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The connection between Sleep and Liver!

Improve sleep and sleep qualitySleep can never be categorised as a boring topic to discuss. 8 out of 10 people love to sleep at any time of the day. For some sleeping is one of the best relaxation techniques.

An old adage says ‘Early to bed, Early to rise, Make a man healthy, wealthy and wise’. How true is this phrase? Is it alright to sleep late and wake up late?

In this digital world the bedtime for most people has changed drastically. Mobile phones, laptop, work pressure, deadlines and online markets have captured most of the sleep time leading to sleep issues for most. I have many clients who have everything in life but not good sleep.

We all know good sleep is very necessary for good health and to live long years. Lack of sleep or sleeping late can reduce your cognitive power, ages your skin faster, leads to weight gain, increased risk of death and also impairs judgment and decision making ability.

While sleep requirements vary from person to person, most adults require about 7-8 hours of sleep. Children and teens need even more. But, yes the quality of sleep is more important than quantity of sleep.

We have an amazing biological clock given by nature inside our body. Various functions occur in our body when we are sleeping. The most important function is detoxification which happens during our sleep hours.

So ideally between 11 pm to 3 am most of our blood circulation concentrates in our liver. The liver gets larger when filled with more blood. This is the time when liver undergoes detoxification process. But, if you cannot sleep during this hour, the liver cannot perform its function smoothly.

Later you sleep lesser the body detoxifies and keeps accumulating toxins in the body leading to weight gain, ageing, greying hair, belly fat, low immunity, multiple organ disorders and impure blood too.

Have you ever noticed when you go to bed very late you end up feeling tired and lazy the next day? Why does this happen?

In yoga practice, it is advised to wake up as early as 4 am and 5 am and exercise. Why is that?

Because between 3-5 am, most of the blood circulation is concentrated in the lungs. Breathing fresh air and exercise during this time is good. As per yoga, this is called Brahma Muhurat. During this time, the air is fresh, the mind is calm and stable and there is very less pollution.

Between 5-7 am most of the blood circulation concentrates in the large intestine. This is the right time to Poop. Pass out all unwanted toxins from the body, preparing the body to absorb good nutrients during the rest of the day.

From 7-9 am most of the blood circulation concentrates in the stomach. This is a good time to have breakfast and digest food well. Having healthy breakfast is a great way to start the day.

Have you ever noticed the daily routine of our grandparents? No matter what happens they sleep early and wake up early and carry out their routine work. This is the only reason they are so fresh, energetic and healthier even in the old age as they have followed their biological clock.

If you go against nature, things will turn out bad!

Some helpful tips to support your liver and get a good night sleep.

  1. Drinking lemon water in the morning
  2. Choose cruciferous veggies in the day for their liver supporting properties
  3. Try to express emotions in the best way rather than suppressing it as the liver is somewhere connected to your emotions too
  4. Have a light dinner and keep a gap of 2 hours before bed
  5. Turn off the phone, laptop, Ipad for one hour before bedtime. Use this time as ME time by reading books, meditation, reflection and yes chatting with family members
  6. Avoid stimulants like caffeine and sugar post 5 pm
  7. Practice yoga
  8. Have warm milk at bedtime to get good sleep as it enhances the production of sleep hormone.

In the symphony of health, the link between quality sleep and a thriving liver is undeniable. A commitment to early, restful nights not only enhances detoxification but also rejuvenates our vitality. Embrace the magic of a good night’s sleep for a healthier, more vibrant you. For personalised guidance on optimizing your sleep and liver health, connect with our experts through GOQii’s Personalised Health Coaching here.

#BeTheForce 

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Burn Belly Fat With Proper Nutrition

nutrition to burn belly fatBelly fat! A large section of people in this world are obsessed with their body and more so belly fat. They might be pushing themselves with exercise or following a particular diet plan but are still unable to rid themselves of it. The reasons behind not being able to burn belly fat may be excessive use of sugar and fats. This in turn results in weight gain through development of fats around different parts of the body.

Among all body parts, belly is the most affected area. This is because of the fats. The belly grows quickly and leads to increased health problems. Studies have shown that the human body reacts to increased levels of sugar. Generally, 15 grams of sugar is recommended and not more than that. The question is, can a change in diet impact the belly and other body fats? Let’s explore!

