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12 Steps To Being Your Own Health Detective

12 tips to be your own health detectiveGaining true, lasting health is all about identifying and healing from the root cause. You can do it, I can do it, and anybody can do it. Today’s changing lifestyle, ever-increasing pollution, adulterated foods and rising stress is silently harming our life in various unknown ways.

If you can understand your body and how it works, how disease manifests itself and where it begins, then you can draw a road map towards becoming your own health detective (and your family’s health detective) so that you can empower yourself to live a healthy, thriving life.

How To Be Your Own Health Detective 

Here are some pointers that can help you be your own Health Detective!

1. Keep A Check On Your Sleep

health detective - sleep score

If you feel stressed out, sleepy-groggy headed, and/or lack concentration even in your daily chores and work, then this is a clear indication that you are not getting enough sleep! If even after 6-8 hours of adequate sleep, you get up all weak, lost and tired, then that’s a red signal. Stop and analyze what’s causing that.

2. Full Body Check Up

Get a full body check-up done every 6 months. Stand in front of a mirror and check if you have any lumps, or uneven skin tone. If any mole like thing appears bigger than 5mm, or pinkish-brownish discoloration, it’s an indication to fix up an appointment with a dermatologist. 

3. Excessive Hair-Fall Is Also A Symptom

health detective - hair fall Most of the people see hair-fall as a result of the seasonal change, change of shampoo or oil.  Very few know that it could also be an indication of a disease/or a medical condition. Examine your comb regularly. If there is hair-fall appearing more than normal, it could be due to underlying deficiency of iron or thyroid. Also, follow a good hair-care and wash routine.

4. A Window Of Light Through Your Eyes

Lack of sleep can cause puffiness under the eyes. However, this puffiness goes away with proper sleep and rest. If puffiness appears for a long duration, it could be due to water retention, kidney issues, and indigestion. Do not ignore this and see a doctor.

5. Sudden Increase Or Decrease In Weight

A wave of happiness that comes due to weight loss can become a cause for concern when the reasons for weight loss are not right. It could be due to weight cycling, or a YO-YO effect that usually occurs due to extreme workouts, or diet restrictions or crash diets. If not because of these, a sudden increase or decrease could also be happening because of diabetes, thyroid etc.

6. Tired All The Time?

Tired All The Time It’s normal to feel tired and all sleepy after a long day at work or a long journey. But, if you are feeling lethargic all the time it could be due to an underactive thyroid, which also increases the chances of developing high blood pressure and heart problems. Consult a doctor immediately and get your blood tests done.

7. Frequent Headaches

A headache can happen due to stress, tension, working continuously in front of screens and inadequate sleep. This generally goes away with rest or painkillers. But, if even after this if a headache persists, it could be due to a migraine, cervical issue or spondylitis. Resort to physiotherapy, good posture and regular workout. 

8. Take Care Of Your Feet Too

Most of the people don’t pay much attention to feet, because of which they are unable to notice any visible changes happening there. If nails have white spots or have become yellowish in colour, it might be indicative of calcium or hemoglobin deficiency respectively. Persistently cracked heels may be because of low water intake and swollen feet indicate the onset of diabetes. If you feel that your feet remain excessively cold, a thyroid test must be done with doctor’s advice.

9. Teeth And Gums

Bacteria in the mouth are major causes of pain and infection in gums as well as heart-related and lung-related infections too. Conditions related to teeth and gums can also become a reason for pain in shoulders and back. Take extra care to maintain oral hygiene and dental care. A dental check-up every 6 months is advisable.

10. Don’t Ignore Snoring

Snoring in our society isn’t considered abnormal. One snores when there is blockage or difficulty in breathing. Snoring adds to excessive pressure on lungs, and it could also happen because of high blood pressure, which could, in turn, lead to heart ailments. If anyone is suffering from snoring for a long period of time, take responsibility and get their sleep study test and dynamic MRI done with doctor’s advice.

11. Blood Pressure Monitoring

People who have high/low B.P issue should always keep a digital monitor at home. Get your blood pressure checked at regular intervals or if you notice any change in the body. Remember normal blood pressure should be 120/80mm Hg. 

12. Cardiovascular Check-Up

People who have crossed 40 years of age, people having heart diseases or high blood pressure should get a complete cardiovascular check-up done. This helps in screening and treatment of risks like heart attack, stroke, etc. in the preliminary stage. Get blood cholesterol levels also checked once every year.

Points To Remember

  • Becoming a health detective doesn’t mean that you become an expert or a doctor. Being a health detective only means being alert and responsible for observing and noticing any changes that happen in your body.
  • Never take any medicine or administer drugs to others without a prescription or doctor’s advice.
  • Today, most people treat themselves by looking up their symptoms on the internet. This is called as ‘Cyberchondria’. Please do not do this as you can go wrong with your diagnosis.
  • Do not blindly believe any information given on the web, as not all of this information is trustworthy.

We hope this article helps you become your own health detective. If this information helped you, let us know your thoughts in the comments below!

You can browse more articles like this here. To get more tips and guidance, speak to a GOQii Coach for lifestyle modifications suited to your health goals. You can subscribe for Personalised Health Coaching here.

