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Excercises: Pre-Pregnancy: A good start is half done!

Planning to start a family is a crucial decision, in fact, a life changing one, and preparing yourself well for the most important time of your life, will ensure a healthier you and a healthier baby. If you have made up your mind for the next big move, this blog will give you an insight into the exercise part of this beginning.

A workout routine developed before getting pregnant will help you stay in the healthier BMI range, will help you beat stress through release of the feel-good hormone – endorphins, and will help you sleep better through the night, thus will create an optimal environment for natural conception. Additionally, it will help you sustain a healthy pregnancy and develop your stamina for the rigors of childbirth and recovery, and finally, it will assist you in getting back in shape and to your pre-pregnancy fitness levels!

A good deal eh? So let’s learn how you can plan your exercise regime:

A) If you are a beginner: take it easy and gradually. 20 -30 minutes at a minimum three times a week will be good to go.

  1. Start with a low impact aerobic exercise – walking, dancing, cycling. These will race up your heart and exercise your lungs.
  2. Another good one is Swimming – it will make you feel lighter and work out your whole body without straining your joints.
  3. Relaxing workouts include yoga, which with the right postures will help in toning your reproductive organs too.
  4. A Pilates workout under guidance will help strengthen your core and pelvic muscles.
  5. Weight training under supervision will work out your muscles to prepare them for infant care. Use lighter weights and learn the correct training technique, but remember weight training is to be avoided during pregnancy.
  6. Practice exercises for pregnancy and active labor – these will include squatting, lunges, pelvic floor exercises, and breathing exercises. Starting to do them now will make it easier to continue after the big news.

B) If you are a pro: you are doing one of the best jobs for yourself and your fertility. But like with every other good thing, too much of it can still do more harm than good when you are trying to conceive. This is so because exercises are considered as a stress to the system and the body shuts down its reproductive functions in stressful events. Moreover, workouts are linked to changes in a woman’s hormonal system that may interfere with implantation of a fertilized egg. Then, is it fine for a man to exercise intensely during pre-conception phase? No actually not. The male partner must also re-evaluate his workouts and dial down the intensity of his routine so as to avoid the risk of decreasing his sperm counts (which happens due to excessive heat generation during exercises).

Now the question is when do you draw the line?

Well, it will depend on your BMI

#If you fall in overweight BMI range (>27), there is no reason to tone down your exercises, since obesity impairs fertility more than excessive exercising.

#If you fall in normal weight BMI range, bring down your workout intensity from vigorous to moderate. Like if you are running, start jogging and avoid vigorous gymnastics, aerobics, cycling and even swimming. Make them more leisurely so that you are not devoting more than 5 hours a week to these workouts.

#If you fall in underweight BMI range (<18), check your workout intensity and lighten it again so that along with good nutrition, you can soon move up to healthy weight range for early conception.

Now a word of caution for Female Athletes- if your form of exercise (including power yoga) is above moderate and leaves you extremely weak, winded, and gasping for breath or alters your menstrual cycles, then it’s time to tone down the frequency, pace, and duration of your workouts. This surely doesn’t mean you can’t run/cycle or must leave your weight lifting career for making a baby, but then, of course, this won’t be the ideal time to prepare for a marathon/triathlon or for buffing up for an upcoming championship.

Furthermore, certain contact Sports like Judo, Karate, Football etc., which may cause sudden jolts/falls and abdominal punching, may become unsuitable when you eventually fall pregnant. So trying now to hone your skills in them or, for that matter, in activities like downhill skiing, horseback riding, scuba diving, mountain biking etc., may not be useful. Save them for your post pregnancy to do list!

Lastly, a well-rounded preparation consists of other factors too. So a wholesome diet, folate supplements, sound sleep, no alcohol/smoking, avoiding caffeine and reducing stress will form a crucial foundation of your prenatal preparation along with, as I mentioned above, EXERCISING regularly.

Hope you find this article useful and that it answers all your questions regarding exercises before your Big Fat Positive. Take care and I’ll see you in the next chapter of Pregnancy! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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Hypertension: Cause for all heart issues

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Heart is one of the most important organs of our body, and keeping it healthy is important. Heart connects the entire body through its vital functions.

What does the heart exactly do? Why is it related to blood pressure?

This small fist like structure works hard to maintain blood flow to our body day and night. Fundamentally, it takes all the impure blood from the body, makes it pure with lots of Oxygen (fresh air), and sends it back. While doing this, it also contracts and relaxes (medically termed it as systolic and diastolic, respectively) in between a single beat. In normal course, if the person is healthy this happens smoothly without much pressure on it. Normal blood pressure levels should be 120/80 mm/hg.

