GOQii

Blog

Search Results for: diabetes

By 4 Comments

Useful Tips To Boost Immunity During Monsoon

boost immunity during monsoonWe all welcome the monsoon every year to find relief from the scorching summer heat. Rains are beautiful and can quickly elevate your mood. Since monsoon weather is damp and humid, it is the perfect environment for microbes to grow and flourish. Thanks to this, people with low immunity are prone to suffer and fall sick frequently during this season. The weather can ruin your immune system and a good immune system is needed during the rainy season. There are a number of ways to build immunity and one of those ways is by eating healthy food! So, let’s look at some useful tips to boost immunity during monsoon! 

Tips To Boost Immunity During Monsoon 

Here’s how you can improve immunity during monsoon by eating the right kind of food to support your immune system. 

  • Switch to herbal teas: Herbal teas such as Tulsi and ginger tea are your best friends to boost immunity during monsoon. Drinking tea will keep you warm and safe from cold and flu while boosting your immunity. Add a few drops of honey for its antibacterial and anti-inflammatory properties instead of sugar.
  • Stay hydrated: Drink 8-10 glasses of water a day to stay hydrated, as due to colder climate, the water intake is considerably reduced, which is bad for the body. It is the best source to flush out toxins from your body and doesn’t have calories and sugar. Make sure water should be potable to keep waterborne diseases like Jaundice and Diarrhea at bay.
  • Have protein rich food: Protein, a major macronutrient, increases immunity, wound healing and muscle building. Food like dal, pulses, curd, eggs, chicken, paneer, soy, tofu are rich in protein.
  • Have a low salt diet: High blood pressure may weaken the immune system. So, it is always better to have a low salt diet as it prevents high blood pressure and water retention. Fruits like watermelon, muskmelon, cucumber can also lead to water retention. 
  • Prefer curd or yogurt over milk: Curd and yogurt are fermented food, rich in probiotics and the good bacteria present in it can help increase immunity and fight infection and can help your digestive system function well.
  • Include spices: Include more immunity boosting Indian spices in your food like turmeric, fenugreek, cloves, pepper, cinnamon, ginger and curry leaves. They help in digestion and flush out sinus from the body and improve Immunity. Warm water with honey, ginger and black pepper can be a miraculous cure to avoid cold, cough and flu.
  • Improve sunshine vitamin level: Vitamin D or the sunshine vitamin, is an essential micronutrient which can help boost your immune system. It can modulate the innate and adaptive immune response. A deficiency of Vitamin D can make you more prone to common infections. Improve your Vitamin D levels by exposing yourself to morning sunshine and consuming egg, cheese, mushroom and fortified cereals.
  • Eat healthy fats: Include monounsaturated and polyunsaturated fats to your diet. These healthy fats boost your body’s immune response to pathogens as well. These fats are anti-inflammatory and good for your heart too. Nuts, seeds, fish, soy milk, almonds, avocados, walnuts, sunflower, pumpkin, and sesame seeds are prime examples of healthy fats.
  • Eat fruits: Fruits help to build immunity, give energy and are loaded with nutrients such as Vitamin A, C and fiber. Apple, Guava, Banana, Orange, Amla, Papaya, Pomegranate, etc. are the best additions to your diet. Vitamin C helps in iron absorption too.
  • Incorporate vegetables: All vegetables, including green leafy vegetables like cabbage and spinach are good sources of immunity boosting Vitamins A, C, and E as well as folate, antioxidants, and fiber.
  • Limit simple sugar: Most people are aware that eating sugar has negative consequences on their health, leading to things like obesity and diabetes. However, most of them are unaware that it has an effect on the immune system as well. It lowers the ability of white blood cells to fight and destroy bacteria.
  • Avoid outside food: Foods like sandwiches, pani puris, samosas, etc. may seem tempting during monsoons but they may contain bacteria that might cause indigestion. Avoid pre-cut or raw foods/fruits as they could contain germs which may lead to food poisoning and lower your immunity.

Apart from the above food tips, you also require adequate, good quality sleep. Keeping your mind stress-free also helps. Don’t forget to exercise regularly as it boosts your immune system by regenerating your immune cells. 

Underactive and poor immunity can make the body more prone to a host of gastrointestinal problems and monsoon related ailments. Under the current circumstances as well, keeping your immunity level high could be the only way to cherish good health while enjoying the rains.

If these tips to build your immunity during monsoon helped, let us know in the comments below! Find more tips on staying healthy during the monsoon here.

You can also get these tips directly from a GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce 

By 3 Comments

All you want to know about Inflammation

When you think pain, think inflammation.
 
Inflammation is a good thing. It’s your body’s way of rising up to fight out germs/bacteria/infections, heal bruises when you fall, heal torn ligaments/tissues/tendons etc.
 Once it does its job of fighting out these invaders or foreign organisms, the inflammation should reduce back down to normal.
 The problem arises when that does not happen.

Have a torn ligament or muscle pull that you are struggling to heal? Seen the best doctors, therapists, etc. and still not fixed? Struggling with arthritis and joint pain? 
Check your CRP (C-Reactive protein) levels and focus on reducing inflammation. The cure is in reducing inflammation.

Many of us live with chronic inflammation and that’s dangerous. It’s also one of the reason people struggle to lose weight, experience excruciating joint pains,
 age faster than normal, 
feel tired through the day, 
higher chances of cancer and heart disease, suffer from 
Fibromalgia/Headaches/Migraines, 
have higher chances of Alzheimer’s/Dementia, struggle with diabetes,
 feel depressed and low.

Silent inflammation like the ones described above can destroy your nerves and cellular health, suppressing and weakening your immune system, leading to deadly diseases like cancer, etc.



What’s scary is the fact that you can be extremely healthy and fit, but silent inflammation could be eating into you from inside, which is one of the many explainable reasons why cancer or heart attacks can strike down a healthy and young human being.
 Checking cholesterol levels, Vitamin D3, B12, SGOT, and SGTP is imperative, but what most people miss out on is checking their CRP levels (C-Reactive protein). This is an important protein level to check, and a simple blood test will cover that for you. This level will tell you volumes about the amount of inflammation you have in your body.

In my years of experience, what stands out in a cancer report of a person is an increase in CRP levels and white blood cells, and the immediate action is to reduce inflammation through food and lifestyle change.
 Diseases breathe in inflamed environments, in environments that are acidic, and in environments where there is less oxygen supply to the cells.

Overtraining causes inflammation.
 Vigorous exercise, inconsistent exercise, and high-intensity training that is not planned for your body type will make your CRP levels soar and kill your immunity, which is why many trainers ask their clients to take a Vitamin C and E post workouts.

Running marathons without proper nutrition causes massive inflammation.
 Stress causes inflammation (chronic stress).
 Improper nutrition (high-fat foods, sugar, artificial sweeteners, doughnuts, white sugar, aerated drinks, salty foods, packaged foods), and smoking causes inflammation. (I’ve seen CRP levels fall in a smoker’s blood report within 10 days of kicking the butt)

. 

How to keep your inflammation in check:

Smart and moderate exercise such as meditation and controlling your stress and BP levels, nuts and seeds, 
green leafy veggies and fruits,
 good fats (like nuts, olive oil, coconut oil) helps in keeping your inflammation under check. Finally, I should not be saying this, but it has been proven that a small amount of alcohol can actually lower CRP levels. Vitamin D3
 and Curcumin (turmeric extract) are some of the best spice-based inflammation fighters.

Understanding and managing inflammation is crucial for maintaining good health and preventing chronic diseases. By incorporating anti-inflammatory foods, regular exercise, and stress management into your routine, you can significantly reduce inflammation and improve your overall well-being.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

By 10 Comments

Urine Colour – Can be a good indicator of health

1 (2)

In my previous blog, I discussed how your poop describes your health status. In this blog, I shall tell you how your pee says a lot about your health.

In a day, we all visit the bathroom many times to pee, but seldom does it cross our mind to check our pee colour before we flush it out of sight.

Urine, or pee, is the body’s way of expelling waste products in a liquid form, mainly composed of water, salt, and chemicals called urea and uric acid.

