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February 18, 2022 By Rashmi Deshpande 8 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!

February 8, 2022 By Kusum Soni Leave a Comment

Why You Need to Use Mustard Oil During Winter

In most parts of India, winters offer a reprieve from the unbearable heat. But, the winter chills bring a host of other complications due to the change in weather. These complications include cold, dryness, the Winter Itch, cough, joint pains and cracked heels, etc. Instead of exploring multiple medications, what if there was one single cure for most of these ailments? Have you considered using Mustard Oil during Winter?

Mustard Oil is loaded with MUFA (Monounsaturated Fatty Acids), PUFA (Polyunsaturated Fatty Acids), Omega 3 and 6 Fatty Acids, Vitamin E, Minerals and Antioxidants. It also demonstrates strong anti-microbial properties and is anti-inflammatory in nature.

How to Use Mustard Oil During Winter

Due to the properties mentioned above, Mustard Oil offers a number of benefits which can help alleviate most issues caused by the cold weather.

1. Cold, Cough and Congestion
Dust, dryness and cold temperatures all add to cold & coughs during winter. Mustard Oil has a warm effect that helps in clearing congestion from the respiratory tract. You can rub about a teaspoon of mustard oil on your chest before sleeping to get relief. To clear nasal congestion, add a few drops of Mustard Oil to a vessel of boiling water and inhale the steam. Another remedy is to rub a mixture of 1 /tbsp warm Mustard Oil and 2-3 cloves of crushed garlic on your feet.

2. Joint Pains
It is often observed that in cold weather, the human body conserves more heat, and more blood is circulated to the heart and lungs. When this happens, the arms, shoulders, knee joints and blood vessels may contract, causing pain. Due to its strong anti-inflammatory and stimulant property, Mustard Oil helps in improving circulation. A regular massage with Mustard Oil helps in relieving aching joints and muscles. It even provides relief and comfort in arthritis.

3. Itchy Skin
Cold temperature with low humidity results in winter itch. The skin tends to get dry, cracked and dull. Using a natural moisturizer like Mustard Oil is healthier for the skin. It aids healing, smoothening and gives a glow due to its thick consistency, high levels of Vitamin E and anti-inflammatory properties.

4. Cracked Heels
This is another bothersome problem during winter. You can use wax from waste candles to say goodbye to cracked heels. Just make a mixture of candle wax with an equal amount of Mustard Oil by heating, so that it becomes a thick mixture. Let it cool and apply this mixture on cracked heels and sleep with cotton socks to heal your heels.

5. Hair Loss
The cold winds of winter bring havoc to the tresses, leading to hair loss and development of split ends. With the dry air and much more by the use of hats, dryers and other heat treatments, hair tends to become dry, frizzy and rough. Massaging the scalp with Mustard Oil during winter stimulates hair growth by improving blood circulation in the scalp. It is packed with vitamins and minerals, particularly, a high amount of beta-carotene which is excellent for hair growth when converted into vitamin A in the body. Besides, it also contains iron, fatty acids, calcium and magnesium – all of which nourish the hair and aid growth. Due to its thick consistency, it keeps the moisture in the hair intact and gives it the required nourishment to stay healthy and shining.

6. Cardiovascular Health
Most of us are unaware of the fact that winter is one of the prime seasons for heart attacks. Given the warming qualities of Mustard Oil, it is also used internally i.e. in food. The antibacterial properties of Mustard Oil helps in fighting bacterial infections in the colon, intestines and other parts of the digestive tract. A recent comparative study done on different varieties of edible oils showed that mustard oil reduced the risk of cardiovascular diseases by 70 per cent, when used in moderation. A high percentage of both polyunsaturated and monounsaturated fats help to maintain good heart health. It also lowers bad cholesterol.

So what are you waiting for? If you’ve experienced any of the above, use Mustard Oil during Winter now! We hope this article helps you enjoy this season to the fullest. Do leave your thoughts in the comments below.

For more useful winter tips, check out Healthy Reads. You can also purchase some healthy and organic Mustard Oil for a discount using your GOQii Cash on the GOQii Health Store within the app.