6 Nutritional Tips To Help You Burn Belly Fat

  1. Reduce Sugar Intake: Reduction in our daily sugar intake should be at a recommended level of 15 grams. This is one of the most effective steps in reducing belly fat through nutrition. Excess of sugar intake is one of the biggest reasons for obesity and diabetes in the U.S.
  2. Avoid Processed Food: Consumption of processed food items is one of the sources of excessive sugar and fat intake. Try to prepare your food with your hands if you are aware of the ingredients which will be used. Carefully read ingredients used in processed food before you consume them.
  3. Reduce Bad Carbohydrates: Reduction of carbohydrates is another step to reduce belly fat without exercise. Particularly, avoid consuming fizzy drinks. This is one of the sources of high bad carbohydrates.
  4. Increase Intake of Fiber: Increased intake of fiber will constraint your need for carbohydrates. Having more of veggies and fruits will help you with good carbs and avoid the intake of bad carbs.
  5. Eat Raw Vegetables: Eating half cooked or raw vegetables helps you reduce your belly fat. Vegetables are the best solution to fiber requirement. During the day take healthy carbohydrates and at night eat a good meal consisting of proteins/fiber and less carbs.
  6. Know What to Eat: It is essential that you are aware of what you eat. For example, you can do some research about food items that have rich sources of fibre and healthy carbohydrates. You can then add them to your diet.

We hope this article on how to burn belly fat helps you! Remember that it will only work if you are disciplined and follow the routine religiously. Otherwise, no matter how hard you try, there won’t be any significant change for the better. For more on fat and weight loss, check out Healthy Reads or ask a GOQii Coach directly by subscribing for Personalised Health Coaching here.

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Healing power of herbs and spices – Part 2

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I hope you found the first part of the blog interesting enough for you to come back and read Part 2. Herbs and spices have always been used by our ancestors and grandmothers as home remedies. They have found cure for any ailment purely through herbs and spices. Today, slowly and steadily we are getting back to our roots. This is one of the reasons why I got down to researching on herbs and spices. In this Part two we will talk of herbs and spices such as Mint, Himalayan Salts, Parsley, Paprika to name a few…