Blood pressure is the culprit to heart issues. It’s natural to increase our blood pressure due to certain unpleasant situations, but if the blood pressure stays elevated for longer periods, then it turns into hypertension.

Causes for increased blood pressure:

  • Stress
  • Smoking
  • Alcohol
  • Obesity
  • Less water intake
  • High salt intake
  • Intake of more processed or bakery food.
  • Junk food or less fibrous food Intake
  • Less activity
  • Less sleep
  • Kidney disorders
  • Heredity
  • High fat food intake

All of these lead to plaque formation in the tiny blood vessels, due to which heart has to put more pressure than usual for a smooth blood flow. When it goes beyond the heart’s limit (it has muscles, after all) it stops pumping blood (which carries water, nutrients, and oxygen) thus it results in heart attack.

The good news is that one can avoid high blood pressure and avert heart attacks by just taking care of our daily meals, activities, water, sleep, stress etc. in short keeping a check on our lifestyle.

We need to improve all micro habits which set into our routine. Once you set yourself a routine, it’s difficult to break it.

Salt is the crucial factor that can lead to high blood pressure. Salt is a combination of sodium and chloride. Daily requirement of sodium is 1500mg to 2300mg, which means we can include approximately 1 teaspoon of salt. Sodium is also found in baking soda, monosodium glutamate (MSG), various seasonings, additives, condiments, meat, fish, poultry, dairy foods, eggs, smoked meats, olives, and pickled foods. High sodium directly contributes to high blood pressure.

Here are some heart friendly food options I have listed down for you

Antioxidants (green tea, red wine)

Fiber and Vitamin K (green leafy vegetables, whole grains, beans, whole pulses)

Whole Fruits

Omega 3 and Omega 6 fats (Almonds, walnuts, flax seeds, fish like salmon, sardines, mackerel, herring, tuna, avocado)

Ample amount of water intake.

Doing regular breathing exercises help us increase our Oxygen uptake.

Yoga, meditation or giving time to your hobbies keeps stress at bay.

Staying active through the entire day or indulging in any type of activity or game you enjoy can keep stress levels under check.

Maintaining heart health starts with managing your blood pressure. By making mindful choices in your diet, staying active, managing stress, and staying hydrated, you can significantly reduce the risk of hypertension and heart disease. Share your thoughts and experiences in the comments below. For more health tips and personalised guidance,speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here. Take control of your heart health today!

#BeTheForce

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Mindful Eating: Slow down and enjoy your meal – 2

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In my previous blog, I talked about the concept of Mindful Eating and how often we instead of being mindful become mindless. (https://goqii.com/blog/mindful-eating-the-best-habit-ever/). Mindless eating is when we overeat, eat fast, do some emotional eating while we are not really hungry and disconnect with food. The first blog summarised the fact that it is extremely important to make the ‘connect’ with your food choices. Attempt to learn or acknowledge the ingredients of the dish you are eating, which food group it belongs to, combining it in ways you can enhance (or deplete) it’s nutritional quotient, and most importantly how you truly feel having it. 

Today, I am going to talk about the art of eating slow. Eating is a biologically natural and pleasurable act of nourishment.

More often than not, most of us may not even recall everything that we ate in last few hours, let alone-the sensation associated with it. That is largely because we indulge in other things most times along with eating – working, driving, reading, watching television, surfing the net, social networking or simultaneously feeding a child, a pet or an emotion.

This act of mindless eating –lack of awareness of the food we are consuming- may becontributing to the national obesity epidemic and the lifestyle diseases and disorders prevalent around.

Mindful eating is nothing but, an act of eating our food with attention. Sensing the flavours, recognizing the ingredients and enjoying the dish and thus feeling gratitude towards the meal. Following mindful eating pattern you will not only reverse your weight issues, but also fix them up for life.

chew-slowly

Eating fast is a habit in disorder. If you eat fast, you are just one step away from digestive troubles, weight gain and other metabolic dysfunctions. Here is what happens when you eat fast?

One is you skip the first step of digestion of the food, which happens when enzymes in the saliva break down the morsels when you are chewing them. This Bolus which is softened food morsel is much easier to get digested by the acids of the stomach.

Second – since you are rushing through – large chunks of undigested food is filling up your stomach – too much and too quickly. The stretch receptors of your stomach are slow acting fibres (can’t help -that is how they are made!) so when they can’t match up with the speed, the spill over happens, leading to acid reflux, burn in the chest, food regurgitation, and acid after taste in mouth.

What is supposed to be an act of pleasure turns out to be a painful experience!

Third – The delicate hormonal cross talk which happens between hunger, satiety and fullness hormones doesn’t happen that smoothly when you are gobbling down your meal, leaving one having more food but yet not satisfied.

That is why adopting slow eating as a good habit for life is necessary, to eliminate the digestive disorders, fix up weight struggles and feel satisfied with our meals, with our life.

