in relieving headaches and other small aches, which otherwise happen with iron deficiency during this phase.

Should Women Workout During Their Menstrual Cycle?Having said this, the intensity of workouts should not be very high, it should be low to moderate. Before starting off, you may not feel like doing so but, as you start with a light warm-up such as a slow walk, followed by some stretching, it will make you feel better and thus, take the workout forward slowly and steadily. In fact, light stretching will even help you get rid of congestion in the pelvic area.

When You Should Avoid Working Out

Women, who suffer severe pain and more bleeding should avoid it, as exercise can make them feel weaker and can make it very painful. Again the question pops up, why and how?

During periods, the woman’s Uterus and the veins inside are a little sensitive. Any pressure on it, be it in the form of exercise or any other activity, can cause more pain. Women who already encounter a lot of pain should avoid taking the risk of working out and should rest for 2-3 days and then get back to their routine. Failing to do so can cause more weakness with loss of blood due to excessive bleeding.

Albeit, you can do some light walks, stretching, or yoga. You can try swimming too as it equally helps in feeling fresh, light and helps easing off the pain. As a precautionary step, always remember to eat something before the workouts to get the dash of energy you need to workout.

We hope this article helps you! For more articles on Women’s Health, check out Healthy Reads. You can also download the GOQii App to keep a track of your menstrual cycle or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

November 30, 2022 By Neha Kapoor 5 Comments

6 Magical Herbs That Can Help You Sleep

6 Magical Herbs To Help You Sleep There are many people who face severe issues of sleep disorder and it is difficult for them to fall asleep. Sleep is a key component of good health. They say humans need at least 8 hours of sleep a night to rejuvenate and restore their bodies. Unfortunately, in the days of stress, chaos, constant electronic bombardment, adrenal fatigue, and hormonal craziness, we are seeing people generally getting less sleep, and the sleep they do get, tends to be interrupted in some way. This means the sleep quality and quantity have a lot to be desired. Thankfully, we have these 6 magical herbs which can help you relax, rejuvenate, and come to a quiet place of rest and relaxation.

6 Magical Herbs To Help You Sleep

1. Ashwagandha (Winter Cherry)

It is an adaptogen with strong affinities towards the nervous system. It helps the body deal with stress and hormone fluctuations caused by stress, especially helping regulate cortisol levels at night time. Cortisol is what wakes you up at 2 am thinking about a million things at once and not being able to fall back asleep. Taking 500mg of Ashwagandha daily can help your body even out stress hormone levels which can help you get a good night sleep. It has also been shown to ease anxiety and depression.

2. Chamomile

It is a wonderful calming herb. It relaxes both the body (muscles) and the mind. It is also a wonderful, gentle sedative. It is safe and effective for children. Chamomile tea sipped by a breastfeeding mother can soothe the baby after breastfeeding. Toddlers can sip chamomile tea with a little bit of honey before bedtime to calm them down. Adults can drink 1-2 cups of chamomile tea at the end of the day to help calm down before bedtime. Steep chamomile in hot water for 10 minutes in a tightly capped jar, strain and enjoy.

Chamomile oil can also be put in bath water (5-6 drops) to soothe overwrought nerves, diluted to 2% to make an excellent massage oil, or used as an inhalant.

Dose: Tea, 1 cup 2-3x daily; Tincture, 30 drops 3 x daily.

3. Lavender

Everyone knows that Lavender is great for relaxing and calming the mind and body. The essential oil can be diffused in the evenings alone or combined with other relaxing essential oils to bring on a state of peace and relaxation. The leaves can be drunk as a tea, or added to food. It is great for insomnia, agitation and restlessness. Lavender is a gentle strengthening tonic for the nervous system as well. A few drops of lavender oil added to a bath before bedtime are recommended for persons with sleep disorders. Additionally, the oil may be used as a compressor massage oil or simply inhaled to alleviate insomnia.

Dose: Tea, 1 cup 2-3 x daily; Essential oil may be inhaled, massaged into the skin (use 10 drops essential oil per ounce of vegetable oil), or added to baths (3-10 drops).