#BeTheForce

January 11, 2022 By Meenakshi Sharma 1 Comment

Are There Any Winter Superfoods?

“Superfoods” are foods that have a substantial amount of nutrients and very few calories. They contain a high volume of minerals, vitamins, and antioxidants. But, do winter superfoods really exist?

Do Winter Superfoods Really Exist?

Some winter foods do have a powerful impact but it’s your overall diet that really matters. Enriching your diet with nutrient-rich foods may help deal with issues such as joint problems, weight gain, constipation, dry skin and hair fall in winter and let you enjoy good immunity, good skin and overall good health. Let’s look at a few foods which may be considered as Winter Superfoods.

Pearl Millet /Bajra: is a versatile food rich in fibre, magnesium, potassium and vitamin B. It promotes heart health, controls BP, muscle gain and helps you get dense, frizz-free hair with great volume. The high iron content plays a vital role in curing anaemia and can help to strengthen your bones as well. It is a heating grain, so it should be had in winters only. You can use Bajra to make malt, bhakri, ladoo, khichdi, cookies, uttapam, idli and dosa.
Green Vegetables: Add green leafy vegetables to your meals to fight infections and boost immunity. These are excellent sources of fibre, folate and carotenoids, antioxidants, vitamins C and K and the minerals iron and calcium. Include palak, methi, sarson, pudina, moringa and green lasun to your diet. Green lasun boosts immunity and alleviates the burning sensation in hands and feet due to its anti-inflammatory properties. You can add them in rotis, dals, juices, soups and chutneys.
Root Vegetables: Include all kinds of root vegetables in your diet, especially during the winter season. Sweet potatoes, broccoli, brussels sprouts, turnip and its leaves have antioxidant properties, vitamin C, are rich in beta carotene, fibre, vitamin A, and potassium. Regular consumption can help in curing constipation, improving immunity and reducing inflammation. Beets are also sources of anthocyanins, that have been linked to lower instances of heart disease, and nitrate – which improves the dilation of blood vessels. You can make soups, tikkis, sabzis or simply roast them.
Seasonal Fruits: Citrus fruits are bursting with Vitamin C, fibre and antioxidants, making them ideal during winter. Citrus fruits like oranges, grapefruits, pomegranates, kiwi, guava, amla and lemons are also high in minerals and phytochemicals that help protect the body from infections and pathogens. They help in enhancing your immunity, reducing hair fall, improving skin and digestive health. Eat a fruit in the morning and the evening as a snack. If you find Amla too sour, consume it with a dash of salt and black pepper or in the form of instant powders.
Ghee: is an invaluable source of vitamins, minerals and healthy fats. It helps with joint lubrication, skin hydration and keeps the digestive system functioning well. It can help you boost immunity and prevent yourself from falling sick. Cook your meals in ghee or top your dal, rice, roti, etc. with it.
Til/Sesame Seeds: are a good source of calcium, essential fatty acids, vitamin E and are good for bones, skin and hair. It helps you maintain body temperature and keeps you warm and energetic during winter. Add sesame seeds to your roti, chikki, gajak, ladoo and chutney.
Nuts: Peanuts have more protein than any nut (7g per serving), containing more than 30 essential vitamins and minerals, and are a good source of polyphenols, fibre and good fats. Daily intake of almonds and walnuts lower bad cholesterol, control blood sugar levels and reduce inflammation. They are packed with antioxidants, vitamin E and magnesium. They’re also rich in omega 3 and have anti-inflammatory properties. We can have soaked nuts, add them in ladoos, chikkis, granola bars or simply have them as snacks.
Turmeric: is known as a therapeutic superfood due to its anti-bacterial, anti-fungal and anti-inflammatory properties.Turmeric can help reduce inflammation and fight infections. Make the famous “Haldi Doodh” or a pickle with fresh turmeric.
Honey: is another energetic superfood to look upon for winters. You can use it as a substitute for sugar. Mix honey with your tea and sip it every morning to fight cold, sore throat and other infections.
Gond: keeps the body warm, protects against the cold, treats cardiovascular, chronic kidney diseases, lubricates the joints and strengthens the bones. It also helps one manage menstrual problems and combat gas issues. You can turn gond into ladoo or panjiri mixture i.e. a mix of gond, wheat flour, jaggery, ghee, nuts and cardamom.
Garlic: is a tasty herb that has high amounts of calcium, potassium as well as certain sulphuric compounds that are good for getting rid of infections. You can make chutneys, add it to soups and dals. You can also have crushed garlic with honey in the morning.

