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Varicose Veins – Facts You Should Know

vericose veins

Varicose veins are a relatively common condition, often inherited, and women are at least twice as likely as men to develop them.

Varicose veins are enlarged, twisted, gnarled superficial veins that appear just under the skin’s surface. These can form in any part of the body but most commonly affect the legs.

Let’s explore what causes varicose veins and how to manage this condition.

  1. Veins are blood vessels responsible for carrying blood from body tissues back to the heart, a challenging task since the blood here is moving upwards against gravity. To facilitate this, veins have small one-way valves that keep blood flowing towards the heart. When these valves become weak or damaged, blood can back up and pool in the veins, causing them to swell, widen, and bulge.
  2. A variant of varicose veins is known as spider veins, which are smaller red, purple, and blue vessels that also twist and turn. Spider veins are easily visible through the skin, typically on the legs and face.
  3. Varicose veins are primarily genetic which means the condition runs in families and certain factors like hormonal changes can increase the risk (as occurs in pregnancy).
  4. Did you always think that varicose veins affected women only? The truth is women are more commonly affected because female hormones tend to relax the walls and valves of the veins, however men get them too!
  5. Aging definitely worsens the problem of varicose veins, but young people can get it too!
  6. Are varicose veins only a cosmetic issue? On the contrary, they can be much more than that! A significant number of people with varicose veins eventually develop symptoms, most common being dull achiness, heaviness, throbbing, cramping and swelling of legs. Severe dryness and itchiness of skin near varicose veins is also common. Bleeding, skin discoloration, skin thickening and ulcers are other less common symptoms, but once skin damage occurs it is usually permanent.
  7. What to do if you have varicose veins? A visit to your doctor should be the first step. The doctor will examine any visible veins and may also do an ultrasound, which is a non-invasive test that utilizes high frequency waves and allows the doctor to see how blood is flowing in the veins.

Angiogram is another test where a dye is injected into veins and X-rays taken to get a better view of blood flow in these veins.

  1. Is there a way to prevent this condition? Yes, and the answer lies in your lifestyle. Lifestyle does matter! Obesity can worsen or cause onset in people with genetic predisposition. So getting down to a healthy weight, calf-strengthening exercises and elevating legs can prevent onset as well as aggravation of symptoms.
  2. Let’s also talk about available treatment options. Minor varicose veins can be treated by laser and sclerotherapy. Endothermal ablation involves closing a vein by applying heat through a needle to numb the vein.

Some new procedures involve scelrosing agents (which are medications that numb veins by causing irritation) and adhesive agents that seal a vein shut.

  1. Treatments are available and effective but remember these aren’t a cure! Another set of varicose veins may pop out at another or the same place.

Thus, it is worth reiterating that a healthy active lifestyle goes a long way in keeping varicose veins from appearing as well as worsening further.

We hope this article has provided valuable insights into varicose veins. If you have tips or experiences on managing varicose veins, share them in the comments below. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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All You Need to Know About Flaxseeds

everything about flaxseedsWhen it comes to nutrition and fitness, Flaxseeds (Lineseeds/Alsi) is the most commonly heard terms these days. The way fashion trends keep pouring in, you will see food ingredients also hitting the market as and when research finds out something important.

Flaxseed is one of the important ingredients in the market right now. You will see Flaxseed Oil on the shelves of most grocery stores, Ground Flaxseeds used in various recipes and Whole Flaxseeds tempered beautifully on cookies and bread.

People are talking about Flaxseeds a lot as doctors and dietitians are recommending it to people who want to lose weight. It is being recommended to those who are suffering from cancer, heart problems, diabetes and various other diseases.

Everyone is wondering what magical powers do these tiny oval-shaped, flat, glossy and pointed at one end ingredient have?

It has magical powers in the form of three magical nutrients.

  1. Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects
  2. Lignans, which has both, plant estrogen and antioxidant qualities
  3. Fiber: Flaxseed contains both the soluble and insoluble types

Yes, these three magical nutrients are capable of fighting so many deadly diseases. Let’s have a look into it.

Health Benefits of Flaxseeds

Cancer: Omega 3 fatty acids and lignans present in Flaxseeds have a protective effect against breast, prostate and colon cancer. They block the enzymes which are involved in hormone metabolism by interfering with the growth and spread of tumor cells, thus, preventing cancer.

Cardiovascular Health: Omega-3s present in Flaxseeds reduce the hardening of arteries, which keeps plaque from being deposited in them. This automatically helps in keeping the heartbeat normal. As a result, blood pressure is kept under control and it takes care of the overall cardiovascular system.

Cholesterol-lowering effects of Flaxseeds are the result of the combined benefits of the Omega-3 ALA, fiber, and lignans.

Inflammation: Omega 3 and lignans present in Flaxseeds are known to block the release of certain pro-inflammatory agents which help in reducing the inflammation that accompanies certain illnesses such as Parkinson’s and Asthma.

Diabetes: Daily intake of Flaxseeds improve the blood sugar of people suffering from diabetes.

