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February 1, 2024 By Trishala Chopra 3 Comments

All that a women needs to know about – MENOPAUSE!

Menopause simply means marking the end of a female’s reproductive period. This is something women experience as they age. It does not occur overnight! It is a gradual process.

This gradual process is usually known as Perimenopausal phase which is a completely different transition for every woman. It is a very challenging phase for every woman, a woman might get irritated, and mood swings are the most common thing! Emotional breakdowns also occur. Earlier, the ideal age for menopause was around 45-50 years but, if a woman has attained early puberty, menopause occurs early too!

Menopause comes with many complications and the most common complication is osteoporosis and heart disease.
The bone mineral density gradually goes down during menopausal transition which may result in osteoporosis however, these symptoms vary in different women.
Hot flashes occur very frequently.
The entire menopause is divided into 3 phases which are Perimenopause, Menopause and Post Menopause.
Out of these 3 phases, Perimenopause phase which can also be called as “time around menopause” lasts for the maximum time which involves all symptoms.
Menopause and post menopause phase lasts for a shorter period.
Apart from hot flashes and mood swings, women in menopausal stage also face excess stress, tiredness, fatigue and sometimes vaginal itchiness and drying.
The main sign of menopause is irregular vaginal bleeding.
Menopause is a part of every woman’s life and it is not a disease which can be treated. However, menopause can be managed and tackled if handled properly.
Nutrition and physical exercise plays a key role in managing the menopausal symptoms

FOODS which help managing Menopausal Symptoms:-

(1) Include more fruits and vegetables in your diet

(2) Eat more beans

(3) Eat more of good fats and Omega 3 rich foods such as avocado, fish-Salmon, walnuts flaxseeds etc rather than saturated fatty acids.

(4) Consume good beverages; avoid consuming carbonated beverages and caffeine. Caffeine is a diuretic which puts load on kidneys to remove more amount of water than required which results in dehydration. Focus more on herbal teas which helps in relieving hot flashes.

(5) Balance your meals: – heavy breakfast, moderate lunch and light dinner should always

(6) Consume more of calcium containing foods as this mineral is very important for women after the age of 30. Adequate amount of calcium in diet decreases the risk of osteoporosis. Some of the natural foods high in Calcium are dairy products, ragi, sesame seeds etc

(7) Say no to high fat and high sugar foods!

(8) Add functional foods to your diet such as flaxseeds which is a super food! Raw Flaxseed should be ground and 1 tsp should be had and drink a glass of water over it.

(9) Exercise! It is a key to life a healthy life! 30 minutes of walk also acts as a stress buster!

Ladies out there at this stage of your life take care of yourself.

As you navigate through the various phases of menopause, may this article serve as a valuable guide to support your well-being. For more insightful articles on Women’s Health, explore here. If you seek further information or personalised guidance, don’t hesitate to reach out to our certified experts. Subscribe to GOQii’s Personalised Health Coaching here.

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January 29, 2024 By Luke Coutinho 1 Comment

What Antibiotics and Pills can do to your body?

The over prescription and wrongly prescribed antibiotics and medicines kills’ thousands of people worldwide every year. It is even said that the number of deaths caused by long term and incorrect use of these medicines are higher than road accident deaths.

Not only can it cause something like death, but the bigger problem is overuse of antibiotics and medicines causes our bacteria to become more and more resistant to these drugs, eventually they stop working, and then the need for more powerful drugs that do more harm, come into the picture.

Antibiotics, first used in the 1940s, are certainly one of the great advances in medicine. But overprescribing them has resulted in the development of resistant bacteria, that don’t respond to antibiotics that may have worked in the past. Plus, whenever kids and adults take antibiotics they run the risk of side-effects, such as stomach upset and diarrhea or even an allergic reaction and the immune system gets weaker and compromised.

We need to remember that antibiotics can only work on bacterial infections and diseases and not viruses. The body’s immune system can fight off some viruses before they cause illness, but others (colds, for example) must simply run their course. Antibiotics do not work against viruses.

So if you are taking antibiotics for colds, coughs, virals, it’s so wrong and harmful.

Every time you swallow antibiotics, you kill the beneficial bacteria within your intestines. When you do so, you upset the delicate balance of your intestinal terrain. Yeasts grow unchecked into large colonies and take over, in a condition called dysbiosis.