In this article, I’ll share ways to build up your innate capability to eat slowly. As you’ll go down the pointers, pick up only one or two that you can follow easily and when you return back to this article, gradually learn more ways to practice slow eating as way of life.

Here are some tips to help you eat slowly 

  • Chew well: Digestion of your food begins from the mouth. Gulping down your food will prevent your stomach to match up with your tongue. And, do you also know that you can’t taste your food until its mixed with saliva. Hence chewing your food thoroughly not only improves digestion but enhances perceptibility of the flavor of your food as well.

To practice chewing well and long, take smaller bites and designate number of chew per bite. Anything more than your current number till you reach over 20 is perfect. 20 seconds to every chew is also a wise idea.

  • Engage all your sense while eating: Sniffing the food morsel before putting it in your mouth and appreciating its taste brings in more satisfaction from the food. Also notice colours in your food and feel its texture in your mouth. Chew well then and you’ll find yourself turning into a slow eater automatically.
  • Deep breathe after every few bites: By following this tip, you’ll buy some more time for your tummy to assimilate all the previous morsels. The excess O2 taken in by extra breathing will also aid in better oxidation of the fats in the food.
  • Add fibers to your meal: They take a long time to chew. Crunching salads after every few bites will additionally supply raw enzymes to digest cooked portions of your meals.
  • Take intermission break: Put down your spoon and fork once your done with half your meal. This break can last till you have finished a mini conversation or taken 24-30 breaths.

# Or push away from table, get up for the second helping, take some sips of water in between, to take a break.

  • Pace with a slow eater: Rather than a ferocious one. We unconsciously imitate people we are close to. So eating with a slow eater will also slow you down.
  • Use non dominant hand to eat or use chopsticks for a week: If you make the task difficult it automatically forces you to pace down.
  • Eat with a baby spoon/fork: By law of volume metrics, eating with a baby spoon will put a speed breaker on your food ride.
  • Work up your food: Shell your pistachios or peanuts or seeds and peel your oranges yourself. Shelling, peeling or individual unwrapping of your snack will also help slow you down and reduce the tendency to over consume any snack.
  • Refuel-every 3-4 hours: Keeping long gaps between meals will prevent you from following slow eating, as mind is weak in the knees when we are famished. Hence, eat frequently to prevent over eating and practice slow eating at any meal time.

Practicing slow eating takes time. If you are a super fast eater, and you are trying these methods to change your habit for good, don’t punish yourself if you don’t succeed in the first few weeks. Try and try till you succeed. And, if you still fail, take help of your coach, to make you practice and push towards rewiring your old habit into a new one of slow mindful eating.

In my next blog in this five part series, I will be talking about Portion Control. I shall share some good tricks and hacks which will help you prevent over eating and the need to diet ever.

To be continued …………..

#BeTheForce 

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Combat Constipation Naturally: Causes, Symptoms, and Remedies

bowel-movement

After reading my blog on Poop…most of my blog reader’s reaction was Ewww!! Most of us feel the same way when we talk about shit or pee. But we forget that its part of our own body and we are only responsible for how it turns out. In my years of experience. I have noticed that many of them have issue related to clear bowel movement – medically termed as CONSTIPATION and is one of the reason for not losing weight too.

In Bollywood.too….many films are made on this – like Toilet—Ek Prem Katha, Piku, Delhi Belly. The over or under use of toilet is always an issue!

Constipation is defined as lesser than three stools per week and Chronic constipation means once or less per week.

Most of us have gone through this phase sometime or other in our life. Have you ever wondered why? Well, I know this topic is not that which eases our mind but it’s important to know about it.

Constipation can results into symptoms like abdominal discomfort, feeling of incomplete evacuation, hard stools, rectal or anal bleeding.

Constipation occurs where the food in the stomach and intestine is taking an inconsistently long time to be digested. The contractions that push the food forward is called the peristalsis movement. When the chyme (semi-digested food) is not pushed forward but remains in the intestine it starts fermenting, causing gases and bloating to occur. The water content has all been absorbed so it becomes dry and peristalsis becomes even more difficult and even painful at times. 

When we travel our eating, sleeping habits become irregular, bringing with it changes in our digestive system which can sometimes cause constipation. It can also happen due to some medications, low fibre diet, hormonal disorders, stress, pelvic disorder, less water intake. When that happens we must increase our water intake immediately so as to keep the colon well hydrated to make sure that the chyme doesn’t dry out.

Another reason could also be a sedentary lifestyle. It is important to keep up with moderate activity as we grow older our metabolism gradually slows down and with it the digestive process. Our body is like a machine that we need to keep well-oiled in all departments to keep working properly.

Here are Simple solutions that can help to prevent and cure it.