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51% Of Women Still Struggle With Ongoing Health Issues | GOQii Women’s Health Report

Women's Health Report

Women’s health is of paramount importance. Women need to ensure that they take the time to look after their physical and mental well-being. They need to put their health first and make sure that they are doing all they can to stay healthy and strong. 

In the aftermath of the pandemic, just how extensive was the effect on Women’s Health? To find out, GOQii conducted a focused group study with around 3000 women with questions pertaining to menstrual patterns, PCOD, Thyroid, fertility, conception and pregnancy. 

Women’s Health Issues Continue To Persist 

In the report, we found that 51% of women in India continue to struggle with ongoing health issues such as menstrual irregularities, polycystic ovary syndrome (PCOS), hypothyroidism, UTI and fibroids, diabetes, and infertility.

Nearly 41.7% of women have PCOS for more than five years, and a similar number of women have had the diagnosis within the past 12 months. Also, 63.3% of those polled experience irregular or infrequent menstrual cycles as a result of PCOS, and 41.7% of the female respondents were unaware that changing one’s lifestyle can help manage PCOS.

Endometriosis Emerges As A Silent Menace

Endometriosis has emerged as a new health issue, affecting one in every 10 women of reproductive age. The survey found that 57.1% of women have had endometriosis for one to five years. Endometriosis is a condition in which tissue similar to the lining of the uterus (endometrium) is found outside of the uterus, usually on the ovaries, fallopian tubes, or other organs in the pelvis. It can cause painful periods, pain during or after sex, and infertility. 

Research has indicated that genetic, hormonal and environmental factors may play a role in the onset of endometriosis, though the exact cause of the condition is still unknown. The survey also indicates that 16.5% of women have menstrual issues, and 1.2% have infertility issues, with 21.7% of the women agreeing that their advanced age was indeed a factor contributing to infertility issues.

A woman’s age is a critical determinant in her chances of becoming pregnant and having a healthy child. In India, the childbearing age of women has been steadily increasing over the past decade. This can be attributed to factors such as an increasing number of women in the workforce, rising levels of education, improved access to contraception and changing social norms.

Can Lifestyle Changes Help? 

The report concludes that lifestyle modifications can help manage various women’s health issues. Our Founder and CEO Vishal Gondal said in the report that due to the demands of daily life and the juggling of work, family and home commitments, women frequently overlook their health, and emphasized incorporating lifestyle changes into everyday life.

Women need to make sure that they are eating well, exercising regularly, getting enough sleep, and managing their stress levels. Women also need to make time for self-care activities such as yoga & meditation. Women’s health is a priority, women need to remember that their health is their greatest asset, and they must look after it accordingly.

To read the detailed report, click here. For more on improving women’s health issues through lifestyle, click here.

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The Little Known Health Benefits Of Almonds

Health Benefits Of Almonds

An Almond is a type of tree nut that’s commonly consumed as a snack or added to various dishes for flavor and texture. In addition to its delicious taste, it’s also packed with several nutrients and health-promoting compounds. In this article, we will explore the health benefits of almonds and how they can support overall health and wellbeing.

Health Benefits Of Almonds

  • Rich in Nutrients: Almonds are a good source of several important nutrients, including fiber, protein, healthy fats, vitamin E, magnesium, and potassium. A one-ounce serving of almonds (approximately 23 almonds) contains 6 grams of protein, 14 grams of healthy fats, and 3.5 grams of fiber, making them a filling and nutritious snack.
  • May Promote Heart Health: Almonds are rich in healthy fats, particularly monounsaturated and polyunsaturated fats, which have been shown to promote heart health by reducing LDL (bad) cholesterol levels and improving overall cholesterol profiles. Studies have also shown that consuming almonds may help to reduce the risk of heart disease and stroke.
  • May Help with Weight Management: Despite their relatively high calorie content, almonds have been shown to support weight management due to their high protein and fiber content, which can help to increase feelings of fullness and reduce overall calorie intake. Some studies have also suggested that consuming almonds may help reduce belly fat and waist circumference.
  • May Lower Blood Sugar Levels: They are low in carbohydrates but high in healthy fats, fiber, and protein, making them an excellent food for people with diabetes or those at risk of developing diabetes. Studies have shown that consuming almonds may help to lower blood sugar levels and improve insulin sensitivity.
  • May Improve Digestive Health: The fiber content in almonds may help to promote digestive health by supporting regular bowel movements and feeding beneficial gut bacteria. Additionally, some studies have suggested that almonds may help to reduce inflammation in the gut and improve overall gut health.
  • May Improve Brain Function: Almonds are a good source of vitamin E, which has been shown to support brain health and may help to reduce the risk of age-related cognitive decline. Some studies have also suggested that consuming almonds may help to improve memory and cognitive function.

Are There Any Drawbacks To Eating Almonds? 

While they are extremely nutritious and support different aspects of health which include heart health, weight management, digestive health and brain function, it is important to keep portion size in mind. As almonds are relatively high in calories, they can contribute to weight gain if consumed in excess. As always, it is recommended to consult with a healthcare professional before making any significant changes to your diet or nutrition plan.