Yeasts are opportunistic organisms. This means that, as the intestinal bacteria die, yeasts thrive, especially when their dietary needs are met. They can use their tendrils, or hyphae, to literally poke holes through the lining of your intestinal wall.

These result in a syndrome called leaky gut. Yeasts are not the only possible cause of this syndrome. Some scientists have linked non-steroidal, anti-inflammatory drugs (NSAIDS) such as naproxen and ibuprofen to the problem. Given their ability to alter intestinal terrain, antibiotics also likely contribute to leaky gut syndrome.

In addition to possibly causing leaky gut syndrome, I believe that parasitic yeasts can also cause you to change what you eat in that they encourage you to binge on carbohydrates including pasta, bread, sugar, potatoes, etc. So, it should come as no surprise that weight gain counts as one of the telltale signs of antibiotic damage and subsequent yeast overgrowth.

By altering the normal terrain of the intestines, antibiotics can also make food allergies more likely. An array of intestinal disorders can ensue, as well. Sadly, most doctors claim ignorance concerning their patients’ intestinal disorders rather than admit that the drugs they themselves prescribed actually caused the disorders to begin with.

Tons of antibiotics are fed to livestock on a daily basis, purportedly to proof them against bacteria. This practice not only possibly contributes to antibiotic resistance in humans — many experts feel weight gain, and not disease prevention, is the real reason antibiotics are so widely used. Fat cattle sell for more than thin cattle. That’s all very well, but imagine what the antibiotics thereby possibly present in dairy products could be doing to our children’s health.

Remember, antibiotics are dangerous mycotoxins — fungal metabolites. Just as importantly, medical experts have written articles maintaining that these drugs kill people. But, other experts insist on remaining skeptical as to the problem, even though these same experts readily recognize the link between weakened immune systems and death.
Also, keep in mind the post-antibiotic importance of restoring the intestinal terrain with plain yogurt and probiotics. If you are experiencing bloating, belching, gas, constipation, diarrhea, GERD, or other intestinal problems then probiotics can play an important role in restoring your intestinal terrain.

That a new generation will grow up knowing of the dangers inherent in taking antibiotics is a good thing. That doctors will continue randomly prescribing fungal toxins should teach us the importance of knowing medical facts before blindly accepting any prescription. Please study the antimicrobial benefits and the immune system stimulants that nature provides. Know also that, in some instances, antibiotics may become necessary.

I can’t stress enough the importance of consuming foods rich in natural probiotics, especially if you have an infection of any kind. Your gut serves as your second brain, and even produces more serotonin—known to have a beneficial influence on your mood—than your brain does. It is also home to countless bacteria, both good and bad.

These bacteria outnumber the cells in your body by at least 10 to one, and maintaining the ideal balance of good and bad bacteria forms the foundation for good health—physical, mental and emotional. Most disease originates in your digestive system. This includes both physical and mental disease. Once you heal and seal your gut lining, and make your digestive system strong and work properly again, disease symptoms will typically resolve.

I encourage you to use nature and lifestyle changes to heal yourself and your children and use antibiotics and medicines only when you really need them.

Like I always say, ‘ The human body is designed to heal itself, if we give it a chance’

#BeTheForce

January 28, 2024 By Ranveer Allahbadia 3 Comments

Kickstart Your Fitness Journey: The First Step to a Flat Stomach and a New You

Long before candy crush, iPads & McDonalds came into existence there was a time when apes had just evolved into an intelligent, NEW species. Apes evolved to become the apex predator. This new species could “out run” any other animal and was known to hunt down its prey by doing exactly that – Chasing it till it gives up. That’s precisely what human bodies are meant to do. In our most natural form we are built to run gigantic distances, hunt mammoths and throw weapons to kill our prey.

A child born in 10,000BC grew up hunting and climbing trees. Humans born any time after World War II are spoilt by technology, luxuries and wrong food. Fortunately for us, a sudden wave has come our way. People all over the world are embracing ‘BEING FIT’. And “being fit” is all about drifting towards our more primal selves.

Being fit isn’t as hard as people think it is. The only thing people need help with is a road map.

The one single substance keeping us away from attaining our maximum potential is sugar.

Sugar is a substance that activates the same parts of your brain that get activated by consuming addictive drugs like cocaine. But, unlike addictive drugs, you don’t buy sugar in shady lanes, you buy it in general stores. Any 10 year old can walk up to his local general store and purchase what is essentially a drug. This is why sugar is the single most dangerous food out there. It is a legal substance that can do as much harm as cigarettes or cocaine.

