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November 6, 2023 By Trupti Hingad Leave a Comment

10 Tips for a Blissful Night Sleep

How do you feel when you wake up in the morning? Every health professional must have asked you this question? Amidst our busy schedule, Sleep issues have become alarmingly common.

Here are some of the reasons why you might not be getting proper sleep:-

Distracted by thoughts
Waking up at 3-4am (early hour insomnia)
Constant interruption—night sweats
Sleeping for more than 7hours but not waking up refreshed.

Poor quality of sleep is the most underestimated factor for weight gain, menopause, mood swings, low energy levels, fatigue etc. Sleep is the most important factor of a healthy lifestyle because the body repairs and regenerates during this time. It is also the time when your brain detoxifies and gets rid of waste products. Poor sleep patterns lead to hormonal imbalance and an increase in hunger hormones. Leptin and Ghrelin are the hormones responsible for the regulation of appetite, Leptin tells the brain that you are full and Ghrelin tells the body to eat.

Guess what happens when you don’t sleep well?

Leptin decreases and Ghrelin increases making your body think that you are starving. This either wakes you up to eat in the middle of the night or makes you overeat the next day. When leptin levels are low, the thyroid gland slows down your metabolism making you feel tired and increasing fat storage. Poor sleep increases the stress hormone—cortisol in the body leading to fat storage and can also increase insulin resistance leading to diabetes.

Here are some tips to help you sleep better:-

Keep it dark: The artificial light can reduce the production of hormone—melatonin which makes it hard to fall asleep. Try to keep your bedroom black. Switch off electronic lights (alarms, mobile, TV, ipad)
Nice and early to bed: Practice going to bed at the same time every day. This registers in your subconscious mind and allows you to sleep well. This helps to regulate your body clock and could help you fall asleep and stay asleep for the night.
Keep gadgets away: Try to keep your room gadget free. Charge your phone or laptop in a different room if you can or keep them away from your head, shut them down or put them on Airplane mode (this will reduce the EMF’s, Electro Magnetic Frequencies, that can interfere with your sleep).
Relax your mind: Stress is one of the biggest factor of not getting good sleep. Give time to your mind to switch off from daily activities and get into sleep mode. Avoid thrillers or scary news at night. Try listening to soothing music, read books, meditation or deep breathing.
Relax your body: Take a hot shower before bed or try Epsom salt bath. Epsom salts are rich in Magnesium Sulphate, a known muscle relaxant and detoxifier.
Avoid alcohol: Alcohol leaves you dehydrated at the middle of the night, with low blood sugar and overtaxed liver. Alcohol also messes with your production of serotonin (the precursor to melatonin).
Limit caffeine intake: Caffeine is a stimulant that can keep you awake. So avoid the consumption of caffeine 4-6 hours before bedtime.
Pay attention to what you eat and drink: Avoid refined carbs like pasta, white rice, bread, pastry, sugar and processed foods as it will spike blood sugar at night and may wake you up. Eating a healthy dinner allows the body to absorb proper nutrients and provides the brain with the chemical environment required to produce neurotransmitters, required to maintain adequate sleep.
Hydrate well in the day: Your sleep can be interrupted if you’re dehydrated as this stimulates cortisol, which wakes you up.
Supplement: Tryptophan is a protein that helps make melatonin. Food sources include whey protein, meat, fish, dairy, nuts and seeds. L-theanine is a calming nutrient found in tea (black and green), Magnesium helps to relax the body and increase a calming neurotransmitter. You can also use Ashwagandha, chamomile, lavender tea, passion flower and lemon balm to induce sleep. Refer to this blog for more info about this supplement.

Sleep is the golden chain that ties HEALTH and our body together. So Snooze and sleep well.

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.

November 1, 2023 By KriShna KuMar Leave a Comment

Vegging Out: My Unexpected Journey to Veganism

Hello there, my fellow food enthusiasts! Today, I’m going to share with you a story that’s part comedy, part personal revelation, and all about my adventure into the world of veganism. But first, let’s kick things off with a good old vegan joke, shall we?