If reading this article made you want to stock up on almonds, get them here. 

Interested in learning more about nutrition or exploring similar topics? Learn more from these articles written by our experts here.

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Healthy Summer Drinks & Their Benefits

Summer Drinks RecipeThe rising mercury can leave you quite tired and dehydrated. While water can help you avoid dehydration, turning to some healthy drinks can help you replenish the essential nutrients you need to beat the heat! Here’s a guide to some flavorful and refreshing combination of summer drinks to get you through this season!

1. Sattu Sherbet  

Sattu has an extremely cooling effect. It is not only refreshing but is also filling. Generally prepared by roasted bengal grams, they are sieved and then ground to a fine flour. This flour can be used to make Sattu Sherbet. One can either serve Sattu with jaggery or with cumin seeds powder and chopped coriander leaves with Himalaya Pink Salt and water. Sattu Sherbet is full of nutrient fibre and protein, a super summer cooler!

Ingredients:

  • Chana sattu – 2 tbsp  
  • Lemon juice – 2 tsp
  • Roasted Cumin powder – ½ tsp
  • Mint leaves – 2 tsp (chopped)
  • Black salt/Rock salt to taste
  • Coriander leaves
  • Chilled water

Method:

  1. Add all ingredients in a jug and mix well
  2. Serve in glasses along with some ice cubes
  3. Garnish with more mint leaves

Benefits of Sattu Sherbet:

  • Good source of energy
  • Improves digestion
  • Good for  skin
  • Good for diabetes: Sattu has low glycaemic index and keeps our sugar level in check
  • It has more insoluble fibre and flushes out oil consumed in diet
  • Maintains healthy weight
  • Sattu consists of vitamins and minerals, especially protein that keeps you strong and takes care of wear and tear of muscle which works great as a post workout drink .

2. Aam Panna

One of the traditional summer drinks, Aam Panna is considered as one of the best! It will help your body stay cool and hydrated. This drink is prepared using raw mango pulp blended with cumin and mint leaves. It’s a refreshing drink that takes care of your skin!

Ingredients:

  • Raw mango pulp – 4 tbsp  
  • Jaggery for taste
  • Roasted cumin seeds powder – 1 spoon
  • Black Salt – ¼ spoon
  • Water and Ice cubes

Method:

  1. Boil the raw mangoes till they become soft
  2. When cool, remove the skin and squeeze the pulp with a spoon
  3. Mix all the ingredients in a mixer, blend well
  4. Add 2 cups of water
  5. Put ice cubes first in glass and pour the panna over it
  6. Garnish with mint leaves and coriander leaves

Benefits of Aam Panna:

  • The Vitamin C takes found in Aam Panna takes care of skin infections during summer and it detoxes the body
  • Improves digestion: Black Salt and mint leaves enhance the effects of digestion
  • Improves immunity
  • Takes care of sunstroke

3. Shikanji

Also known as Shikanjbeen, Shikanji is one of the most favourite summer drinks of India. A flavourful summer cooler that is rich in vitamin C. This lemonade is a mixture of normal water with lemon juice and some Indian spices such as roasted cumin seeds powder, black pepper powder, black salt and ginger.

All the spices found in Shikanji enhance flavour and improve the absorption of Vitamin C. It is anti-inflammatory in nature and prevents sunstroke.

Ingredients:

  • Chilled water
  • Lemon juice
  • Roasted Cumin Seeds Powder – 1 spoon
  • Black pepper powder – ¼ spoon
  • Black Salt – ¼ spoon  
  • Mint leaves
  • Jaggery/Sugar to taste

Method:

  1. Blend all the ingredients
  2. Put a few ice cubes and garnish with mint leaves

Health benefits of Shikanji:

  • Improves digestion
  • It works as an antioxidant. As lemon is rich in vitamin C, its alkaline nature protects the cells from oxidation
  • Natural coolant: It keeps the body cool and hydrated.
  • Prevents the loss of electrolytes due to sweating

4. Kokum sherbet

The scientific name of Kokum is Garcinia Indica. It is a perfect refreshing, energizing and hydrating drink. 

Ingredients:

  • Kokam – 2 cups
  • Roasted ground cumin seeds – 1 sp
  • Black Salt – ½ sp  
  • Sugar/Jaggery to taste

Method:

  1. Soak dried Kokam in hot water till soft,
  2. Blend and make it into a puree, strain the puree and discard seeds and hard particles
  3. Add 3 spoons of this puree in a glass and fill with chilled water
  4. Adding sugar or jaggery, mix the cumin seed powder and Black Salt
  5. Serve with ice cubes and mint leaves ,

Health benefits of Kokum Sherbet:

  • Kokam acts as a natural coolant
  • It removes pitta dosha  as per Ayurveda
  • Has good Vitamin C and Antioxidant properties
  • Improves digestion
  • Helps in relieving skin rashes

Do try these summer drinks and let us know your thoughts in the comments below! For more tips on keeping cool during summer, click here or speak to an expert by subscribing for 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 […]