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Yoga to reduce Uric acid levels and manage Gout

yogaa

Uric Acid is a chemical (waste product) produced by final oxidation (breakdown) of purines in the body, carried in the blood and excreted by the kidneys through urine. Formation of uric acid in the body is quite normal as it is a necessary substance in food metabolism. Uric acid is known to acts as an anti-oxidant and helps prevent damage to our blood vessels lining. But, higher levels of uric acid in the blood are harmful.

The level of uric acid in the blood rises mainly because either the kidneys are not working efficiently to excrete the excessive uric acid from the body or the uric acid level is too high for the normal kidneys to excrete the excess or due to both the conditions. Whatever the condition, the result is high level of uric acid in the blood.

High uric acid level may result in attacks of gout but it’s important to note that not everyone who has high uric acid gets gout and not everyone with gout has high uric acid. Uric acid levels can be reduced with the help of correct diet and exercise like walking, swimming and yoga.

Yoga can help in reducing uric acid levels in three ways:

  1. Helps in managing weight – Extra pounds add to the joint pain and you might suffer from a flare-up. Gradual weight loss is recommended because if you drop weight too quickly, purines can attack your joints. Yoga aids gradual weight loss. It also helps to maintain weight and prevent weight gain in people who are at their ideal weight.
  1. Yoga movements are gentle- on the joints, improves flexibility and circulation thus preventing uric acid crystals from depositing in the joints, removing crystals that are already deposited in the joints by mobilising and excreting them.
  1. Making you more aware of your body – This awareness can help you follow the recommended diet to prevent another painful attack.

There are quite a few Yoga Asanas which when practiced regularly can not only help in reducing uric acid but prevent uric acid crystals from depositing in the joints, removing it and help prevent a flare up. These asanas are:

  • Ardha Matsyendrasana (The Spinal Twist Pose)
  • Bhujangasana (The Cobra Pose)
  • Dhanurasana (The Bow Pose)
  • Halasana (The Plow Pose)
  • Hastashirasana (The Hand to Head Pose)
  • Januhastasana (The Hand to Knee Pose)
  • Makarasana (The Crocodile Pose)
  • Pavan mukhtasana (The Wind Relieving Pose)
  • Pranayama (Breathing technique)
  • Tadasana (The Mountain Pose)
  • Trikonasana (The Triangle Pose)
  • Uttana Padasana (The Extended leg Pose)
  • Veerasana (The Hero Pose)
  • Vriskshasana (The Tree Pose)

So, awaken the yogi in you and practice these asanas everyday and lead a pain free life by keeping your uric acid levels well within the normal range. Normal range varies from lab to lab based on the testing method used. Usually, the normal range is 3.5-7.2 mg% but some labs have up to 5.7 mg% as the upper limit.

 

 

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8 Yoga poses to do before going to bed

Have you had a hectic day at work? Or is it too much of travel? Or tension in studies? When in such situations we generally end up sleeping less. It takes a long time and then we start counting the sheep (childhood memories!) to fall asleep.

Now, forget counting the Sheep or numbers. Ease your way into dreamland with these 8 yoga asanas. These yoga poses will relax your body and mind, both!

1) Supported child pose:

Holding supported child’s pose with your head rested on some pillows will help your brain and body to rest after long day. One can repeat it as many times as he wish. It is a good option for resting and relaxing.

supported child pose yoga

2) Supported downward facing dog:

It is a great yoga pose for people who are glued to their desk for all day. This position stretches out your back part of the body, particularly the hamstring group (muscles at the back of your thighs)

downward_facing_dog

3) Triangle pose:

This posture creates smooth blood flow and space in the spine. This standing pose releases the hamstring and allows extension in the spine. Using a wall will help you to hold this position with better timings.

Triangle-pose-Trikonasana1

4) Wide­ legged forward fold:

This pose is absolutely useful to calm the body and nervous system after a tiring day at work. This pose will also help open and stretch the back of the body.

Wide legged forward fold

 

 

 

5) Low lunge:

This pose stretches out the hip flexor group, which tend to get tight due to long periods of sitting.

Yoga-LowLunge

 

6) Supine bound angel pose:

This pose helps open the upper back, chest and shoulders though a mid backbend. Lying on the pillow will help with increasing the openness.

Supine bound angel pose

7) Legs up the wall:

This position tones and settles the nervous system while reducing the gravitational pressure on the heart and the legs. Hip: Use pillow under the lumbar curve to release the lower back.

