Search Results for: diabetes

October 15, 2024 By Dhwani Bagadia 1 Comment

Leaky Gut: Symptoms and Causes

The gut is considered to be the “Gateway to Health”. It consists of approximately 80% of the immune system. 95% of “serotonin”, the “feel-good” hormone, is also produced in the Gut. Healing and improving your gut is of the utmost importance to lead a healthy and happy life. Your gut is responsible for stomach conditions, pain and even eagerness. Poor gut health can cause various issues such as a Leaky Gut.

A Leaky Gut is one of the most puzzling illnesses/diseases to be diagnosed and to get treated. It is a very puzzling disease or illness majorly due to the gut having a very extensive and complex structure. “There is still so much science that proceeds with finding newly developed methods, where the gut can have an impact on the health of the heart to brains being young and active,” says Dr. Alessio Fasano, Director of the Center for Celiac Research and Treatment with Harvard-affiliated Massachusetts General Hospital.

What is Leaky Gut?

The digestive system is where food is broken down and nutrients are absorbed. It also plays a major role in safeguarding your body from detrimental or dangerous substances. The intestinal walls act as a barrier/hurdle to check what is passing into the bloodstream, to be carried to different organs of the body.

Water and nutrients are passed into and out of the small holes (tight junctions) in the walls of the intestine when obstructing the movement of detrimental substances. Intestinal Permeability is defined as an easy passage of the substances through the walls of the intestine. When the small holes (tight junction) of the intestinal wall become loose, the permeability of the gut increases and results in bacteria and toxins passing from the gut into the bloodstream. This event is termed as “Leaky Gut”.

Due to Leaky Gut, toxins and bacteria enter the blood-stream, resulting in inflammation and activating a reaction from the immunity. Proponents declare that it is one of the major causes of several medical conditions such as chronic fatigue syndrome, migraine, multiple sclerosis, fibromyalgia, food sensitivities, thyroid abnormalities, mood swings, skin conditions, and autism.

Many Health-care professionals say that an increase in the permeability of the intestine occurs in a few chronic diseases. It is a challenge to calculate the strength of an individual’s gut barrier, so it becomes difficult to identify whether a person has a leaky gut and what impact it will have on the body.

Symptoms to Watch Out For

As per Dr. Leo Galland, the director of the Foundation for Integrated Medicine, the symptoms below could indicate a Leaky Gut.

Digestive issues such as chronic diarrhea, constipation, gas or bloating or IBS (Irritable Bowel Syndrome)
Nutritional Deficiencies such as anemia, omega-3 fatty acids, vitamin deficiencies
Excess weight, obesity, diabetes
Poor immunity such as frequent cold, flu, and infection. Auto-immune disease such as rheumatoid arthritis, lupus, celiac disease or chron’s disease, Hashimoto’s thyroiditis
Brain: Headaches, brain fog and memory loss and Depression/Eagerness/ADHD (Attention Deficient Hyperactive Disorder)
Excessive tiredness or fatigue
Rashes on skin such as acne, eczema
Cravings for refined carbs or sugar
Bones: Arthritis or Joint Pain and Osteoporosis
Seasonal Allergies or Asthma
Imbalance in the hormones such as PMS or PCOD i.e. Pre-menstrual Syndrome and Polycystic Ovarian Syndrome
Diagnosis of candida overgrowth
Food Allergies, food sensitivities or intolerances

What Causes a Leaky Gut?

There are several factors that can cause a Leaky Gut. Gluten, food, infection and toxins being a few of them. The following factors can also be considered.

Food Sensitivities, Candida or yeast over-growth, Parasites, Medications and Drugs
Excessive sugar intake and other un-healthy food affect the barrier of the wall of the intestine
Non-steroidal anti-inflammatory drugs (NSAID’s): Excess and too much use of NSAID’s like ibuprofen leads to leaky gut due to an increase in the wall of intestinal permeability
Excess alcohol intake may also cause intestinal permeability
Nutritional Deficiencies: Deficiencies of Vitamins such as A, D and Zinc result in increases intestinal permeability
Inflammation: Can also result in the leaky gut
Stress: Excess Stress also results in gastro-intestinal disorder, leading to leaky gut
Poor Gut Condition: There is a mix of good and harmful bacteria which are almost in millions in the gut. If the balance of the good and harmful bacteria is affected, it can affect the intestinal wall.
Yeast Overgrowth: Natural existence of yeast is there in the gut, but excess growth of yeast can lead to leaky gut

Stay tuned and stay healthy. For more topics on Gut Health, click here. If you’re experiencing any of the above symptoms, consult a doctor or speak to our experts for lifestyle changes that will help you heal.

