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June 15, 2022 By Palak Mittal 3 Comments

5 Wonder Herbs To Help You Battle Diabetes Naturally

Diabetes has been listed as an epidemic and it seems to be on the rise, worldwide. Diabetes is a disorder which alters the blood sugar levels and production of insulin that can cause various complications if left untreated. It can be treated through lifestyle modifications and exercises. We do have few spices and herbs available in nature, along with dietary changes, to help control diabetes. These remedies are not only economic to the pockets but can also help in reducing medicines. There are so many herbs (leafy part of the plant) that have proven boon to regulate blood sugar. Here, I am mentioning the most common and effective herbs to control blood sugar levels effectively.

5 Herbs To Battle Diabetes

Oregano: due to it’s high content of glycosides, flavonoids and polyphenols, oregano helps in lowering blood sugar levels. It helps in increasing the level of insulin in the body too. In dry form, oregano can be added to salads, soups or other dishes. Fresh herbs can be added to boiling water, let it steep for 5 mins, strain and drink as tea in the morning. You can also chew 5-6 oregano leaves regularly.
Curry leaves: are the aromatic leaves and widely used in culinary preparations. It helps in decreasing blood sugar levels and also promotes carbohydrate metabolism. They can be chewed every day on an empty stomach or can be used while preparing food.
Giloy: is an Ayurvedic, magical plant that can not only help in controlling blood sugar levels and other symptoms of diabetes but is potent enough to alleviate many issues arising from your head to toe. Giloy also gives a boost to immunity. Powered with Antioxidants, it protects the body from any damage caused by free radicals. To consume it, take 1 tsp of Giloy powder or ½ an inch of fresh crushed Giloy stem, mix or soak it in a cup of water overnight. Drink it on an empty stomach the next morning. You can also boil ½ inch of Giloy stem in a cup of water till it reduces in half and drink it hot, twice a day.
Sadabahar: is a common plant found in India. Its flowers are the main component to help reduce blood sugar levels. Sadabahar flowers can be boiled in water for a few minutes. You can strain and drink it in the morning as tea. 3-4 leaves can be chewed daily on an empty stomach as well.
Peppermint: contains natural antioxidants which are helpful in fighting diabetes, heart disease, aging and cancer. It also adds great flavor and aroma to teas. Peppermint is available both in fresh and dried leaves or tea bags in the market but it is better to go for fresh leaves. The leaves can be added to tea for good flavor and your daily dose of antioxidants. Alternatively you can add them to salads or chew 4-5 leaves on an empty stomach. Please Note: People with GERD or people prone to acidity should avoid it as it relaxes the muscle that closes the stomach from oesophagus causing acid reflux.

We hope this article helps you battle diabetes. Before you switch to using any of these wonder herbs to battle diabetes, please ensure that you check with your doctor, nutritionist or dietitian in case of any allergies or other medical conditions. For more on Diabetes, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

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June 7, 2022 By Palak Mittal Leave a Comment

Wonder Herbs That Can Reduce Blood Sugar

An epidemic worldwide, Diabetes is a disorder which alters blood sugar levels and the production of insulin that can cause various complications if left untreated. Although, it can be managed through lifestyle modifications and exercises. A few spices and herbs along with dietary changes can reduce blood sugar. These remedies are not only economic but can help in reducing dependency on medicines too.

Herbs That Can Reduce Blood Sugar

1. Fenugreek: seeds are rich in minerals, vitamins, calcium, iron and proteins. It helps in controlling sugar and releasing insulin. The seeds have a high content of dietary soluble fibre which helps in slowing down the absorption of carbs and sugar.
How to Consume:

You can soak 1–2 tablespoons of fenugreek seeds in a glass of water overnight. Chew the seeds and drink the water the next morning on an empty stomach.
Fenugreek leaves can be added in dough for chapatis or in vegetables.
Seeds can be dry roasted to add them in food preparations.
Seeds can be sprouted for salads.

