Search Results for: supplements

December 29, 2023 By Mohammed Tufail Qureshi Leave a Comment

Role of Glutamine in our body

Many of us exercise in the gyms but, most of us are unaware of many things that are associated with workouts and our body. Glutamine is one such thing and many of us are unaware of what is its role in our body.

Glutamine is one of the 20 amino acids that are used to make protein. Glutamine can be found in muscle tissue, plasma, and in nearly every animal product you gulp down. It is found in animal-derived protein sources such as meats, dairy products, and eggs.

Glutamine is critically important to a wide range of bodily processes and our body can produce enough to meet its needs under normal circumstances but, not always. It is more essential for our body if we regularly work out.

During intense workouts, the need for glutamine is higher than the body’s capability to produce it. Apart from workouts, during conditions of stress such as illness, burns, surgery or fasting, the body’s requirement of Glutamine is so high that it cannot be met by its slow rate of synthesis. Since we use it faster than we produce it, we must supplement it in our diet. It might thus become necessary to consume dietary sources of glutamine when our body is under tremendous pressure

Glutamine increases the amount of circulating plasma growth hormone. An increased amount of the growth hormone will help you stay leaner and stronger. Lack of Glutamine or Glutamine depletion can lead to an extreme drop in IMMUNE SYSTEM function making the body vulnerable to infections.

Glutamine is also helpful for reducing muscle soreness and faster muscle recovery post workouts. Glutamine is a strong ANTI-CATABOLIC, powerfully reducing muscle breakdown caused by workout related muscle stress.

Interestingly, for years high levels of glutamine have been used for patients involved in high trauma accidents to prevent muscle loss. The same theory applies when you exercise if you supplement Glutamine, your body won’t need to break muscle and pull Glutamine out of it

The dosage of glutamine can be 10 grams on your workout days and 5 grams on non-workout days. The best times to use glutamine is directly after exercise (5 gms) and right before bed (5 grams). On rest days, 5gms can be consumed before bed.

Elevate your workout game with the power of glutamine! Whether you’re aiming for faster muscle recovery or a stronger immune system, understanding the role of this essential amino acid is key. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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December 11, 2023 By Kusum Soni Leave a Comment

Can You Reverse NAFLD With Dietary Changes

Liver is the largest gland in the human body and is also known as the Chemical Factory of the body. More than 500 vital functions have been identified with the liver, ranging from fighting infection, breakdown of fats, filtering blood of toxins, storing vitamins, iron, to manufacturing proteins and hormones, and helping clot your blood. Like any other organ in the body, this busy organ can also have issues, which is a condition called Non-alcoholic fatty liver disease (NAFLD). Normally, the liver stores some fat. However, in some cases when the liver stores more than healthy fat, that extra fat causes inflammation, which is known as NAFLD.

Usually, there are no symptoms of NAFLD in the early stages. When it does, they may include, enlarged liver, fatigue or pain in the upper right abdomen. In most cases, fatty liver disease is diagnosed after blood tests show elevated levels of liver enzymes released from damaged liver cells, namely Alanine aminotransferase test (ALT) and aspartate aminotransferase test (AST).

Luckily, lifestyle changes such as dietary intervention and increased physical activity are the first-line treatment and support not only for NAFLD but also associated diseases such as obesity, insulin resistance, diabetes and dyslipidemia. And, gradual weight loss can take the pressure off the liver, allowing it to regenerate itself.

Dietary Changes To Reverse NAFLD

1. Complex Carbs
Complex Carbohydrates are packed with dietary fibre and micronutrients which help in appetite regulation as it takes longer to digest plus DF prevents absorption of fats in the intestine, thereby helping you lose weight, and also lowering the amount of fat in your liver.

Include Whole Grains in the form of chapati, upma, dosa, idli, porridge, khichdi, etc.
Include sprouted or boiled whole pulses.
Seasonal vegetables and Fruits.
Reduce sugar intake as it stimulates de novo lipogenesis and finally development of nonalcoholic fatty liver disease (NAFLD) & nonalcoholic steatohepatitis (NASH). So, replace packaged drinks with fresh coconut water/lime water; biscuits with nuts/roasted chana; reduce tea quantity to half cup every time you drink and no sauce/jam /salad dressing .
Soluble fiber Supplementation

2. Fats
Increased fat intake has been linked to insulin resistance, impaired postprandial lipid metabolism and the development or progression of NAFLD. So, reduce intake of ‘Visible fat’, & try to limit oil/fat intake to less than 500 ml/person/month. Choose Extra Virgin/Filtered /kachhi ghani oils (mustard, sesame, groundnut, Olive oil, Canola oil etc.) in place of refined oils to have anti-inflammatory and insulin sensitizing effects.