Relieves Constipation: Flaxseeds and Flaxseed Oil act as natural laxatives and give you relief from constipation.

Some Facts on Flaxseeds

  1. Whether you have it in the whole form or ground form, what we need to know is that just swallowing Flaxseeds like a medicine with water won’t give you the desired results. The seeds need to be broken to get the Omega 3 nutrients which are present in it. If you are eating whole Flaxseeds, chew them properly. If you are grinding it, grind it fresh every time you want to consume it.
  2. The best place to store Ground Flaxseeds is in the freezer. The freezer will help maintain the nutritional content of Grounded Flaxseeds by preventing oxidation.
  3. If you are not grinding Flaxseeds, then the outside shell in the whole Flaxseeds acts as the protective shield of itself which keeps the fatty acids inside well protected. As long as whole Flaxseeds are dry and of good quality, it can be stored at room temperature for up to a year.

Creative Ways to Eat Flaxseeds

  1. You can start your day by adding Ground Flaxseeds in lukewarm lemon water. Drink this early in the morning to detox your body.
  2. Addition of Flaxseed to your regular breakfast cereal will give your boring bowl a fresh, nutty flavor. You can also add them to smoothie bowls, Idli (South Indian rice cake) or yoghurt.
  3. Prepare a nice evening snack with fruits, Yoghurt and add this tint of nutty flavor to it.
  4. Adding it to milkshakes will also change the flavor of the shakes giving it an exotic nutty flavor.
  5. Add it to your regular veg curries as they won’t get noticed when added to soups, enchilada casserole, chicken parmesan, chicken meatballs, etc.
  6. Lastly substitute a part of flour with Ground Flaxseed in recipes like cakes, muffins, Dosa (crispy fermented rice and lentil crepe), breads, pancakae, etc.

In conclusion, these small and nutty seeds which are highly rich in Omega 3 are extremely beneficial for our general health.

Did we miss out on any benefits of Flaxseeds? Would you like to know more? Drop us a comment below! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Role of Plant-Based Diets for Chronic Kidney Disease

Chronic Kidney Disease (CKD) affects millions worldwide and significantly contributes to global mortality and morbidity. As a non-communicable disease, CKD is characterized by a gradual decline in kidney function, which, in advanced stages, can result in the dangerous accumulation of fluids, waste products, and electrolytes, leading to severe health complications. Thus, it is vital to focus on prevention or at least delay the progression of this disease.

Diet plays a crucial role in managing and preventing numerous non-communicable diseases, including CKD. Recent research highlights the benefits of prioritizing plant-based proteins over animal-based sources to help slow down the progression of CKD. This article explores the significance of a plant-based diet for CKD patients, detailing its advantages and drawbacks. Let’s delve into the details of how adjusting your diet can impact kidney health.

Sources of plant-based protein

When you think of protein, your mind might immediately go to animal sources such as chicken, pork, beef, or seafood. However, a wide variety of plant-based foods also offer substantial protein, providing excellent alternatives for meeting your nutritional needs. Here is a list of plant based proteins

  • Lentils
  • Chickpeas
  • Peanuts
  • Quinoa
  • Almonds
  • Chia Seeds
  • Beans with rice
  • Barley
  • Oats
  • Potatoes
  • Green Peas
  • Walnuts
  • Pumpkin Seeds

The Benefits of Plant-Based Proteins

Protein is a crucial nutrient required for cell repair, muscle building, blood clotting, and hormone production. Typically associated with animal sources, plant-based proteins are increasingly recognized for their health benefits. Rich in fiber and low in saturated fats, these proteins offer a wealth of nutrients, including antioxidants. Consuming plant-based proteins can lead to improved heart and kidney health, weight management, and a lower risk of various cancers. Studies also indicates that diets high in plant-based proteins can improve blood pressure and cholesterol levels, thereby reducing the risk of kidney disease. These benefits make plant-based proteins an essential part of a balanced diet.

Why plant-based proteins?

Consuming animal proteins, particularly processed and red meats, has been linked to negative effects on vascular health and may contribute to the development of kidney diseases, many studies indicate. These proteins contain saturated fats, which are associated with inflammation. While occasional inflammation may not be harmful, persistent inflammation can escalate to serious health issues, including cardiovascular diseases, arthritis, and diabetes.

In contrast, plant-based proteins are less likely to cause inflammation due to their higher levels of antioxidants and lower saturated fat content according to research. This makes them a healthier choice in preventing chronic diseases. Moreover, foods rich in plant-based proteins typically contain more fibre than animal proteins. Fibre plays a crucial role in maintaining heart health, regulating blood sugar levels, and supporting the digestive system’s healthy functioning.