    1. Dill: Dill has much more to offer than just serving the ornamental purpose in the gardens. Due to its anti-bacterial nature, helps in killing harmful intestinal bacteria, E.coli. The seeds also contain substantial amounts of calcium, and regular intake of dill seeds may help to boost bone strength. One outstanding use of dill is in treating hiccups. Hiccups occur for various reasons, but most likely, they occur due to trapped gas and repeated upward movement of gases through the food pipe. It can also be caused due to certain allergies, hypersensitivity, hyperactivity and nervous malfunctioning. Dill helps the expulsion of gases and also reduces gas formation at the same time it helps to calm down hiccups due to allergies, hyperactivity, or nervous disorders.
    2. Fennel Seeds : It’s most popularly used as a breath freshener but has many health benefits attached to it. They are highly beneficial in relieving digestive problems such as indigestion, bloating, flatulence, constipation, colic, intestinal gas, heartburn, and even irritable bowel. Also, Fennel is excellent for combating obesity as it suppresses the appetite and creates a feeling of fullness. Phytoestrogens present in fennel seeds helps to deal premenstrual syndrome, menstrual pain and menopausal disorders. Apart from these, fennel is traditionally used as a galactagogue to promote lactation in nursing mothers.
    3. Himalayan Salt : Gorgeous pink colored salt is much more beneficial over regular table salt. These light pink crystals are full of minerals. In fact, they come packed with over 80 minerals and elements that have shown to create an electrolyte balance within your body, strengthen bones, lower blood pressure, prevent muscle cramping, and improve circulation. On the other hand common table salts are stripped of any extra minerals. Adding to other crucial benefit, Himalayan salt is also lower in sodium than regular table salt which is one of the deadly nutrients when it comes to heart disease.
    4. Mint: Mint, the well known mouth and breath freshener, is an herb that has been used for hundreds of years for its remarkable medicinal properties. The menthol present in it activates digestive system, helps to calm stomach cramps, beat acidity and flatulence. Mint has a very strong smell that has ability to open up nasal passages and airways to allow relaxed breathing. It is also an expectorant and helps the expulsion of phlegm. Its anti-bacterial and anti-inflammatory properties help relieve inflammation along the respiratory tract. Since mint leaves purify the blood and have an anti-spasmodic effect on the soothe muscles of our body, it is a great remedy to relieve the pain of menstrual cramps.
    5. Mustard Seeds: Mustard seeds have been valued for their therapeutic effects in curing cold and sinus It is a wonderful decongestant and expectorant which helps in clearing the mucus in the air passages. A decoction made with mustard seeds helps in cleansing the body especially in the poisoning caused by narcotics and excess intake of alcohol.
    6. Nutmeg: It has been considered to be a useful medicine in a number of Asian societies. It induces the secretion of various gastric and intestinal juices that ease the digestive process. The fiber content of nutmeg can bulk up the bowel movement; it reduces the frequency and discomfort of constipation and other intestinal issues. Since olden days, nutmeg has been recommended as a home remedy for sleeplessness and insomnia. A pinch of nutmeg in warm milk before sleeping always seemed to help in better sleep quality. Nutmeg has a high content of magnesium which stimulates the release of serotonin and hormone responsible for relaxation. This serotonin is changed to melatonin in the brain, which is a sleep inducer.
    7. Oregano: This warm aromatic herb boasts several medicinal qualities. This marvelous herb is an excellent source of minerals like potassium, calcium, manganese, iron, and magnesium. Potassium is an important component of cell and helps control heart rate and blood pressure caused by high sodium. Magnesium and calcium are important minerals for bone metabolism. Oregano also being a rich source of dietary fiber helps to control blood cholesterol levels. The major components of oregano, carvacrol and thymol, are wonderfully anti-viral, anti-bacterial, anti-parasitic, and anti-fungal. Presence of powerful antioxidants in this herb makes it great for immune system. Also, Consuming 2 tsp of oregano daily during menses reduces cramps this is because carvacrol and thymol present in the herb relaxes uterine muscles and prevents painful contractions.
    8. Parsley: Most people are familiar with parsley as a food garnish and often discard the herb used for decoration without realizing the health benefits. Myricetin, a flavonol found in parsley and other plants, has been shown to have chemopreventive effects on skin cancer. A natural chemical found in parsley (apigenin ) has been found to decrease tumor size in an aggressive form of breast cancer and will play a promising role in treating cancer in future. Parsley also acts as a natural diuretic and helps in body cleansing.
    9. Paprika: Warm and spicy flavor of this herb has much more to offer apart fro imparting color to the meals. Capsanthin present in Paprika promoted increased activity of an enzyme involved in production of HDL (good) cholesterol. The presence of capsaicin has also attributed to lower blood pressure levels in the body. Vitamin B6 present in it stimulates the production of melanin, a pigment that lends hair its colour hence it’s a boon for spice lovers as it helps prevent premature greying of hair.
    10. Rosemary: This herb packs a powerful punch in the form of rosmarinic acid, carnosic acid and carnosol. It’s incredibly anti-carcinogenic, and has been found to significantly decrease levels of dangerous heterocyclic amines when cooked with meats at high temperatures. It’s also been shown to be effective in improving dermatitis, cognitive stimulant, enhancing memory and focus, protecting the liver (detoxification) and alleviating arthritis pain. The Eucalyptol present in this herb helps to loosen the chest congestion making phlegm easier to expel plus Rosemary is rich in anti-inflammatory tannin which helps to soothe a sore throat.
    11. Saffron : This is the world’s most expensive spice. Active components of Saffron i.e. crocin and safranal, helps preserve levels of dopamine, serotonin, and norepinephrine in the brain thereby helping in treating depression. Saffron may help protect against Alzheimer’s disease, anxiety, insomnia, multiple sclerosis and Parkinson’s disease. Saffron can function as an effective energy booster and can increase body’s metabolism by increasing blood circulation. Consuming a pinch of saffron with a spoonful of honey can be an effective remedy for heavy periods. It’s also known for it’s ability to beautify your skin. Wearing a saffron face mask can help clear up acne and blemishes, brighten dull skin, and give you a glow.
    12. Sage: Sage is an herb native to the Mediterranean. Sage has a long history of medicinal use for ailments ranging from mental disorders to gastrointestinal discomfort. It boosts brain function, improves memory and concentration, helps in easing alzheimer’s symptoms. Also, Sage helps prevents arteries from hardening and thereby reducing risk of heart attack. Another promising role which is heart healthy, Sage helps in maintaining the healthy lipid profile.
    13. Turmeric: Turmeric was once called a poor man’s saffron, but now we know how incredibly healing and powerful this spice truly is. Curcumin is the active compound in turmeric that is powerfully anti-inflammatory as well as rich in antioxidants. I have written a blog focusing on health benefits of turmeric, it would be worthwhile to read that, it’s accessible on http://goqii.com/blog/why-should-we-all-eat-more-turmeric
    14. Thyme: Thyme is an herb more native to Mediterranean and French cuisine. It has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis, and chest congestion. The volatile oil present in thyme are believed to increase the content of omega 3 fatty acids in brain. Thyme has decent number of flavonoids and is proven to posses’ cancer preventing properties. Thyme is also believed to relieve pain of difficult menstruation better than ibruprofen. An ounce (28g) of the herb is steeped in two cups water is consumed after straining and sweetening (optional) for optimal benefits.