4. Passionflower

It’s a great herb for people who wake frequently throughout the night. It is a safe herb for most (excluding excessive use in pregnancy, especially in the first trimester), including children and can be taken in large doses frequently. It is used to promote a deep restful sleep and ease anxiety. Take 30-60 drops of passionflower tincture an hour before hitting the bed, and again at bedtime if you are not yet tired. The herb can be combined with others to make a wonderful night time tea as well. Passionflower is used for minor sleep problems in both children and adults (Bruneton, 1995). It is an excellent sedative with no side effects even when used in large doses (Spaick, 1978).

Dose: Tea, 1 cup 3x daily; Tincture, 30-60 drops 3-4x daily.

5. Lemon balm

It is used primarily to lift the mood and promote calmness and relaxation. Since depression is often related to insomnia, probably because of a lack of serotonin, lemon balm can help you achieve sleep by promoting mental and physical health. Several studies have confirmed its sedative effects, however, it should be noted that too high of a dosage (1800 milligrams) increases anxiety.

To make it into a mild, uplifting, and relaxing tea. You will need:

  • 2 tablespoons of dried lemon balm, or 8-10 tablespoons of fresh lemon balm
  • 2 teaspoons dried chamomile
  • Honey to taste (optional)
  • 8 ounces of fresh water

Directions: Place the loose herbs in a mug and cover with 8 ounces of boiling water. Steep for 5 minutes, strain, and drink 30-45 minutes before bed.

6. California Poppy

This is a great herb for insomnia due to restlessness and anxiety (and it’s safe and gentle enough for children). This herb not only helps you to fall asleep, it improves the quality of your sleep as well. A tincture is the most powerful way to take this. Try 30-40 drops twice daily (the second dose close to bedtime).

These herbs can be combined to make a lovely relaxing night time tea that works for your specific needs. That is the great thing about herbs, some speak to you more than others. Those are typically the herbs that you should do some more work with to see if they suit you!

Before you try any of these herbs, have a word with your doctor, dietitian or nutritionist. You can also speak to our Coaches and Experts by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

For more articles on sleep and sleep tips, check out Healthy Reads.

#BeTheForce

November 18, 2022 By Farida Gohil 7 Comments

Sleep Deprivation Linked To High Calorie Food Choices

Sleep Deprivation Linked To High Calorie Food ChoicesThere is more science supporting the fact that getting a good night’s rest is best for your health. A new study published in the journal Food Product Design, by Author Colin Chapman, MSc, of Uppsala University says that people who were deprived of one night’s sleep purchased more calories and grams of food in a mock supermarket the following day. Sleep deprivation leads to increased blood levels of ghrelin, a hormone that increases hunger. However, there was no correlation between individual ghrelin levels and food purchasing, suggesting that other mechanisms such as impulsive decision making may be more responsible for increased purchasing.

What Did The Study Find?

The Uppsala University of Sweden is the oldest university of the Nordic countries and offers courses in Science and Technology, Medicine, Humanity and Social Sciences. Researchers at Uppsala University investigated whether sleep deprivation may impair or alter an individual’s food purchasing choices based on its established tendency to impair higher-level thinking and to increase hunger.

They hypothesised that sleep deprivation’s impact on hunger and decision making would make for the ‘perfect storm’ with regard to shopping and food purchasing – leaving individuals hungrier and less capable of employing self-control and higher level decision making processes to avoid making impulsive, calorie-driven purchases.

On the morning after one night of total sleep deprivation, as well as after one night of sleep, the researchers gave 14 normal-weight men a fixed budget (approximately $50). The men were instructed to purchase as much as they could out of a possible 40 items, including 20 high-caloric foods and 20 low-caloric foods. The prices of the high-caloric foods were then varied to determine if total sleep deprivation affects the flexibility of food purchasing. Before the task, participants received a standardised breakfast to minimise the effect of Hunger on their purchases.

Sleep-deprived men purchased significantly more calories (+9%) and grams (+18%) of food than they did after one night of sleep. The researchers also measured blood levels of ghrelin, finding that the hormone’s concentration was higher after total sleep deprivation; however, this increase did not correlate with food purchasing behavior.