The Vegan Spotter’s Dilemma:

They say you can always spot a vegan in a group. How, you ask? Simple – you don’t need to; they’ll happily introduce themselves!

Now, let’s dive into my journey from being an Eggetarian to a full-fledged Vegan.

Egg-citing Beginnings:

For most of my life, I thought there were only three dietary choices: Vegetarian (Plant + Dairy), Non-Veg (Anything goes), and Eggetarian (Veg + Eggs). The concept of veganism was as foreign to me as quantum physics! It was like trying to understand a secret code from another dimension.

Back in those days, I was an Eggetarian through and through. I adored my eggs and dairy products, especially curd. The thought of living without them seemed as impossible as sneezing with your eyes open.

Veganism: A Father-Daughter Duo:

About a decade ago, my introduction to the “V” word happened when the parent of a young management trainee visited our office. It was a routine question – what should we serve him? But, lo and behold, he was a vegan, and I was about to enter a world of culinary customization. When I tried to ask him about his vegan journey, his daughter quickly shut him down with a, “Appa, let it be!”

Enter the Era with GOQii:

Fast forward a couple of years, and I embarked on a new journey with GOQii. Surrounded by health aficionados who knew more about the human body than I knew about my own name, I felt compelled to dive into the science of food, nutrition, and how our bodies process it all. As the Chief Customer Officer, my role was to assist customers and lead by example. So, I started experimenting on myself and, in 2019, took a closer look at veganism.

Lockdown: A Blessing in Vegan Disguise:

The lockdown wasn’t all bad; it was a blessing in disguise for my vegan experiment. In just a few weeks, I began to notice some remarkable changes. My persistent bloating was gone, mornings felt less lethargic, and my weight balanced itself. But most importantly, I had an abundance of energy. It dawned on me that I might have been lactose intolerant all those years, yet I pushed through with my dairy-filled diet.

The Great Vegan Revelation:

As I returned to work post-lockdown, my colleagues couldn’t help but notice the change in my overall appearance. When asked, I proudly announced my transition from an Eggetarian to a full-fledged Vegan. But, folks, that was just the beginning.

Q&A Extravaganza:

My new journey was marked by a barrage of questions and a dash of ridicule:

Do vegans get enough protein?
How do vegans get enough vitamins and nutrients?
Aren’t humans designed to eat meat?
Aren’t vegan foods lacking in flavor?
What’s wrong with dairy and eggs?
If everyone went vegan, wouldn’t the world be overrun with animals?
Your nutrition will be imbalanced!
Vegan brains grow poorly!
Can being vegan impact your hormone levels?

Tribes and Adventures:

I couldn’t help but wonder why people reacted this way. Then it hit me like a ton of tofu: humans are social beings, and we love & live in our tribes. These tribes share a lot in common, and one of the biggest connections is our food. Think of Asterix and Obelix comics; they celebrated victories with grand feasts. Also, being banished from your tribe was the worst punishment, and I willingly chose to venture out and carve my own path.

Embrace Your Own Journey:

So, my friends, the moral of the story is this: we all live just one life, and we can make it richer with new experiences. Sometimes, those experiences include surprising dietary choices. While I’m not here to delve into the ethical or environmental aspects of going Vegan (which you all know and if not google), I encourage you to keep trying new experiments. Who knows, you might just discover your own incredible journey.

Remember, you can “Go Vegan for 2 weeks” and, just like me, notice a change from within. Who said change can’t be delicious and fun? Cheers to a veg-tastic journey! 🥦🌱😄

#BeTheForce

October 31, 2023 By Disti Shah 4 Comments

What is Bloating?

There is a lot of confusion around ‘bloating’, a common problem that we come across in our day to day life. In fact, we are witnessing a virtual epidemic of bloating in the current times. Abdominal bloating not only looks bad but also causes lot of discomfort.

But, it’s not the end of the road. The good news is that it is one of the conditions that can be avoided, but before learning that, we need to first understand what the most common causes of bloating are.

1. Constipation

Too little fibre, fluids, and physical activity may lead to constipation, which can result in bloating.