Legs up the wall

8) Savasana:

To wrap up your yoga practice, finish your sequence with traditional savasana. It is a simple pose that brings total relaxation. This should be performed at the end of the yoga session, to relax your muscles.

savasana

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Choose the right activity to stay fit

fitness-trainingThe Big Question

Who doesn’t want to look good, feel energetic, and stay fit? Recently, there has been a massive shift in awareness, with more people obsessed with losing weight and staying active.

But true fitness is not an overnight transformation, and randomly forcing yourself to exercise can often backfire. Exercising regularly is one of the healthiest choices you can make—lowering your risk of heart disease, diabetes, stroke, and high blood pressure, while easing depression and boosting self-esteem.

The problem? Many people think fitness requires spending long, boring hours in a gym. It doesn’t. Whether you view physical activity as a structured program or simply a lifestyle choice, the secret to long-term success lies in choosing the right activity for your unique body and schedule.

Quick Answer: How do you choose the right exercise?

The right exercise aligns with your purpose, age, weight, and medical background. Rather than forcing yourself into a gym, focus on mild-to-moderate activities that fit your daily routine and interest you—whether that’s brisk walking, yoga, home stretches, or playing a sport.

Why Making the “Right” Choice Matters

Making a random choice of exercise can actually become a deterrent to getting fit, and in some cases, it can cause genuine harm.

Consider these two common instances of choosing the wrong exercise:

  • The Overweight Runner: A person who is on the extreme heavy side should ideally not opt for running right away. Running requires expending more energy and places undue pressure on the joints, which can quickly lead to joint damage and injuries.
  • The Osteoporotic Weightlifter: Imagine a man over 50 with osteoporosis going to the gym to lift heavy weights. While it is commendable that he is trying to stay active, lifting heavy weights despite compromised bone density is just straining his joints and risking severe injury.

The Power of Moderate Activity (Don’t Overdo It)

You do not have to sweat buckets or run a marathon to reap the benefits of exercise. Research shows that mild to moderate activity is enough to change your life for the better.

But what exactly does “moderate activity” mean?

  • The Talk Test: You are breathing a little heavier than normal, but you are not out of breath. For example, you should be able to chat with your walking partner, but you would not easily be able to sing a song.
  • The Temperature Test: Your body feels warmer as you move, but you are not overheated or excessively sweaty.

7 Essential Factors for Choosing Your Exercise

Before jumping into a new routine, evaluate your personal parameters. The factors that are essential for choosing the right exercise include:

  1. Purpose of exercise: (Are you trying to lose weight, build strength, or improve mental health?)
  2. Age: (Different life stages require different mobility and impact levels.)
  3. Weight: (High-impact vs. low-impact needs.)
  4. Interest: (If you don’t enjoy it, you won’t stick with it.)
  5. Medical conditions: (Pre-existing joint issues, heart conditions, bone density, etc.)
  6. Daily Routine: (How much realistic time you can spare.)
  7. Nutritional Intake: (Are you fueling your body enough for the activity you are choosing?)

You Don’t Need a Gym: Ways to Stay Active

If you are not ready to commit to a structured exercise program, think about physical activity as a lifestyle choice. Look at your daily routine and sneak in small activities.

There are plenty of exercises that can be done at home, in the office, or outdoors:

  • Going for a simple or brisk walk
  • Yoga
  • Simple strength and stretch exercises (push-ups, planks, abdomen exercises at home)
  • Aerobics
  • Cycling and Hiking
  • Playing a sport such as Badminton, Tennis, etc.
  • Playing actively with your kids
  • Dancing the night away
  • Martial Arts
  • Running (if appropriate for your fitness level)

Once you understand your purpose and physical parameters, choosing the right exercise becomes automatic.

Pro Tip: Always prefer getting professional advice before starting any new exercise regime. Use the GOQii App to track your daily steps, sleep, and habits, and speak to a GOQii Coach by subscribing for Personalised Health Coaching to find the perfect fitness routine for your unique body type.

Frequently Asked Questions (FAQs)

  1. Do I need to join a gym to stay fit?

No. You don’t have to spend long hours in a gym to reap the benefits of exercise. Walking, doing household chores, doing home workouts, or playing a sport are all highly effective ways to stay active.

  1. How do I know if I am exercising at a “moderate” level?

Use the talk test. During moderate activity, you should be breathing heavier than normal but still able to hold a conversation. If you can sing, you need to work harder; if you can’t speak, you are working too hard.

  1. Why shouldn’t someone who is heavily overweight start with running?

Running is a high-impact exercise that places significant stress on the knees and ankles. For individuals carrying excess weight, this puts undue pressure on the joints and increases the risk of severe injuries. Low-impact activities like brisk walking or swimming are much safer starting points.