If you were wondering where YOUR journey in fitness should start – It should begin with Sugar. Eliminate this ENEMY and embrace a new you. Eliminating sugar from your diet can do wonders in the long term. With just this one change, I guarantee that you will drop those extra kilos and move towards that flat stomach you’ve always wanted.

When you eliminate all kinds of sugar, there are two main villains you are eliminating. Firstly liquid sugars in the form of fizzy (aerated) drinks. Secondly and more importantly – all desserts. Desserts are made of the 3 devil foods – sugar, refined carbs and unhealthy fats. And all these 3 ingredients destroy your body in different ways.

There is literally nothing worse you can put into your system than that simple dessert after dinner. In fact, for anyone who is overweight, I guarantee you it’s not the snacks between meals, the alcohol or the excess meat consumption – it’s the dessert that’s keeping them fat.

How you look depends primarily on what you eat. The kind of exercise you do will just hasten and enhance the process towards getting fit. And, for anyone with a sedentary lifestyle, remember these 5 words – ‘something is better than nothing’.

As I’ve always maintained – Fitness isn’t deadlifting a 100 kg or running marathons. Fitness is doing the smallest things to ensure that your body is better today than it was yesterday.

Do the minimal – walk around for 20 minutes every day, take the stairs instead of the lift, if you have the time then try your hand at free body movements like push-ups and sit-ups. But, above all just keep your body active.

The combination of a zero sugar diet and an active lifestyle is the key to long term health. This is the bare minimum you owe to your body. It’s about time we make our bodies do what they were created to do.

Take that first step!

We believe this article has empowered you with the fundamental steps to initiate your path towards a healthier and revitalized version of yourself. Should you find this information valuable, feel free to share your feedback in the comments section. Explore more insightful articles on holistic well-being at Healthy Reads. For personalised assistance and expert guidance, consider subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

January 6, 2024 By GOQii Leave a Comment

Marathon Countdown: A 2-Week Preparation Guide for Runners

As the countdown to marathon day enters its final two weeks, the anticipation and excitement build for seasoned runners. This critical phase is not just about physical preparation but also mental readiness and strategic planning. It’s a time to reflect on the rigorous training, fine-tune the final details, and set the stage for a successful race day. For the experienced marathoner, these last two weeks are about balancing rest with readiness, nourishment with energy, and anticipation with focus. This guide provides essential tips to help experienced runners make the most of this crucial period, ensuring they arrive at the starting line in peak condition, both physically and mentally. Here are few things to keep in mind

Final Training Adjustments: Now is the time to taper. Reduce your mileage, but maintain a moderate intensity in your runs. This reduction helps in muscle recovery and energy conservation for the big day.

Nutrition Focus: Carbohydrate loading becomes key. Increase your intake of carbs to maximize energy reserves. Maintain a balanced diet with proteins and essential vitamins, particularly antioxidants, to aid in muscle recovery.

Strength and Core Work: Continue with lighter strength training, emphasizing core stability. This helps maintain form and efficiency during the marathon, especially in the later miles.

Hydration Strategy: Prioritize hydration, increasing water intake in the final week. Practice your hydration strategy during shorter runs to avoid discomfort or surprises during the marathon.

Gear Optimization: Double-check your gear. Ensure your running shoes are in good condition and your race outfit is comfortable and familiar.

Mental Preparation: Visualize the race, from start to finish. Plan your pacing strategy and think about how you’ll handle potential challenges.

Medical Check-Up: If you have any lingering injuries or health concerns, consult with a healthcare provider as a precaution.

Enjoy the Journey: Remember the hard work and dedication that brought you here. Enjoy these final days of preparation and look forward to the rewarding experience of the marathon.

Race Day Approach: Trust in your training and experience. Stay focused, but also take in the experience. Marathons are as much about the journey as they are about the finish line.

As you approach the culmination of your marathon journey, remember that these last two weeks are as much about mental preparation as they are about physical readiness. Trust in the training that has brought you this far and focus on fine-tuning your strategy to peak on race day. Embrace the taper, focus on your nutrition, and fine-tune your gear. Most importantly, keep your spirits high and your goals in sight. The marathon is a testament to your dedication, resilience, and passion for running. Let the excitement of the race propel you forward, and may your experience be as rewarding as the effort you’ve invested. Here’s to a successful and memorable marathon – you’re ready to shine!

#BeTheForce