Phew !! Now that was pretty exhaustive list. Isn’t it amazing that these sparingly required ingredients can have such a huge impact on our health?? Now that you know about some of these amazing key benefits, go ahead, spread the word and try out a new recipe using one of the spices above.

Be sure to comment below and letting me know what you’re going to cook up !

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.

#BeTheForce

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All that a women needs to know about – MENOPAUSE!

Menopause simply means marking the end of a female’s reproductive period. This is something women experience as they age. It does not occur overnight! It is a gradual process.

This gradual process is usually known as Perimenopausal phase which is a completely different transition for every woman. It is a very challenging phase for every woman, a woman might get irritated, and mood swings are the most common thing! Emotional breakdowns also occur. Earlier, the ideal age for menopause was around 45-50 years but, if a woman has attained early puberty, menopause occurs early too!

  • Menopause comes with many complications and the most common complication is osteoporosis and heart disease.
  • The bone mineral density gradually goes down during menopausal transition which may result in osteoporosis however, these symptoms vary in different women.
  • Hot flashes occur very frequently.
  • The entire menopause is divided into 3 phases which are Perimenopause, Menopause and Post Menopause.
  • Out of these 3 phases, Perimenopause phase which can also be called as “time around menopause” lasts for the maximum time which involves all symptoms.
  • Menopause and post menopause phase lasts for a shorter period.
  • Apart from hot flashes and mood swings, women in menopausal stage also face excess stress, tiredness, fatigue and sometimes vaginal itchiness and drying.
  • The main sign of menopause is irregular vaginal bleeding.
  • Menopause is a part of every woman’s life and it is not a disease which can be treated. However, menopause can be managed and tackled if handled properly.
  • Nutrition and physical exercise plays a key role in managing the menopausal symptoms

FOODS which help managing Menopausal Symptoms:-

(1) Include more fruits and vegetables in your diet

(2) Eat more beans

(3) Eat more of good fats and Omega 3 rich foods such as avocado, fish-Salmon, walnuts flaxseeds etc rather than saturated fatty acids.

(4) Consume good beverages; avoid consuming carbonated beverages and caffeine. Caffeine is a diuretic which puts load on kidneys to remove more amount of water than required which results in dehydration. Focus more on herbal teas which helps in relieving hot flashes.

(5) Balance your meals: – heavy breakfast, moderate lunch and light dinner should always

(6) Consume more of calcium containing foods as this mineral is very important for women after the age of 30. Adequate amount of calcium in diet decreases the risk of osteoporosis. Some of the natural foods high in Calcium are dairy products, ragi, sesame seeds etc

(7) Say no to high fat and high sugar foods!

(8) Add functional foods to your diet such as flaxseeds which is a super food! Raw Flaxseed should be ground and 1 tsp should be had and drink a glass of water over it.

(9) Exercise! It is a key to life a healthy life! 30 minutes of walk also acts as a stress buster!

Ladies out there at this stage of your life take care of yourself.

As you navigate through the various phases of menopause, may this article serve as a valuable guide to support your well-being. For more insightful articles on Women’s Health, explore here. If you seek further information or personalised guidance, don’t hesitate to reach out to our certified experts. Subscribe to GOQii’s Personalised Health Coaching here.

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