Complete No for Trans fatty acids and saturated fats . So, no fried or gravy foods/eating out /packaged food.
Choose healthy Invisible Fats rich in Omega 3 fatty acids such as nuts, avacado, flaxseeds, chia seeds, sabja seeds, etc.

3. Protein Source
A fair increase in protein intake combined with a low-GI diet, is associated with improved weight-loss maintenance due to its satiating effect and increased thermogenic effect of protein metabolism. So, include options like nuts, low-fat dairy, beans, whole pulses, fish, and poultry, sprouts/roasted chana/nuts/ Sattu drink, nuts smoothie (without sugar), etc. Cut meat intake to once a week. Prefer white/lean meats such as fish/poultry. And completely avoid Red meats as they are high in cholesterol & saturated fats because many studies have associated it with increased risk of liver related diseases and cancer, whereas white meat has been associated with reduced risk.

4. Herbs and supplements
Certain herbs and supplements have shown to play a key role in glucose and fat metabolism, insulin signalling, and energy balance, thereby helping in reversing the fatty liver condition. This may include Apple Cider Vinegar, Fenugreek Seeds, Flaxseed, Nigella Seeds, Milk Thistle, Coffee, Quercetin, Resveratrol etc.

Having discussed the dietary changes, this journey is incomplete without the inclusion of at least 30 mins of physical Activity, 4-5 days a week, management of Sleep and Stress issues. Do consult your dietitian/nutritionist to help fine-tune your diet so you are not aggravating your condition.

We hope this article helps you reverse NAFLD. Do leave your thoughts in the comments below. For more information to help you reverse NAFLD, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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November 17, 2023 By Dhwani Bagadia Leave a Comment

How to Heal a Leaky Gut

In the previous article, we addressed the symptoms and causes of a Leaky Gut. If you have been experiencing any of the symptoms, here’s what you can do to heal your gut!

Ways to Heal a Leaky Gut

One of the best ways to heal a Leaky Gut is to consume a healthy, well-balanced diet with optimum nutrition. The process includes:

Remove: Excluding the toxic and inflammatory foods as it causes the gut to become leaky and adding good and healthy nutrients that will result in healing the gut. Remove products which affect the environment of the gut negatively.
Replace: For appropriate digestion and absorption, including important healthy nutrients for proper break-down and absorption of the nutrients i.e. digestive enzymes, HCL (Hydrochloric Acid) and bile acids.
Reinoculate: It is quite difficult to restore the important bacteria to improve the good gut bacteria.
Repair: It is important to provide essential nutrients for the gut to be restored. To revive the lining of the gut wall it is important to consume L-Glutamine supplement.

Necessary Dietary Modifications

Listed below are a few ways in which you can heal a leaky gut, improve gut health as well as good gut bacteria.

Reduce the Intake of Refined Carbohydrates: Harmful Bacteria grow more when there is an excess intake of sugar and can harm the gut barrier function. Avoid unhealthy, processed, junk and fried foods.
Include Probiotic Supplements: This helps improve the beneficial gut bacteria. Probiotics include curd, buttermilk, and probiotic supplements.
Eat Fermented Foods: Fermented foods such as yogurt, kimchi, saukerkraut, kefir and kombucha, help improve gut bacteria.
Include Plenty of High Fiber Foods: This includes fruits, vegetables, legumes and whole-grains that feed the beneficial bacteria.
Reduce the intake of alcohol and Quit Smoking
Avoid or reduce stress

Common Questions Asked

How long does it take to heal a Leaky Gut?
To get an idea about this question, we need to go down to the cellular level. 300 square meters is the surface area of the gut. The enterocytes are the lining cells of the gut that keep reviving/restoring in a gut which is normal and healthy. A new lining of the gut is seen every two to three weeks. For those individuals who do not have any medical disease or conditions, studies prove that that gut-healing might take around 2-12 weeks (higher range may-be for those who have other medical conditions).

In another study by Harvard published in the Medical Journal Nature, states that those who are keen on healing their gut majorly have an underlying cause as an issue will take a longer time to heal by making it more complex and slow i.e. like a journey.

In-case whenever you decide to change your time in terms of diet and lifestyle, that restores the gut functioning, skin gets clearer, energy increases, bloating reduces, loss of weight, betterment in the conditions like eczema, asthma, allergies, migraine, depression, eagerness/anxiety, auto-immune disease and much more. This again varies depending on several factors/causes.

How do I know my Gut is repaired?
There are a few signs which indicate that the gut is fully repaired. Firstly, you’d want to check whether your gut has healed completely or not. This can be analysed via the symptoms that you experience. Below are a few points which should help you analyse:

Digestive Issues, food sensitivity vanish/fade away along with skin issues
Auto-immunity lab markers improve, returning to optimal self (quality of life improves)
Your energy and stamina return
Improved mood
You came back to proper weight.