2. Eating too fast

Eating quickly and not chewing your food well can cause air swallowing that leads to bloating.

3. Drinking too much of carbonated beverages

The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly.

4. Too much consumption of sugar-free beverages

Too much sugar alcohol in artificially sweetened foods and drinks lead to bloating.

5. Food allergies and Intolerance can cause gas and bloating. But, these need to be confirmed by your doctor.

6. Medical conditions which may cause bloating are – Lactose intolerance, irritable bowel syndrome, Giardiasis (parasite infection), colon cancer, bacterial overgrowth etc.

Simple ways to avoid bloating:

Chewing the food thoroughly

Chewing breaks the food down from large particles into smaller particles that are more easily digested, making it easier for the intestines to absorb nutrients from the food particles as they pass through. This also prevents improperly digested food from entering your blood and causing a wide range of adverse effects to your health, one of which is bloating.

Exercising regularly preferably including more abdominal exercise

Physical activity helps air bubbles pass through your digestive tract more quickly, so that bloated feeling will disappear faster than if you lounge on the couch.

Avoiding too much of water during meals

Too many liquids during meals can cause dilution of digestive juices, which may hamper the digestion process, and a small amount of liquids aids digestion, therefore moderation is a must.

Avoiding drinking using straws and narrow mouth bottles

Leads to ingestion of excess air while sucking, which may, in turn, cause bloating

Avoiding carbonated beverages

When carbonated drinks are opened, it allows the compressed carbon dioxide to form bubbles and escape into the air. Lots of the gas escape from your mouth or resurfaces from your throat as a belch. However, drinking lots of carbonated drinks at one time forces large amounts of the liquid into your stomach where the gas may pass to your intestines.

Eliminating smoking and Hukka

People who smoke or have Hukka inhale a lot of extra air than non-smokers.

Avoid chewing gums and food that have artificial sweeteners

Artificial sweeteners are difficult to digest and therefore should be taken in moderation as constant use may cause digestion problem.

Avoiding gaseous vegetables

Vegetables like beans, cabbage, Brussels sprouts, onions too many raw vegetables, radish, melons, broccoli cause gas during the digestion process.

Avoiding foods with air whipped into them – soufflés, sponge cakes, and milkshakes
Avoiding long gaps between 2 meals
Limiting sodium intake – especially avoiding processed foods as they have loads of sodium

An extra salty meal may lead to water retention, which causes bloating.

High fiber meals may aggravate bloating; therefore keeping a check on the fiber intake.

The gas occurs because bacteria within the colon, unlike the intestine of humans, are capable of digesting fiber to a small extent. The bacteria produce gas as a by-product of their digestion of fiber. Therefore, excess fiber may cause a bloating sensation.

Avoiding milk for people who are lactose intolerant

Your body may not be making enough of the enzyme lactase, which is needed to break down the lactose in dairy foods.

Have Probiotics

They have good bacteria in them similar to those that you already have in your stomach. Having probiotics in your diet will further aid in digestion and thus stop bloating.

Finally, to conclude, here are a few exercises that can help to reduce bloating:

Leg Seated Spinal Twist

Apanasan

Spinal Twist

Paschimottanasana

Seated Heart Opener

AdhoMukhaSavanasana

Bloating is a common issue with various underlying causes. By understanding and implementing these preventative measures and lifestyle adjustments, you can reduce the frequency and intensity of bloating. Additionally, regular exercises mentioned above can further help alleviate bloating. Remember that a healthy and comfortable digestive system is within your reach with these practical tips. For more articles and guidance explore our Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

October 29, 2023 By Farida Gohil 1 Comment

Olives and its benefits

Olives are a colourful, sour taste fruit but most of the time counted as a vegetable too. It has tremendous health benefits…

BENEFITS OF OLIVES

1. Weight Loss-It appears that monounsaturated fats, the kind found in olives, may encourage weight loss. Olive oil consumption has been shown to breakdown fats inside fat cells, get rid of belly fat and reduce insulin insensitivity.