We hope these “Winter Superfoods” help you make a positive and healthy lifestyle change. For more on winter and nutrition, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Eat Healthy and #BeTheForce

January 7, 2022 By Priyanka Mangla 4 Comments

Sprouts As Superfoods During the Pandemic!

During this period of time , when most of us are avoiding crowded markets again and again to purchase fruits and veggies , sprouting of the readily available beans and grains at home has become the best and cheapest way of getting complete nourishment. We have been using sprouts for ages either to recover post illness or to build muscle mass, increase stamina, to combat nutritional deficiencies and so on.

What Can Be Sprouted?

All edible grains, seeds and legumes can be sprouted. These include:

Grains: Wheat, Maize, Ragi , Bajra, and Barley .
Seeds: Alfa-alfa seeds, radish seeds, fenugreek seeds, carrot seeds, coriander seeds, pumpkin seeds, muskmelon seeds, sesame seeds.
Legumes: Mung , Bengal gram, groundnut and peas ( commonly used ) .

Benefits Of Consuming Sprouts

Increase in Nutrition: In the process of sprouting, the vitamins, minerals and proteins increase substantially with the corresponding decrease in the calories and carbohydrate content. There is an infinite increase in vitamin C content.
Good For Pregnant Women: Being high in folate, sprouts are beneficial for pregnant women. Folate is quite essential for fetal development and proper development of brain development of a child.
Ensures Healthy Eyes: As Vitamin A content also gets enhanced by a remarkable percentage, sprouts keep our eyes healthy and protect them from all the Vitamin A deficiency diseases of the eyes such as night blindness. Regular intake even delays the development of cataract due to ageing.
Healthy, Shiny Hair: Being rich in Vitamin C and protein, they ensure strong and healthy hair.
Good Heart Health: Sprouts are high in omega 3 fatty acids which make them heart-friendly.
Easily Digestible: Now the question arises in our minds, the black gram, the mung beans, and some other legumes do produce flatulence… will it be ok for those who suffer from bloating and indigestion to consume these legumes and beans? And the answer is yes! When we are consuming sprouts, they are in pre-digested form – which means they have already been acted upon by enzymes and made easy to digest. In fact, they contain a lot of fiber and water. Hence, they help overcome constipation.

When Can You Eat Them: You may have them as your post-workout meal in the morning, in your evening snacks when you are hungry and while raiding your kitchen for something to munch on.

How To Eat Sprouts: Besides having sprouts alone, you can make it delicious by adding chopped onion, tomatoes, cucumber and squeeze some lemon juice. You may make sprout dosa or pancakes or mixed sprout bhel with puffed rice. You can also try this delicious Sweet Potato Sprouts Tikki and Oats, Sprouts and Vegetable Uttapam. Make sure you are steaming or boiling sprouts in water before eating them. This will not only make them easily absorbable, but will kill any bacterial growth that may have developed during the process of sprouting.

Eating sprouts is the safest and cheapest way to get all the advantages of fruits and vegetables. If you are having them in your breakfast, it’s going to be a perfect power-packed breakfast. No packaged Muesli, instant oats, processed cornflakes, etc. are going to provide this much nutrition.

Please Note: Make sure the dried beans and seeds are of best quality, purchased from a good store where they are kept under good conditions and packaged as “food”. Seeds meant for planting purposes may contain mercury compounds and other toxic chemicals. Avoid purchasing seeds or beans of low quality because these may cause various bacterial infections like salmonella, e-coli infections.

We hope this article helps you! Go on and get your sprouts. Do let us know your thoughts in the comments below! For more on nutrition, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce