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Hypertension: Know it to Avoid it

Hypertension Day John, 38, is caught in the grind of a demanding job that consumes his weekdays with 12-hour shifts, tight deadlines, and constant pressure. His stressful work environment leaves him perpetually exhausted and struggling to get enough sleep. To cope with the relentless stress, John turns to partying over the weekends, indulging in late nights and heavy drinking as a way to escape his hectic routine and enjoy his financial success.

However, a few days ago, his life took an alarming turn when he was diagnosed with hypertension, with his blood pressure reading at 170/100 mmHg. The news left John tense and scared, realising that his health was at serious risk. His doctor suggested lifestyle modifications as the first step towards managing his condition.

Determined to take responsibility for his well-being, John began researching ways to improve his health. He discovered a holistic approach to wellness that includes personalised coaching, fitness tracking, and health insights. Through expert guidance, he learned strategies to manage his hypertension, leading him towards a healthier lifestyle and helping him combat the impact of his stressful job and sleepless nights.

Understanding Blood Pressure

Blood pressure is the force exerted by the blood against the walls of the blood vessels. The pressure depends on the heart’s workload and the resistance within the arteries. A normal blood pressure reading is 120 (systolic)/80 (diastolic) mmHg, while hypertension is diagnosed when readings consistently exceed 140/90 mmHg. Since blood pressure fluctuates throughout the day, at least three separate readings taken two hours apart are required to confirm chronic hypertension.

Types of Hypertension

  1. Primary Hypertension: May result from factors like plasma volume and hormonal regulation of blood pressure, or lifestyle and environmental influences.
  2. Secondary Hypertension: Develops as a complication of other conditions such as diabetes, thyroid disorders, kidney disease, sleep apnoea, or certain medications.

What Can Lead to Hypertension?

  • Stress – Chronic stress contributes to high blood pressure.
  • Underlying Health Conditions – Diabetes, cardiovascular disease, chronic kidney disease, and high cholesterol can increase risk.
  • Alcohol & Tobacco Use – Both can significantly raise blood pressure and cause other health issues.
  • Age & Gender – Hypertension is more common in individuals over 60, though lifestyle factors are causing an increase in younger adults. Men are more prone at a younger age, whereas older women experience a rise in BP due to hormonal changes.
  • Obesity & Poor Diet – Excess weight and consumption of processed, fatty, and high-salt foods increase the risk.
  • Lack of Physical Activity – A sedentary lifestyle can worsen heart health.
  • Genetic Factors – A family history of high blood pressure may contribute, but healthy habits can override genetic predispositions.

If you fall into any of these categories, it’s time to take proactive steps to maintain your health.

Your Daily Routine for Managing Hypertension

  1. Start your morning on a positive note – Be grateful, relax, and avoid rushing into stressful tasks.
  2. Eat a balanced diet – Include whole foods, fresh vegetables, fruits, lean proteins, and healthy fats while avoiding junk food.
  3. Reduce salt intake – The WHO recommends limiting salt to under 5g per day to reduce hypertension risk.
  4. Exercise regularly – Aim for at least 45 minutes of moderate activity daily.
  5. Avoid smoking & alcohol – Eliminating these habits can significantly lower blood pressure.
  6. Maintain a healthy weight – Strive to achieve and sustain a healthy BMI.
  7. Practice relaxation techniques – Pranayama, yoga, and meditation help reduce stress and improve heart health.
  8. Monitor your blood pressure – Regular check-ups help detect issues early and prevent complications.

Why Managing Hypertension is Important

Long-term hypertension can cause arterial damage, leading to complications such as:

  • Heart Disease – Increases the risk of heart attacks and heart failure.
  • Stroke – Can result from restricted blood flow to the brain.
  • Aneurysm – A bulge in an artery that can burst, leading to severe internal bleeding.
  • Kidney Failure – High blood pressure can damage kidney function over time.
  • Hypertensive Retinopathy – Can cause vision loss or blindness.

The best way to prevent and manage hypertension is to prioritise both mental and physical well-being. By reducing stress, eating healthily, staying active, and monitoring your blood pressure, you can take control of your heart health and prevent serious complications.