2. Oregano: Due to high content of glycosides, flavonoids and polyphenols, Oregano helps reduce blood sugar levels. It helps in increasing the level of insulin in the body too.
How to Consume:

In dried form, oregano can be added in salads, soups, or other dishes.
Fresh herbs can be added in boiling water, let it steep for 5mins, strain and drink as tea in the morning.
You can chew 5-6 oregano leaves regularly.

3. Curry Leaves: are the aromatic leaves widely used in culinary preparations. It helps in decreasing blood sugar levels and also promotes carbohydrate metabolism.
How to Consume: Curry leaves can be chewed every day on an empty stomach or can be used in preparation of food in kitchen

4. Aloe Vera: is a magical herb that not only controls diabetes but has proven beneficial in other ailments too.
How to Consume: You can prepare Aloe Vera juice by adding 2 teaspoons of Aloe Vera gel in a glass of water and drink it twice a day.

5. Turmeric: Curcumin, an active component in turmeric, helps reduce blood sugar, improve beta cell function and fatty acid oxidation, thereby proving to be a miracle ingredient to combat the disease.
How to Consume:

Turmeric powder can be used in cooking food or blend in smoothies.
Curcumin capsules can be taken twice a day before meals.

6. Clove: in ayurveda, are used as a main ingredient to cure various ailments. This spice also helps in stabilising blood sugar levels.
How to Consume:

Cloves can be used in culinary dishes.
Coarsely grind the cloves and add them to a mug of boiling water. Let it boil for about 10 minutes. Strain the liquid and drink it warm.

7. Ginger: Gingerol is an active component present in ginger and is a common sugar control medicine in Ayurveda. It increases the secretion of insulin in the pancreas.
How to Consume: Ginger can be used to prepare ginger tea or can be chewed in raw form daily.

8. Sadabahar: is a common plant found in India. Its flowers are the main component to help reduce blood sugar levels.
How to Consume:

Sadabahar flowers can be boiled in water for a few minutes, strain and drink as tea in the morning.
3-4 leaves can be chewed daily on an empty stomach.

9. Neem: Since time immemorial, neem is used for various ailments. Not only leaves, all parts of this plant are used in ayurveda medicines. Neem is also known to reduce blood sugar levels.
How to Consume: Boil about 10 neem leaves in a glass of water for 5 minutes till the leaves become soft and the water turns green. Strain and drink twice a day.

We hope these wonder herbs help you reduce blood sugar. But before trying any of these, do consult your doctor and do not replace your essential medication with these.

For more information on diabetes, how to reduce blood sugar levels and other queries, check out Healthy Reads.

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June 6, 2022 By Saba Mirza Leave a Comment

Health Benefits of Weight Lifting You Might Not Know

Whenever I advise my players to include weight lifting in their workout regimes, their reactions range from, “It’s too complicated or difficult for me,” to “No! I don’t want to bulk up”. These are the misconceptions engraved in our minds from the glossy images of sculpted and chiseled bodies of men and women appearing in fitness websites and magazines!

Apart from the fact that many of these photographs are Photoshopped or Edited, they unanimously promote the sole purpose of weight lifting as ‘body building’, which defers many people who want to actually stay fit and active, from it. Weight lifting, in essence, is not just about getting toned and sculpted! The benefits of weight lifting are numerous, ranging from improving your body composition, burning fat, strengthening your bones and joints and increasing your happiness quotient as well!

