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Embracing the Sun: Unlocking the Benefits of Vitamin D

“Mrs. Sharma has been prescribed vitamin shots by the doctor”, gossiped my maid. She explained this both with surprise and fantasy with little clue of what the issue was with Mrs. Sharma. All she knew was Mrs. Sharma had been complaining of constant pain in most bones of her body

My 9 year old nephew, Phagun, pesters his mom to give him chocolate flavored supplement in his milk. He loves chocolate flavor, but he claims that adding this supplement to his milk would enhance the “power of milk” – a clear case of impact of television on children. But, is there any truth in what Phagun is claiming? Let’s understand.

The common thread between the 2 stories above is an essential nutrient called Vitamin D. Also known as the sunshine Vitamin, it is produced by the body in response to sunlight. Latitude, cultural dress habits, season, sun avoidance, and sunscreen protection can all limit Vitamin D production. Hence the sedentary lifestyle of Mrs. Sharma could be the reason of her problems today. Dietary source of Vitamin D comes from fortified foods such as milk, juices, margarines, yogurts, cereals, and soy, animal foods (oily fish, eggs, and liver). Vitamin D is constantly being used for calcium metabolism and bone and hence its connection to calcium absorption in the body which means Phagun was right.

Vitamin D deficiency has been shown to play a role in almost every major disease like Osteoporosis, Osteopenia, Osteoarthritis, Rheumatoid Arthritis. Research has shown that there is a correlation between low Vitamin D levels, insulin resistance, and inflammation, all of which contribute to PCOS and other hormonal disorders

The best and natural way to get Vitamin D is to sit in sun for short period of time for about 10 to 15 minutes – one doesn’t need to tan or burn our skin to get Vitamin D. The more skin you expose the more Vitamin D is produced. Vitamin D supplements is also a good way to get Vitamin D particularly if you can’t get enough sunlight for some reason, or if you’re already deficient and is then recommended by physicians. Supplementation with 800 to 1000 IU/day of Vitamin D is safe for most people and can ensure levels of Vitamin D within the optimal range.

So next time, if you are trying to avoid sun to save yourselves from tanning or to avoid a risk of an additional pimple, think twice. Absorb the sun, its free and can free you from lot of troubles. For more informative articles such as this, check out Healthy Reads or you can get this information directly from a GOQii Coach by subscribing for personalized health coaching here.

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Get To Know Your Emotional Hunger

Emotional hungerHave you ever made room for dessert even though you’re already full? Out of nowhere in the middle of doing something important, you start feeling hungry? Do you feel hungry before any important meeting? If yes, then you should check your emotional status as this might be due to emotional hunger!

What Is Emotional Hunger or Emotional Eating? 

Emotional hunger or emotional eating is the practice of consuming large quantities of food, usually ‘comfort’ or junk foods in response to feelings instead of hunger. Emotional eating is a maladaptive coping strategy used by many of us to deal with negative emotions. Emotional eating can be caused by many reasons which include stress, tension, depression, boredom, and sometimes due to excitement.

Under high stress, your biological age can be 30 times higher than your calendar age. Modern life is full of frustrations, deadlines, and demands. For many people, stress has become a way of life. When stress becomes overwhelming, it can damage your health, mood, relationships and quality of life.

Stress also affects our food preferences. Emotional distress increases the intake of food high in fat and sugar, and you sleep excessively under stress. Also, some people consume alcohol and all this leads to gaining weight around your abdomen and unfortunately, abdominal obesity puts you at risk for several lifestyle diseases such as diabetes, hypertension and heart related issues.

In stress, adrenal glands release a hormone called cortisol, which makes you crave for carbohydrates, sugar and fatty foods. Food is soothing due to the chemical changes it creates in your body. Chocolate is an excellent example. When junk food is calling your name, it’s possible to put boundaries on your emotional eating habits. Ready to break free from stress eating?

The Solution To Beat Emotional Eating 

  • When you’re tempted to snack for emotional reasons, try moving instead. Just walk for 10 minutes.
  • Try a quick breathing exercise: Slowing down your breathing can trick your body into thinking you are going to sleep, which in turn relaxes your body. Close your eyes and slowly breathe in and out.
  • Sip black tea: A study in the journal of Psychopharmacology found that subjects who consumed black tea, experienced a 47% drop in their cortisol levels.
  • Try self-massage: It can be as simple as sitting down, rubbing your feet, one at a time, over the top of the heel, until you feel relaxed.

You’ll eat better and healthier foods if you don’t let your emotions guide your food choices! So be mindful about your choices. For more on stress, you can check Healthy Reads. To help you cope with emotional hunger or help you manage stress better, reach out to a GOQii Coach by subscribing for Personalised Health Coaching here.

Do leave your thoughts in the comments below!

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Fluid Replacement and Athletic Performance

water_intake

I am not sure how many of you know that hydration and athletic performance is connected? In this blog, I am precisely going to tell you this aspect. Adequate fluid replacement helps maintain hydration and, therefore, promotes the health, safety, and optimal physical performance of individuals participating in the regular physical activity.