#BeTheForce

October 8, 2024 By Jigna Sheth 1 Comment

Foods To Eat During Navratri For Better Immunity

Navratri is one of the most celebrated festivals in India and the ways of celebrating it are different in each part. In North and Western India, 9 days of fasting is kept. In Southern India, fasting is not strictly followed but food is made omitting onion and garlic. In Bengal and other parts of Eastern India, along with fasting, Durga Puja is celebrated on a large scale. Also, the much awaited Gujarati special Dandiya and Garba is celebrated during Navratri. Navratri fasting rules vary in all the communities.

Along with fasting, it’s important to keep an eye on our immunity to ensure we stay healthy. Below is a list of foods that can be consumed during Navratri and will help in boosting immunity at the same time.

Foods For Immunity During Navratri Fasting

Below is a list of foods which can be consumed during Navratri and will help in boosting immunity at the same time.

Water chestnut flour (Singhare ka atta): Singhara is very beneficial because it has refreshing properties. It is rich in protein, iron and magnesium. It has antioxidant properties, treats urine infection, cures indigestion and nausea, relieves cough, helps to combat hypertension, improves the blood and is beneficial for the skin and hair.
Special rice for fasting made with Millets (Sama ke chawal): It is high in calcium, potassium, digestible fiber, phosphorus and amino acids. Sama Rice is gluten free and has less calories and sugar. Hence, it can be consumed by a diabetic person. It is also a rich source of minerals and vitamins, providing essential ingredients.
Buckwheat flour (Kuttu ka atta): It is a rich source of B Vitamins which improve the skin health and overall functioning of organs. It is immensely rich in fiber – which is extremely important for cleansing the digestive tract. Rich in essential fatty acids, kuttu helps maintain blood pressure and cholesterol levels. To avoid any side effects because of its warm potency, add curd to its flour.
Amaranth Flour (Rajgira ka atta): It is the only grain which contains Vitamin C. It is full of antioxidants, Vit E, Protein, Iron, magnesium, phosphorus and potassium. Has twice the amount of calcium as milk, thereby reducing the risk of osteoporosis. It is good for Diabetes and improves Cholesterol levels.
Sago (Sabudana): contains an abundance of Calcium and Vitamin K in it. These two contents make it the perfect food for maintaining bone health and building muscle. It helps in treating anemia and controlling High blood pressure. It is a great source of energy, that is why most of the people opt for it during fasting.
Lotus seeds (Makhana): are low in calories and high in fiber. That’s why it is recommended for diabetic patients too. It regulates appetite, controls untimely cravings, improves gut health, and has an anti-ageing effect.
Colocasia (Arbi): It is rich in Fiber, has anti-cancer properties and reduces risk of heart health. They are an excellent source of Vitamin C and promote eye health. Helps in delaying the aging process, improves the skin and reduces fatigue.
Nuts and seeds: are an amazing source of many nutrients. Loaded with antioxidants, contain good fats and are rich in fiber. Just a handful of them provide a punch of vitamins, minerals and fats, all of which work together to improve overall health. Include flaxseeds, pumpkin seeds, sunflower seeds, peanuts, cashews, etc. but avoid salted or masala variants and do not consume them if you have allergies to nuts.
Milk, curd and yoghurt: Low fat dairy products cut calories, saturated fat and cholesterol, while protein, calcium, and most other vitamins and minerals remain high in them. It is a good source of Vitamin D. It improves both Dental and Bone health. A glass of plain milk is equivalent to one small meal.
Seasonal fruits: are naturally low in fat, sodium, and calories. Neither of them have cholesterol. They are packed with fiber and micronutrients. They are a good source of antioxidants and Vitamin C – which means better immunity!
Coconut water and fresh lime water: are the best way to prevent dehydration and are nutrient dense at the same time. They are low in calories, high in Potassium, Calcium and Magnesium. They are energy boosters and a great source of Vitamin C.
Sendha namak ( Rock Salt) and Arrowroot flour: Rock salt provides all the essential trace minerals and greatly improves the body’s immune system. It helps in stabilizing blood pressure because of low sodium content. Arrowroot is a gluten free, powerhouse of B Vitamins and it improves digestive health.
Spices and herbs: vary in all the households. Black pepper powder, coriander leaves, green chillies, shredded coconut flakes can be used to maintain good health!