Their finding provides a strong rationale for suggesting that patients with concerns regarding caloric intake and weight gain should maintain a healthy and normal sleep schedule.

Is There A Link Between Sleep Deprivation and Weight Gain? 

Findings from a study published in the journal Nature Communications found that losing sleep can make you more likely to crave junk food rather than healthy food. Other studies have linked poor sleeping habits to increased appetites.

Results from the study show that sleep deprivation significantly decreased activity in appetitive evaluation regions within the brain during food desirability choices, combined with increased activity in the amygdala. This change in brain activity is further associated with an increase in the desire for weight gain promoting high-calorie foods following sleep deprivation.

Based on the study above, it is evident that one needs a good night of rest. What do you think? Let us know your thoughts in the comments below.

If you have trouble sleeping, speak to an expert by subscribing for GOQii’s Personalised Health Coaching: https://goqiiapp.page.link/bsr

Here’s how our GOQii Coach helped a player overcome insomnia. For tips on how to sleep well, check out Healthy Reads.

#BeTheForce

November 13, 2022 By Neha Goyal 1 Comment

All Natural Amla Murabba: A Recipe To Level Up Your Health!

amla murabbaAmla, Amalaki or Indian Gooseberry is one of the most important part of many Ayurvedic medicines. It is a powerhouse of not just antioxidants and vitamin c, but also a good source of calcium, iron, phosphorus, carotene, vitamin B and fiber. Available for consumption in various forms like churna, juice, candies, pickles and supplements, benefits of this superfood are innumerable.

This is a highly recommended food for common problems like hair fall to severe health concerns like helping in preventing the formation of cancer cells. The list of benefits is endless but commonly it is a great remedy for boosting immunity, improving gut health and liver function, preventing pancreatitis, balancing hormones, lowering blood pressure and reducing arthritis related pain due to inflammation.

Many of you have eaten Amla Murabba which is whole Amla simmered in sugar syrup, flavored with cardamom and saffron. Amla Murabba is such an invaluable preserve that you can’t afford to miss it! But what about the people who don’t have time for a long process of making Amla Murabba or are trying to discard white sugar completely from their diet? For them, I have a fantastic and hassle-free, all natural recipe! It can be made with just 2 ingredients, however, you can always add some more flavors to enhance the taste and of course, the nutritional benefits as well.

What You Will Need

  • Amla – 500 gms
  • Raw organic honey – 250 gms or more
  • Rock salt – ¼ tsp
  • Black pepper powder – ¼ tsp
  • Saffron – 3-4 strands
  • Cardamom powder – ¼ tsp

How to Prepare 

  1. Wash and completely wipe the Amla dry 
  2. Grate the amla, discarding the seeds and add all the flavoring ingredients like salt, saffron, cardamom and black pepper to it. 
  3. Fill this mixture in a glass or a ceramic container (just like traditionally used for pickles or any other preserves) and pour the raw organic honey over this mixture.
  4. As the honey makes its way to the bottom, make sure it completely covers the amla mixture. You can add more honey if you wish to. 
  5. Cover the container and keep it in sunlight for 4-5 hours for approximately 10 days. You can eat this mixture right away but keeping it in sunlight increases its shelf life. 
  6. After 10 days your all natural Amla Murabba is ready.

Please Note: Make sure everything from your hands to the Amla to the glass container are all dry. Any moisture is unfavorable for this kind of a preserve.

Highlights of the Amla Murabba  

  • Honey was used as a food preservative in ancient times. It works as a preservative because the high concentration of sugar in honey forces the water out of any yeast or bacteria cells that could otherwise contaminate the food. Along with that, honey itself has innumerable health benefits.
  • This recipe requires no cooking, hence, all the benefits of Amla are well packed which otherwise get destroyed during cooking.
  • Keeping it under the sun helps incorporate powerful benefits of sunlight as well in this recipe.

Hope you are as excited as I was after finding this recipe. Do try it and let me know your feedback in the comments section below! 

Want to try more healthy recipes? Check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce! 

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