You can also check it through a spectrum, with one side being no inflammation & healthy balanced gut with no symptoms and other end being leaky gut with several symptoms.

Even if the gut is repaired, it could have its draw-backs where you need to work to get back to normal health. Be calm and firm on following your gut-healthy protocol. It will not only help you get your health back on track but it will improve your quality of life as well!

We hope this article helps you make the necessary changes and heal. Do share it and leave your thoughts in the comments below. You can find more articles like this on Gut Health here. If you want expert advice or further guidance on improving digestive or gut health, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

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November 10, 2023 By Meenal Kapoor Leave a Comment

Navigating the Maze of Nutrition: Finding Clarity Amidst Confusion

A young woman in the kitchen with a notepad among vegetables, the concept of cooking, dieting and healthy eating.

In today’s information-rich age, the quest for sound nutrition advice can feel like a labyrinthine journey. We are bombarded daily with a deluge of dietary information, often contradictory and bewildering. The result? Nutrition confusion can leave us feeling overwhelmed and uncertain about what to put on our plates. Nutrition misinformation can be harmful to our health and wallet.

Misinformation is the bane of the modern era, and nutrition is no exception. Social media, fad diets, and anecdotal success stories often drown out evidence-based advice. What’s even more concerning is that these sources can promote diets that may not only be ineffective but potentially harmful. This confusion can lead to poor dietary choices, contributing to health problems like obesity, heart disease, and diabetes.

Question everything. Just because something is trending on social media or endorsed by a celebrity doesn’t make it valid. Look for claims backed by well-designed studies. Be cautious of quick fixes and miraculous results. Sound nutrition is about long-term habits, not magic solutions.

Also, remember that one size does not fit all. Nutrition should be personalized to your individual needs, goals, and preferences. Seek guidance from a qualified healthcare professional who can tailor advice to your unique circumstances.

Empower yourself with knowledge. Learn to interpret food labels, understand macronutrients, and recognize hidden sugars and unhealthy fats. A basic understanding of nutrition principles can help you make informed choices. A balanced diet remains at the core of good nutrition. Moderation is key, and no single food should be demonized or idolized.

So, how do we cut through the noise and find reliable nutrition guidance? When evaluating nutrition advice, consider the source. Registered dietitians, certified nutritionists, and reputable health organizations like the WHO and the Academy of Nutrition and Dietetics are trusted sources.

Look out for the following to make well-informed nutrition choices:

Source of information – whether the website or article is certified/verified.
Do look for the relevant degree of the author – if there is no listed author (unless it is on a site that is a government or university site), the information may not be trusted. If the author is mentioned, verify that he or she holds the relevant degree to post it.
Motive of the site/person – if the motive is to sell a product or service and not information.
Information Validation – the information on the website should be backed by research and statistics and not just based on testimonials and personal information.
How personalised is the guidance or is it generic using some buzzwords – Each individual body is unique. A blanket nutritional advice for everyone is often not authentic. If the website or author is just giving out buzzwords, the same is mostly generic and not best suited to your health conditions and body.
Watch out for key ingredients/hidden ingredients/nutrition facts on the labels of the products. Definitely dig for the small prints while buying products from websites or through influencers.
In the case of a website article – sources of information should be mentioned – reliable sites/books/opinions of doctors or registered dieticians.
Does it promote a fad diet or a quick fix for your health issue? – If any article or website is making unrealistic promises based on products, seek the advice of a professional before using it.
Watch out for Influencers with no nutrition background, selling products -which is more common these days.

Some reliable sources of information:

Books by registered dieticians (RD) or practising nutritionists/doctors.
Some reliable websites:
National Institutes of Health Office of Dietary Supplements
National Institutes of Health (NIH)
World Health Organisation (WHO)
ICMR – National Institute of Nutrition
WebMD

Nutritional misinformation leads to wrong dietary patterns, taking up fad diets/quick diets detrimental to health, buying products that have harmful side effects, and following diet patterns that cause toxicity/deficiency of nutrients – all of these have long-term health effects and aggravation of the health issue.

To make well-informed decisions:

Take advice from certified professionals.
Look out for personalised advice based on your medical history and body stats.
A diet or fitness pattern that is lifestyle change-based and not merely product-based.
Lastly remember Dr Google is not always reliable.

To Conclude, in an era of rampant nutrition confusion and misinformation, it’s crucial to rely on evidence-based advice from trusted sources. By cultivating a critical mindset, personalizing your approach, and staying informed, you can navigate the maze of nutrition and make choices that promote your long-term health and well-being.

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.