Before trying the above food, remember that portion control is a must. Too much of anything can have a negative impact even if that food is good for you. Don’t indulge and overeat. Avoid deep frying completely. Shallow frying or pan frying is still permissible. The best method of preparing these foods is steaming, roasting, sauteing and grilling!

We hope this article on Navratri fasting foods helps you make smarter choices and eat healthy! For more special Navratri articles and recipes, check out Healthy Reads or you can speak directly to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

September 29, 2024 By Dr. Viral Thakkar 2 Comments

Your Heart and You: Signs of Heart Disease to Watch Out For

Mishita, 55 years old, had been feeling low and depressed for a few months. For the past 2 days, she began experiencing slight restlessness, palpitations, and a suffocating feeling followed by mild chest pain radiating to her left shoulder. Being alone, she called her daughter to share these symptoms. Her daughter immediately alerted a neighbour who had basic knowledge about heart symptoms and helped save Mishita from a major heart attack. Early signs of arteriosclerosis were detected, and with lifestyle changes, Mishita is now happy, healthy, and almost off medication!

How & When Does Heart Disease Develop?

Heart disease often develops over time due to an unhealthy lifestyle. Early signs or symptoms can manifest long before a serious heart issue arises. In my practice, I have seen that the body, including the heart, will give several signs before it deteriorates. It’s up to you how much you listen to your body.

Heart disease describes a range of conditions affecting the heart. It could relate to blood vessels, such as coronary artery disease—especially arteriosclerosis (narrowing of the arteries that supply blood to the heart, which can lead to myocardial infarction)—or arrhythmias (irregular heartbeats due to issues with the heart’s electrical system). Some people are born with heart conditions, such as congenital heart defects. Two major factors that affect heart health are a person’s physiological and emotional constitution.

Psychoneuroimmunology has proven that individuals who are sad, depressed, unhealthy, or unhappy are at greater risk for heart attacks and other diseases. Emotional, mental, and physical well-being are key to leading a healthy life.

Signs To Watch Out For

I’ll be discussing common symptoms of a heart attack, as the number of people affected continues to rise. If you experience any of the following symptoms at any age, it’s crucial to seek medical advice:

Chest Pain: Discomfort or pain in the chest, which can be felt on the left, center, or sometimes even the right side, and may radiate to the left shoulder, upper back, jaw, or chin. There are many causes of chest pain unrelated to the heart, but it remains the most common symptom of poor blood flow to the heart cells, leading to a heart attack (myocardial infarction).
It can feel like crushing pain or mild discomfort.
It might feel heavy, or like the heart is being squeezed. Some may feel a sharp, burning sensation in the chest or upper stomach area.
Chest pain may occur during activity, after emotional experiences, or at rest, and may improve with rest or nitroglycerin.
Bad indigestion can also cause chest pain, but it doesn’t necessarily indicate heart trouble. However, any symptoms are the body’s way of communicating, so do not ignore them.

Additional symptoms to be aware of include extreme anxiety, fainting, dizziness, nausea, vomiting, palpitations (feeling like your heart is beating too fast or irregularly), shortness of breath, and heavy sweating.

For individuals with comorbidities such as diabetes, hypertension, or high cholesterol, symptoms may include fatigue, shortness of breath, general weakness, or changes in skin color.

Symptoms That Need Cardiac Attention

Shortness of Breath: When the heart can’t pump blood as well as it should, blood backs up in the veins that go from the lungs to the heart. Fluid leaks into the lungs and causes shortness of breath. This is a symptom of heart failure. One may notice shortness of breath during activity, while resting or when lying flat on the back – it might wake you up from sleep.
Continuous coughing or wheezing could be a sign that the fluid is building up in the lungs. One may also cough up mucus that is pink or bloody.
Swelling in the Legs, Ankles, or Feet: because the blood flow slows and backs up in the veins in the legs. This causes fluid to build up in the tissues. One may also experience swelling in the stomach or notice some weight gain. This is mostly seen in congestive cardiac failure.
Narrowed Blood Vessels could mean a higher risk of a heart attack & can occur when cholesterol and other fatty material (plaque) builds upon the walls of the arteries. It is also the cause of hypertension.
Fatigue: Tiredness can have many causes. It could be a sign of heart trouble when one feels so tired that regular activities are not conducted or when the feeling is sudden and leads to severe weakness
Palpitations: If the heart can’t pump blood normally, it may beat faster to try to keep up. It might feel that the heart is racing or throbbing. A fast or uneven heartbeat can also be a sign of arrhythmia. This is a problem with your heart rate or rhythm.