1. Good Fibre: Increase fiber intake so that there is sufficient fibre for bile to mix with and digest the food. Soluble fibre softens the stools and insoluble fibre adds bulk and roughage to the stools. E.g. Legumes, Oats, Rice Bran, Whole Fruits, Green Vegetables, Figs, Nuts and Seeds. etc. Apple and Guava works best as per my personal experience.

2. Adequate hydration is must: Increase your water intake makes possible for the insoluble fibre in the colon to move forward more effectively. Water ensure a good production of digestive juices in the stomach and intestine and smooth passage of food thorough the intestine. It even makes stools softer to ensure they are passed out easily. Drink about 3-3.5 ltrs per day to keep cells hydrated.

Use the bathroom as and when needed. Do not hold back.

3. Regularize lifestyle and eating and sleeping patterns. Have good sound sleep and avoid stress. De-stress yourself with some meditation or deep breathing techniques

4. Avoid all the packaged foods, and foods loaded with refined flour. Trans fat, sodium and other preservatives are low in fibre or lack fibre completely.

5. One of the best home remedy is to soak 2 figs or 4-5 raisins overnight and then have it in the morning with a glass of luke warm water. Prunes also acts as a great laxative.

6. One tbsp of castor oil or cold pressed virgin coconut oil works best if had before going to bed. It helps in smooth passage of stools next morning.

7. Our ancient study says – Triphala powder—one tbsp in glass of luke warm water helps in detoxifying and cleansing the colon and rectum.

8. Exercise about 30-45 min daily. This improves blood circulation which promotes better digestion and hence clear bowel movement. Avoid exercise immediately after meals.

Let me share some basic yoga asanas which can be done daily to regularize your bowel movement. Yoga helps revitalise your body and also increases the flow of blood and oxygen in the system, thereby, improving your digestive system.

Ardha-Matsyendrasana (Sitting Half Spinal Twist Pose)

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How to do it:
* Sit down on the ground with your legs extended in front of you; toes pointed toward the ceiling.
* Bend your left leg, under your right one, placing your foot next to your right buttock.
* Place the right foot firm on the ground, near the left knee.
* Extend both your arms, and twist your upper body to the right. Place the right arm on the ground behind the back, and your left hand on the right ankle in front of your body.
* Sustain the pose for at least 30 seconds. Gradually, increase the time to 1 minute.
* Release and repeat on the other side.

Benefits: This pose stimulates the pancreas, liver, spleen, kidneys, stomach, and ascending and descending colons, hence, improving bowel movements and providing relief from constipation.

Pavanmuktasana (Wind-Relieving Pose)

Pavanmuktasana
This is one of the easiest and most effect Yoga pose if you are felling gassy.

How to do it:
* Recline on your back and hug your legs into your chest.
* Pull the head up and try to put your nose in between the knees.
* You may rock gently if you wish too. Release after 10 to 15 seconds.
* Alternatively, you can extend one leg out.

Benefits: As the name suggests, this posture helps release gas from the body, a common trouble of constipation. The posture can help cure several digestive disorders, including dyspepsia. It also helps in relieving acid reflux which is caused by indigestion.

Shishuasana/Balasana (Child Pose)

childs pose
This position means that you crouch down over your knees on the floor, pushing onto your lower abdomen.

How to do it:
* Start by kneeling on your knees, with your knees touching.
* Sit down so your bottom is touching your feet and your hands are on your knees.
* Place your hands on the floor in front of you and slowly start to move them forward, lowering your body down until your stomach is on your knees and your arms are stretched out in front of you. Your hands stay touching the floor or you can take them back to hold your feet.
* Now relax, taking slow deep breaths in and out of your nose.
* Hold for about 30 seconds and let the weight of your body go so that you are relaxed in this pose, and your knees push into the abdomen to provide relief.
* Then slowly work your way back up.

Benefits: Relieve any pain that you may get when constipated.

Malasana (Garland Pose)

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How to do it:
* Squat down with your feet as close together as possible, and slightly pigeon-toed or pointing outwards.
* Your heels should be on the floor – you can always place a folded towel underneath them if this isn’t possible at first.
* Separate your thighs so that they are slightly wider than your body, and then lean forward between your thighs.
* As you do so, place your elbows on the inside of your knees with your palms together in a prayer position and gently push against your knees, which helps to lengthen the abdomen.
* Hold for 30 seconds, breathing gently through the nose before releasing.

Benefits: This pose will help you to relax and stretch the intestines.

So, in case your bowel movements are irregular stop worrying and start practising! Just give few minutes of your daily time, along with healthy diet and good sleep and you can actually look forward to a healthy digestive system and a happier you!!

If this article helped you, let us know 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.

#BeTheForce

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]