Have you made changes to manage hypertension? Share your experience in the comments below!

#BeTheForce

⚠ Medication should always be taken as per your doctor’s advice, but remember—lifestyle modifications are the key to long-term health!

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.

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Navigating Pregnancy: A Journey of Transformation

PREGNANT-women

Seeing two pink lines (positive) on the pregnancy test strip and confirming the pregnancy after the doctor’s visit knew no boundaries to their happiness.

But, with each passing week of the pregnancy came not only new excitement but, also doubts whether the changes taking place inside the body were normal or not.

Here’s an insight into Pregnancy.

The entire pregnancy is about 38 weeks plus minus 7 days. If the baby is born before 37 weeks then it is a pre-term delivery whereas if the delivery happens after 42 weeks then it is called a post-term delivery.

Pregnancy is divided into 3 trimesters and each trimester is 3 months.

The first trimester is the most crucial to your baby’s development. During this period, your baby’s body structure and organ systems develop. Most miscarriages and birth defects occur during this period. Inculcating a healthy lifestyle during this period is very important as the foetus depends on its mother for nourishment. During this period have a balanced diet, compromised of proteins, carbohydrates, fats, vitamins and minerals. Make sure you include Folic acid tablets which are essential for normal brain development of the baby.

In this period the expectant mother may not put on weight, rather she may lose some due to morning sickness. She needs 300-350 calories more than her normal requirement during this period. Do not stop eating because you feel nauseated but, try and include foods that you like and that are light on your stomach. Proper diet and exercise ensures foetal health and growth.

 Physical changes that normally occur during the First Trimester (1-3 months).

– Nausea (morning sickness) with or without vomiting
– Increased frequency of urination
– Food cravings
– Breast heaviness and darkening of the areola
– Constipation, gases or heartburn
– Occasional headaches
– Fetal heart sounds can be heard during the Sonography by the 5th week of pregnancy.

Emotional changes

– Happiness, euphoria, fear or irritability
– Frequent mood swings
– Confused mental state if the pregnancy was unplanned

The Second trimester

The Second trimester of pregnancy is often called the “golden period” because many of the unpleasant effects of early pregnancy disappear. During the second trimester, you’re likely to experience decreased nausea, better sleep patterns, and increased energy levels. You need to supplement with Iron and Calcium tablets as prescribed by your Doctor.

Physical changes that normally occur during Second Trimester (3-6 months).

– Decreased nausea and vomiting and increased appetite
– Fatigue and giddiness
– Constipation and bloating
– White discharge from the vagina
– Mild swelling of ankles and feet and leg cramps
– Weight gain 4-6 kgs
– Lower abdomen and back discomfort
– Darkening of skin and stretch marks on tummy

Emotional changes

– Joy of looking pregnant due to enlarging tummy
– Excitement about feeling the fetal movements.

It is advisable to get the Anomaly Scan by the 20th week of pregnancy to check if there are any congenital defects in the baby like Down’s syndrome, cleft lip or palate and heart and spine abnormalities.

Along with the Anomaly scan, if the Mother is less than 30 years of age then the Double Marker blood test is recommended and if she is more than 30 years of age then the Triple Marker test is recommended which is used for detecting chromosomal abnormalities that might occur after the conception. 1 in 700 births can have chromosomal abnormalities.

You have now reached your final stretch of pregnancy and are probably very excited and anxious at the same time for the birth of your baby. Some of the physical symptoms you may experience during this period include;

– Large, itchy abdomen and breasts with protruding umbilicus (navel)
– Gentle uterine contractions (Braxton Hicks Contractions) (false labor)
– Leaking of breast milk from the nipples
– Shortness of breath
– Difficulty in sleeping
– Increased constipation and occasionally piles
– Increased in foetal activity (kicking)
– Fatigue and breathing difficulty

Emotional changes

– Anxiety about labour and baby care
– Excitement about shopping for baby and preparing for the baby nursery
– Irritability and impatience about reaching the due date
– “Nesting instinct” – Nesting is the act of preparing your home (cleaning, stockpiling and organizing) for your baby’s arrival

How do you know you are in labour?