Plant-based diet: Pros and cons

Let’s look at the pros and cons of a plant-based diet:

Pros

  • As stated above, processed and red meat contain more saturated fat and sodium that can lead to kidney damage. Consuming plant-based proteins over animal proteins can reduce the risk of developing kidney diseases
  • Plant proteins contain Magnesium, Calcium and Vitamin C that help reduce the acid load in your meals and boost kidney function
  • Plant-based proteins lead to a healthy gut since they are high in fibre
  • Consuming plant-based proteins over animal ones helps lower the risk of high blood pressure and diabetes that contribute to kidney diseases
  • Studies have also suggested that the intake of plant-based proteins can reduce the risk of death from kidney disease

 Cons

  • Getting your proteins only from plant sources can develop Vitamin B12 deficiency, leading to neurological issues, severe anaemia, paralysis, etc.
  • Only a few plant sources are complete proteins, such as Quinoa and Soya Beans. Most vegan options are considered incomplete sources and do not contain all the vital amino acids your body needs
  • Due to their lower absorption rates compared to animal-based proteins, increasing consumption becomes essential for meeting dietary requirements when opting for plant-based proteins

Kidneys are vital organs in the human body. They remove toxins from the blood, control blood pressure, produce hormones, etc. However, CKD patients experience a loss of kidney function over time, which can raise the risk of heart attack, stroke, anaemia, and other severe health complications. While changing your food habits is a personal choice, including more plant proteins over animal proteins in your diet can help manage kidney diseases effectively.

Although more research is needed, there is growing evidence showcasing the benefits of plant-based proteins for your kidney health. You can source proteins from several plant-based foods such as seeds, nuts, legumes, whole grains, etc. However, remembering the drawbacks of plant-based proteins is equally important while planning your diet. Ideally, you must eat a variety of plant proteins to ensure your body gets all vital amino acids.

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.

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Effective Ways To Improve Gut Health

How to improve gut healthGut health is a familiar concept, and it’s widely recognized that maintaining a healthy gut is beneficial for our overall well-being. Beyond just aiding digestion, a healthy gut supports our immune system, heart health, brain function, weight management, and numerous other facets of health.

How Do We Know That Our Gut Health Is Optimal?

A healthy gut requires a balanced interaction between beneficial and harmful microbes within our digestive system. Our body’s microbiome, which includes trillions of bacteria, fungi, yeast, and other microbes—with bacteria being the predominant group—is vast. In fact, bacterial cells outnumber our own human cells! It’s accurate to consider the microbiome as an essential organ, critical to maintaining our overall health.

When our gut health suffers, we may experience a variety of symptoms such as indigestion, bloating, constipation, acidity, acid reflux, chronic fatigue, acne, joint inflammation and pain, as well as anxiety and depression. It’s crucial to identify and address the underlying causes of these symptoms instead of merely resorting to temporary solutions.

Effective Ways To Improve Gut Health

improve gut health

  • Include Fibre in your diet: Fibre helps to regulate bowel movements by absorbing water into the colon, making the stools soft and easy to pass through the intestines. Good sources of fibre include – fresh fruits and vegetables, whole grains, beans and pulses.
  • Have foods rich in Prebiotics: Prebiotics are basically food for the gut microflora that humans cannot digest but keeps the gut bacteria healthy. These include fibre from legumes, beans, oats, banana, berries, asparagus, apples, garlic, onion and leeks.
  • Include Probiotics in your daily diet: Probiotics are live bacteria found in certain foods and supplements. These include Curd, Yogurt, Fermented food items like Kombucha, Kimchi, Sauerkraut, Kefir and Pickles. Before taking probiotic supplements, it is advisable to consult your physician first.
  • Drink plenty of water: Drink eight glasses (about 2 litres) of water each day to keep yourself hydrated during the day. This is a general guideline, the exact water requirement depends on your body weight, activity levels and the environmental condition.
  • Reduce/Manage stress levels: Stress can have a major impact on our gut health because it affects the regulation of hormones and neurotransmitters that control your gastrointestinal function. So, if you are feeling stressed, seek help or try to manage it with meditation, yoga, exercise, pursuing a hobby, talking to family and friends.
  • Avoid Processed/Sugary food items: Sugar feeds bad bacteria in our gut which can cause bloating, discomfort and gas. So avoiding or reducing sugar intake can help promote good bacteria growth. Similarly, processed foods are stripped of the majority of nutrients and are loaded with artificial colours, preservatives, sweeteners, trans fats, all of these increase inflammation in the body and impact gut health.
  • Exercise regularly: Regular exercise is one of the best ways to improve your gut health, as it helps build immunity to fight against viruses and bacterial infections. So, the more active you are, the healthier gut you will have!
  • Sleep well: The quality of your sleep can affect your gut health, so get your 7-8 hours of good quality sleep. Follow a good sleep hygiene, avoid using electronic gadgets before sleep and avoid caffeine late in the day. You can also practice deep breathing or meditation to induce sleep.
  • Antibiotics: Avoid taking antibiotics unnecessarily, as they kill the bad as well as good bacteria in the gut. In case it is unavoidable, do include probiotics in your diet, to replenish the lost good bacteria.
  • Avoid Alcohol: Alcohol causes depletion in the gut bacteria and inflammation, so it is better to avoid or limit your intake.

These simple yet very effective ways will help you keep your gut healthy and contribute to your overall wellbeing. If this article helped you, let us know in the comments below!

For more on maintaining and improving Gut Health, check out Healthy Reads. You can also speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

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