People who have the highest olive consumption eat fewer calories overall and are rarely overweight. Blood tests show they have higher levels of serotonin, a so-called satiety hormone that makes us feel full. The aroma extracts from olive oil can leave us feeling fuller, cutting our calorie intake by almost 200 a day, they said.

By eating just 10 olives before a meal, you can reduce your appetite by up to 20%. This is because the monounsaturated fatty acids contained in olives slow down the digestion process and stimulate the hormone cholecystokinin, a hormone that sends messages of fullness to the brain. Not only does it do that, but it also helps your body to stimulate the production of adiponectin, a chemical that burns fat for up to five hours after ingestion.

2. Cardiovascular benefits-When free radicals oxidize cholesterol, blood vessels are damaged and fat builds up in arteries, possibly leading to a heart attack. The antioxidant nutrients in black olives impede this oxidation of cholesterol, thereby helping to prevent heart disease. Olives do contain fat, but it’s the healthy monounsaturated kind, which has been found to shrink the risk of atherosclerosis and increase good cholesterol.When diets low in monounsaturated fat are altered to increase the monounsaturated fat content (without becoming too high in total fat), research study participants typically experience a decrease in their blood cholesterol, LDL cholesterol, and LDL: HDL ratio. All of these changes lower our risk of heart disease.

Recent research studies have also shown that the monounsaturated fat found in olives (and olive oil) can help to decrease blood pressure. The oleic acid found in olives–once absorbed up into the body and transported to our cells–can change signalling patterns at a cell membrane level (specifically, altering G-protein associated cascades). These changes at a cell membrane level result in decreased blood pressure.

3. Cancer prevention-The antioxidant and anti-inflammatory properties of olives make them natural for protection against cancer because chronic oxidative stress and chronic inflammation can be key factors in the development of cancer. If our cells get overwhelmed by oxidative stress (damage to cell structure and cell function by overly reactive oxygen-containing molecules) and chronic excessive inflammation, our risk of cell cancer is increased. By providing us with rich supplies of antioxidant and anti-inflammatory nutrients, olives can help us avoid this dangerous combination of chronic oxidative stress and chronic inflammation. Black olives are a great source of vitamin E, which has the ability to neutralize free radicals in body fat. Especially when working with the stable monounsaturated fats found in olives, vitamin E can make cellular processes safer. When such processes such as mitochondrial energy production are not well protected, the free radicals produced can cause oxidation, damaging a cell’s mitochondria, and preventing the cell from producing enough energy to supply its needs. If the DNA of a cell is damaged, it may well mutate and become cancerous. Studies have shown that a diet supplemented with olive oil leads to a lower risk of colon cancer, almost as low a risk as a diet rich in fish oil.

4. Skin and hair health-Eating olives can improve the appearance of wrinkles by 20% since they contain oleic acid, which keeps skin soft and healthy. Black olives are rich in fatty acids and antioxidants that nourish, hydrate and protect. Chief among those is vitamin E. Whether applied topically or ingested, vitamin E has been shown to protect skin from ultraviolet radiation, thus guarding against skin cancer and premature ageing. You can gain a healthy, glowing complexion by washing your face in warm water, applying a few drops of olive oil to vulnerable spots, and letting it work its magic for 15 minutes before rinsing it off. In fact, you can moisturize with olive oil before any bath, and even condition your hair with it by mixing it with an egg yolk and leaving it before rinsing and washing.

5. Bone and connective tissue-The anti-inflammatory abilities of the monounsaturated fats, vitamin E, and polyphenols in black olives may also help dull the asperity of asthma, osteoarthritis, and rheumatoid arthritis. Most of the suffering in having one of these three bone maladies is brought about by high levels of free radicals. Olive oil also contains a chemical called oleocanthal, which acts as a painkiller. Research has found that oleocanthal inhibits inflammation by the same means that drugs like Ibuprofen do.

