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March 11, 2022 By Soni Thakur Leave a Comment

Menstrual Cramps & Ways To Combat It

Menstrual cramps are also called as Dysmenorrhea, like its name says ‘dys’ meaning difficult, ‘meno’ meaning month and ‘rrhea’ meaning flow i.e. difficult or painful monthly flow, and often a nightmare for most women. Its usual onset occurs around the time that menstruation begins. The pain is usually in the pelvis or lower abdomen.

Apart from this, there are certain other manifestations which women put up with during menstruation:

Nausea
Acidity
Acne
Bloating
Dizziness
Mood swings

Why Do We Get Menstrual Cramps?

Menstrual cramps are caused by an excess of “prostaglandins” hormones that are released from the endometrium (inner lining) of the uterus as it prepares to shed off. This is a necessary part of the process but in excess, it causes pain. If the uterus contracts strongly, blood flow is reduced and the supply of oxygen to the uterus muscle tissue decreases, causing severe pain.

Why Do Some Women Experience More Cramps Than Others?

This could be possibly due to inflammation. As a more inflamed tissue tends to produce more prostaglandins, it causes more severe pain. Other factors that contribute to menstrual cramps include:

Poor eating habits
Not having adequate amount of potassium and magnesium in diet
Lack of Exercise
Smoking
Drinking Alcohol

How Do You Combat It?

Women have to go through a lot in general, so there is no chance these creepy cramps would spare us but we know how to fight it! So, let’s find out some easy and effective ways to combat menstrual cramps.

Putting a heating pad on your belly or lower back.
Rubbing Lavender oil on your belly helps relieve period pain.
Ginger tea: Boil a piece of ginger in 250 ml water, simmer for 4-5 minutes and drink whenever required.
Carom seeds: Having 1 tbsp. of carom seeds by boiling them in a glass of water may ease menstrual cramps.
Eat potassium and magnesium rich foods like Bananas, oranges, grapefruit, raisins, dates, mushrooms, cucumbers, potatoes, sweet potatoes and dark chocolate (70% or more), nuts, legumes, tofu ,seeds, wholegrains ,green leafy vegetables respectively.
Use yoga: Some simple yoga poses to try out are Head to Knee forward bend, bound angle pose, Child’s pose and inverted leg pose.
Listen to good music that changes your mood or take a walk in nature or talk to your friends and family members. This will keep you engaged and diverted so you may not feel too much pain.

So, let’s try out these simple and effective ways to fight menstrual cramps and ease those difficult days! We hope this article helps you. Do leave your thoughts in the comments below. For more tips, check out Healthy Reads or you can get these home remedies and more directly from a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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March 4, 2022 By Soni Thakur 5 Comments

Micronutrient Supplements: Are They Required?

Micronutrient supplements are an affordable and effective way to ensure that you get the daily recommended intake of essential nutrients, vitamins and minerals for a healthy life. Many people grab supplements without consulting their doctor, which is quite upsetting for me. In a study, it has been found that a majority of people who take supplements don’t even need them and many use it as an alternative to a healthy diet.

A few days back, one of my players asked me if she can consume fat burning pills for quick weight loss and this made me write an article on this topic to spread awareness about supplements to our GOQii members as there are many people who might be thinking of using these supplements for easy weight loss. It is sad how advertisements target innocent people who are struggling with weight and other health issues.

What Are Some Important Micronutrient Supplements?

Most common supplements which are required by the human body are Vitamins, Minerals, Amino acids, herbal and antioxidants. Supplements are quite convenient for us to carry, consume and keep a check on our health. Let’s take a look at the role of supplements:

Micronutrient supplements can simplify management of certain diseases
They can aid weight loss/gain
They are beneficial during pregnancy
Supplements can improve overall health and help in preventing certain age related health issues
It can boost athletic performance
Might lower your risk of osteoporosis or arthritis
Can provide you with extra nutrients when you diet is lacking in it

Can We Get Them From Our Diet?

The answer is absolutely YES! Experts agree that the best way to get the nutrients we need is through food. A well balanced diet containing fruits, vegetables, whole grains, nuts, seeds, dairy, lean meat and legumes can meet the body’s requirements. However, it is extremely important to eat the right combination of food for better nutrient absorption. I have seen many people eating healthy food but with the wrong combination which does not give them expected results and they keep on wondering why? So, get in touch with your GOQii coach often to understand it.

Knock-on effects of Certain Micronutrient Supplements

Most supplements are safe to consume if taken in moderation but there are certain exceptions which you need to keep in mind.

Vitamin E: is extremely important for protection against damage caused by free radicals. Yet, if taken in excess, can lead to brain stroke.
Calcium and Vitamin D: are the most common supplements consumed for meeting the body’s demands. However, excess use can cause kidney stones.
Vitamin K: People who are already on blood thinners should be very careful and consult their doctor or health care professional before using this supplement as Vitamin K is contradictory to medications taken to prevent blood clots.
Excess protein powder supplements have been associated with Coronary Heart disease.
High doses of Beta-carotene is linked to higher risk of Lung cancer.

Do We Really Need Them?

No! Not everyone needs supplements as the nutrition requirement of the body can be met by adding a variety of healthy foods. However, supplements sometimes become necessary for people who are 60 years and above as the tendency of the body to absorb all the nutrients is lesser and for people who are not able to manage eating a healthy, balanced diet. Some supplements may have serious side effects as mentioned above. There’s little evidence that any supplement can reverse the course of any chronic disease. However, some evidence suggests that supplements can enhance health in different ways. Always talk with your health care provider if you’re thinking about taking dietary supplements and always remember that supplements are not a substitute for a healthy balanced diet.