The kidney creates urine by flushing out toxins and other bad substances from the blood. Various factors such as medications, food, and illness can affect urine colour or odour.When there is a malfunction, the urine may contain clues to the problem. The colour of the urine can be a helpful indicator.

Ideally, the colour of urine should be pale yellow, indicating you are well hydrated. The pale yellow colour is due to a pigment produced by the body called – UROCHROME and UROBILIN.

Let’s understand how the colour of the urine describes your health. There are three main causes for abnormal urine colour

  • Food that you eat
  • Drugs or Medication that you take
  • Health Issues

What does the colour of Urine Indicate?

Transparent: If the pee colour is completely clear, its sign of over hydration. Sometimes excess hydration may lead to dilution of salts in the body.

Brown colour: Shades of brown in your urine may indicate dehydration. It can also signal liver disease, where bile salts that should be processed and eliminated through stool end up in the urine.

Note: If you eat a lot of aloe, fava beans, or rhubarb, these foods can also turn your urine brown.

Red colour: Foods like beets and blackberries can cause red urine. If the red color persists, it could be a sign of blood in the urine, which may be due to kidney disease, urinary tract infections (UTI), or cancers. In such cases, consult a doctor immediately.

Blue or Green colour: Consumption of asparagus can lead to green urine. Certain medications, genetic diseases, and UTIs can also cause blue or green urine.

Orange: An orange color may be due to medications such as high-dose vitamin B2, the UTI drug phenazopyridine, or the antibiotic isoniazid.

Dark yellow: Dark yellow urine indicates significant dehydration. It can also be linked to high intake of B vitamins, especially B12, resulting in this dramatic hue change.

Cloudy or milky: Cloudy or milky urine most often indicates the presence of white blood cells, suggesting an infection.

Bubbles/frothy urine: Excessive bubbles or frothing that occurs every time you urinate can indicate an excess of protein in your urine.

Does your urine smell?

Pee doesn’t usually have a strong smell. However, some foods, especially asparagus, contain a smelly sulfur compound that can change the odor. Vitamin B-6 supplements can also affect the smell. When you’re dehydrated and your pee gets very concentrated, it can smell strongly of ammonia. A strong ammonia smell may indicate a UTI, and a sweet smell could be a sign of excess sugar and diabetes.

How often should you urinate?

It varies for everyone, but normally people need to empty their bladder up to 8 times a day. If you suddenly need to pee more often than usual, it could be a sign of a health problem such as a UTI, diabetes, an enlarged prostate in men, vaginitis in women, or interstitial cystitis.

Urine is something that most of us must take a look and prevent any conditions by prevailing. By understanding what your urine color indicates, you can take steps to maintain your health and seek medical advice when necessary.

Keep yourself well hydrated and stay healthy!!

We hope this article helps you. Understanding the color and characteristics of your urine can provide valuable insights into your health. By paying attention to these signs, you can take proactive steps to maintain your well-being. Keep yourself well-hydrated and consult a healthcare professional if you notice any unusual changes in your urine or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

By 1 Comment

Bite these Snacks if you are diabetic

Planning three times meals for a diabetic is not a difficult task but, snacking options is what they lack information in. I personally realised this when I was planning a menu for my Mom who is a diabetic. I prepare meals for her and I tried every possible new dish, a recipe that I knew. However, after a point, it was a task for me. Finding snack option was like most of them were packed with carbs and this raises the insulin levels.

Then I researched on the same and got these healthy snacking options. These can help other diabetics too. The key is to choose snacks that are high in protein, high in fibre and healthy fats so that it keeps you a full until your next meal. The choice of food should be nutrient dense.

hard boiled eggs

  1. Hard-boiled Eggs: Why this? Because its protein content really shines and perfect to slow down the spike in blood sugar levels.

yogurt with berries

  1. Yoghurt with Berries: It’s an excellent diabetic friendly snack. Its rich in antioxidant prevents damage to cells of the pancreas. Their high flavonoid content helps with regular blood sugar. Limit to one serving per day.