6. Digestive tract health-Frequent consumption of both vitamin E and the monounsaturated fats in black olives is associated with lower rates of colon cancer. These nutrients help prevent colon cancer by neutralizing free radicals. Olive oil’s protective function also has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs, thereby lowering the incidence of gallstone formation. A cup of black olives also contains 17% of the daily allowance of fiber, which promotes digestive tract health by helping to move food through the system at a healthier pace. This keeps any one part of the digestive tract from having to work too hard and supports the ideal balance of chemicals and populations of microorganisms required for a healthy digestive system.

7. Less Allergies-New research may help explain how olives work to provide us with anti-inflammatory benefits, especially during circumstances involving allergy. Olive extracts have now been shown to function as anti-histamines at a cellular level. By blocking special histamine receptors (called H1 receptors), unique components in olive extracts may help to lessen a cell’s histamine response. Because histamine is a molecule that can get overproduced in allergy-related conditions and can be a key player in the inflammatory process, it’s likely that the anti-inflammatory benefits we get from olives involve this anti-histamine pathway. It’s also possible that olives may have a special role to play as part of an overall anti-allergenic diet. Your circulation will improve and you’ll be able to breathe easier with olive consumption. They can increase blood flow and help lessen the effects of illnesses such as asthma through its anti-inflammatory properties.

8. Good source of iron

Just one cup of olives is a great source of iron – 4.4mg.

Black olives are very high in iron. The ability of red blood cells to carry oxygen throughout the body is due to the presence of iron in the blood. If we suffer from a lack of iron, our tissues don’t get enough oxygen, and we may feel cold or weak. Iron also plays a vital role in the production of energy. It is a necessary part of a number of enzymes, including iron catalase, iron peroxidase, and the cytochrome enzymes. It also helps produce carnitine, a nonessential amino acid important for the utilization of fat. To top it all off, the proper function of the immune system is dependent on sufficient iron.

Olives are a great protection against anaemia

9. Eye health

One cup of black olives contains ten percent of the daily recommended allowance of vitamin-A which, when converted into the retinal form, is crucial for healthy eyes. It enables the eye to better distinguish between light and dark, thereby improving night vision. Furthermore, Vitamin A is believed effective against cataracts, macular degeneration, glaucoma and other age-related ocular diseases.

10. Less Pain

Spanish-style green olives, Kalamata-style olives, and many different methods of olive preparation provide us with valuable amounts of many different antioxidant and anti-inflammatory nutrients which can act as a natural Ibuprofen. Their oils contain oleocanthal, a substance with anti-inflammatory agents. Similar to classical NSAIDs, they are a type of non-selective inhibitor of cyclooxygenase (COX). 50g (more than three and a half tablespoons) of a typical virgin olive oil per day contains an amount of oleocanthal with similaranti-inflammatory effect as 1/10 of the adult ibuprofen dose.

11. Increases Blood Levels of Glutathione

Olives have shown the ability to increase blood levels of glutathione (one of the body’s premier antioxidant nutrients). Consumption of olive pulp is associated with significantly increased glutathione levels in the blood and improvement in antioxidant capacity.

Here are some MORE interesting olive health facts:

– Olives reduce the effects of degenerative diseases like Alzheimer’s, benign and malignant tumours, including less serious varicose veins and cavities

– Olives help prevent blood clots that could lead to a myocardial infarction or deep vein thrombosis (DVT)

– Olives enhances fertility and reproductive system

– Olives play an important role in maintaining a healthy immune system, especially during oxidative stress and chronic viral diseases

– And just in case these benefits weren’t enough, they are also a great aphrodisiac.

– Olives are nutritious and rich in mineral content as sodium, potassium, magnesium, iron, phosphorus and iodine

– Olives contain polyphenols, a natural chemical that reduce oxidative stress in the brain. So by eating a daily serving of olives helps improve your memory by up to 25%.

-Olives are a savory and delicious addition to meals or appetizers. They are low in carbs, but high in healthy fats.

So Go ahead and incorporate Olives into your diet in any form like Raw or oil form, and make a great addition to a healthy, real food-based diet!!!

If you found this information helpful, please share your thoughts in the comments below. For further guidance and personalised tips, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.