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Wonder Herbs That Can Reduce Blood Sugar

reduce blood sugarAn epidemic worldwide, Diabetes is a disorder which alters blood sugar levels and the production of insulin that can cause various complications if left untreated. Although, it can be managed through lifestyle modifications and exercises. A few spices and herbs along with dietary changes can reduce blood sugar. These remedies are not only economic but can help in reducing dependency on medicines too. 

Herbs That Can Reduce Blood Sugar

1. Fenugreek: seeds are rich in minerals, vitamins, calcium, iron and proteins. It helps in controlling sugar and releasing insulin. The seeds have a high content of dietary soluble fibre which helps in slowing down the absorption of carbs and sugar.
How to Consume:

  • You can soak 1–2 tablespoons of fenugreek seeds in a glass of water overnight. Chew the seeds and drink the water the next morning on an empty stomach.
  • Fenugreek leaves can be added in dough for chapatis or in vegetables.
  • Seeds can be dry roasted to add them in food preparations.
  • Seeds can be sprouted for salads.

2. Oregano: Due to high content of glycosides, flavonoids and polyphenols, Oregano helps reduce blood sugar levels. It helps in increasing the level of insulin in the body too.
How to Consume:

  • In dried form, oregano can be added in salads, soups, or other dishes.
  • Fresh herbs can be added in boiling water, let it steep for 5mins, strain and drink as tea in the morning.
  • You can chew 5-6 oregano leaves regularly.

3. Curry Leaves: are the aromatic leaves widely used in culinary preparations. It helps in decreasing blood sugar levels and also promotes carbohydrate metabolism.
How to Consume: Curry leaves can be chewed every day on an empty stomach or can be used in preparation of food in kitchen

4. Aloe Vera: is a magical herb that not only controls diabetes but has proven beneficial in other ailments too.
How to Consume: You can prepare Aloe Vera juice by adding 2 teaspoons of Aloe Vera gel in a glass of water and drink it twice a day.

5. Turmeric: Curcumin, an active component in turmeric, helps reduce blood sugar, improve beta cell function and fatty acid oxidation, thereby proving to be a miracle ingredient to combat the disease.
How to Consume:

  • Turmeric powder can be used in cooking food or blend in smoothies.
  • Curcumin capsules can be taken twice a day before meals.

6. Clove: in ayurveda, are used as a main ingredient to cure various ailments. This spice also helps in stabilising blood sugar levels.
How to Consume:

  • Cloves can be used in culinary dishes.
  • Coarsely grind the cloves and add them to a mug of boiling water. Let it boil for about 10 minutes. Strain the liquid and drink it warm.

7. Ginger: Gingerol is an active component present in ginger and is a common sugar control medicine in Ayurveda. It increases the secretion of insulin in the pancreas.
How to Consume: Ginger can be used to prepare ginger tea or can be chewed in raw form daily.

8. Sadabahar: is a common plant found in India. Its flowers are the main component to help reduce blood sugar levels.
How to Consume:

  • Sadabahar flowers can be boiled in water for a few minutes, strain and drink as tea in the morning.
  • 3-4 leaves can be chewed daily on an empty stomach.

9. Neem: Since time immemorial, neem is used for various ailments. Not only leaves, all parts of this plant are used in ayurveda medicines. Neem is also known to reduce blood sugar levels.
How to Consume: Boil about 10 neem leaves in a glass of water for 5 minutes till the leaves become soft and the water turns green. Strain and drink twice a day.

We hope these wonder herbs help you reduce blood sugar. But before trying any of these, do consult your doctor and do not replace your essential medication with these. 

For more information on diabetes, how to reduce blood sugar levels and other queries, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

#BeTheForce 

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Tired All The Time? Start With These Superfoods

superfoods

Do you feel tired all the time? Do you wish for sleep or rest more often than you should? There are a wide range of causes that trigger tiredness and these include medical issues such as a thyroid disorder, heart disease, diabetes, etc. The lifestyle related causes include alcohol or drug abuse, lack of regular exercise, exertion, jet lag, large meals et al. Thankfully, there are few superfoods that can help us to overcome it.