Dehydration can compromise athletic performance and increase the risk of exertion heat injury. Athletes do not voluntarily drink sufficient water to prevent dehydration during physical activity.

The two main factors influencing early fatigue and impaired performance (both physical and mental) in all types of sports and exercise are depletion of body levels of Carbohydrate and/or fluid. Fluid replacement is probably the most important nutritional concern for athletes. As an athlete exercise, fluid is lost through the skin as sweat and through lungs when an athlete breathes. If this fluid is not replaced at regular intervals during exercise, the athlete can become dehydrated bringing about metabolic changes.

Hypohydration (total body water below normal) impairs the body’s ability to regulate heat resulting in increased body temperature and an elevated heart rate. Perceived exertion is increased causing the athlete to feel more fatigued than usual at a given work rate. Mental function is reduced which can have negative implications for motor control, decision making and concentration.

Gastric emptying is slowed, resulting in stomach discomfort. All these effects lead to impairment in exercise performance. Most types of exercise are adversely affected by hypohydration, especially when they are undertaken in hot conditions, and negative effects have been detected when fluid deficits are as low as 2 %

Recommended water intake before, during and after sport/workout

Before Sports

Drinking fluids prior to exercise appear to reduce or delay the detrimental effects of dehydration.

  • 1 to 2 hours before sports: 4 to 8 ounces of cold water
  • 10 to 15 minutes before sports: 4 to 8 ounces of cold water
  • A good meal with containing water (e.g. fruits).

During Sports

  • Every 20 minutes: 5 to 9 ounces of a sports drink, depending on weight (5 for a child weighing 88 pounds, 9 ounces for a child weighing 132 pounds)
  • Any time a child feels thirsty
  • Encourage drinking fluids during timeouts and breaks
  • Encourage drinking from their own fluid container and avoid sharing with others
  • Encourage the ability to drink whenever they want and not to wait until they are told to take a break
  • Adjust fluid needs during practice according to the weather, the amount of equipment worn, and practice duration and intensity.

After Sports

Post-exercise hydration should aim to correct any fluid lost during the practice and help the body to recover from the sports activity:

  • Within the first 30 minutes after exercise, drink chocolate milk or a specially formulated sports drink containing protein and carbohydrates such as Gatorade G3 Recover.  Not only do they hydrate but, the protein helps the body recover from exercise by enhancing muscle repair, and the carbohydrate replenishes glycogen stores in muscles, which are a source of fuel during prolonged exercise of an hour or more.
  • Within two hours: 20-24 ounces of a sports drink for every pound (16 ounces) of weight loss
  • Replace all fluids lost during exercise plus any lost after exercise through urination
  • Eat a good meal with foods containing water

Given the above before, during and after sports water intake recommendations, one should follow these properly for healthy and active life

Proper hydration is the cornerstone of athletic excellence. Understanding the connection between fluid balance and performance can significantly enhance your physical and mental well-being during sports activities. Follow these recommended water intake strategies to fuel your body for peak performance and sustained health. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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6 Foods That Trigger Migraine

migraine

Migraine is a severe headache accompanied by nausea, dizziness and vomiting. Initially the pain may be very mild, but gradually builds up to a throbbing pain. You may experience pain in one area or the pain may shift and sometimes, affect the entire head. It varies from person to person. The pain can go on for hours or even days. 

What Triggers A Migraine? 

It is difficult to pinpoint the exact triggers for a Migraine. Medical science states that inflammation of the neurotransmitters causes migraine. Hormonal imbalance, stress, change in season, change in physical activity, etc. are all possible causes for this debilitating condition. However, certain foods have shown to play a major role in provoking the migraine. 

  1. Alcohol: High consumption of alcohol causes dehydration and this causes the brain to react in a different way. This could be a major trigger. Apart from other alcohols, red wine, which is considered to be good for health, can cause migraine.
  2. Chocolate: Although nitric oxide is very good for the heart and blood vessels, nitrates present in chocolates tend to cause migraine as dilation of blood vessels can activate this condition.
  3. Processed Food: Most fast food, chinese food, ready to cook meals, instant noodles, pasta, oats, chips and other fried snacking options have an active ingredient called monosodium glutamate (MSG) which is considered safe to eat, but is said to be linked with migraine.
  4. Fermented Food: contains histamine which may be a possible reason. Cheese, pickled vegetables and fruits, dry fruits, sauerkraut, kimchi and vinegar come under the umbrella of fermented food. The high salt content in most of these foods may act as a trigger.
  5. Citrus Fruits: like oranges, lemons, melons etc. are also known to trigger this condition. These citrus fruits may cause gas formation which may kickstart the migraine
  6. Leftover food: Stale food is said to be one of the reasons for igniting a migraine as the tyramine content increases  during the storage period, hence making one more vulnerable to this pain. If food is not stored at the right temperature, it can trigger the pain.

 We hope this article helps you! Stay away from these foods if you have a migraine condition. Do consult your doctor and stay safe! For more on nutrition, what to eat and what to avoid, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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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 […]