  1. What are the mental benefits of regular exercise?

Beyond physical fitness, exercise is incredibly good for your mind, mood, and memory. It has been proven to ease depression, relieve stress and anxiety, enhance self-esteem, and improve your overall outlook on life.

  1. How do I choose the right activity if I have a medical condition?

You should always factor in your medical history (like osteoporosis or heart conditions) when choosing an activity. It is highly recommended to consult a healthcare professional or a GOQii Health Coach before beginning a new fitness program to ensure it is safe for you.

#BeTheForce

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Foods to Manage Blood Sugar Naturally: A Complete Guide to Better Blood Sugar Control

The Big Question – Can the foods you eat every day help improve your blood sugar levels naturally?

If you’ve been diagnosed with prediabetes or Type 2 diabetes—or you’re simply trying to prevent blood sugar spikes you’ve probably wondered whether changing your diet can really make a difference.

The answer is yes.

While food alone isn’t a cure for diabetes, the right dietary choices, combined with regular physical activity, quality sleep, stress management and medical guidance when needed, can significantly improve blood sugar control and support long-term metabolic health.

The good news? You don’t need a restrictive diet or expensive superfoods. Simple, everyday ingredients can help your body manage blood sugar more effectively.

Quick Answer – Which foods help manage blood sugar naturally?

Foods rich in dietary fibre, lean protein, healthy fats and complex carbohydrates help slow digestion and reduce rapid blood sugar spikes. Leafy green vegetables, whole grains, legumes, nuts, seeds, healthy fats and low-glycaemic fruits can all support better blood sugar management when eaten as part of a balanced lifestyle.

Why Blood Sugar Management Matters

Every time you eat, carbohydrates are broken down into glucose, which enters your bloodstream.

Insulin a hormone produced by the pancreas helps move this glucose into your cells where it is used for energy.

In people with insulin resistance or diabetes, this process becomes less efficient, causing glucose to remain in the bloodstream for longer.

Over time, consistently high blood sugar can increase the risk of:

  • Heart disease
  • Kidney disease
  • Vision problems
  • Nerve damage
  • Poor wound healing

Managing blood sugar isn’t just about avoiding sugar it’s about building meals that keep glucose levels steady throughout the day.

8 Foods That Help Manage Blood Sugar Naturally

  1. Leafy Green Vegetables

Spinach, fenugreek (methi), amaranth, kale and other leafy greens are packed with vitamins, minerals, antioxidants and fibre while being naturally low in digestible carbohydrates.

These vegetables also provide vitamin C and antioxidants such as lutein and zeaxanthin, which support eye health particularly important for people living with diabetes.

Easy ways to include them:

  • Vegetable sabzi
  • Soups
  • Salads
  • Stuffed rotis
  • Smoothies
  • Chutneys

  1. Whole Grains and Millets

Refined grains digest quickly and can cause larger blood sugar spikes.

Instead, choose fibre-rich whole grains such as:

  • Oats
  • Brown rice
  • Quinoa
  • Jowar
  • Bajra
  • Ragi
  • Barley

These release glucose more gradually, helping maintain steady energy levels.

  1. Legumes and Pulses

Beans, lentils, chickpeas and rajma are rich in plant protein and fibre.

They digest slowly, improve satiety and support better blood sugar control.

Aim to include legumes several times each week.

  1. Nuts

Nuts provide healthy fats, protein and fibre that slow digestion and help reduce post-meal glucose spikes.

Choose unsalted varieties such as:

  • Almonds
  • Walnuts
  • Pistachios
  • Pecans
  • Hazelnuts

A small handful makes an excellent snack.

  1. Seeds

Seeds are nutritional powerhouses rich in omega-3 fats, fibre and plant protein.

Include:

  • Flaxseeds
  • Chia seeds
  • Pumpkin seeds
  • Sunflower seeds
  • Sesame seeds

They can be sprinkled over oats, yoghurt, salads or smoothies.

  1. Lean Protein

Protein helps keep you fuller for longer while slowing carbohydrate absorption.

Good choices include:

  • Eggs
  • Fish
  • Chicken
  • Paneer
  • Greek yoghurt
  • Tofu
  • Lentils

Try including a protein source in every meal.

  1. Healthy Fats

Healthy fats improve satiety and help slow digestion.

Choose:

  • Avocados
  • Olive oil
  • Groundnuts
  • Walnuts
  • Seeds

Remember that healthy fats are still calorie-dense, so portion control matters.