Health Benefits of Weight Lifting

Get Stronger and More Active: Weight lifting stimulates the growth and development of the slow twitching muscle fibers (type2 muscle fibers) which improves agility, endurance, and builds up your stamina and strength, thus, boosting your performance in doing activities of daily livings (ADLs).
Boosts Resting Metabolism: When the muscles are stimulated after strength training, they need to work harder to rebuild. Hence, they utilize more calories for redevelopment and growth! Muscles are metabolically active tissues which keep burning calories even during the resting phase known as the Afterburn Effect!
Strengthens Your Bones and Joints: Weight training not only strengthens your muscles and ligaments but also improves bone density. The way muscles start developing under stress, the bones also adapt by increasing deposition after consistent weight lifting. This becomes more important as one reaches the age of early 40s when we are prone to natural decline. Also, stronger ligaments and bones prevent the occurrence of injuries while performing cardio and other activities!
Lower Risk of Diabetes & Blood Sugar Levels: A study funded by the National Institute of Health has found that men who added weight lifting to their cardiovascular exercise routine had a 34% lower risk of diabetes. It’s advisable for individuals with type 2 diabetes to include weight training in their workout regime as toned muscles improve insulin sensitivity and better utilization of glucose!
Improves Heart Health: As weight lifting improves the lean muscle mass in the body, it improves blood flow to different body areas which put less pressure on arteries, thus improving cardiac muscles pumping capacity!
Improves Posture & Balance: Weight lifting strengthens your core, tones up your muscles and improves your posture. It reduces undue stress on different bones and joints, especially the shoulders, spine and hips which are more prone to injuries because of bad posture! Weight training also promotes the development of smaller muscle sets known as stabilizers. These take care of keeping you upright and helping you balance on a slippery surface or on one foot when you are reaching out to a higher shelf!
Makes You Happier: Weight training stimulates the release of endorphins in the body which are also known as the ‘feel good hormones’. They trigger the happy centers in the brain. A well-toned, lean and fit body elevates your mood and self-esteem. Weight training brings you out of your comfort zone. High intensity weight training proves the worth in persisting through uncomfortable situations – a lesson which can be applied to be successful in other aspects of life too.

How to Start Your Weight Training Journey?

The simple mantra is just ‘go ahead’. Simply enter a gym or put on a video to see how you can take your journey forward. Start with minimum weights and gradually increase. Make sure to start under the guidance of an expert to avoid injuries or wrong postures or techniques. Keep setting challenges and targets which will keep you motivated to push harder.

You can even subscribe to GOQii’s Personalized Health Coaching to seek guidance from your GOQii Coach, tackle myths and get the right information about weight training.

Push past your limits to the extent that your toughest workout now, becomes your warm up later! If you hit a wall, simply climb over it. What stops you from hitting the gym? Let us know your thoughts in the comments below.

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June 5, 2022 By Aqsa Shaikh Leave a Comment

How Many Cups Of Green Tea Should You Have Daily?

Green tea has become a household name today and is highly appreciated by all. People have started including a cup of steaming hot cup to their daily routine to keep themselves healthy. Having a cup of this beverage instead of your regular mug of coffee or tea will also reduce the amount of sugar that you have throughout the day.

However, there are several misconceptions that it will help us lose weight with one mug daily. While, it’s true that it can help you shed weight, it is not a magical drink that will shed off the fats and extra weight without being physically active and eating healthy. There have been cases where people consume extra cups and wonder why they aren’t losing weight.

How Many Cups Of Green Tea Should You Consume?

There was one such friend who was worried that despite having green tea she was not shedding weight. I asked her about her meal pattern and her activities through the day. After listening to her, I realized that her meals were haywire and activity levels were low. Her purpose behind having green tea was only for weight loss! Yes, Green tea helps you lose your weight but, at the same time we need to make sure that we are active and keeping our meals healthy.

Green tea is filled with Polyphenols, like flavonoids and catechin, which act as powerful antioxidants in our body. Green tea has the power to fight with fat-fighting metabolism and helps in shedding extra fat from the body

While it is a super healthy drink, we need to make sure that we control the amount we consume. 2 to 3 medium cups of green tea in a day is good enough but try not to exceed it!

It also contains minimum amount of tannins and caffeine that can interfere with the iron absorption and decrease folic acid absorption – which is an important vitamin that helps decreases birth defects. So women who consume it should be careful about their intake.

Remember there are no shortcuts. Superfoods cannot guarantee a great body and a healthy life. The best way forward is to eat healthy, drink lots of water, rest well and keep yourself active!

We hope this article helps you! 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

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