We hope this article on Micronutrient Supplements helps you make healthier choices. Do leave your thoughts in the comments below! For more on nutrition and supplements, check out Healthy Reads. You can also get this information, along with the right guidance and advice from a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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March 2, 2022 By Soni Thakur 4 Comments

How To Boost Metabolism & It’s Importance

You’ve heard the word “metabolism” or the phrase “boost metabolism” a lot either in general conversation about health or by a GOQii Coach, but have you thought about why it is so important? Metabolism is the sum of chemical and physical reactions in our body or the amount of energy or calories our body burns to maintain vital functions. Raise your hand if you know it is important for weight loss but did you know that it has other functions as well?

Why Is It Important to Boost Metabolism?

It works in 2 processes i.e. catabolism and anabolism which are the buildup and breakdown of substances, whether it is digestion of food or the elimination of food, if these two processes are disrupted by any means then you can imagine what health issues we might face.
The better your metabolism, the more calories your body will burn and it will be easier to drop pounds.
It is important for the biochemical process of combining nutrients with oxygen to release the energy the body needs to function.
There are certain metabolic diseases and disorders like diabetes, thyroid (hypo/hyper), phenylketonuria (PKU), etc. that can be caused when the metabolism fails or decreases/increases than the body’s requirement. Although reason for these metabolic disorders is not just one but it is the reason and these are complex, but who wants to experience the pain of not losing weight, being obese or struggling daily with any other big or small issue caused due to the ups and downs of metabolism.

How Can We Boost It?

Let’s understand certain ways in which we can boost metabolism

Protein: Eating more protein can boost metabolism to burn more calories.
Mixing up certain exercises: can help us burn more fat by increasing metabolic rate.
Water: If your body is dehydrated, then your metabolism may slow down as your body needs water to process calories.
Eating small, frequent meals: like a small snack every 3-4 hours keeps your metabolism going.
Adding spices: like green/red chilies, pepper, garam masala, etc. have natural chemicals that can kick your metabolism into a higher gear.
Recharge with organic green tea: Research suggests that drinking 2-3 cups of green tea may push the body to burn 17% more calories during moderate intensity workouts.
Eat enough calories: Eating less calories than our body’s requirement may give us quick results but this can cause your metabolism to slow down and that in turn, can make you gain more weight and create imbalance issues.
Get plenty of sleep: Sleep disruptions or not getting adequate sleep has been known to have harmful effects on our metabolism.
Manage stress: It has been seen that when we are continuously under stressful conditions, our body releases cortisol (stress hormone) which in turn affects our metabolism.
Keep a check on B vitamins: as they play an essential role in the metabolic rate. So, make sure to meet your body’s requirement of B vitamins by including foods like eggs, bananas, orange juice, peas, spinach, whole grains, baked potatoes, etc.

All these points might sound difficult, but trust me we can make it happen with just small changes in our diet and lifestyle. It does not require inclusion of any costly, fancy food products. We hope this article helps you boost metabolism and make a positive lifestyle change. Do leave your thoughts in the comments below!

For more on metabolism, gut health and digestion, check out Healthy Reads or get these tips directly from a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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February 26, 2022 By Neha Goyal Leave a Comment

Healthy Eating: Millet Soup

Believe it or not, Millets have been in the winter superfoods list since time immemorial. Millets are hardy grains and because they grow like weeds, they can withstand any temperatures (hot, cold and even drought). Let’s learn an interesting way to include this superfood in our diet with a healthy Millet Soup recipe!

What You Will Need:

Curd – 1 cup
Bajra flour – 3 tbsp
Water – 3-4 cups
Boiled sweet corn – 2 tbsp
Yellow & green bell peppers – 3 tbsp chopped
Carrot – ¼ cup chopped
Onion – ¼ cup chopped
Cabbage – ¼ cup chopped
Coriander leaves – ½ cup chopped
Desi cow ghee – 2 tsp
Cumin seeds – ¼ tsp
Green chilly – 1 tsp finely chopped
Ginger – 1 tsp grated ginger
Coarsely ground black pepper – ½ tsp
Lemon juice – 1 tsp
Salt to taste

How To Prepare

Take curd and bajra flour in a bowl and whisk to make a smooth mixture.
Gradually add 3-4 cups of water while whisking the mix. Add salt & pepper to this mix and keep it aside.
In a pan, heat ghee and crackle cumin seeds. Add all the veggies except coriander leaves & sauté for a minute.
Slowly add bajra and curd mix into the pan with sautéed veggies while stirring. Cook this on medium to low flame for 15-20 minutes.
Turn the flame off, add lemon juice and fresh coriander. Your hot and tasty millet soup is ready!

Highlights of the Millet Soup recipe

This soup is the perfect option when you are hungry but want to have something warm and light.
It is high in iron content
It’s all organic as millets are naturally non-GMO and pesticide free
Millets are not only high in macronutrients like protein and fiber but are also a powerhouse of many vitamins and minerals too.

We’re sure this Millet Soup will become your go-to winter recipe. Try it now and let us know your thoughts in the comments below! For more healthy recipes, check out Healthy Reads or get the right nutritional advice from a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Eat healthy and #BeTheForce