  1. Low-Glycaemic Fruits

Fruit can absolutely be part of a diabetes-friendly diet.

Choose whole fruits such as:

  • Apples
  • Pears
  • Berries
  • Guava
  • Oranges

Avoid fruit juices, which remove fibre and cause faster blood sugar rises.

Foods to Limit

No food needs to be completely banned, but these are best enjoyed occasionally:

  • Sugary drinks
  • Packaged fruit juices
  • Sweets
  • Cakes and pastries
  • White bread
  • Refined flour products
  • Sugary breakfast cereals
  • Highly processed snacks
  • Deep-fried foods

Small, consistent changes often produce better long-term results than extreme restrictions.

Smart Eating Habits That Help

It’s not only what you eat but how you eat.

Build a Balanced Plate

Aim for:

  • Half your plate: Non-starchy vegetables
  • One-quarter: Lean protein
  • One-quarter: Whole grains or complex carbohydrates

Eat Slowly

Eating slowly gives your body time to recognise fullness, helping prevent overeating.

Don’t Skip Meals

Skipping meals can lead to larger blood sugar fluctuations later in the day.

Regular, balanced meals are generally more effective than long periods without food.

Watch Portion Sizes

Even healthy carbohydrates can raise blood sugar when consumed in excessive amounts.

Moderation remains important.

Lifestyle Habits That Support Blood Sugar Control

Nutrition is only one part of the equation.

Other habits matter just as much.

Stay Active

A 20–30 minute walk after meals helps muscles use glucose more efficiently.

Strength training also improves insulin sensitivity over time.

Sleep Well

Poor sleep affects hormones that regulate blood sugar and appetite.

Aim for 7–9 hours of quality sleep each night.

Manage Stress

Chronic stress raises cortisol, which can increase blood glucose levels.

Meditation, breathing exercises, yoga and regular physical activity can all help.

Stay Hydrated

Water supports healthy circulation and helps your body function optimally.

Choose water over sugary beverages whenever possible.

What If Your Blood Sugar Drops Too Low?

People taking insulin or certain diabetes medications may occasionally experience hypoglycaemia (low blood sugar).

Common symptoms include:

  • Sweating
  • Shaking
  • Hunger
  • Dizziness
  • Confusion

If this happens, follow your healthcare provider’s advice. A commonly recommended approach is the 15-15 rule:

  • Consume approximately 15 grams of fast-acting carbohydrate (such as glucose tablets, fruit juice or regular soft drink).
  • Recheck your blood sugar after 15 minutes.
  • Repeat if necessary.

Always discuss recurring episodes of low blood sugar with your doctor.

Managing blood sugar isn’t about following a perfect diet—it’s about building sustainable habits that support your metabolism every day.

Focus on fibre-rich vegetables, whole grains, lean proteins, healthy fats and regular physical activity.

Small changes, practised consistently, can make a meaningful difference to your long-term health.

Pro Tip – Understanding how your meals affect your blood sugar is the first step towards better metabolic health. Use the GOQii App to track your meals, activity, hydration and sleep. A GOQii Personalised Health Coach can help you build a nutrition plan tailored to your health goals, lifestyle and medical needs.

Frequently Asked Questions (FAQs)

  1. Which foods help lower blood sugar naturally?

Leafy vegetables, legumes, whole grains, nuts, seeds, lean proteins and healthy fats can support better blood sugar management as part of a balanced diet.

  1. Can people with diabetes eat fruit?

Yes. Whole fruits such as apples, berries, guava and oranges provide fibre, vitamins and antioxidants. Portion control is important, and fruit juices should generally be limited.

  1. Are carbohydrates bad for diabetes?

No. The type and quantity of carbohydrates matter more than eliminating them completely. Choosing fibre-rich whole grains over refined carbohydrates helps support steadier blood sugar levels.

  1. Is walking after meals beneficial?

Yes. Even a short walk after eating can help your muscles use glucose more efficiently and reduce post-meal blood sugar spikes.

  1. Can lifestyle changes help prevent Type 2 diabetes?

For many people with prediabetes, healthy eating, regular physical activity, weight management and quality sleep can significantly reduce the risk of developing Type 2 diabetes.

#BeTheForce 

Disclaimer: This article is intended for educational purposes only and should not replace professional medical advice. Dietary needs vary from person to person. If you have diabetes, prediabetes or any other medical condition, consult your physician or a qualified healthcare professional before making significant dietary or lifestyle changes. Continue taking prescribed medications unless advised otherwise by your healthcare provider.

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