The heart is an organ that never rests until you do. Maintaining a healthy lifestyle is essential for maintaining heart health. Your diet, sleep, stress levels, emotional state, and physical activity all play key roles in your heart’s well-being. If you experience any of the symptoms mentioned above, seek medical attention immediately.

Don’t let the rhythm of your heart be disturbed. In most heart-related cases, prevention is the only cure!

Watch out for Part 2 of this article. For more on heart health, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

September 26, 2024 By Hardika Vira 1 Comment

Learn and know the symptoms of Poly Cystic Ovarian Syndrome (PCOS)

You must have come across many women among your friends, neighbourhood and even within your family suffering from PCOS, a common endocrine disorder among women of reproductive age. Women with PCOS may have enlarged ovaries that contain small collections of fluid — called follicles — located in each ovary, as seen during an ultrasound exam.

A woman diagnosed with PCOS often feels like she has acquired a severe condition, worrying that she will not be able to conceive, her menstrual cycle will remain irregular, and she will continuously gain weight. These negative thoughts and stress can further worsen the condition. When they visit gynecologists, the treatment often involves oral contraceptives, hormonal pills, insulin sensitizers, and diuretics, which treat the symptoms but do not reverse the condition.

In my 4 years of practice as a dietician, I have encountered many women with PCOS, and by purely implementing lifestyle changes, I have successfully helped them reverse PCOS. Many have also been able to conceive and deliver healthy babies.

To help you better understand and relate to this condition, here is some important information about PCOS and ways to reverse it.

Signs and Symptoms of PCOS:

Irregular or no menses, leading to weight gain
Acne and oily skin
Hirsutism Facial hair growth, abnormal hair growth and distribution
Obesity, which increases insulin resistance and hormonal imbalance
Dandruff or excessive flaky skin
Skin discoloration
Hypercholesterolemia due to poor diet and lifestyle
Hypertension, due to weight gain, which puts pressure on the arteries
Diabetes caused by insulin resistance, leading to weight gain

Causes:

Obesity: Especially abdominal obesity
Stress: Stress and lack of sleep lead to excessive production of cortisol, a stress hormone that raises blood sugar levels and insulin resistance, contributing to belly fat accumulation
Lack of exercise: Physical activity improves insulin sensitivity and glucose uptake, while the release of endorphins (feel-good hormones) reduces cortisol levels
Excessive intake of aerated drinks: These drinks contain high-fructose corn syrup (HFCS), which is not metabolized properly and gets stored as fat, particularly in the abdominal area

What Should the Treatment Be?

A simple lifestyle change can work wonders. A good exercise regime, regular and balanced meal patterns, and a stress-free life can reverse PCOS.

So you would want to know what should be done and how, right?

Some Do’s and Don’ts:

1. Meal patterns:

Consume whole grain products over refined ones
Stop consuming aerated drinks
Include a variety of colored vegetables rich in fiber, vitamins, and minerals
Drink at least 2-3 liters of water a day
Include foods rich in Omega 3 fatty acids like flaxseeds, almonds, nuts, and fatty fish
Consume at least 3-4 servings of soy per week, as it is rich in phytoestrogen, which helps improve estrogen levels in women. Processed soy is better as processing removes natural inhibitors.
Avoid alcohol consumption

2. Physical activity:

Engage in at least 30 minutes to 1 hour of physical activity daily. This helps produce endorphins, reducing cortisol levels and relieving stress. Exercise also improves glucose uptake, normalizes blood sugar levels, reduces insulin resistance, aids in weight control, increases HDL cholesterol, and lowers blood pressure.

3. Stress reduction:

Stress plays a major role in acquiring lifestyle related disorders

It is very important to keep your stress levels under control.

Ways to reduce stress levels:

Getting enough good sleep each day
Practicing pranayama (deep breathing exercises)
Meditation
Pursing hobbies or sports
Spending time with loved ones

By maintaining an active body, a peaceful mind, and healthy eating habits, you can reverse many lifestyle-related disorders. The power to change lies within you, and taking small steps towards a better lifestyle can make all the difference.

We hope this article provided valuable insights into managing PCOS. If you’ve found these tips helpful or have your own experiences to share, let us know in the comments below! For more articles on reversing PCOS and improving your overall well-being, check out Healthy Reads, or speak to a certified expert by subscribing to GOQii’s Personalised Health coaching here.

#BeTheForce