Which Superfoods Can Help With Tiredness? 

Superfoods are high in nutritional density and provide a substantial amount of nutrients with low calories. They are high in vitamins, minerals, and antioxidants. They can re-energise you. Try these superfoods to overcome tiredness! 

  1. Chia Seeds: These tiny seeds are packed with nutrients. They are a good source of Omega -3 fatty acids, protein, iron, calcium and fiber. They are an excellent source of antioxidants. When soaked in water, they absorb water and expand 10x their size and help us feel full for a longer time. We can add it to smoothies, shakes or have it with water.
  2. Fruits: such as Watermelon contain 90% of water, have vitamins, minerals and antioxidants that combat dehydration – one of the reasons for tiredness. It also has amino acid L-citrulline which can help reduce muscle soreness. Bananas are a good source of potassium, magnesium, vitamin B, vitamin C, fiber, antioxidants and phytonutrients. They provide ample amounts of energy. Avocado as well, is a powerhouse of energy with vitamins such as B, C and E, minerals like folate and potassium, monounsaturated fats and help keep a control on blood sugar spikes as well. 
  3. Kale: This leafy vegetable is a storehouse of vitamins, minerals and antioxidants. It is a good source of iron which carries oxygen to our tissues and cells – much needed for us to thrive. It is an amazing source of calcium, folate and vitamin B. Kale is a low density food which aids weight loss and obesity that are linked to tiredness.
  4. Almonds: are a good source of protein, fiber and healthy fats. Almonds have vitamin B, which helps convert food into energy. It also contains magnesium which helps us fight muscle fatigue. A handful of almonds are a good mid-meal.
  5. Dates: are excellent sources of energy. They are high in carbs which provide instant energy. It is packed with fiber, calcium, phosphorus, potassium, magnesium, zinc and iron. It’s an amazing source of antioxidants like flavonoids, carotenoids and phenolic acid. It’s sweet in nature so can be used as a sweetener.
  6. Spinach: is a powerhouse of nutrients, It contains vitamins like C, K B6, B9 and E, minerals like potassium, magnesium, folic acid, iron and calcium. Adequate amounts of vitamins and minerals are essential for energy production. Low levels of iron can cause fatigue.
  7. Egg: Do you remember the slogan “Sunday ho ya Monday Roj khao ande”? It’s actually true, as an egg is an excellent source of high biological value protein and healthy fats which can keep us energized. It is a good source of vitamins and minerals which are vitamin D and B12, iron and choline. 
  8. Dark chocolate: is a great source of iron, copper, magnesium, zinc, phosphorus and flavanols. Is a rich source of theobromine which is a stimulant that works the same as caffeine. Polyphenols in dark chocolate have positive effects on serotonin levels which helps us to lift up the mood and energy levels. 
  9. Quinoa: It’s a grain crop which is high in carbs, protein, fiber, manganese, magnesium, phosphorus, potassium, copper, iron, zinc and folate. It is also a good source of vitamin B and E, and various antioxidants. Although quinoa is high in carbs, it has a low glycaemic index, so it releases energy slowly and sustains for a longer time.
  10. Sattu: It is generally made by Bengal gram (Chana), which means it is high in protein. It is a low cost, so-called poor man’s protein. It Is rich in fiber, calcium, iron, manganese, magnesium and low in sodium. It provides instant energy with a cooling effect. So it’s best consumed during summer. 

Try these foods in your diet especially in morning hours to boost your energy levels and fight tiredness. With these we need to focus on 20 to 30 min regular exercise, balanced meals, adequate sleep, proper hydration and stress management. Do consult your doctor before trying any of these superfoods. 