  1. Blood tinged or brownish vaginal discharge
  2. Diarrhoea
  3. Fluid gushing or leaking from the vagina means the membranes of the amniotic sac that surrounded and protected the baby have ruptured
  4. More frequent and intense painful Contractions.

Look out for these signs and know that your baby is on its way. Contact your Doctor and prepare for the delivery. Labour can be absolutely exhausting extending anywhere between 12 to 36 hours but, always remember the end result is the joy of holding your precious baby in your arms and knowing that this is your perfect creation. It’s not the end but the beginning of a beautiful journey.

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 

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Sugarcane and its 10 benefits

sugarcane

I seldom know a person who hates Sugarcane and does not crave for Sugarcane juice when thirsty. Sugarcane juice with ice is a hit among Mumbaiites. On a hot sultry afternoon have a glass of sugarcane juice and see how it rejuvenates and energises you. Sugarcane is known to provide energy and glucose to our body and gives us the strength to continue with our work. But, did you know that Sugarcane has many health benefits than just providing glucose to our body?

Sugarcane juice is not only like any other sweet juice but it has many other nutrients. Sugarcane juice is extracted from the cane and is nutritious and refreshing. It contains about 15 % natural sugar and is rich in organic salts and vitamins. The juice can also be used for drinking or sweetening. In hot summer days, it is a cooling drink. A little lime juice may be mixed in the juice to improve its flavour. 

HEALTH BENEFITS OF SUGARCANE JUICE

  1. The reason Sugarcane is a popular drink during summers is that it gives an instant kick of energy and quenches the thirst. Sugarcane juice is a good source of glucose which as we know, helps to re-hydrate the human body and gives it a boost of energy. So instead of your artificial energy drink, the next time you feel fatigued or dehydrated, consider drinking a glass of cane juice.
  1. Even though cane juice tastes very sweet and has high sugar content, it is good for diabetic patients. It contains natural sugar which has a low glycemic index that prevents a steep rise in blood glucose levels in diabetics, so it can act as a substitute for aerated drinks for them. However, people with Type-2 diabetes should consume it in moderation and after consultation with their doctors.
  1. Sugarcane juice is considered an alkaline forming food because of the high concentration of calcium, magnesium, potassium, iron, and manganese in it. Diseases like cancer cannot survive in an alkaline environment and that’s why studies show that it is effective in fighting cancer, especially prostate and breast cancer.
  1. As sugar cane juice boosts protein levels in the body, it helps in maintaining the health of the kidney. Taken in a diluted form, with lime juice and coconut water, sugar cane juice helps in reducing the burning sensation which is commonly associated with urinary tract infections, sexually transmitted diseases, kidney stones and prostatitis.
  1. The antioxidants in sugarcane juice help to fight infections and boost the immune system of the body. It also protects the liver against infections and helps in keeping the bilirubin levels in control. This is one of the reasons that doctors’ advice jaundice patients to drink sugar cane juice, as it is one of the few things that gets easily digested and does not put any pressure on the liver and also helps in reducing the bilirubin levels.
  1. Sugarcane juice also acts a good digestive aid due to the presence of potassium. It helps in keeping the digestive system in good shape, prevents stomach infections and is considered to be particularly useful in treating the problem of constipation.
  1. Studies show that sugarcane juice protects against tooth decay and bad breath due to its high mineral content. So save yourself the next trip to the dentist and drink a glass of fresh sugarcane juice to get shiny white teeth.
  1. Deficiency of nutrients in the body can easily be noticed by looking at the health and condition of your nails. If you have brittle discoloured nails that have white spots on them, then it’s time to add sugarcane juice to your diet. It contains everything to give you those strong shiny nails that would look pretty even without a nail polish.
  1. Sugarcane juice has been discovered to be good for those people who are struggling with febrile disorders. Febrile disorders result in fevers, which can lead to seizures and loss of proteins in the body. It is quite common in infants and children. Sugarcane juice helps in compensating the lost protein and helps in recovery.
  2. When it comes to healthy skin, alpha hydroxy acids are supposed to have a lot of benefits. They fight acne, reduce blemishes, prevent ageing and help in keeping the skin hydrated. One of the most effective alpha hydroxy acids is glycolic acid and sugarcane, is one of its few natural sources. Just apply sugar cane juice to your skin and let it dry or add it to your favourite face mask and scrub. Use it regularly to see the effect.