nuts and seeds

  1. Nuts and Seeds: Nuts like almonds, walnuts, pecans, pistachios are perfect on the go snack. They are high in good fats, good carbs and a lot of fibre for appetite control. You can opt for seeds like pumpkin, flaxseed, sunflower. Grab around 15 (a small handful) and make sure not to go overboard, because they are high in calories.

hummus-raw-vegetables

  1. Hummus with Raw Veggies: This is another delicious snack that diabetics can enjoy without any guilt. Hummus is high in fibre and healthy fats and low in carbs. Take around 1/3 of a cup of hummus and dip with bell peppers, carrots, cucumber, celery, or broccoli.

avocado

  1. Avacado: Perfect snack option! The high fibre content and mono-saturated fatty acids in avocado make it diabetic friendly, preventing blood sugar to spike high! Since its high in calories, restrict to half or one-fourth avocado at one time.

apples with peanut butter

  1. Sliced Apples with Peanut Butter: Yummy! You can eat any fruit simply or have it with peanut butter. Apple is rich in Vitamin C, B and Potassium while peanut butter is rich Vitamin E, Magnesium and Manganese. All of which is known to help manage Diabetes. Both are rich in fibre. The polyphenol antioxidants they contain are thought to protect pancreatic cells from damage that often worsens diabetes.

beet and carrort

  1. Beet and Carrot sticks: Simple, easy, and basic is sometimes the best. Perfect office carrying snack. The beta-carotene, fibre, and antioxidants will help to level blood sugar and keep you feeling full. 8-12 carrot is a good amount to go.

boiled beans

  1. Boiled Beans: Super healthy and filler to curb your hunger pangs. Beans are an excellent source of antioxidants, Fibre, Protein, B Vitamins, Iron, Magnesium, Potassium, Copper and Zinc. Consuming them prevent blood sugar spikes and help lower insulin levels after meals.

edamame

  1. Edamame: They are unripe, green soybeans that are still in their pods. They are a very nutritious and convenient snack. It improves insulin resistance. It is typically served steamed, and you can enhance its flavour by mixing it with seasonings of your choice.

chicken and veg soup

  1. Chicken and Veggie soup: It’s like chicken noodle soup, but skip the noodles!  Use chicken and any and all low carbohydrate vegetables you can think of. Seriously, it would be hard to go wrong. The high protein intake, water, and fibre from the veggies make it one of the most satiating and diabetic friendly snacks around.

protein bars

  1. Protein bars / Protein powder: They are a great snack option for diabetics due to the amount of protein they provide. They are quite filling too. You can make protein bars homemade by using peanut butter, whey protein and oats flour. To add sweetness you can use a small amount of raw organic honey or add dates/figs.

cchia seed pudding

  1. Chia seed pudding: Chia seed pudding is made by soaking chia seeds in milk until the mixture achieves a pudding-like consistency. It’s a healthy snack for people with diabetes because chia seeds are rich in many nutrients that help stabilize blood sugar, including protein, fibre and omega-3 fatty acids  The fibre in chia seeds can absorb a significant amount of water, which may help control diabetes by slowing down the digestion process and release of sugar into the blood

popcorn

  1. Popcorn: Air-popped popcorn made with coconut oil is one of the best healthy snacks for diabetics. It’s high in fibre and can easily be made in about 5 minutes on the stove. Sprinkle a bit of rock salt and enjoy!

Tuna roll 1

  1. For NON VEG lovers – Tuna and Turkey roll up is a great handy snack. They are essentially a breadless sandwich wrap consisting of turkey breast slices wrapped around low-carb contents of your choice, such as cheese and veggies. Because of its high protein content. It prevents your blood sugar levels from rising too high

Snack your way and keep blood sugar under control. Stay healthy and happy!

We hope these snack ideas help you manage your diabetes more effectively while keeping your taste buds satisfied. Remember, the key to maintaining stable blood sugar levels is choosing snacks that are high in protein, fiber, and healthy fats. Stay healthy and happy by incorporating these nutritious options into your diet. For more tips on managing diabetes and healthy snacking, check out Healthy Reads or consult a GOQii Coach by subscribing to 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 […]