For more on nutrition, check out Healthy Reads. If you want to know more about superfoods, nutrition or get a meal plan for a health goal, speak to an expert by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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Deepak Sampat Lowers His HbA1c Levels With GOQii

Deepak Sampat

Diabetes often seems like a death sentence for those who are inflicted by it. It means spells of numerous medications, not being able to enjoy food they once did and regular check ups that only add up to the stress of living with Diabetes. We’re here to tell you that Diabetes is not a death sentence. You can reverse your condition with positive, healthy lifestyle changes and live a fulfilling life. Don’t believe us? Ask our player Deepak Sampat. 

Life Before GOQii 

Deepak Sampat is a 55 year old CA and stockbroker from Mumbai. He led a fairly sedentary life till he was diagnosed with diabetes during a random health check. His fasting blood sugar was 180 and PP 343. Hba1c 9.40 with  EAG (Estimated Average Glucose) of  231.88.

Till this point, he was barely active and had unhealthy eating habits. His weight was 84kg. He consulted his family doctor who prescribed medicines and diet control. He then requested his family doctor to give him 6 months’ time to control diabetes without medication (took medicines for a week).

Joining GOQii 

In August 2017, he came across GOQii through the Axis Active programme. He was assigned to Coach Sudrita. His GOQii Coach suggested exercises to help him get fit and build mental strength. 

Before joining GOQii in July 2017, his HbA1c was 9.4 with an EAG of 231.88 and his weight was at 84kg. Within the next 3 months, his HbA1c reduced to 6.2, EAG to 130.44 and weight was 81kg. He said that his coach motivated him to be active and mentally strong to achieve his health goals. 

He was subscribed to GOQii till May 2020. Due to the pandemic induced lockdown and a back injury, he could not follow the necessary physical activities and nutrition guidelines set by his GOQii Coach. From May 2020 till January  2021, his daughter’s marriage kept him busy and he was unable to focus on the habits suggested by his GOQii Coach. 

In March 2021, he tested positive for COVID-19. As a part of COVID testing, he got his blood sugar tested and his HbA1c had shot up to 7.5 and his weight had increased to 83 kg. Post COVID recovery, he joined GOQii again in March 2021 and was assigned to Coach Pragati. 

With active support, motivation and habit changes, he managed to bring his HbA1c levels down to 6.2 in 2 months of joining. His weight was reduced to 78kg. His current goal is to bring his HbA1c levels below 6 and maintain it. 

Deepak Sampat checks his blood glucose levels once a week and uses strips by Ascencia regularly to check his scores. He is of the clear view that while self care is important, having a GOQii Coach is equally important to guide and motivate you. 

Recently, Deepak Sampat spoke to our Founder & CEO Vishal Gondal and discussed all the healthy changes he made in a session of GOQii Health Talks along with his GOQii Coach and experts from GOQii. You can watch it here: 

What Does Coach Pragati Have To Say About Deepak Sampat? 

“Mr. Deepak Sampat was assigned to me on 26th March 2021. When he joined GOQii, his weight was 83 kgs and HbA1c was 7.5. His health goal was to reduce weight, manage blood sugar level, to bring down HbA1c level and to stay fit and active. He was feeling low, both mentally and physically when he joined GOQii. 

He was not taking any medication for Diabetes. I started making healthy changes in his lifestyle like having salad before meals, increasing his water intake, post meal walks and suggested a few habits like deep breathing, having apple cider vinegar, cinnamon powder, kawasia water, and raw flaxseeds powder. 

He was not doing any cardio exercise due to back pain. He was doing light exercises like movement of legs and hands. We made a target of completing 10k steps gradually on a daily basis which helped him reduce weight. I gave him a few challenges like following a detox day every week, detox smoothies, and adding complex carbs to his meals. 

By following all these healthy suggestions, he has reduced 6kg in 3 months. His mental health, along with his physical health has improved greatly. As of June 4, 2021, his weight is at 77kg, his HbA1c levels are at 6.2 and his Fasting Blood Sugar is at 102-107 mg/dl and PP at 155 mg/dl.