While the advantages of sugarcane juice are many, it is essential to ensure that it is extracted in a hygienic manner. It’s also important to use and consume the juice as soon as it is extracted because it tends to get oxidized within 15 minutes.

So Sugarcane is not only beneficial for your health but also good for your skin. It’s a miracle drink for a healthy lifestyle which is also tasty. Let go of those artificial drinks and soft drinks and go for ‘Sugarcane Juice’. But, be safe and drink it keeping the hygiene conditions in mind.

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

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Top 5 Superfoods You Need to Start Eating Today!

top superfoods

If you check from a nutritional perspective, there is no such thing as superfoods. While this was a term used for marketing purposes to influence food trends, there is no denying the positive effects that some of these foods have on the body. The term “superfoods” is used to describe a food that is rich in a particular nutrient or other bioactive substances. Superfoods are steadily joining the wagon in India due to their numerous health benefits.

Here are 5 foods that may be worthy of the esteemed superfood title.

1. Indian Gooseberry (Amla)

It has a sour, astringent taste and sweet aftertaste. It is one of the richest sources of vitamin C (approx. 600-700mg per fruit). Along with antioxidants and immunity-boosting properties, it also has anti-ageing, anti-cancer, anti-diabetes properties and it also reduces menstrual discomfort. It is rich in pectin, a dietary fibre that regulates bowel movement and also treats scurvy. Amla powder is used in many hair tonics as it enriches hair growth, maintains hair colour, and improves lustre. It is also available in various other forms such as powder, juice, oil, tablet and spice. Click here to know more about the Indian Gooseberry!

2. Fenugreek Seeds

As demonstrated in various studies Fenugreek is rich in fibre and protein. Due to its valuable bioactive components, it has an anti-diabetic effect, it is loaded with antioxidants, and it is anti-carcinogenic, hypo-glycemic and has a cholesterol-lowering effect as well. It reduces weight and obesity, treats constipation and also acts as a Galactagogue i.e. it improves milk production in breastfeeding mothers. Fenugreek should be included in our daily diet. It can be used while cooking curries, vegetables, dals, and parathas, etc.

3. Garlic

The health benefits of garlic are numerous. These include anti-cancer, antibiotic, anti-hypertensive and cholesterol-lowering properties. It is also anti-diabetic, antioxidant, antimicrobial, immunomodulatory, anti-asthmatic. Garlic needs to be peeled, chopped or crushed and then consumed to activate its main component. It is also a source of prebiotics. Studies indicate that eating 2 cloves of garlic lowers cardiovascular disease risk. To know more about the benefits of Garlic, click here!

4. Green Banana Flour

It is made by drying unripe green bananas and grinding them into a fine powder. It has a mild nutty taste and has resistant starch which is undigested, thus beneficial for colon health and also aids digestion. It is gluten-free and can be substituted for wheat flour. It is ideal for weight watchers as it keeps the tummy full for a longer time. This prevents binge eating. As green banana is low in sugars, it is also diabetic friendly. It contains numerous vitamins and minerals.

5. Moringa / Drumstick

A highly overpriced superfood in the west, it grows abundantly in India. It is used mostly in sambhars, curries and cooked vegetables, both in rural and urban areas. WHO (World Health Organization) promotes this as an alternative food source to treat malnutrition. Moringa leaves are rich in minerals such as calcium, potassium, zinc, magnesium, iron and copper. Thus, it helps in treating anemia and boosts immunity. A single serving of Moringa contains about 3x the iron of spinach. Iron is essential to enriching the blood, energy and oxygen in our muscles and organs. It also works as a Galactagogue i.e. helps in inducing milk. It is highly recommended for pregnant women. 1 tsp of Moringa powder added to water or the leaves cooked into a vegetable or the drumsticks inner pulp consumed, can begin the process of adding health and nutrition to your life and everyone around.

These easily available superfoods can add to your health and well-being! Do consult your doctor before trying any of these foods to avoid allergic reactions, especially if pregnant.

We hope this article helps you! Leave your thoughts in the comments below! 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 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 […]