Deepak Sampat has had quite a journey with GOQii and believes that he wants to live a healthy and diabetes-free life! You can achieve this too by subscribing for the GOQii Diabetes Care Program here: https://store.goqii.com/diabetescare

For more inspiring stories, check out Healthy Reads. 

#BeTheForce 

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11 Reasons Why You Should Include An Avocado In Your Diet

avocado

Avocado is a pear shaped, stone fruit, grown specifically in warm climates. It is also called as butter fruit in India because of its creamy and buttery texture. It is a unique super food. As most fruits are high in Carbohydrates, Avocado is high in healthy fats, being the only fruit which provides substantial amounts of healthy monounsaturated fatty acids (MUFA) that do not stack up as calories but help in the lubrication of joints and aid weight loss as well. 

How Can An Avocado Improve Your Health? 

  1. Immensely nutritious: They are naturally nutrient-dense and contain a wide variety of nutrients, including 20 different vitamins and minerals. Approximately 100 gms of Avocado contains 160 calories, 14.7g of fat, 7mg sodium, Carbohydrates: 8.5g of which fiber is 6.7g (net carb is 1.8 g appx), 6.7g fiber, 0.7g of sugars and 2g of protein. They also contain other nutrients such as Vit K, Vit E, Vit C, Folate, Potassium and some B vitamins. 
  2. Is a heart healthy fruit: Avocados are rich in antioxidants and monounsaturated fats which keep the heart healthy and reduce the risk of stroke. Eating avocado can also regulate LDL and HDL cholesterol levels, as well as blood triglycerides.
  3. Helps regulate Blood Pressure: Avocados are a very good source of potassium. It is low in sodium, contains 3 times more potassium than banana and helps control blood pressure.
  4. Aids weight loss: It is highly satiating which keeps us fuller for longer, delaying hunger pangs.
  5. Good for the eyes: Avocado is high in Beta carotene and antioxidants which helps improve eyesight. It also contains lutein and zeaxanthin which lowers or delays the risk of cataract.
  6. Helps absorb nutrients: Avocados can act as a “nutrient booster” by aiding the increase in absorption of fat-soluble nutrients such as vitamins A, D, K and E. Say, if we add Avocado or avocado oil in a bowl of salad or salsa, it would improve its antioxidants absorption.  
  7. Avocados are great for pregnant mothers and also boosts foetal development: It is high in folate, potassium, fiber, monounsaturated fats, and lipid-soluble antioxidants — all of these improves maternal health, quality of breast milk and healthy foetal development.
  8. Packed with Fibers: An avocado is a high fiber food with approximately 6-7 grams per 100 gms of fruit. Fiber has important benefits for weight loss, relief in constipation and improving metabolic health. It also lowers the risk of colon cancer. 
  9. May prevent cancer: Some studies show that a high-MUFA diet can protect against the risk of certain cancers, including prostate, colon, stomach, pancreatic, and cervical cancers. Avocados are not only beneficial in preventing cancers, they may also have a role in cancer treatment. In fact, some researchers have shown that the phytochemicals in avocados may selectively inhibit cancer cell and pre-cancerous cell growth.
  10. Improves Arthritic pain: Saponins found in avocados are associated with relief in knee pain or hip pain occurring due to osteoarthritis.
  11. Keeps the skin healthy and glowing: It is rich in vitamin E and C – both of these are essential in keeping the skin healthy and glowing.

Lastly, Avocados are easily available and incredibly delicious. They can be paired with anything from salads to soups, smoothies and various other recipes. To keep a cut avocado fresh, you can add lemon juice to it which slows down the oxidation process, preventing it from turning brown. 

So what are you waiting for? If any of these benefits appealed to you, head out and stock up on your avocado supply but do consult your doctor, nutritionist or dietitian before making any changes to your diet. Do leave your thoughts in the comments below.

For more on nutrition, check out Healthy Reads or ask an expert by subscribing for GOQii’s personalized health coaching here: https://goqiiapp.page.link/bsr

Eat healthy and #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 […]